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
Hope everyone’s week is off to a great start!
*anna
Wow, good for you!
By: lightlycrunchy on June 18, 2012
at 12:24 pm
Thanks…I’m feeling good too.
*anna
By: oceannah on June 18, 2012
at 10:46 pm
How do you figure out your Lean Body Mass and all the other stats??
By: tri-grandma-try on June 18, 2012
at 3:09 pm
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
By: oceannah on June 18, 2012
at 10:41 pm
Great progress!
By: Change My Body...Change My Life on June 19, 2012
at 1:22 am
Thanks so much!
*anna
By: oceannah on June 19, 2012
at 10:45 am