So here it is, 8 weeks later. The results are in. Today's weight: 166.4 lbs and 15.7% bodyfat.
Updated measurements:
Neck: 15" (+0.5")
Shoulders: 44.75 (+3.25")
Bicep: 12" (no change)
Forearm: 10.675" (no change)
Chest: 38.5" (+0.75")
Waist at navel: 35" (+2.0")
Hips (ass at widest): 38.5" (+2.75")
Thigh: 21.75" (+0.75")
Calf: 14" (+0.375")
Total weight gain: 14.0 lb
Estimated increase in bodyfat: 2.5%, or ~6.0 lb bodyfat
Lean muscle gain: 8.0 lb
Total gain (including waist): 10.375"
While I didn't reach my goal, this is the most success I've had adding mass of any technique I've tried so far. A little bummed that I didn't have gains on my arms, but THRILLED that maybe I'm actually starting to have an ass. Very exciting. I'm going to keep it up for another few months, and then aim to cut the additional bodyfat I've added.
I'll post when I come up with a new workout as well. I'll apply the same principles of the 5/5 cadence, targeting 7-10 reps, single set to failure. Just looking to change up the lifts to keep things from getting too static.
Wednesday, August 10, 2011
Saturday, June 18, 2011
Weights and measures
Started back up as planned on Wednesday! Very super exciting. Thursday and Friday's measurements were the same: 153.4 lb an 13.2% bodyfat, but I'm not discouraged, since I just restarted. Wednesdays workout was 7.3 reps at 120 lb on the pulldown and only 6.2 reps at 80 lb on the press, so I think the weights are right even if I did lose a little progress. Next workout A will be 130 and 80 lb respectively.
Today's weigh-in was 155.2 lb and 13.6% bodyfat. Seems unlikely that I actually gained 2 lb overnight, so we'll see what tomorrow's reading looks like.
Today's workout was a little weird. Different equipment at this gym than at the one I did this same workout at last time. There was no regular chest press, so I used an isolateral incline press. I'll ask the staff about whether they have a non-incline next time I'm in. That was 47.5 lb per side + 8 lb unloaded for 103 lb, same as weight last time. 7.3 reps.
They also didn't have the same old Icarian sled-style leg press. They had two different styles of unilateral leg presses, but the weights didn't seem the same at all. I ended up doing 12.8 reps at 260 lb on one of the two machines there, so I'll use the same machine at 280 next time.
Today's weigh-in was 155.2 lb and 13.6% bodyfat. Seems unlikely that I actually gained 2 lb overnight, so we'll see what tomorrow's reading looks like.
Today's workout was a little weird. Different equipment at this gym than at the one I did this same workout at last time. There was no regular chest press, so I used an isolateral incline press. I'll ask the staff about whether they have a non-incline next time I'm in. That was 47.5 lb per side + 8 lb unloaded for 103 lb, same as weight last time. 7.3 reps.
They also didn't have the same old Icarian sled-style leg press. They had two different styles of unilateral leg presses, but the weights didn't seem the same at all. I ended up doing 12.8 reps at 260 lb on one of the two machines there, so I'll use the same machine at 280 next time.
Wednesday, June 15, 2011
He's baaaaaack...
Given a clean bill of health yesterday by my basso profundo of an opthalmologist, so I'm back at it starting today. I have procured l-glutamine in tablet form, which tastes less like ass, but a 1 gram capsule means I'm eating 80 pills per day.
Starting weight: 153.4 at 13.2% bodyfat. This leaves my target protein consumption as before at 165 gm per day. New goal is 173.4 lb by 8/10/11 or to look like Chris Hemsworth from Thor, whichever happens first.
I'm going to try to pick up exactly where I left off with weights, so that means today's workout is 120 lb on the pulldown and 90 lb total resistance (80 lb plates, or 40 lb/side) on the shoulder press.
