Weekend Stats

Yesterday, I weighed in at 234. I lost 0 pounds this week. That's OK. I made some progress in other areas. First off, I was stronger on most all of my lifts. This indicates some muscle gain. If I gained muscle and stayed the same weight then I lost some fat weight. Additionally, my running was significantly improved this week. In all, I am satisfied with this week's progress. I think that I will try to keep my calories down this carb load weekend so I can lose a few pounds next week. My goal is 220, so I have another 14 pounds to lose.

What I envision, is that I will stop dieting at 220, returning to a diet that includes carbs. I will immediately gain back 5-10 pounds of water weight as the carbohydrates increase water in the body. Then I hope to gain a few pounds of muscle. I'd like to end up at 235 under 10% bodyfat. I would like to hit those numbers by my birthday on September 2.

I ran this afternoon. It was a carb-enhanced run, but not any better than my run on Wednesday. I ran 3 miles in 31 minutes. I slowed down a little more than last time on the last mile. After 2 miles I was at 19 minutes. So my last mile was tough, it took me 12 minutes.

I lifted out last night, here are my numbers

Pull ups
8 X 60 lbs assist
8
6
4

Curls
95 X 9
105 X 6
105 X 6

Seated Calf Raises
90 X 10
135 X 10
180 X 8
215 X 6

Crunches
12
10
10

Hammer Strength Rows
90 X 8
135 X 6
135 X 6

Dumbbell Curls
45 X 12 (6 each side)