Fit Focus's BodyBlog http://blog.bodybuilding.com/Fit_Focus My Awesome Lean Mass Building Blog Mon, 21 Jan 2008 01:27:22 +0000 http://wordpress.org/?v=0.32 en Blog Entry http://blog.bodybuilding.com/Fit_Focus/2008/01/20/5039542/ http://blog.bodybuilding.com/Fit_Focus/2008/01/20/5039542/#comments Mon, 21 Jan 2008 06:26:28 +0000 Fit_Focus Training http://blog.bodybuilding.com/Fit_Focus/2008/01/20/5039542/ Defining my goals further. 

I wish I could get a more accurate measure of my bodyfat.  Caliper test comes out to 16.9 and the scale says 19.3.  So, I am going to use the caliper numbers even though I think that my bf is higher only because I know that the results will be consistent.   I just need it mostly to determine if my bodyfat is increasing.

Current
 BF %
 Fat Weight
 LBM
109 0.17 18.421 90.579
Goal Competition Weight
 BF %
 Fat Weight
 LBM
100 0.08 8 92
Change
 BF %
 Fat Weight
 LBM
9   -10.421 1.421

I am using a chart to see where I’m at in relation to my goals.  I want to be on stage at 100 lbs and 8% bodyfat, this means that  I will need to gain 1.4 lbs lBM and lose 10.4 lbs to reach my goal.   I’m gonna pad the numbers to account for the error in the bodyfat calculations, but the plan  is the same.  Gain more LBM and keep the fat the same or only slightly increased.  This will give me an idea of when I need to start my cut.

This weeks Workouts

Great workouts, I increased my bench to 79 lbs on 5X5 straight sets.  Yeah!!!

Bent over rows were up 78 ½ lbs on 5X5 straight sets.

Squats were not so good, had to go down to 90 lbs, felt a cramp in my quad and didn’t want to hurt anything.  Turns out it was fine, but better to be safe than sorry.

Leg Press I did 240 for 1X5, felt great like I could do more.  Going up next week.

Deads 105 for 3X5, these sometime bother my hip flexor, but it felt fine I didn’t want to push it, but feel that next week, I will be going up here too.

For the next two weeks, I will be doing the same exercises, but with a 6set 4 reps.  After that, I am going to change my workout routine.  Thinking about adding some isolations and direct arm and shoulder work.  I am hoping that this will help add mass and definition to my arms are shoulders.  I like my upper/lower split so I may keep it, but add iso’s or just change to a regular 4 day split.

]]> http://blog.bodybuilding.com/Fit_Focus/2008/01/20/5039542/feed/ January Progress http://blog.bodybuilding.com/Fit_Focus/2008/01/13/january-progress/ http://blog.bodybuilding.com/Fit_Focus/2008/01/13/january-progress/#comments Mon, 14 Jan 2008 04:49:20 +0000 Fit_Focus Training http://blog.bodybuilding.com/Fit_Focus/2008/01/13/january-progress/ I am going to record my BF % and measurements here along with progress pics.  I have about seven and half months before my competition in Aug.  It’s time that I buckle down and make sure that I am moving towards my goals.

Measurements:

Chest: 33

Waist: 25 3/4

Hips: 35

Shoulders: 40 1/2

Neck: 12 3/4

Arms: 12 3/4

Forearms: 8 3/4

Thighs: 18 1/2

Calves: 13 1/2

BF w/ calipers: 16.9

BF on tanita scale: 19.3

I really just want to make sure that my bodyfat is not going up too high - I will go with my measurements too and the mirror to really determine if I am gaining too much bodyfat.

Weight:  109

Lean Weight:  90.6

Fat Weight:     18.4

Jan 08 Progress Pics

 

]]> http://blog.bodybuilding.com/Fit_Focus/2008/01/13/january-progress/feed/ My Plan http://blog.bodybuilding.com/Fit_Focus/2008/01/12/my-plan/ http://blog.bodybuilding.com/Fit_Focus/2008/01/12/my-plan/#comments Sun, 13 Jan 2008 09:09:13 +0000 Fit_Focus Training http://blog.bodybuilding.com/Fit_Focus/2008/01/12/my-plan/ My competition 7 ½ months away, and I need to begin tracking my bodyfat and muscle gains to see if I am moving towards my goals.  I looked at my workouts and I think that part is going well, I am getting stronger and making PR’s on almost a weekly basis, I feel like I am gaining some muscle too.  So, after about 5 months of bulking, I am finally going to outline my goals and plan my attack, something I should have done much sooner.

My goals:
I want to be on stage Aug 9th, at around 8% bodyfat.  

