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Alright, it's Friday. Here we go!
172.8 lbs - Up 1.4 pounds
94 - Fasting Blood Sugar
108/71 - Blood Pressure
71 - Pulse
Body fat measures: Chest: 8mm, Stomach: 15mm, Thigh: 6mm
Calculated body fat: 9%*
*I am having a hard time believing that I am already at 9% body fat. However, I have measured 5 different times and used 4 different calculation methods and I still come out to 9% on all of them except for one, which says 10%. So, I guess I am really at 9% or somewhere close. This is somewhat disappointing for me, since I said my goal was to reach 10%. I am still not happy with the fat on my stomach so I guess I need to readjust my goal down to 6% body fat.
I am feeling really beat up this week. I have been pushing myself extra hard during workouts and my body is having a hard time recovering. I learned that I need to do more stretching outside of my workouts to help with recovery. Next week I plan to have a light week of lifting while doing my first deload. This means that will only lift half my normal weight next week to let my body catch up.
This week’s weight lifting highlights:
Barbell Shoulder Shrugs +60lbs to 205lbs (3x10)
Deadlift +15lbs to 235lbs (1x2)
Back Squat +80lbs to 155lbs (3x5)
Bench Press +15lbs to 115lbs (3x8)
Barbell Curl 21’s +10lbs to 45lbs (3x21)
It’s been a good week but I am TIRED. I’m looking forward to a little rest next week. Take care everyone!
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78,4 kg
Tappat hittills: 1,0 kg.
Kvarvarande: 0 kg.
Kosten följs: Ganska bra.
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2635 kcal
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Fett: 149,17g | Prot: 130,16g | Kolh.: 113,39g.
Frukost: heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Whey Protein Isolate, McCormick Ground Cinnamon, Stevia, Hodgson Mill Milled Flax Seed, Now Foods Creatine Monohydrate, Now Foods Dextrose, Spectrum Spectrum Organic Virgin Coconut Oil, Coffee (Brewed From Grounds). Lunch: French's Horseradish Mustard, Claussen Sauerkraut, Garlic, Cooked Broccoli (Fat Not Added in Cooking), Eckrich Smoked Sausage made with Pork, Turkey, Beef. Middag: Applebee's Chicken Tortilla Soup (Bowl), Applebee's Green Goddess Wedge Salad. Snacks/Annat: Michelob Ultra Light Beer, HEB Jumbo Virginia Peanuts, Crown Royal Canadian Whiskey. mer...
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3048 kcal
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Träning:
Gymnastik (Tunga, T.Ex. Armhävningar) - 12 minuter, Körning - 1 timme och 45 minuter, Vila - 6 timmar och 32 minuter, Promenad (Rask) - 6.5 Km/H - 26 minuter, Skrivbordsarbete - 7 timmar och 30 minuter, Sömn - 5 timmar och 45 minuter, Styrketräning (Måttlig) - 50 minuter, Hushållsarbete - 1 timme. mer...
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Ökar 0,6 kg per vecka
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 Kommentarer
Looks like a lot of improvement! Perhaps some was a little to much? Maybe it is just you got that new home gym and have being playing to much. Either way, take your deload and see how you feel when you come back to it.
13 jun 14 av medlem: G3ntl3man
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You can never have too much improvement! You CAN have too much soreness from it though. ;) Your right though, I pushed myself a lot harder since I got the new power rack and weights.
13 jun 14 av medlem: bigbassbrent
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You have done fantastic, inspirational for somebody like me who's less than a couple months into this, used to be an athlete but now trying to get back there after decades of letting myself go. I understand what you're saying about disappointment in what you're seeing in the mirror as opposed to the % body fat. BUT....I'd love to get to where you're at (wiping the envious drool from my mouth). Great job getting to where you're at and also as you continue to work on improving yourself!
13 jun 14 av medlem: jmb3450
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Thanks JMB, that makes me feel good! You can and will get there too. Some basic knowledge of health combined with determination and perseverance is all that is required. I see all of that in you. As far as the working out goes, it has actually complicated things for me. I lost 34lbs in three months using diet and very little exercise. I walked for 30 minutes, five days a week. I started weight training in January. Since January I have lost only 10 pounds in 5.5 months. The changes I see in the mirror are what keep me going now, not what that stupid scale says!
13 jun 14 av medlem: bigbassbrent
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Your stats look fantastic! Way to go.
13 jun 14 av medlem: tiarew
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