Numbers again
Jul. 23rd, 2011 12:46 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
dennyToday I dropped under 20% body fat for the first time since I started measuring it. I am pleased. :)
Numbers this morning (hey, it's the weekend, half past midday is definitely still morning) are:
Weight: 70.5kg
Body-fat: 19.9% (Woo!)
Muscle: 32.3%
After a discussion in the comments about my gym routine, I've made some changes there. I've dropped the number of reps per set, and raised the number of sets - I'm now doing 36 of most things (3 x 12) rather than 40 (2 x 20). Consequently I've increased the weights on most things as I can manage the higher weight at the lower reps-per-set.
Currently doing:
Cross-trainer: 10 minutes on level 6-8
Pectoral machine: 3 x 12 reps x 25-30kg (up from 20kg)
Bicep curl: 3 x 12 reps x 25-30kg (up from 20kg)
Tricep pull: 3 x 12 reps x 25kg (up from 20kg)
Vertical Traction: 3 x 12 reps x 45-50kg (up from 40kg)
Abdominal Crunch: 3 x 20 reps x 30kg (up from 25kg)
Cross-trainer: 30 minutes on level 6-8
I've dropped the level on the cross-trainer down to between 6 and 8 pretty much all the time now, because 10 usually makes my knee hurt.
The weights machines that have a range for the weight now, I start out at the higher weight, but sometimes end up doing the last set on the lower weight.
I've cut out the Low Row again because I realised it doesn't exercise lower back as I thought - it's lats again, and I already hit those fairly hard with the vertical traction or cable pull.
I'm making a determined effort to get my biceps up ahead of my triceps - it's always bewildered me that I found the same weight easier on triceps than biceps, so I'm deliberately trying to reverse that now.
So, there we go. Having said all that, I don't think I'm going to the gym today - I'm off to a garden party later and spinning fire tonight, and I'd rather not be knackered before the day is half done :)
Edited to add: Oh yes, update on the knee thing; I went to see a very good physio, and she managed to stop the pain occurring when I make the movements that usually trigger it, by manipulating my right hip (which apparently doesn't move like it should) and massaging out my right hamstring. The effect only lasted about half an hour, but it's reassuring to know that it seems to be something which can be relatively easily treated, rather than a permanent issue with the bone/tendons/etc (she did a lot of test manipulation on my knee and it actually seems to be in fairly good condition overall, certainly better than I'd expected). She gave me some stretches and stuff to do but they've been relatively ineffective in controlling the problem so far - I guess I need to earn some money and have some more physio sessions.
Numbers this morning (hey, it's the weekend, half past midday is definitely still morning) are:
Weight: 70.5kg
Body-fat: 19.9% (Woo!)
Muscle: 32.3%
After a discussion in the comments about my gym routine, I've made some changes there. I've dropped the number of reps per set, and raised the number of sets - I'm now doing 36 of most things (3 x 12) rather than 40 (2 x 20). Consequently I've increased the weights on most things as I can manage the higher weight at the lower reps-per-set.
Currently doing:
Cross-trainer: 10 minutes on level 6-8
Pectoral machine: 3 x 12 reps x 25-30kg (up from 20kg)
Bicep curl: 3 x 12 reps x 25-30kg (up from 20kg)
Tricep pull: 3 x 12 reps x 25kg (up from 20kg)
Vertical Traction: 3 x 12 reps x 45-50kg (up from 40kg)
Abdominal Crunch: 3 x 20 reps x 30kg (up from 25kg)
Cross-trainer: 30 minutes on level 6-8
I've dropped the level on the cross-trainer down to between 6 and 8 pretty much all the time now, because 10 usually makes my knee hurt.
The weights machines that have a range for the weight now, I start out at the higher weight, but sometimes end up doing the last set on the lower weight.
I've cut out the Low Row again because I realised it doesn't exercise lower back as I thought - it's lats again, and I already hit those fairly hard with the vertical traction or cable pull.
I'm making a determined effort to get my biceps up ahead of my triceps - it's always bewildered me that I found the same weight easier on triceps than biceps, so I'm deliberately trying to reverse that now.
So, there we go. Having said all that, I don't think I'm going to the gym today - I'm off to a garden party later and spinning fire tonight, and I'd rather not be knackered before the day is half done :)
Edited to add: Oh yes, update on the knee thing; I went to see a very good physio, and she managed to stop the pain occurring when I make the movements that usually trigger it, by manipulating my right hip (which apparently doesn't move like it should) and massaging out my right hamstring. The effect only lasted about half an hour, but it's reassuring to know that it seems to be something which can be relatively easily treated, rather than a permanent issue with the bone/tendons/etc (she did a lot of test manipulation on my knee and it actually seems to be in fairly good condition overall, certainly better than I'd expected). She gave me some stretches and stuff to do but they've been relatively ineffective in controlling the problem so far - I guess I need to earn some money and have some more physio sessions.