Starting weight: 153.4 at 13.2% bodyfat. This leaves my target protein consumption as before at 165 gm per day. New goal is 173.4 lb by 8/10/11 or to look like Chris Hemsworth from Thor, whichever happens first.
I'm going to try to pick up exactly where I left off with weights, so that means today's workout is 120 lb on the pulldown and 90 lb total resistance (80 lb plates, or 40 lb/side) on the shoulder press.
Monday, June 13, 2011
Back in the saddle?
Follow up appointment with ophthalmologist tomorrow evening. I hope I'm back in the saddle this week. Fingers crossed...
Wednesday, April 13, 2011
Abort/retry/fail?
So...turns out I have a hole in my retina. I need laser surgery to correct it or I risk retinal detachment. Unfortunately, the recovery period (2 months) requires that I not do any strenuous exercise. As a result, the 20 Pound Challenge is officially on hold until later this summer.
Thanks for the support until now and hopefully you're all willing to come back and cheer for me again later in the year...
Thanks for the support until now and hopefully you're all willing to come back and cheer for me again later in the year...
Sunday, April 10, 2011
Update
Today's weight: 152.6, at 13.2% bodyfat. Another small step in the right direction. Stepped up intake at 198 gm protein and 2895 calories.
Yesterday's workout was:
Chest press 103 lb x8.3 (5/5)
Leg press 315 lb x16 (5/5)
Yesterday's workout was:
Chest press 103 lb x8.3 (5/5)
Leg press 315 lb x16 (5/5)
Saturday, April 9, 2011
Needs encouragement
No data from yesterday--was staying with a friend from out of town. I did keep up protein and calorie consumption, but wanted to use the same scale for consistency's sake.
Today's weigh-in: down to 152.4, or only 0.2 lb higher than my starting weight. My goal was 2.5 lb per week, which Tim suggests is achievable, so I'm not really on track. Disappointing... Bodyfat at 13.2%, same as baseline, so that's good. Yesterday's intake: 165 gm protein and 2747 calories, both almost exactly on track. If I don't start seeing a trend upward, I guess I'll ramp up calories a little farther.
I realize I never explicitly stated my goal before, so here it is. My starting weight was 152.4 on 4/4/11. My goal is 172.4 lb in 8 weeks: by 5/30/11. I need to increase the pace...
The tape measure arrived today. Here's my starting measurements. There wasn't much lateral difference in the arm and leg measurements, so I'm just posting the measurements from my right (dominant) side.
Neck: 14.5"
Shoulders: 41.5"
Bicep: 12"
Forearm: 10.675"
Chest: 37.75"
Waist at navel: 33"
Hips (ass at widest): 35.75"
Thigh: 21"
Calf: 13.675"
A long way to go.
Off to the gym for the second lower body workout. I am going to WRECK THIS THING.
Today's weigh-in: down to 152.4, or only 0.2 lb higher than my starting weight. My goal was 2.5 lb per week, which Tim suggests is achievable, so I'm not really on track. Disappointing... Bodyfat at 13.2%, same as baseline, so that's good. Yesterday's intake: 165 gm protein and 2747 calories, both almost exactly on track. If I don't start seeing a trend upward, I guess I'll ramp up calories a little farther.
I realize I never explicitly stated my goal before, so here it is. My starting weight was 152.4 on 4/4/11. My goal is 172.4 lb in 8 weeks: by 5/30/11. I need to increase the pace...
The tape measure arrived today. Here's my starting measurements. There wasn't much lateral difference in the arm and leg measurements, so I'm just posting the measurements from my right (dominant) side.
Neck: 14.5"
Shoulders: 41.5"
Bicep: 12"
Forearm: 10.675"
Chest: 37.75"
Waist at navel: 33"
Hips (ass at widest): 35.75"
Thigh: 21"
Calf: 13.675"
A long way to go.
Off to the gym for the second lower body workout. I am going to WRECK THIS THING.
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