SLOW MOTION WEIGHT LIFTING SESSION SIX

Today, I did my sixth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  It has been sixteen days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.25 reps in 1:51 minutes TUL (Time Under Load) using 38 pounds.  I made it to failure. When I do this again next week, I will add more weight.

Standing Overhead Press: 3.25 reps in 1:16 minutes TUL using 28 pounds.  I made it to failure.  When I do this again next week, I will add more weight.

Dead Lift:  7.25 reps in 3:00 minutes TUL using 38 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Bench Press: 3 reps in 1:12 minutes TUL using 38 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Dumbbell Squat: 5.25 reps in 1:47 minutes TUL using 32 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Since starting this 50 days ago, I have:

Lost 1/8" around my neck

Gained 1/2" around my biceps

Gained 3/8" around my bust

Gained 3/4" around my midriff

Gained 7/8" around my waist

Gained 5/8" around my navel

Gained 5/8" around my hips

Gained 1/2" around my thighs

Gained 1/2" around my calves

Gained 3.6 pounds of body fat (33.9% to 35.9%)

Lost 1.6 pounds of lean mass (which includes water weight)
Gained 2 pounds on the scale

Since the last time I lifted weights 16 days ago, I have:

Lost 0" around my neck

Gained 5/8" around my biceps

Lost 0" around my bust

Gained 1/4" around my midriff

Lost 1/8" around my waist

Gained 1/4" around my navel

Lost 0" around my hips

Gained 1/4" around my thighs

Gained 1/2" around my calves

  Lost 0.1 pounds of body fat (36% to 35.9%)

Gained 0.3 pounds of lean mass (which includes water weight)
Gained 0.2 pounds on the scale

Its not much, but it is progress!

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SLOW MOTION WEIGHT LIFTING SESSION TWO

Today, I did my second slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.

Bent-Over Barbell Row: 7 reps in 96 seconds TUL (Time Under Load) using 28 pounds. I did not get to failure. When I do this again next week, I will add some weight, because I am supposed to get to failure.  It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 4.5 reps in 77 seconds TUL using 23 pounds.  I did get to failure.  When I do this again next week, I will not add any more weight.

Dead Lift: 4 reps in 90 seconds TUL using 28 pounds. I did not get to failure. When I do this again next week, I will add some weight.

Bench Press: 5 reps in 90 seconds TUL using 28 pounds. I did not get to failure, but one more rep would have done it. When I do this again next week, I will add some weight.

Dumbbell Squat: I had trouble doing barbell squats last week because of my injured shoulder, so this week I decided to use dumbbells in each hand.  6 reps in 90 seconds TUL using 11 pounds in each hand - 22 pounds total. I did not get to failure. When I do this again next week, I will add some weight.  

This workout was far from easy!  With each lift, I was shaking.  This time, though, I did not get sick to my stomach.  I am typing this 30 minutes after finishing, and I still feel shaky!

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SLOW MOTION WEIGHT LIFTING SESSION FIVE

Today, I did my fifth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  It has been seven days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.5 reps in 2:13 minutes TUL (Time Under Load) using 35.5 pounds.  I made it to failure. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Standing Overhead Press: 4.25 reps in 1:46 minutes TUL using 25.5 pounds.  I made it to failure.  When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Dead Lift:  7 reps in 3:06 minutes TUL using 35.5 pounds. I did not get to failure. I did not make it to failure, but I stopped because my lower back was starting to get strained. When I do this again next week, I will add more weight to try to make it to failure without hurting my lower back, within 1:30 minutes.

Bench Press: 4.125 reps in 1:35 minutes TUL using 35.5 pounds. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Dumbbell Squat: 6 reps in 1:53 minutes TUL using 29.5 pounds. I did not get to failure, but during the 5th and 6th rep, I got very nauseous, so I stopped.  Right now, it is 30 minutes later, and I still feel sick.  When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Since starting this 35 days ago, I have:

Lost 1/8" around my neck

Lost 1/8" around my biceps

Gained 3/8" around my bust

Gained 1/2" around my midriff

Gained 1" around my waist

Gained 3/8" around my navel

Gained 5/8" around my hips

Gained 1/4" around my thighs

Lost 0" around my calves

Gained 4 pounds of body fat (33.9% to 36%)

Lost 1.4 pounds of lean mass
Gained 2.6 pounds on the scale

Since the last time I lifted weights 7 days ago, I have:

Gained 1/8" around my neck

Gained 1/8" around my biceps

Gained 1/4" around my bust

Gained 1/2" around my midriff

Gained 1" around my waist

Gained 5/8" around my navel

Gained 1/2" around my hips

Gained 1/2" around my thighs

Gained 1/8" around my calves

  Gained 3.3 pounds of body fat (34.4% to 36%)

Lost 0.5 pounds of lean mass
Gained 2.8 pounds on the scale

I gained after sessions one and two, I lost after sessions three and four and I gained after session five.  Hopefully, soon I will be back where I started out, and then I can build from there.

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BODY FAT DOWN LEAN MASS UP NUTRITIONAL KETOSIS AND WEIGHT LIFTING UPDATE

Here is an update on how things are going in the past two weeks:

Basically, up and down.  I did do some water fasting, some fat fasting and some Low Carb High Fat eating.  My weight has fluctuated up and down.  I have more pounds of lean mass than when I started, and Im sure that the weight lifting is responsible for that.

I have not been tracking food very much, and I think that is the reason that I have gained some body fat.  I just cant seem to be able to keep my weight under control unless I track every bite of food that goes in my mouth.  Its like I have a mental block about it!

