OVER 40 MUSCLE

I had my body fat checked again today. At the last check, March 6th, I was at 20.7%. Today, I got the wonderful news that I was under 20%, actually 18.6%. I know to some of the folks on this site, those numbers are not too impressive. Considering I was probably near 35-40% this time last year I think they are AWESOME! By getting under 20% I have reached another goal. The good thing is I have been able to keep the weight off. No yo-yoing for me.

Comparing the numbers between the two tests here is what I have learned. My biggest area of fat loss was in my arms. My tricep measurement was down 6mm. the trainer even made the comment, “man, you really don’t have a lot of fat back here. I am not sure I can get enough to pinch.” But she did. My thighs dropped 1mm, abs .5mm and the mid axillary’s measurement was down 1mm.  

After the pinching was completed I hit the gym for some lifting (sporting a newfound confidence that what I had been doing was not so bad for a rookie). The weights were down just a little but the intensity was high and I felt pretty good when I walked out.

BICEPS
Standing Barbell Curls – 3 sets of 10 @ 50, 9 @ 60 and 6 @ 70 (plus bar weight)
DB Preacher Curls – 3 sets of 10 @ 35, 9 @ 40 and 8 @ 40

TRICEPS
Close-grip bench press – 3 sets of 10 @ 90, 9 @ 90 and 8 @ 100
DB Overhead extensions – 3 sets of 10 @ 20, 9 @ 25 and 8 @ 30

SUPERSET TO FINISH
DB Hammer Curls – 3 sets of 10 @ 25, 9 @ 30 and 8 @ 35
Bench Dips – total of 65 (added 5 more reps this week)

CARDIO
Fat burning intervals on elliptical for 25 minutes.

Watch for the big news tomorrow!

This entry was posted on Friday, May 18th, 2007 at 3:01 pm and is filed under Training, Journal, Motivational. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.