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Getting Back in Shape Log >> Week 5 begins

Posted on April 12th, 2004 filed in Training Log    |   

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Week 5 starts today. My scale showed another 2 lbs drop. Youpee! Things are going in the right direction.

I discussed my exercise program with my trainer. He is of the opinion that the body gets used to exercises that do not change and thus exercise becomes less efficient. He believes we should introduce some variety in the number of sets/reps while keeping the exercises the same.

Accordingly, we will do this week 4 sets of 6 reps only each with the plan to have a similar week every 3 weeks but with 5 sets in future (as per Body RX recommendations). Then we’ll compare the performance on these weeks only and thus gauge the progress during the preceeding 3 weeks.

My trainer remains unhappy about the exercise regimen I am following even after introducing variety. He believes that circuit training with 1 set of each exercise is far better than 4-5 sets of 4-5 exercises for weight loss purposes. He also would like me to do cardio on my off days something I am really not ready to do yet as per Body RX. At this time, I will stick to Body Rx routine. Things are going great so far on multiple levels. I am getting stronger and losing weight. I am also under the impression that weight loss will start to accelerate 2 months from now as again per BodyRx. I would not be surprised if it happens earlier as I basically skipped cycle 1 of Body Rx and started at cycle 2.
I repeated my body composition test and my numbers were very good:

Weight: 210 lbs vs. 221 lbs
Fat Percentage: 25.8 % vs. 28%
Fat Mass: 54.2 lbs vs. 61 lbs
Goals to reach by end of July:

Weight: 175 lbs (Lose 35 pounds)
Fat Percentage: 17% (Drop 8.8%)
Fat mass: 30 lbs (lose 24.2 lbs)

If I continue to lose 6 lbs of fat per month, I should reach my goal by end of July.

My numbers today were as follows (4 sets/ 6 reps/1.5 minutes of rest):

Chest Press: 160 lbs
Incline Press: 140 lbs
Preacher curl: 83 lbs
Biceps curl: 70 lbs
chinups: 60 lbs of assistance.

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