Today is day 4 of week 7.
My weight lifting routines have mostly not changed from last week with some exceptions:
Fly Maneuver: 105 lbs vs. 113 lbs 2 weeks earlier (Again a drop in performance)
Seated Lateral Raise: 90 lbs vs. 95 lbs 2 weeks earlier (Another drop)
Rear Deltooid: 105 lbs vs. 100 lbs. 2 weeks earlier
My trainer is not concerned about the few drops noted. He is confident that a significant progress has been achieved and that things look quite well on multiple levels. A drop here and there every now and then is expected and is no big deal.
He also advised that it is not realistic for me to expect my weight to continue dropping as it did in the first few weeks. In his mind, 0-1 lb per week is realistic as I am doing things the very hard way: Losing fat while adding muscle. The muscle mass itself would translate in higher weight but that’s a good thing. As long as we continue to see a drop in fat percentage when the body composition test is repeated, there would be no reason to worry. I am fine with that.
Weighed myself today and to my dismay there has been no change in my weight :(
I was hoping that the consistent weight loss that happened over the last 6 weeks to continue. Maybe my body is fighting the weight loss or something. I will wait and see how weight does next week.
My weight lifting numbers have not changed with the exception of requiring less assistance with chinups (50 lbs vs. 60 lbs last week).
Preacher Curl performance remains same at 70 lbs making me doubt my original numbers in that regard. My trainer is not concerned and says that my form is much better with full rangeof motion and that initially I was not doing that well.
I can’t believe it’s been 6 weeks since I started my mission to get back in shape. I feel better than ever and have lots of energy.
Most of my numbers have gone up this week and I am quite happy.
Lat Pull Down : 120 vs. 105 lbs 2 weeks earlier
Seated Row: 120 vs. 110 lbs 2 weeks earlier
Triceps Push Down: 80 lbs vs. 75 lbs 2 weeks earlier
Triceps Extension: 90 lbs (unchanged)
Leg Press: 360 lbs vs. 315 lbs 2 weeks earlier
Shoulder Press: 100 lbs vs. 90 lbs 2 weeks earlier
Seated lateral raise: 95 lbs vs. 80 lbs 2 weeks earlier
Rear Deltiod: 100 lbs vs. 90 lbs 2 weeks earlier
Leg Extension: 80 lbs vs. 70 lbs 2 weeks earlier
The only regression seems to be in the biceps muscle group. I’ll wait to see how that plays next week and see what exactly is going on.
I dropped one shake out, added calcium supplements, added multivitamin, and significantly increased my intake of leafy vegetables. I am averaging 4 pounds of vegetables and 2 pounds of fruits a day. I am also having fiber1 cereal instead of psyllium fiber supplements. Zero added sugar, zero trans fats, no starch after 5pm. largest two meals around workout. 1.5 grams of protein per lb of total body weight. Almost no carbs outside vegetables and fruits. I am drinking 3/4 gallon of water daily but need more as I was found to be only 50% hydrated.
I weighed myself today and noted with relief that I lost another 1.5 lb last week. Absolutely fabulous. Things are looking fantasic.
I am back to 4×10 routine. The change in exercise we implemented last week did me good as most of my numbers are up as to when compared to two weeks ago:
Chest Press: 150 lbs vs. 120 lbs 2 weeks ago!!!
Incline Press: 140 lbs vs. 120 lbs 2 weeks ago!!
Preacher curl: 70 lbs vs. 80 lbs before (not sure why….)
chinups: 60 lbs of assistance. vs. 70 lbs 2 weeks earlier
With the exception of the biceps strength, all seems to be working great.
This is day 4 of week 5 and last day where we do 4×6 sets. I should go back to 4×10 as of Monday. I’ll also check my weight then.
Shoulder Press machine: 110 lbs
Seated Lateral raise: 100 lbs
Rear Deltoid: 113 lbs
We did more abs today:
Forward Crunches: 3×30
Reverse Crunches: 2×20/1×15