As we all know today was suppose to be X Stretch or Rest but I had to take rest on Monday, so I pushed back all my workouts for this week, therefore this week ended with Kenpo X.
Today was another day of teaching in the morning for 3hrs and after that, full workout with the rest of the PCs of the school, lift and clean, lift and clean LOL after I came home I went straight in to Kenpo X. Lets see…
Kenpo X:
I did not mention it before, but I did cheat on Monday (Food wise) LOL it was a B-Day party with hotdogs and burgers LOL but I only had 1 hotdog and the burgers were the tiny fun burgers so I had 2 (apparently 3 make up one full burger) and the rest was salads. Either way I wanted to workout strong today as well to compensate for that LOL, and I did.
I brought as much intensity as possible plus as much speed as I could bring while keeping the intensity, in most of the exercises I pretty much doubled the amount asked, and in some I just did a few over, but full of intensity. I almost lost my intensity when there was 20min left for some reason but I picked it right back up, and I am glad I did. I also made sure I included my torso as much as possible in all my punches, looked back when needed to every time, I believe that the constant look back and forth movement is really good to reduce neck fat, so I make sure I do it and hey it works, I just lost some more around my neck, so make sure to check out the measurements section.
I did not take a break as usual, cause I don’t need no stinking break LOL, plus every moment that was wasted with Tony speaking I was jumping around to keep moving. Needless to say I brought it once again, WOOHOO!!
Alright lets take a look at this weeks results:
Weight:
| Day 1 | Day 7 | Day 14 | Gain/Loss | G/L Total | |
| Weight | 172.8 | 169.4 | 167.0 | -2.4 | -5.8 |
| Body Fat % (From "CALCULATORS" sheet) | 16.7% | 16.1% | 15.2% | -0.9% | -1.5% |
| Lean Body Mass | 144.0 | 142.2 | 141.6 | -0.6 | -2.4 |
| Fat Body Mass | 28.8 | 27.2 | 25.4 | -1.8 | -3.4 |
| Body Surface Area (BSA) | 18.2 | 18.0 | 17.9 | -0.1 | -0.3 |
| Body Mass Index (BMI) | 25.5 | 25.0 | 24.7 | -0.3 | -0.8 |
Alright, I put the difference from this week vs last week and the difference from this week vs Day1.
I lost a total of 2.4lbs visible on the scale. and I almost lost a full body fat percentage, making me lose 1.8lbs of fat YAY!! as you can see all I have left of fat is 25.4lbs and they are all around my lower abs LOL once most of it is gone I will have my 6 pack :o)
In two weeks I have lost a total of 5.8lbs. So counting from the day 1 of round 1, I have lost a total of 40.4lbs! WOOHOO!!!
Body Fat Caliper Results:
| | REPEAT | ||||
| SITE | 1 | 2 | 3 | Average | BF |
| Chest | 14 | 15 | 14 | 14.3 | 15.26% |
| Abdomen | 23 | 22 | 23 | 22.7 | |
| Thigh | 11 | 11 | 11 | 11.0 |
Just putting here the results, so again you can see how I calculated my body fat using my caliper, well it is done on the spread sheet but I had to measure myself 3 times, the average is deduced and then the sheet calculates the body fat %.
Measurements:
| Start | Week 1 | Week 2 | Gain/ | G/L | |
| Day 1 | Day 7 | Day 14 | Loss | Total | |
| Neck | 16 | 15.75 | 15.5 | -0.25 | -0.5 |
| Shoulder | 15 | 15 | 14 | -1.0 | -1.0 |
| Chest | 41.75 | 41.5 | 41.25 | -0.25 | -0.5 |
| Waist | 36.5 | 36.25 | 36 | -0.25 | -0.5 |
| Abdomen | 38 | 37.5 | 37 | -0.5 | -1.0 |
| Hips | 37 | 36.75 | 36.25 | -0.5 | -0.75 |
| Thigh | 21.5 | 21.5 | 21.5 | +0 | +0 |
| Knee | 14 | 14 | 14 | +0 | +0 |
| Calf | 14.25 | 14.25 | 14 | -0.25 | -0.25 |
| Ankle | 8.5 | 8.5 | 8.5 | +0 | +0 |
| Arm | 11.5 | 11.5 | 11.5 | +0 | +0 |
| Forearm | 11 | 11 | 11 | +0 | +0 |
| Wrist | 7 | 7 | 7 | +0 | +0 |
| Waist-Hip Ratio | 0.98648649 | 0.986395 | 0.993103 |
And I am still losing inches around me :o). First off I think there might have been a mistake with last weeks shoulder measurements it seems I lost 1” since I started the second round and that has to do with the pull ups, that I could not do before, WOOHOO!!! So it seems I might have already been losing around my shoulders and some how we miss measured so not it seems I lost an entire inch in one week.
Also I lost some more around my neck, YES!! this is what helps me breath at night, less weight on the neck, less worries about sleep apnea, and I can tell you I no longer sleep with the mask WOOHOO!!
So far I am still doing AWESOME!! that’s because I keep bringing it! and my goal is still my 6 pack and I can tell you I can see them starting to peak out, but you guys might have to wait till day 30 for pics unless they come out strong before then and I get to excited and post some early pics LOL
New Purchase:
Alright so I said I wanted to fix my issue with my biceps not getting enough weight. Today I went to Fitness Depot and I purchased a new resistance band and a proper one as well, because I can’t afford to many dumbbells and at least with the resistance band if I add a loop I increase the weight.
I purchased the Lifeline TNT handle with the Black TNT Cable which is 29 – 100lbs, I tested them and yeap I like them so far and once they get easier I can put a loop to make it harder and then purchase more bands but it does not have to be as soon as if it were dumbbells.
I will post 2 pics so you can see what I purchased, here are the handles that came with my bands:
These are what the handles look like, I can add up to 3 bands. The handles are very cool, they red plastic rotates and they are very sturdy, plus they are large so you can actually curl properly without hitting your wrist with the lower plastic part of the handle.
This is the cable or resistance band, they are very awesome quality, and I purchased the black one as I mentioned before, very nice and heavy.
It cost me $23.00, all bands are the same prize, and they all come with a set of handles, I will definitely be purchasing more, some lighter ones for some other exercises and more of the heavier ones for when I need to add more weight to the bands, also some companies recommend to change your bands at least once a year, this company says at least every 3 years, so that is also very cool. I will be testing this puppy out on Monday for sure :o)
Tomorrow starts a week regularly, I have Chest & Back + Ab Ripper X, can’t wait, however my B-day is this coming Tuesday, we are doing a small celebration up at the cottage on Sunday, I should be home on time for Plyo hopefully and then sometime during the week the in-laws want to have a B-Day dinner, so not sure if at some point and time this coming week I will also have to push around my workouts LOL but they will get done :o)
Thank you for your time:
Mike
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