I was nervous about today.  I knew my diet was flawless and followed to a tee.  But after pulling that muscle (Teres Major?) I was nervous that I was resting so much, it was going to slow down my weight loss.  I still worked out hard, but to be brutally honest, I spent a lot of time this week lying on an ice pack.

I know it’s not the end of the world.  I know weight loss is mostly a question of diet (you can’t out train a lousy diet)

And yet, I didn’t sweat as much as usual this week, and my weight loss last week was already low.  But it is what it is, and I did everything I could with the opportunities I had.  I did fasted cardio, I did weights, I ate clean.

Did more fasted cardio Friday morning actually.  Abstained from the shoulder rolls, made sure to pedal like crazy on the flat races, get that burn.

In the evening I went to the studio for judgement… time for the scales!  As it turns out, I am down 4 pounds! Hooray!  We finally also checked out my body fat, it had been almost a month.  Current body fat is estimated at 19.9%!  YES!!  Part of me wants to doubt that number, part of me knows it is not a finely honed science, measuring body fat.  But I have been so quick to accept the high numbers when I get them, why not just be thankful for lower numbers and move on?  So as far as I am concerned, I am now under 20%!  Hot damn!

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And how best to celebrate?  Chest and Back Day!  I wanted Les to watch my form as I investigated what moves I can do without setting off my pulled muscle.

Chest/Back (30 sec rest b/w all sets)

Widegrip Pulldown:  240 x 15; 260 x 15, 15, 15

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Widegrip Seated Rows:  180 x 5; 220 x 15; 240 x 15, 15

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One Arm DB Rows:  70 x 6/6; 75 x 6/6; 80 x 6/6; 85 x 6/6

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Chest Press Machine:  90 x 7, 7, 7, 7, 7 (piece of shit machine!)

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Cable Crossovers:  140 x 10; 100 x 15, 15, 15

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Afterwards we did some back and chest stretches, which I need to do more of, so it is long overdue.  And it was over like that!  With the stretches and the weigh in, it was a really quick workout, but we did what we could with the time we had, and the scales prove it was all worth it!

still gotta hide that doublechin though!

still gotta hide that doublechin though!

 

So, once again, what is the biggest factor!  I have been working out hard for many months now, but my diet is finally dialed in and squared away, and it is paying off.  And I am not starving myself, trust me.  Here is a pic of what I had for lunch on Thursday, and what I cooked for dinner on Friday.

lunch: 8 oz steak, green salad, scoop of sweet potatoes

lunch: 8 oz steak, green salad, scoop of sweet potatoes

 

dinner: ground beef, chicken, tomatoes, onions, mushrooms, peppers, lots of Italian spices

dinner: ground beef, chicken, tomatoes, onions, mushrooms, peppers, lots of Italian spices

 

So I am down weight, down fat, feeling great, and lots of momentum!  Injury or not, still moving forward!  How are things going with you?  Any good workouts?

 

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