Tuesday, October 25, 2011

#373: Numbers, Numbers, Numbers


1/20/08 4/27/08 7/20/08 4/16/10*3/17/11 7/1/1110/23/11 Change
Weight 405 366 357397 292262261 (1)
BMI 49.3 44.5 42.9 48.435.532 31.8(0.2)

Body Fat %
43.8 31.1 31.4 29.1 24.523.7(0.8)

Lean Mass
228 231 245 207 1981991

Resting HR
87 70 68 64 6258(4)

19 18 18 17.25 1616NC

59.5 55.5 59.5 55 5252NC
Chest 58 57 58 50 46.547.51
L Biceps 15.5 16 18 13.51313 NC
R Biceps 16 16.5 19 14 13141
L Forearm 12.5 12.25 13 11.5 1111NC
R Forearm 13 13 13.75 12 1111.50.5
Waist 59 52 50.5 6046 4341(2)
Hips 61.5 57.5 56.5 51 48.548(0.5)
L Thigh 29.5 30 26 27.52725.5 (1.5)
R Thigh 30 30 26 28 2724(3)
L Calf 20.25 20 20 1818 18NC
R Calf 20.5 20 20 181817.5 (0.5)
*4/16/2010 was the day Pennsy was diagnosed with Cancer.

This update is based on my measurements from Sunday morning, before the Iron Horse.The changes continue, but have slowed down considerably. I plan to spend the rest of the year giving much more attention to the weight room. I want to build some more upper body strength and cut some weight before I start training for the spring races.

68 degrees. 4.17 mi/59:14 @ 2:30(est). Legacy out and back. Red Pegasus. 3:00 run/1:00 walk. PERFECT day. EZ recovery run.
Today's run was an easy recovery jog on the Legacy trail. I deliberately slowed down every time I felt myself starting to slip into my familiar, 11:00/mi pace. I also started experimenting with more frequent and longer walk breaks. The Nike+ site is down, so I don't have split times, but I'm sure they were level. It's the easiest 4 miles I've ever run, and my legs felt a lot better after I was finished. I still had quite a bit of lingering soreness from Sunday's race. I did a little reading, and it seems I did not walk as much as I should have after the half. But this little jog helped a lot.

3 sets / 15 reps / Super sets / 1:15 rest between sets
Exercise Weight
Squats 135
Seated Cable Row 170
Supine Hip Extension  40
Dumbbell Push Press 20
Dumbbell Rotational Lunge 20
Swiss Ball Crunch

OK, here's how this workout goes... You do one set of squats, then one of rows, then squats, then rows, etc. Once you've done three sets of each, you move on to the next "super-set." this is part of the Fat Loss program from Schuler and Cosgrove's New Rules of Lifting. You know how crunches feel a little wussy sometimes? By the time you get to the crunches at the end of this workout, you have a lot more respect for those little sit-up things. The way I was grunting and groaning, you'd have thought I was pushing a broken down truck.

I didn't intend to do all this today, but I vegged yesterday, and wanted to get back on schedule. I'm looking forward to some exhausting, undramatic days at the gym.

And speaking of the gym... I just got word, I've been hired to work at the Y where I've been working out all summer. I'm so excited to start. I'm hoping I'll be of use... might ever be able to steer some survivors toward the program. And I'll always have an excuse to be at the gym! Fall is shaping up...


1 comment:

  1. Congratulations on your new job at the Y...and on continuing along your journey !


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