Gaining a bit of muscle and losing a chunk of fat is doing pretty well.
[quote]cavalier wrote:
Gaining a bit of muscle and losing a chunk of fat is doing pretty well.[/quote]
I’ll take what little I can get!
Of course, at the rate that I’m going, Ill be out of the obesity range (25% BF or above) in 2 years, and in the normal range (20% BF or lower) in 4 years.
But then again that maybe better than the average American where I live.
So the goal for next March is to repeat what I did over the last year: gain 1.5 lbs pf lean tissue, and lose 9 lbs of fat. I would love to gain more muscle but I think with my physiology and limited time to lift, that maybe difficult.
My expectation is that I will continue to make improvements with Squat and Dead Lift (albeit very slow improvements) and to maintain the strength I have with BP and The Press. Ill keep pushing as hard as time allows but I just don’t have the genetics to get a great, strong body. But Ill be happy with a body that is less than 25% BF. Below 20% is on my bucket list (!)
Yesterday was squat day; first time since I pulled my back three weeks ago, These felt good. The walking shoes with the sole that is equally thick from toe to heel and the box make a great improvement in form: except for the last weight, form felt good all of the way through.
Box Squats:
1 * 7 @ 45
1 * 5 @ 55
1 * 3 @ 65
1 * 3 @ 75
1 * 3 @ 85
1 * 10 @ 95 Could have done more, but could start to feel my form really breakdown.
Then about 4 sets of 8 standing lunges- Overall, far better than the lame lunges I was barely able to do. Balance seems to be improving. I really HATE lunges but they are necessary.
Leg Press:
1 * 8 @ 140
1 * 8 @ 230
1 * 8 @ 320
1 * 5 @ 360 lot of weight there…
Unfortunately, I have only time to do three lifts for my hour off in the middle of the day.
Ive decided that I need to run intervals 3 times a week. Intervals are where I run half the track as fast as I can, then walk the other half. I read on some article here on this site is that anaerobic interval training is the fastest way to fat loss.
So its intervals Monday, Thursday, and Friday. Ran my share today for 30 mins.
My weight hit 210 lbs today on the gym scale, which is the lowest it has been in about 5-6 years.