Lift routine for Monday
trying for heavier weights.
front sq. push press- 12reps@ 20#, 12@ 30#, 12@30#
step up- (18inches) 10@30#, 10@30#, 10@40# (10 ea. leg)
db one point row- 10@ 8#, 10@10#, 10@ 10#
pushup- off weight bench, 3 sets 10 – full prone 1, 2, 1 at beginning of ea. set
static lunge- 12@10, 12@10, 12@10 (10ea. leg)
cable cross- 10@10, 10@12, 10@ 12 (es side)
plank- 60 sec. in 3 attempts, 30/20/10
decline pullup- 5 each
added in some of the machines at the gym just to see if it helps at all: these are cybex machines that isolate muscles.
lat-50#x8 for 2 set
chestpress-40# for 8 for 3set
hamstring thing- 25#x10, 37.5#x8
quads- 50#x8 for 2 70#x5
I don’t really like the machines at the gym too much.
The stats are a bit of a train wreck. There are a lot of nuances I still don’t fully understand. For instance I know I am up on scale weight, but the idea that I could lose 3.2 pounds of lean body mass seems a bit over the top for a 10 day stint of being sick. I think that, like many things the body fat calculators, scales, and lean mass calculators are good slaves, but poor masters.
I have a thought that I may…just may…take a 90 day break from weighing myself on the scale. I’m doing a a fitness challenge that begins next week and goes for 98 days. The goal is to achieve the greatest transformation possible in that time. Transforming from excess body fat to lean body mass in particular, and also for definition of muscle. The scale hangs me up since it puts me in a funk when the numbers bounce around. Thus doing without it is a possibility worthy of serious consideration. I will be using the tape measure still, since my main goal is lbm/fitness.
I’ve also agreed to sign up for a triathlon. This is 14 months away, so a long term goal for sure, but not to be taken lightly. I already swim and ride my bike. I’ve not been on a real run outside since I got sick. My dd is out of her camboot and I believe we are going to partner up and do the C2/5K program from the beginning, at least that is what she said yesterday…She is nearing 13 though and I’m learning how tenuous things can be for that age 😉 I haven’t yet broken my two mile run without taking some small breaks in mile two.
Today, Tuesday is a cardio day. There will be a swim for 30 minutes of laps, and a bike ride to get the mail (6 miles of hilly terrain). Not to mention the mowing…our grass is so tall from all that rain and could not be mowed that it now takes two passes to get the grass cut. I did the front yard yesterday. Today is the back.
Stats May 28, 2012
Weight— 154.2 same
Waist— 37.5in. same
Thigh—23 up .5”
Arm—13 in same
Hip—38 in. 38 same
Bellybutton—39 in up .5 inches
Body Fat 40.4 % up 1/1%
Fat Mass— 62.3 up 1.7#
LBM— 92.0 down 3.2
I hope everyone had a wonderful long weekend…