Like I mentioned yesterday I was considering doing something crazy today because next week starts recovery week baby, just one more week and that’s it, then I take a one week rest and I start round 2, YEAH BRING IT!!!
OK so what the heck did I do if I did not do X Stretch, well since tomorrow I have Yoga and that includes Stretching, and there is one DVD I have not seen because it is not part of the Classic program, so I popped in the Cardio X DVD and went for it LOL after that I worked on my abs for 10min then I went for a 1.5hr walk and then came back home to take my weight and measurements.
So lets see how it all went today…
Cardio X:
Well what is this thing about, this DVD is either a) part of the lean program or b) the AM DVD for the doubles workout.
This DVD starts slow and then it picks up, it contains a combination of Yoga X, Kenpo X, Plyometrics & Core Synergistic and it’s 43min long.
The Yoga section is quite simple and you go as far as Warrior 3 pose. The Kenpo has some segments from the Kenpo X DVD including knuckles, ball kick, back kick sequence, swing kicks and some others. The plyo was a bit fun because it was repeated, it contained some things like airborne heismen, monster truck tires also basket ball shootout and some others. The Core Synergistic was fun, it had a new one called Wacky Jacks, this made me laugh at first but Core is also repeated and I almost was not laughing the second time around LOL it is good for your obliques, I was wondering why it was not included in the core synergistic DVD.
The only thing was I was not expecting it to contain Kenpo so I did not put on my weighted gloves and my arms felt really light when throwing punches.
My heart rate still went up, and I worked up a sweat therefore I had an awesome workout, even though I seemed to have found it a bit easy LOL But hey another 10min of Abs and 1.5hr walk, I am sure I burnt some calories today, cause it’s all about BRINGING IT!
OK so lets go to what’s important about today…
Weight:
Again I included both the complete info from the digital scale including Body Fat % and I included the more accurate Caliper measurement, I include both because I started with the scale and even though at this point seems a little off, I still wish to keep track of that info, so you can see the difference.
Also I added 2 new columns, the one called “This Week” are the losses or gains for this week only compared to last week, and one called “Total”, are the losses or gains for the complete workout time since Day 1. That way it is easier for you to see how I am doing, instead of me having to type it in sentences for you to read LOL.
Digital Scale Only:
| Day 1 | Day 77 | Day 84 | This Week | Total | |
| Weight | 207.4 | 179.8 | 176.8 | -3 | -30.6 |
| Body Fat % | 33.4% | 22.2% | 21.4% | -0.8% | -12% |
| Lean Body Mass | 138.1 | 139.9 | 139.0 | -0.9 | +0.9 |
| Fat Body Mass | 69.3 | 39.9 | 37.8 | -2.1 | -31.5 |
| Body Surface Area (BSA) | 20.1 | 18.6 | 18.4 | -0.2 | -1.7 |
| Body Mass Index (BMI) | 30.6 | 26.5 | 26.1 | -0.4 | -4.5 |
So this week I lost another 3lbs visible on the scale, that is so AWESOME!! and it has put me at 176.8lbs and remember that my current goal is 175lbs, oh man I will reach and surpass it.I will make sure of that LMAO
Fat Measuring Caliper:
| Day 1 | Day 77 | Day 84 | This Week | Total Loss | |
| Weight | 207.4 | 179.8 | 176.8 | -3 | -30.6 |
| Body Fat % | 33.4% | 19.8% | 18.8% | -1% | -14.6% |
| Lean Body Mass | 138.1 | 144.2 | 143.6 | -0.6 | +5.5 |
| Fat Body Mass | 69.3 | 35.6 | 33.2 | -2.4 | -36.1 |
| Body Surface Area (BSA) | 2.1 | 18.6 | 18.4 | -0.2 | -1.7 |
| Body Mass Index (BMI) | 30.6 | 26.5 | 26.1 | -0.4 | -4.5 |
First off I will say that I finally made it to a healthy level on my body fat % for man my age and my height it should be between 15-18%, well I am 0.8% over but I am so close :o)
Again this was done by taking the measurements 3 times and inputting it in to the calculator, which takes the average of the 3 measurements and then calculates the body fat %. As you can see it’s almost consistent with the factor that I lost 1% body fat and with the previous (or digital scale) I lost 0.8%; so very close in loss of percentages. But it is still 2% lower than the scale which makes a difference and it makes sense.
For all those who have been following, I have worked out really REALLY hard this week, and I watched what I ate, I did not cheat at all. So what this caliper chart displays makes sense. Especially if you look at the measurements below, which I lost in body size, yet again quite a bit…
Measurements:
I did the same thing here, I added the extra columns to compare with last week and one to compare with Day 1, easier to see.
| Start | Week 12 | Week 13 | This Week | Total | |
| Date | Day 1 | Day 77 | Day 84 | | |
| Neck | 18 | 16 | 16 | 0 | -2 |
| Shoulder | 17 | 15 | 15 | 0 | -2 |
| Chest | 45.5 | 43 | 42 | -1 | -3.5 |
| Waist | 44 | 38 | 37.5 | -0.5 | -6.5 |
| Abdomen | 44 | 40 | 39.25 | -0.75 | -4.75 |
| Hips | 41 | 38 | 37.5 | -0.5 | -3.5 |
| Thigh | 23.5 | 22.5 | 22 | -0.5 | -1.5 |
| Knee | 14.5 | 14.5 | 14.5 | 0 | 0 |
| Calf | 15 | 14 | 14 | 0 | -1 |
| Ankle | 9 | 8.5 | 8.5 | 0 | -0.5 |
| Arm | 13.5 | 12 | 11.5 | -0.5 | -2 |
| Forearm | 11 | 11 | 10.75 | -0.25 | -0.25 |
| Wrist | 7.5 | 7 | 7 | 0 | -0.5 |
| Waist-Hip Ratio | 1.073170732 | 1 | 1 | 0 | -0.7 |
Again as you can see I lost from almost everywhere, I even lost an inch around my chest area, YEAH lets get rid of all that yucky fat LOL.
If you look at what I have lost on my hips that is amazing, damn 6.5 inches, HOLY COW! and 4.75 on my Abdomen, SO AWESOME!!
Well I have 1 week left, as you know and I will do what I can to make sure I reach my goals as I am so close and I want this round to count for something, considering I did not use whey protein to help develop muscles, but hopefully that will come on the next round :o)
Tomorrow starts the last week, and it starts with Yoga X
Thank you for your time:
Mike
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