Summary for the Week

 

I logged everything that I ate and kept my caloric intake at an average of 2408 daily calories.  My protein I am keeping between 180-240 grams per day.  I had a weight loss of 2 pounds for the week which is actually higher than the target of one pound per week.  I love the new program with ramped sets.  I am able to finish my workouts in a shorter amount of time and feel less exhausted at the end.  Still too early to for me to draw any conclusions on whether or not I started this program too early.  If I can keep making slow and steady progress I will be happy.

11/5/11

Sat

 Elliptical500 Kcals

Intake

Calories 2392

Protein             193g

Fat                   81g

Carbs               244g

Body Weight = 205 Pounds

 

11/6/11

Sun

 Elliptical 500 Kcals

Intake

Calories 2436

Protein             184g

Fat                   90g

Carbs               228g

Body Weight = 203 Pounds

 

11/7/11

Mon

 Squat

45×10

100×5

125×5

150×5

175×5

200×5

OMG! This was really hard!

Bench

45×5

71×5

89×5

107×5

124×5

142×5

Row

45×10

57×5

71×5

86×5

100×5

114×5

Curls

45×10

80×10

80×8

Body Weight = 202 Pounds

 

11/9/11

Wed

 Squat

45×10

100×5

125×5

150x5x2

Press

45×10

58×5

70×5

81×5

93×5

Hmm, This is the same as last week, I messed up on the goals for this session.

DL

45×10

135×5

165×5

192×5

219×5

Crunches

3 sets of 20

I need to look into weighted crunches.  I am doing these on an Ab Lounge.

Body Weight = 203 Pounds

 

11/10/11

Thu

 Elliptical 500 Kcals

11/11/11

Fri

 Squat

45×10

100×5

125×5

150×5

175×5

205×3

150×8

Got it! I am glad to be nearly back where I was when I did the reset.

Bench

45×10

71×5

89×5

107×5

124×5

146×3

107×8

Medium difficulty

Rows

45×10

57×5

71×5

86×5

100×5

117×3

86×8

Curls

45×10

80×10

82×5

Pretty Hard!

 

11/12/11

Sat

Elliptical 500 Kcals

Body Weight = 201 Pounds

 

11/10/11

Sun

 Elliptical 550 Kcals

Body Weight = 201 Pounds

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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