corvettecris
New Member
I thought I'd post my log updates here to help keep my motivation up, and to get input from you guys. Here is what I have (backdated).
Dec 29, 2005: His what it looks like:
Set A:........................................Set B:
Leg Press....................................Dead Lift
Incline Press (15 deg)....................Dips
Military Press...............................DB Shoulder Press
Pull Ups......................................Seated Rows
Curls DB......................................Curls BB
Shrugs.......................................Standing Calves
Lying Tri Extensions......................Reverse Tri Pull-down
Crunches....................................Crunches
Sets A and B will be performed Tuesday, Thursdays, and Saturday. One will be AM, the other PM. Hopefully I will at the minimum preserve my existing muscle with this program.
Jan 2, 2006: Aerobic work, 30 minutes PM.
Jan 3, 2006: HST, AM/PM split.
It went unbelievably fast, in and out in under 30 minutes. The weight is very light, but I just take it slow, and try to feel the burn. I can already see that next time around, I will start at 70% RM, then, work up to 100%, instead of incrementing from the top to the bottom.
Pre-workout, my stats are:
Height: 70”
Weight: 195
BF%: 11.4 (Bio-electrical Impedance)
Jan 4, 2006: Aerobic work, AM/PM split, both 30 minutes.
Jan 5, 2006: HST, AM/PM split.
Jan 6, 2006: Aerobic work, AM/PM split, both 30 minutes.
Jan 7, 2006: HST, AM/PM split.
Jan 8, 2006: Rest day. I also overfed on carbs today.
Jan 9, 2006: Aerobic work, 30 minutes AM/PM.
Week 1 is now fully complete. Vital stats are as follows:
Weight: 193.0 lbs
BF: 11.0 %
Energy burned during aerobic work: 1930 kcal
AVG daily kcals intake: 2528 kcal
So, with 2lbs lost, and a decrease of .4% body fat, it is apparent that my energy intake calculations are fairly accurate.
Jan 15, 2006: Rest day. This week was identical to the previous.
Week 2 is now complete. Vital stats are as follows:
Weight: 189.5 lbs
BF: 10.2 %
Energy burned during aerobic work: 2138 kcal
AVG daily kcals intake: 2573 kcal
With 3.5 lbs lost this week, and an approx decrease of .8% body fat, I realize I need to reduce my aerobic work (from now on I will call it ESW) down a little. I think I will increase my PM ESW to around 45 minutes, and eliminate the morning work. We will see if this works better. My max weight loss per week should be about 1.5- 2 lbs maximum.
If my calculations are correct, I have already lost 3 lbs of muscle, which is garbage. I guess that is the reason for this test run.
Dec 29, 2005: His what it looks like:
Set A:........................................Set B:
Leg Press....................................Dead Lift
Incline Press (15 deg)....................Dips
Military Press...............................DB Shoulder Press
Pull Ups......................................Seated Rows
Curls DB......................................Curls BB
Shrugs.......................................Standing Calves
Lying Tri Extensions......................Reverse Tri Pull-down
Crunches....................................Crunches
Sets A and B will be performed Tuesday, Thursdays, and Saturday. One will be AM, the other PM. Hopefully I will at the minimum preserve my existing muscle with this program.
Jan 2, 2006: Aerobic work, 30 minutes PM.
Jan 3, 2006: HST, AM/PM split.
It went unbelievably fast, in and out in under 30 minutes. The weight is very light, but I just take it slow, and try to feel the burn. I can already see that next time around, I will start at 70% RM, then, work up to 100%, instead of incrementing from the top to the bottom.
Pre-workout, my stats are:
Height: 70”
Weight: 195
BF%: 11.4 (Bio-electrical Impedance)
Jan 4, 2006: Aerobic work, AM/PM split, both 30 minutes.
Jan 5, 2006: HST, AM/PM split.
Jan 6, 2006: Aerobic work, AM/PM split, both 30 minutes.
Jan 7, 2006: HST, AM/PM split.
Jan 8, 2006: Rest day. I also overfed on carbs today.
Jan 9, 2006: Aerobic work, 30 minutes AM/PM.
Week 1 is now fully complete. Vital stats are as follows:
Weight: 193.0 lbs
BF: 11.0 %
Energy burned during aerobic work: 1930 kcal
AVG daily kcals intake: 2528 kcal
So, with 2lbs lost, and a decrease of .4% body fat, it is apparent that my energy intake calculations are fairly accurate.
Jan 15, 2006: Rest day. This week was identical to the previous.
Week 2 is now complete. Vital stats are as follows:
Weight: 189.5 lbs
BF: 10.2 %
Energy burned during aerobic work: 2138 kcal
AVG daily kcals intake: 2573 kcal
With 3.5 lbs lost this week, and an approx decrease of .8% body fat, I realize I need to reduce my aerobic work (from now on I will call it ESW) down a little. I think I will increase my PM ESW to around 45 minutes, and eliminate the morning work. We will see if this works better. My max weight loss per week should be about 1.5- 2 lbs maximum.
If my calculations are correct, I have already lost 3 lbs of muscle, which is garbage. I guess that is the reason for this test run.