Second week...

Done with the second week of the new routine. I'm getting more used to it. Some changes have been made. I'll talk a bit about those below. Overall, I'm pretty happy with the way things are going, and realize that this is a whole different level of commitment to the gym - being there twice a day and spending, more or less, 3+ hours per day actively working out.

It's been two weeks and I've lost 10 pounds.

I did take the opportunity yesterday to have my body fat tested by a full-body hydro-immersion method done by GetDunked. My understanding is that with the possible exception of testing by air displacement (which requires a lab and even more specific and calibrated equipment), that immersion is the most accurate way to test body composition. TrainerDave™ had used calipers to test my body fat when we started working out, and I think the results were somewhere around 18%-19%. I thought that wasn't too bad for a starting point. TrainerDave™ was off by just a bit. The result from the dunking? 24.5%

Je suis trés unhappy avec ça. Still, Aeron, the guy who did my test, assured me that the situation was not as bad as I had hoped and pulled me away from the dunk tank where I planned to then drown myself. He said that he does this kind of testing all day, every day, and that the common tables of target BF% aren't wholly accurate. Most male athletes in my age range, he said, are between 16% and 24% (but usually at the lower end of that scale). Going below into the low teens is where it gets into the bodybuilder look. (Aeron also made me feel better by telling me that the first time TrainerDave™ got his body fat tested, he was about 10% over where he thought he would be.)

The report that came with the dunk (and I'm supposed to get a more thorough one in my email inbox, though that has yet to arrive) gave the following as my "hydrostatic evaluation":

HYDROSTATIC EVALUATION

Body Fat %	24.5%	Fat Body Mass	54.0 lbs.
Lean Body Mass %	75.5%	Lean Body Mass	166.2 lbs.
Ideal Body Fat %	15.0%	Weight for Ideal	195.5 lbs.
Goal Body Fat %	3.0%	Weight for Goal	171.4 lbs.

HYDROSTATIC TEST DATA

Gender	Male	Age	36 years
Height	69.75 in.	Weight	220.3 lbs.
Ankle Circumference	9.00 in.	Resting Pulse	70 bpm
Water Temperature	34ºC	Water Weight	6520 grams

METABOLIC INFORMATION

Your Activity Level	Over 12 hours per week
Maximum Exercising Pulse	166 bpm
Daily Caloric Intake to Maintain Weight	3965 calories

All very interesting. Apparently the final report will have more detail and instead of giving results as absolute numbers, it will display ranges with standard deviations and variances. Being a stats nerd, I think I like that better.

As far as the changes to the workout and diet go, I had a talk with TrainerDave™ on Wednesday at our second session. A week and a half had passed since our first workout together, mostly because there was no meeting on Memorial Day, and the week before that he was prepping for a contest in Los Angeles. (He came in 2nd in the welterweight division, by the way.) I mentioned that the breakfast, shakes, and dinner weren't a problem and I was sticking to those just fine; however, carrying my lunch and having it be so repetitive was killing me. Since IBM Almaden has a huge cafeteria, there is plenty of selection. On top of that, lunch is a social event at IBM, and carrying my lunch means that I miss out on it. People in my group think I'm a bit strange for carrying lunch and staying so strict. (And...really...there's only so much you can do with chicken, sweet potato, and broccoli when you have to carry it around all day.) TrainerDave™ said that as long as I don't go nuts and eat a pile of fries every day, it doesn't much matter what I eat at lunch, since I'll be burning all of it off anyway with working out in the morning and evening. So, a big salad with a chicken breast and fat-free dressing will be just fine. He even said that I could have pasta if it's on the menu. This is good news and makes me feel like I can live like a bit of a normal person, especially at work.

I also mentioned that I felt like getting up that early to work out, and going so late...that I wasn't getting enough sleep to maintain this kind of activity level. We re-tooled the schedule (and more importantly, re-spaced out the eating) so that I could get more sleep. I think that's going to work out well. I've also started keeping a more reasonable schedule at work. I'm only being paid for 40 hours a week, so I'm not doing what I did for the first two weeks and putting in 55-60 hours. I get there around 8:15 and leave around 4:45. That seems to work much better and I get home at a reasonable hour. So, the new schedule is:

• 08:00am - Breakfast


• 10:30am - EAS Triple-protein shake


• 01:00pm - Lunch


• 03:30pm - EAS Triple-protein shake


• 06:30pm - Post-workout AST VP2 whey protein isolate shake


• 08:30pm - Dinner

The other change is that I'm really liking the cardio, so I've upped it. Before, I was doing 45 minutes in the morning and 30 minutes in the evening after I lift. I've raised both of those to be an hour apiece. Right now, according to the monitor on the elliptical machine, I'm burning around 850-900 calories per cardio session. That's 1700-1800 calories per day from running. If one pound of fat requires burning 2800 calories, then I should be shedding around 3.75 calories per week just from the cardio.

Okay...time to wrap this entry up. I'll leave off with the numbers from this past week. I start cycle three today, since I took my off day in the middle of the week.

Day 1: Chest and Triceps (5/25/2008)

• High cable cross: 70 x 20|20|20|20


• Incline iso press: 120 x 15, 140 x 15|10


• Flat DB press: 50 x 15|15|15


• Dips: 4|5|5


• Push-ups: 15|15|15


• Lateral raise (DB): 15 x 20|20, 20 x 20


• Tricep pushdown: 100 x 20, 120 x 15|12


• Front shoulder raise: 50 x 20|20|20

Day 2: Back, Delts, & Biceps (5/27/2008)

• Pullups: 28(assist) x 9|6|6|5


• BB row: 205 x 12|12|12|8


• Pulldowns: 90 x 15, 105 x 12|12|10


• Cable rows: 100 x 15, 120 x 15|15|15


• Reverse pec deck: 70 x 14|11|12


• Shrugs: 180 x 20|20|20


• High cable curl: 60 x 20, 75 x 20|20|20

Day 3: Legs (5/28/2008)

• Lying leg curl (SS): 50 x 20, 62.5 x 20, 75 x 15|15


• Leg extension (SS): 6 plates x 20, 7 plates x 20|15|15


• Leg press: 360 x 20|20|20|20|20


• Walking lunges: 20(L/R) x 12|12|12

Day 4: Upper chest & shoulders (5/29/2008)

• High incline iso press: 160 x 15|15|15|7


• Military press: 140 x 15|15|15|13


• Side DB raises: 20 x 20|20|20|20


• Front raises: 60 x 20|20|20|20


• Rear delt rows: 105 x 20|20|20|20


• Upright cable pulls: 80 x 20|20|20|20


• Shrugs: 180 x 20|20|20|20

Day 5: Biceps & Triceps (5/31/2008)

• French curls (SS1): 70 x 15|15|15|15


• Skullcrushers (SS1): 80 x 15|15|15|10


• Tricep pushdowns (SS2): 100 x 15|15|15


• Alternating DB curls (SS2): 25 x 15|15|15


• Preacher curl (SS3): 50 x 10, 40 x 10, 30 x 20|15


• Overhead tricep extension (SS3): 100 x 20, 110 x 20, 120 x 14|20


• Back dip (SS4): Bodyweight x 20|20


• Concentration curls (SS4): 20 x 20|20