My Life, My Stuff, My Place, My Space: My two cents about all that crosses my space.
Home   |   This is My Space and These Are My Two Cents   |   MySpace.ca is NOT related to www.myspace.com   |   Contact












Week 12

Posted on June 4th, 2004 filed in Training Log
Comment now »

The weight loss that resumed last week continue this week with another 2.5 pounds down. Current weight stands at 203 pounds. Suddenly, reaching my goal does not seem that far fetched despite the fact that over the preceeding few weeks I decided that I would be extremely happy if I make it to 182 by end of July as long as I keep my lean body mass gains and my strength keeps improving.

I continue to do aerobics and my eating regimen is tighter than ever. I let go of the shakes and fiber supplements, and upped my leafy vegetables. I still have around 2 lbs of fruits a day but I am having only those with the lowest glycemic load (strawberries, cherries,..)
I am again noticing some improvements in my weight lifting numbers:

Chest Press: 150 (150) lbs
Incline Chest Press: 140 (140) lbs
Preacher Curl: 75 (70) lbs
Chinups: 20 (20) lbs
Lateral Pull Down : 130 (125) lbs
Seated Rows: 135 (135) lbs
Triceps Push down: 80 (80) lbs
Triceps Extension : 100 (90) lbs
Leg Press: 500 (450) lbs
Leg Extension: 80 (80) lbs
Leg Curl: 135 (135) lbs
Shoulder Press: 120 (90) lbs
Seated Lateral raise: 100 (95) lbs
Rear Deltoid: 105 (100) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 3×25 (unchanged)


Week 11

Posted on May 28th, 2004 filed in Training Log
Comment now »

My weight Monday reflected 2.5 pounds of weight loss. I am so ecstatic. I guess the high intensity elliptical sessions have paid off.This week was 5×6 week. Things are looking quite positive with a tangible improvement in performance as compared to two weeks earlier.Chest Press: 180 (170) lbs
Incline Chest Press: 160 (150) lbs
Preacher Curl: 90 (80) lbs
Chinups: 20 (30) lbs
Lateral Pull Down : 150 (140) lbs
Seated Rows: 150 (150) lbs
Triceps Push down: 100 (90) lbs
Triceps Extension : 105 (110) lbs
Leg Press: 540 (540) lbs
Leg Extension: 100 (110) lbs
Leg Curl: 165 (165) lbs
Shoulder Press: 140 (140) lbs
Seated Lateral raise: 100 (110) lbs
Rear Deltoid: 125 (110) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 3×25 (unchanged)

I’ll keep my fingers crossed and hope that progress noted this week continues.


Week 10

Posted on May 21st, 2004 filed in Training Log
Comment now »

My weight Monday again reflected 1 pound of weight loss.

I repeated my body composition test:

Weight: 207.9 lbs vs 210 lbs 1 month ago

Fat Percentage: 24.7% vs. 25.8% 1 month ago
Fat Mass: 51.4 lbs vs. 54.2 lbs 1 month ago

Goals to reach by end of July:

Weight: 175 lbs (Lose 32.5 pounds)
Fat Percentage: 17% (Drop 7.7%)
Fat mass: 30 lbs (lose 21.2 lbs)

There is tangible progress yet is going at a slower rate than I expected. If I continue to lose around 2.5 lbs of fat per 5 week period, then it’s 0.5 lb per week or 45 weeks until I reach my goal :( . That’s quite depressing. Time for some additional research to what I can do to increase my weight loss.

My trainer is suggesting I do start doing high intensiy cardio on my off days. He wants 50 continuous minutes (warmup and cooldown do not count here) with high intensity aerobic exercise keeping my heart rate at around 140-160 beats per minute. I will start these next week.

My weight lifting numbers this week (4×12) are almost identical to last week with one exception. My chinups now require 30 lbs of assistance instead of 40 lbs. That by itself is wonderful to see.


Week 9

Posted on May 14th, 2004 filed in Training Log
Comment now »

My weight Monday reflected 1 pound of weight loss. At least loss has resumed.

We will from now on do 2 weeks of 4×12 and then 1 week of 5×6 (We did before 2 weeks of 4×10 and 1 week of 4×6).
My numbers throughout this week show improvements from two weeks ago. As a matter of fact, most numbers are the same but since we did 12 instead of 10 repetitions, an improvement did take place.

Chest Press: 140 (140) lbs
Incline Chest Press: 130 (130) lbs
Preacher Curl: 70 (70) lbs
Chinups: 40 (50) lbs
Lateral Pull Down : 125 (125) lbs
Seated Rows: 135 (120) lbs
Triceps Push down: 80 (80) lbs
Triceps Extension : 100 (90) lbs
Leg Press: 450 (405) lbs
Leg Extension: 80 (80) lbs
Leg Curl: 135 (120) lbs
Shoulder Press: 90 (100) lbs
Seated Lateral raise: 95 (900) lbs
Rear Deltoid: 100 (105) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 2×20/1×15 (unchanged)


Week 8 Day 1

Posted on May 3rd, 2004 filed in Training Log
Comment now »

Again today, there has been no recorded weight loss. I am keeping things in focus and will not allow myself to be discouraged. I will research however if I am eating anything that is sabotaging my diet.
My jeans are getting quite loose and so I bought a size 36 today (down from 38) and that made me quite pleased as they were actually quite loose.

Today is Day 1 in week 8 and it’s the time for the 5×6 routine.

My numbers today:

Chest Press: 170 (160) lbs
Incline Press: 150 (140) lbs
Preacher curl: 80 (83) lbs
chinups: 50 (60) lbs of assistance.

Numbers in parentheses represent my performance three weeks ago. Things are looking good with the exception of a 3 lbs drop in Preacher Curl strength.


Week 7 Ends

Posted on April 30th, 2004 filed in Training Log
Comment now »

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.


« Previous Entries - Next Entries »

Fitness Entries

Main Topics

Getting Back in Shape Diary March - July 2004



MySpace.ca | Fitness | Travel | Poetry | Movies | Site Map | About us | Myspace.ca is NOT related to myspace.com | Contact | SiteMap

Page 1 of 11