Thoughts:
When I started my mass gain five months ago, I must have miscalculated my calorie needs, I was eating too many calories and gained more fat than I would have liked.   I need to start measuring my bodyfat and be more consistant on taking pictures.   Hopefully, this will help me keep my bodyfat levels in check and make sure I am gaining the mass that I need to.  I may take another look at my workouts, maybe a bodypart split instead of the upper/lower routine that I am currently doing.  I am going to do some research on that too.

My Plan:
Adjust my calories to 1900-2000 (which is about 150/200 calories above maintenance) stay with a 40/40/20 split, but I will limit carbs in the evening.  This should (with any luck) have me gaining lean mass, without increasing a lot of bodyfat. 

Sundays (starting tomorrow) will be my check-in day.  I will post my weight and measurements and post progress pic – monthly.   

 

 

]]> http://blog.bodybuilding.com/Fit_Focus/2008/01/12/my-plan/feed/ New Years Day http://blog.bodybuilding.com/Fit_Focus/2008/01/01/new-years-day/ http://blog.bodybuilding.com/Fit_Focus/2008/01/01/new-years-day/#comments Wed, 02 Jan 2008 05:42:41 +0000 Fit_Focus Training http://blog.bodybuilding.com/Fit_Focus/2008/01/01/new-years-day/ Jim (my husband) and I went out to dinner last night for New Years, the food was great, but OMG I really over ate, I had dessert and a Lemon Drop too -  so good.  I don’t do that very often so I’m not going to worry about it - too much. :)

Great Workout today, the first workout of 2008.  We got to the gym at around noon, today was Leg Day Lower B - Squats!

Squats 1X6 110 lbs, 3X6 115 lbs.  Yea!

Roman. Deads 4X6 105 lbs.  form was getting a little sloppy on the last set.

Leg Extensions 3X8 85 lbs.

Standing Calf Raises 1X8 100 lbs, 2X8 115

Great workout, my legs are still shaking though.  I’m sure they’ll be sore tomorrow.

Tomorrow is an off day from the gym, will probably do some cardio during lunch at work, on second though, it will depend on how my legs feel, maybe just a walk outside.

 

]]> http://blog.bodybuilding.com/Fit_Focus/2008/01/01/new-years-day/feed/ Dec 31, 07 http://blog.bodybuilding.com/Fit_Focus/2007/12/31/monday-dec-31-2007/ http://blog.bodybuilding.com/Fit_Focus/2007/12/31/monday-dec-31-2007/#comments Tue, 01 Jan 2008 06:04:07 +0000 Fit_Focus Training http://blog.bodybuilding.com/Fit_Focus/2007/12/31/monday-dec-31-2007/ Last day of 2007 

Wow, this is the last day of 2007.  It was a very good year for me, I have learned so much about myself, wow I can actually put on some muscle and make significant changes in my body through diet and weight lifting.  I went from a barely 100 lb skinny-fat runner to a semi-muscluar body in just over one year.  I want to thank BB.com for providing this great site, most of what I have learned about diet and exercise has been from this site, the articles, the forums - so much information and great people too.  I  hope that 2008 will be just as good to me.

My workout Monday Upper A

I had a great workout today, felt strong with lots of energy.

Flat Bench 4X6 - 77 lbs (PR)

Bent Over BB Rows 4X6 - 77 lbs (PR)

Dips assisted with 25 lbs 4X6

Peck Dec 3X8 45 lbs

Thoughts

Awesome workout and a great way to end 2007.  I PR’d in Bench and Rows, felt so good.  One of my goals for 2008 is to bench my bodyweight by the end of next year, so I am slowly inching my way there.

]]> http://blog.bodybuilding.com/Fit_Focus/2007/12/31/monday-dec-31-2007/feed/ Happy New Year http://blog.bodybuilding.com/Fit_Focus/2007/12/30/happy-new-year/ http://blog.bodybuilding.com/Fit_Focus/2007/12/30/happy-new-year/#comments Mon, 31 Dec 2007 10:49:52 +0000 Fit_Focus Training http://blog.bodybuilding.com/Fit_Focus/2007/12/30/happy-new-year/ With the start of a New Year, I thought that it would also be a good time to start tracking my workouts and diet in here.  I had been going back and forth about whether to start a journal in the forums or to log my workouts here.  I decided to do it here because I think that this would be easier to see track progress or find things that may not be working.  

I am currently trying to gain some lean mass until April/May, then I will start cutting for a BB competition in August. 

I will start logging tomorrow.

 

]]> http://blog.bodybuilding.com/Fit_Focus/2007/12/30/happy-new-year/feed/ Welcome! http://blog.bodybuilding.com/Fit_Focus/2007/12/30/welcome/ http://blog.bodybuilding.com/Fit_Focus/2007/12/30/welcome/#comments Mon, 31 Dec 2007 10:39:44 +0000 Fit_Focus Training Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

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