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Week 20

Posted on July 29th, 2004 filed in Training Log
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I repeated my body composition test and results were as follows:

Body weight: 188 pounds (221 lbs on March 15, 2004)
Fat percentage: 20% (28% on March 15, 2004)
Fat mass: 37.6 pounds (62 pounds on March 15, 2004)

So in 20 weeks, I managed to shed 25 pounds of fat (averaging 1.25 pounds of fat loss per week). I achieved 33 pounds of weight loss or 1.65 pound of weight loss per week.

During that same time period, I saw my strength increasing significantly. While I required an 80 lbs assistance for chinups, I can now do a set of 10 without assistance. I can chest press 230 pounds compared to 80 lbs I started with.

Overall, I am very pleased. I am aware however that I still have a way to go. I am still 8 pounds above where the body composition machine says I should be. I also would like to see myself at no more than 18% fat percentage.

Strength wise I am very pleased mostly because I am finally capable of completing a set of 10 chinups without requiring any assistance. I would be very happy if I manage to maintain this level of strength.

Size wise, I was ecstatic today to slip into some of my size-33-pants, something I have not been able to do for a long time.

My goals for the next 4 weeks are accordingly 8 pounds of weight loss, 2% of fat loss, while maintaining my strength and size.


Week 19

Posted on July 22nd, 2004 filed in Training Log
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Things are really looking up. Those aerobics interval training sessions seem to be doing a great job. I am off the plateau and weight is again dropping and dropping :) A major target has been crossed. I now weigh 189.5 pounds. I have so far lost 31.5 pounds since March 15, i.e. around 4 months. That averages 1.7 lbs per week!

My trainer further points that this weight loss occurred in concert with serious strength build up and lean mass gain. So bottom line I am fitter, leaner, stronger, and healthier. Quite wonderful.

My weight machine numbers are back up:

Chest Press: 220 (200) lbs (Awesome)
Incline Chest Press: 190 (180) lbs
Preacher Curl: 95 (90) lbs
Chinups: 5 (10) lbs
Lateral Pull Down : 160 (150) lbs
Seated Rows: 160 (155) lbs
Triceps Push down: 110 (100) lbs
Triceps Extension : 120 (110) lbs
Leg Press: 570 (540) lbs
Leg Extension: 110 (100) lbs
Leg Curl: 165 (165) lbs
Shoulder Press: 170 (160) lbs
Seated Lateral raise: 120 (110) lbs
Rear Deltoid: 135 (125) lbs
Forward Crunches: 4×40 (3×30)
Reverse Crunches: 4×40 (3×25)

Next week I’ll recheck my body composition and see what that says.


Week 18

Posted on July 15th, 2004 filed in Training Log
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My weight has not changed this week :( . My trainer believes I am hitting a plateau and suggests that we change our routine for 2 weeks.

I am going to do lots of aerobic exercise using an interval training program he setup for me. Basically, I will do one hour of interval aerobics 5 days a week on top of the weight lifting exercises. This means that I may need to come back to the gym hours after my weight lifting for the aerobic part.

Aerobic interval exercise basically means spreading the hour into 6 packs, each of 10 minutes. The 10 minutes will go as follows:

1 minute at 60% maximum HR
1 minute at 65% maximum HR
1 minute at 70% maximum HR
1 minute at 75% maximum HR
1 minute at 80% maximum HR
1 minute at 85% maximum HR
1 minute at 90% maximum HR
1 minute at 80% maximum HR
1 minute at 70% maximum HR
1 minute at 65% maximum HR

I must say this interval aerobic stuff is quite invigorating. We’ll see whether anything transcends from that. I literally cannot imagine how that would not be the case. I am guessing no less than 1000 calories spent per session. These must be burnt off some fat lying somewhere. I am still doing my weight lifting so I really should not lose any lean muscle.


Week 15

Posted on June 25th, 2004 filed in Training Log
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I am on a roll with 2 more pounds lost this week down to 196 lbs. 6 more pounds to go and I’ll be ecstatic.

I took my trainer to dinner today as a sign of appreciation for his hard work. He stated that I have exceeded his expectations and that I am progressing quite nicely. He gives me 4 more weeks to cross that 190 lbs barrier.

My weight lifting numbers this week are mostly unchanged. I am hoping to soon be able to complete a full set of chinups without assistance.


Week 14

Posted on June 18th, 2004 filed in Training Log
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Weight loss continues this week with 2 more pounds down to 198 lbs. I actually am starting to feel in good shape and am getting compliments right and left with respect to the progress I have achieved.

My numbers continue to improve:

Chest Press: 200 (180) lbs (A goal achieved right here)
Incline Chest Press: 180 (160) lbs
Preacher Curl: 90 (90) lbs
Chinups: 10 (10) lbs
Lateral Pull Down : 150 (150) lbs
Seated Rows: 155 (150) lbs
Triceps Push down: 100 (100) lbs
Triceps Extension : 110 (105) lbs
Leg Press: 540 (540) lbs
Leg Extension: 100 (100) lbs
Leg Curl: 165 (165) lbs
Shoulder Press: 160 (140) lbs
Seated Lateral raise: 110 (110) lbs
Rear Deltoid: 125 (125) lbs
Forward Crunches: 4×35 (3×30)
Reverse Crunches: 3×35 (3×25)


Week 13

Posted on June 11th, 2004 filed in Training Log
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Today is the end of week 13 thereby ending my third month of training. My weight on Monday again showed 2.5 lbs of weight loss and my weight is now flirting with 200 lbs.

I repeated my body composition test.

Weight: 200lbs
Fat Percentage: 24%
Fat Mass: 48 lbs

Goals to reach by end of July:

Weight: 185 lbs (Lose 15 pounds)
Fat Percentage: 20% (Drop 4%)
Fat mass: 37 lbs (lose 11 lbs)

I have adjusted my goals as I do not believe it is realistic for me to think I will lose 26 pounds of fat in 7 weeks. 15 lbs means 2+ lbs per week. Even that I am not sure it will happen but I am hoping it will.

The toughest I believe is to drop the fat percentage. I started at 28% and now after 3 months I am at 24%. I am quite skeptical that I will reach 20% by end of July.

The other troubling issue is that I am losing lean body mass. Over last 3.5 weeks I lost 8 lbs total among which only 3.5 lbs came from fat! 4.5 lbs of LBM were lost!!!

Not sure how to interpret that. My trength and weight lifting numbers continue to improve. I am also shrinking in size and now at regular 34 (Quite an improvement from size 38 3.5 weeks ago).

Eating wise, I have dropped my protein intake from 1.5 gram protein per lb of total body weight to 1.25 grams. I also dropped the strawberries to 1 lb per day down from 2. No fiber supplements, no protein shakes.

My weights this week were identical to last week with the exception being the chinup requiring 10 lbs of assistance instead of 20 lbs. I can almost smell when I’ll be able to do these assistance free.


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