Posted by: oceannah | June 18, 2012

Hay Now!

I love this hay field….

17 June 2012 Stats

Weight:  152.2/ -1.2#

Body Fat % – 36.4/ -1.4

Fat mass- 55.4/ -2.58

LBM- 96.8/+1.39

Nice gains in the right place…lean body mass, and reasonable losses in the body fat and scale weight.  This is how I got there….Making hay while the sun shone 🙂

Training Schedule Week of 10 June to 16 June 2012

I made a change in my schedule, I’m trying out a bit more aggressive 4 day split which looks like this…the triathlon training remains the same

Mon- lift= chest, shoulders, triceps, abs swim=15 minutes   bike=30 min

Tues- lift= legs, back, biceps, calves run=30 min. swim=20 min

Wed- no lift  bike=50 min.

Thur- lift= chest, shoulders, triceps, abs  run= 30 min

Fri- lift= legs, back, biceps, calves  swim=24min  right elbow giving me trouble

Sat- run=30 min

Sun- off

11 June Lift chest-shoulders-triceps-abs- set/rep/weight in #

Bench press- pre exhaust w/ 30 reps bar only 3/8/40-40-40 set 4/10/20

Db fly- 3/8/15

Side lateral- 3/8/10

Tri pushback- 3/8/8

Overhead tricep- 3/8/15

Swiss ball crunch- 3/15/10

Chest press-3/8/30

Reverse crunch- 3/15/bw

Arm extension- 3/8/10-12-12

Overhead press- 3/8-8-7/35

Pushups full prone- 3/3/bw off bench 3/7

Db twist- 3/10/10

Negative pullup-5

Plank- 60sec

 

 

 

12 June Lift legs-back biceps-calves set/rep/weight in #

Began by doing squats unweighted10 at 90 degrees followed by 2 sets of full squats also added in a fourth set

Deadlift- 4/10/50-50-60-60

Leg extension- 4/10/60-70-70-60

Bb bent over row- 4/10/40-50-50-40

Leg curl- 4/10/37.5

Lat machine- 4/10/50

Calf raise- 4/10/50

Bb curl- 4/10/30

Traveling lung- 4/10/ 40-30-30-30

Seated db curl- tried these and my right elbow was very sore, nixed for today

Back extension-4/10/bw

14 June 2012 Lift chest-shoulders-triceps-abs- set/rep/weight in #

Bench press- pre exhaust w/ 30 reps bar only 4/10/40

Db fly- 4/10/15

Side lateral- 4/10/12, last set 10/10

Tri pushback- 3/8/8

Overhead tricep- 4/10,10,10,8/10

Swiss ball crunch- 4/15/10

Chest press-4/8/30

Reverse crunch- 4/15/bw

Arm extension- 4/10/16 last set 8 reps

Overhead press- 4/10, 10, 8, 8/35

Pushups full prone- 3/3/bw off bench 3/7 on knees

Db twist- 4/10/10

Negative pullup-5

Plank- 60sec

15 June 2012 Lift legs-back biceps-calves set/rep/weight in #

Began by doing squats unweighted 10 at 90 degrees followed by 2 sets of full squats also added in a fourth set to all exercises

Deadlift- 4/10/50-60-60-60

Leg extension- 4/10/60-

Bb bent over row- 4/10/40

Leg curl- 4/10/37.5

Lat machine- 4/10/50

Calf raise- 4/10/50

Bb curl-  scratched elbow too sore

Traveling lung- 4/10/30

Seated db curl- scratch

Back extension-4/10/bw

Hope everyone’s week is off to a great start!

*anna


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Responses

  1. Wow, good for you!

    • Thanks…I’m feeling good too.
      *anna

  2. How do you figure out your Lean Body Mass and all the other stats??

    • First you need to start with finding your fat mass. There are a lot of different ways and each has it’s pros/cons. For the sake of simplicity I use the “Navy” method, which always estimated pretty high, but whatever. The main thing is once you pick a method continue w/ it. You can find Navy here: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy from there I use the Katch/McArdle calculator to break down how much of me is fat/lean…and the basal metabolic rate as well as TDEE’s and possible deficits (cal wise) to reach goal. I use the one provided in the BFFM forum, but here is a K/Mc that I think will do the trick. http://ratfactor.com/fat-loss-calculator Let me know how it works out for you.
      *anna

  3. Great progress!

    • Thanks so much!
      *anna


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