Here is where I started five weeks ago:

July 15, 2015
Neck - 12"
Bust - 36"
Waist - 31.75"
Belly - 39.75"
Hips - 40.25"
Thigh - 22.5"
Calf - 14.25"
Scale weight - 146.2 pounds
Body fat - 52.7 pounds - 36%
Lean mass - 93.5 pounds - 64%

 

Here is where I am now:

August 16, 2015
Neck - 12"  (no change)
Bust - 35.75"  (lost 1/4")
Waist - 31.5"  (lost 1/4")
Belly - 39.625"  (lost 1/8")
Hips - 39.875"  (lost 3/8")
Thigh - 22"  (lost 1/2")
Calf - 14.125"  (lost 1/8")
Scale weight - 146.2 pounds  (no change)
Body fat - 51.6 pounds - 35.3%  (lost 1.1 pounds)
Lean mass - 94.6 pounds - 64.7%  (gained 1.1 pounds)

 

I still need to lose 10.8 pounds of fat and gain 0.6 pounds of muscle to reach my goal of 136 pounds with 30% body fat.

 

Here are a few charts.  These charts actually go back to April, because that is when I started weighing and measuring and tracking my food again after a long break of keeping track.  So only the last five weeks of that have to do with my recent posts.

 

 

 Here is my chart that shows the progress Im making with The Big Five weight lifting routine according to Body By Science:

 For each of these exercises, I am attempting to reach total muscle failure in less than 90 seconds.  Each time I reach failure that way, I increase the weight by 10% the next time I lift.  The column to the right of the column for 8/12/2015 shows the weights I will use the next time I go in, which will be 8/19/2015.

Anyway, thats where Im at this week.  Onward and Downward!  And thanks for reading!

 

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SLOW MOTION WEIGHT LIFTING SESSION FOUR

Today, I did my fourth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  I meant to do this two days ago, but my husband was never home when I had the time to do it, and I need a spotter.

Bent-Over Barbell Row: 4 reps in 90 seconds TUL (Time Under Load) using 33 pounds.  I did not get to failure. When I do this again next week, I will add more weight, because I am supposed to get to failure.  It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 3.5 reps in 75 seconds TUL using 25.5 pounds.  I did get to failure.  When I do this again next week, I will not add more weight.

Dead Lift:  4 reps in 100 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Bench Press: 4 reps in 90 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5 reps in 105 seconds TUL using 27 pounds. I did not get to failure. When I do this again next week, I will add more weight.  

This workout was not easy!  Im so glad its short.  With each lift, I was shaking, but I did not get sick.  According to my chart below, it looks like I am gaining some strength.  When I get to the point where I am experiencing failure consistently, it will be more obvious.

Since starting this 27 days ago, I have:

Lost 1/4" around my neck

Lost 1/4" around my biceps

Gained 1/8" around my bust

Gained 0" around my midriff

Gained 0" around my waist

Lost 1/4" around my navel

Gained 1/8" around my hips

Lost 1/4" around my thighs

Lost 1/8" around my calves

Gained 0.7 pounds of body fat (33.9% to 34.4%)

Lost 0.9 pounds of lean mass

Since the last time I lifted weights 9 days ago, I have:

Lost 0" around my neck

Lost 0" around my biceps

Lost 0" around my bust

Lost 1/4" around my midriff

Lost 5/8" around my waist

Lost 0" around my navel

Lost 1/8" around my hips

Lost 1/8" around my thighs

Lost 0" around my calves

  Lost 1.8 pounds of body fat (35.3% to 34.4%)

Gained 0.4 pounds of lean mass

I gained after sessions one and two, but I lost after sessions three and four.  Hopefully, soon I will be back where I started out, and then I can build from there.

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SLOW MOTION WEIGHT LIFTING SESSION THREE

Today, I did my third slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  I meant to do this four days ago, but my husband was never home when I had the time to do it, and I need a spotter.

Bent-Over Barbell Row: 6 reps in 90 seconds TUL (Time Under Load) using 30.5 pounds.  I did not get to failure. When I do this again next week, I will add more weight, because I am supposed to get to failure.  It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 5 reps in 90 seconds TUL using 23 pounds.  I did get to failure.  When I do this again next week, I will add more weight.

Dead Lift:  5 reps in 90 seconds TUL using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Bench Press: 5 reps in 90 seconds TUL using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5 reps in 90 seconds TUL using 24.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.  

This workout was not easy!  Im so glad its short.  With each lift, I was shaking, but I did not get sick.  According to my chart below, it looks like I am gaining some strength.  When I get to the point where I am experiencing failure consistently, it will be more obvious.

Since starting this 19 days ago, I have:

Lost 1/4" around my neck

Lost 1/4" around my biceps

Gained 1/8" around my bust

Gained 1/4" around my midriff

Gained 5/8" around my waist

Lost 1/4" around my navel

Gained 1/4" around my hips

Lost 1/8" around my thighs

Lost 1/8: around my calves

Gained 2.6 pounds of body fat (33.9% to 35.3%)

Lost 1 pound of lean mass

Since the last time I lifted weight 11 days ago, I have:

Lost 1/8" around my neck

Lost 1/8" around my biceps

Lost 0" around my bust

Lost 1/2" around my midriff

Lost 1/4" around my waist

Lost 5/8" around my navel

Lost 0" around my hips

Lost 1/8" around my thighs

Lost 1/8: around my calves

  Lost 0.2 pounds of body fat (35.4% to 35.3%)

Gained 0.2  pounds of lean mass

So I gained after the first and second sessions (food related), but now I am on the way back down again.  I guess thats progress!

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