Sunday, Week 12 (with Progress Update)

Overall, my progress was good this week. I've now met my 2nd tier weight loss goal of 125lbs! It's crazy to think that I've lost 12.7lbs (while gaining muscle) over the past 11 weeks. My next goal is to reach 120lbs. From there, I'm not sure exactly what my "goal" weight will be. It's probably between 112-115 lbs. In my last major fitness effort, I got down to 117 lbs. Then, I went on vacation to Hawaii, where I did a lot of physical activities, but I splurged on my nutrition. Then, once I got back home, I started having ear issues, and fitness went downhill from there. At 117, I was in excellent shape, but I still had some fat that I could have lost. So, we'll see where this goes this time. My trapeze performance is on January 16th, so hopefully I'll be at my "ideal" weight by then. That's almost 16 full weeks from now. I still have a lot of work to do.

Today my body is sore all over. That trapeze class was deceptively kick-ass. It didn't feel like I was working so many muscles so hard. My hands and back of my knees are still sore. My instructor said that learning the trapeze was going to hurt, though, so none of this is abnormal - nor does it lessen my resolve or determination. I just have to watch out for over-training. Yesterday, my wrists hurt while doing my push-ups in the morning. So, perhaps my morning routine will need to vary depending on what my body tells me.

Today, I have my upper body weights session. I'm going to wear my weight gloves to protect my hands while they heal. Definitely there will be no rock climbing today. I might do rock climbing on the 2 weeks where my trapeze class is on break (for Thanksgiving and Christmas). Also, I have decided NOT to take the ice hockey class this time around. I might take it later on when I'm not taking another skating class. 2 days of ice skating a week is enough.

Progress:
Weight: 125lbs (137.8 baseline, 125.4 last week, down .4 from last week!)
Waist: 28.5 inches (31.5 baseline, 28.5 last week, same as last week)
Below Waist: 31.75 inches (33.25 baseline, 31.75 last week, same as last week)
Body Fat: 30% (34% week 5 baseline, 30% last week, same as last week)

Breakfast: 1 Kashi Lean (140/13), 1 milk (80/8)
Post-Workout: IsoPure (100/25)
Lunch: Egg Beater Omelet (100/16), Apple (80/0), Yogurt (55/5.5)
Snack: Crab Cake (110/16)
Dinner: 6oz Omaha Top Sirloin (340/32.5), Broccoli (30/1)
Snack: WW Ice Cream Bar (60/2)

Total calories: 1095
Total protein: 119

Exercise:
Stretching: Throughout day
Weights: Full Upper Body
Assisted Chin 10/60, 8/50, 5.5/45, 3.5/40, 5/50 (new grip)
Assisted Dip 10/60, 8/55, 6/50, 4/45, 7/45
Bicep Curl 10/20, 8/25, 6/27.5, 4/30, 7/25
Lateral Pulldown 10/45, 8/50, 6/55, 4/60, 8/55
Shoulders: OP 20/20, 8/20, FR 8/20, 12/10, LR 14/10, 6/10
Chest Press 10/40, 8/45, 6/50, 4/55, 6/50

Overall, this workout was excellent. Previously, I had found my chest/tricep workout to be too easy (in that I didn't wind up sweating much). With my back/bicep workout I always wound up sweating a lot. With this workout, I definitely did some sweating. It was good to mix it up. The shoulders section was awesome, and I think it will help. I used a different grip for the assisted chin. I used the handles sticking out facing perpendicular to me instead of grabbing the regular bar. It seemed harder. My thought was that it would better simulate the pull from seated to standing on the trapeze. I'm undecided about this. The grip was a bit awkward. So, I'm not sure about that one. I might go back to the regular assisted chins.

Abdominal: 20 leg raises, 20 crunches