Thursday and Friday
Thursday. Only had an hour to workout so I did a short mid-back workout in the weight room and then played basketball for a half hour.
Friday. Great workout today. Shoulders and abs/obliques. I did shrugs with a 45 and a 35 on each side, most ever, and it felt solid. I wish I could bench-press that much! Anyway, for abs I did a couple of things I don't normally do. From your knees, grip the triceps pull down ropes on either side of your head and bring your head between your knees. After a set of 20, do 20 more, rotating to the side..10 left, 10 right alternating. Then I did obliques by grabbing a 45 in one hand, laterally bending side to side, then switch hands. Finally, have a friend toss a 10 lb medicine ball at you while you are on the decline bench. Don't go all the way down, just right before you hit. Set of 15, then 10 to each side so you have to rotate to catch and throw the ball back. Awesome day.
Then I ran 3.0 miles in 21:26 for a pace of around 7:08. Combined with stretching and a protein bar for lunch I am feeling realy good right now, even if the scale doesn't show it. I have gained about 10 pounds since I started lifting weights, my body fat has stayed at 24% and my running times keep getting better and better. I feel great, so I must be adding lean muscle mass even if I am not getting rid of the fat. Maybe I just need to cut down on the fat intake? What do you think Jason?
Friday. Great workout today. Shoulders and abs/obliques. I did shrugs with a 45 and a 35 on each side, most ever, and it felt solid. I wish I could bench-press that much! Anyway, for abs I did a couple of things I don't normally do. From your knees, grip the triceps pull down ropes on either side of your head and bring your head between your knees. After a set of 20, do 20 more, rotating to the side..10 left, 10 right alternating. Then I did obliques by grabbing a 45 in one hand, laterally bending side to side, then switch hands. Finally, have a friend toss a 10 lb medicine ball at you while you are on the decline bench. Don't go all the way down, just right before you hit. Set of 15, then 10 to each side so you have to rotate to catch and throw the ball back. Awesome day.
Then I ran 3.0 miles in 21:26 for a pace of around 7:08. Combined with stretching and a protein bar for lunch I am feeling realy good right now, even if the scale doesn't show it. I have gained about 10 pounds since I started lifting weights, my body fat has stayed at 24% and my running times keep getting better and better. I feel great, so I must be adding lean muscle mass even if I am not getting rid of the fat. Maybe I just need to cut down on the fat intake? What do you think Jason?
posted by John J Cherry at 10:47 AM
2 Comments:
Glad to hear the workouts a going well. Sounds like you’re working your can off.
A 45 and a 35 is the most I’ve ever benched – 205 pounds once about three years ago when I was working out with a guy in the ward. I found a workout program that very specifically worked on bench press. It was something like a three week program. You did a max then followed the charts on how much to do based on that max. I went from 185 to 205 if I remember correctly. That’s the most I’ve ever done. I’m a bit nervous about how weak I’m going to be getting back into it. But since I can’t change how weak I am I’ll focus on the direction and start getting stronger.
As for your weight and body fat . . . I’m baffled.
Maybe the scale isn't working right. It is five years old. I thought it was working right. I was just sick of having to enter the info every single time. Can you find any one with those fat pinching calipers? Do you think you’re really ¼ fat? If you started out at 180 pounds and 24% body fat then went to 190 pounds and 24% body fat that means you gained 7.5 pounds of muscle and 2.5 pounds of fat, not a completely bad thing mind you. I’d love to stick 7.5 pounds of muscle on right now.
But do you think that’s right? How are you clothes fitting? Do you look like you’ve lost weight? When I was at 24% I had belly. You didn’t have a belly when I saw you in September.
You’ve got to be burning 3,000 calories a day. That’s a lot!
Maybe you should just stop measuring body fat for a while. Focus on all the good numbers and obvious progress you’re making. Like you said, you’re feeling great.
Yeah, I have thought about it the same way you have, but I do still have a belly, so the scale could be accurate. In any case, I have indeed decided to stop measuring body fat on the scale and this Tuesday I have a body composition analysis set for 9:30 am. The skin-fold test is a close second to the bouyancy test if done properly, that is a big if but I will take my chances. I want a baseline to work from because at the end of the trimester I will schedule another one to check my progress...
Yes, my pants fit better, and my shirts are tighter, but I have definitely put on some muscle mass and some fat (mostly around the belly). So I am doing abs twice a week for a while, cutting down the time in tbe weightroom, and increasing my protein consumption. I need to eat less at night, and no snacks after 7:00pm.
But as for you my friend, did you really bench 205 a couple of years ago? That is awesome! I haven't done anything like that in over 10 years. I usually bench with dumbbells right now because I don't feel comfortable with the bar and no spotter. I will have to try bar this next week and see where I am at. I wouldn't worry too much about what you can or can't do for the first week because you'll ruin the enjoyment of it. The nice thing is that you will be in the privacy of your own home and the only person you need to impress is your wife, and she is already and easily impressed.
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