This is the final day of workout this week. On Monday morning, I will check my weight again. I do not expect any serious change for at least another week in either my weight or strength. But I will hopefully start seeing improvement on both fronts in the week after.
We did 3 shoulder exercises each 4 sets x 10 repetitions with 1.5 minutes rest.
Shoulder Press machine: 90 lbs
Seated Lateral raise: 50 lbs
Rear Deltoid: 90 lbs
As for abs,
Forward Crunches: 3×20
Reverse Crunches: 3×15
I was concerned as today was leg training day and I just recovered from a left calf injury. But all went well.
Leg Press: 270 lbs
Leg Extension: 90 lbs
Leg Curl: 60 lbs
I am quite sore from yesterday’s workout but it sure feels good to be back.
Today is Back and Triceps day. 4 sets of 10 repititions for each of the exercises below with 1.5 minutes of rest between sets.
Lateral Pull Down : 105 lbs
Seated Rows: 90 lbs
Triceps Push down: 75 lbs
Triceps Extension : 75 lbs
I am getting to like my personal trainer. He is pleasant to deal with and is doing a great job.
Had my body composition test today. Also had my first personal training session.
A) Body composition:
Weight: 221 lbs !
Fat Percentage: 28% !!!!
Fat Mass: 62 lbs
Goals to reach by end of July:
Weight: 175 lbs (Lose 46 pounds)
Fat Percentage: 17% (Drop 11%)
Fat mass: 30 lbs (lose 32 lbs)
B) Weights lifted:
Muscle groups covered today: Chest, and Biceps, 2 exercises each. Each erxercise consists of 4 sets of 10 repetitions. Weight is to be advanced whenever a set is completed successfully.
Chest Press: 80 lbs
Incline Press: 70 lbs
Preacher curl: 60 lbs
Biceps curl: 60 lbs
Did also one set of chinups and requested 80 lbs of assistance.
Strength Goal: 200 lbs in chest press and ability to do one set of 10 chinups with no assistance by July 31st.
It’s now 6 months that I have not been to a gym mostly because of a leg injury, ironically induced by a slip on the treadmill at the gym. I have ballooned to 220 pounds from my ideal of 175 pounds. Now that my leg is cleared and healed following physiotherapy, and now that I am pain free with no limitation to my range of motion, it’s time to recruit all my systems and resources towards getting back in shape and losing the extra weight.
In addition, it became clear to me that my eating habits are not as great as I once thought they were. These last few weeks I have made extensive research and read numerous books in this regard. What I am now aware of, is that, again ironically, my original efforts in following the nutritional advice prevalent few years ago, and thus my high-carb low fat diet, are the main culprit behind most of my weight gain.
Among the various books I read and research I made, I have decided that Body RX by Scott Connely will be the one I will follow both in my eating and exercise. I will keep an open mind however, continue reading and researching, and closely monitor my progress in case any plan modifications are needed.
So here is my plan:
1) Start heading back regularly to the gym
2) Hire a personal trainer for optimal results. Follow guidelines in Body RX Book
3) Completely change my eating habits as per Body RX book.
4) Get a body analysis and fitness test and create a fitness and nutritional log and document all my exercise and food intake. Chart progress.
5) The goal is to get as close as I can to my ideal weight. More importantly, goal is to drop waist size from current 38 to my standard 33.