Calories in: +2473
Calories out: -3177
Deficit: -704 (22%)
Monday, 30 July 2012
Day 238. Week 34 stats
Calories in: +2058
Calories out: -2196
Deficit: -138 (6%)
Calories out: -2196
Deficit: -138 (6%)
Week 34 stats (in bold):
Stomach: 29.5 in -> 29.5
Chest: 30.0 in -> 30.5
Biceps: 10.5 in -> 10.25
Hips: 36.0 in -> 36.75
Thigh: 19.25 in -> 19.5
Calf: 13.5 in -> 13.5
Waist: 27.0 in -> 27.25
Skinfold: 8 mm -> 8
Weight: 134.0 lbs -> 134.7
Day 236. New 5 RM... again! + body composition test
Calories in: +2892
Calories out: -2753
Surplus: +139 (5%)
Hit a new max for the rest of my lifts today.
Deadlift: 60 kg -> 87.5
Overhead press: 17 kg -> 25
Dumbbell chest press: 10 kg -> 14
First number is what I started with four months ago. Second number is my new 5 RM that I set today. Exception is the dumbbell chest press, which is a new exercise I added one month ago.
Got my body composition tested today. Now at 18.4% body fat- an increase of 1.3% from four weeks ago. I've gained 3 lbs muscle and 2.5 lbs fat.
New BMR: 370 + (21.6 * 49.9) = 1447
New NEAT: 0.2 * 1447 = 289
Calories out: -2753
Surplus: +139 (5%)
Hit a new max for the rest of my lifts today.
Deadlift: 60 kg -> 87.5
Overhead press: 17 kg -> 25
Dumbbell chest press: 10 kg -> 14
First number is what I started with four months ago. Second number is my new 5 RM that I set today. Exception is the dumbbell chest press, which is a new exercise I added one month ago.
Got my body composition tested today. Now at 18.4% body fat- an increase of 1.3% from four weeks ago. I've gained 3 lbs muscle and 2.5 lbs fat.
New BMR: 370 + (21.6 * 49.9) = 1447
New NEAT: 0.2 * 1447 = 289
Wednesday, 25 July 2012
Day 234. New 5 RM
Calories in: +3387
Calories out: -3323
Surplus: +64 (2%)
It just occurred to me that I have never written about my strength training progress before. Today's post aims to rectify the situation somewhat.
When I first started lifting weights some four months ago, I couldn't lift much. Since then, I've slowly progressed, and I'm pleased to say that I am now so so so much stronger than I was when I started! In fact, here are some numbers:
Squat: 40 kg -> 72.5
Bench press: 22.5 kg -> 37.5
1-arm dumbbell row: 19 kg -> 22
Dumbbell step up: 16 kg -> 22
Dips: 5 -> 11
The first number is my 5 rep max when I first started in March. The second number is my new 5 RM that I set today. The exception is the triceps dips, which is a new exercise I added one month ago and which number reflects the maximum number of reps I can do at once. What's listed here is not my entire set of exercises. I'll be hitting a new 5 RM for the rest on Friday.
Calories out: -3323
Surplus: +64 (2%)
It just occurred to me that I have never written about my strength training progress before. Today's post aims to rectify the situation somewhat.
When I first started lifting weights some four months ago, I couldn't lift much. Since then, I've slowly progressed, and I'm pleased to say that I am now so so so much stronger than I was when I started! In fact, here are some numbers:
Squat: 40 kg -> 72.5
Bench press: 22.5 kg -> 37.5
1-arm dumbbell row: 19 kg -> 22
Dumbbell step up: 16 kg -> 22
Dips: 5 -> 11
The first number is my 5 rep max when I first started in March. The second number is my new 5 RM that I set today. The exception is the triceps dips, which is a new exercise I added one month ago and which number reflects the maximum number of reps I can do at once. What's listed here is not my entire set of exercises. I'll be hitting a new 5 RM for the rest on Friday.
Tuesday, 24 July 2012
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