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2013 maintenance weekly progress report: week #3

Sunday, January 27, 2013 by  
Filed under Daily Blog

The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #3 of my 2013 maintenance program is complete, and it’s time for my weekly progress report.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 172.2 pounds. That’s a 1.0 pound loss since last week’s weight of 173.2 pounds, and a 2.2 pound loss from my initial 2013 weight of 174.4 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper is 6.5%. That’s a -0.4% body fat change since last week’s body fat measurement of 6.9%, and a -0.7% change from my initial 2013 body fat reading of 7.2%.

Using my scale weight along with my body fat reading I can easily calculate how much of my weight change was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve lost 0.76 pounds of fat and lost 0.24 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.37 pounds of fat and lost a total of 0.83 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes over the past week. Since the beginning of 2013 I’ve lost a quarter inch from my quads while all other tape measurements have remained the same.

My detailed stats (including all tape measurements) can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and search for me.

My diet this week was on-point: with the exception of one cheat meal, all meals were clean and healthy.

Activity level was fairly high, but not in the way it usually is…

I’ve only cycled a total of 59 miles so far this week, but that included a couple of difficult workouts on the trainer for a total of 35.5 miles. The rest of the miles came in the form of mountain biking, and that included a fantastic 18.3 mile training ride at Wekiwa State Park on which I set 4 new PRs.

In addition to the saddle time, I also did 3 weight training workouts and have decided to place renewed emphasis on weight training (details here).

Also this week I spent several more hours (spread over a couple of days) working on the new skills area we built last weekend at the Mt. Dora MTB park.

Finally, I’ve put in a total of about 6 hours of yard work this week, and I’ll be spending half the day out there again today. Spring is on the way, and the weather has been so mild this “winter” that there is even more than usual to do right now. I’m keeping my fingers crossed that we’ll avoid a hard freeze this winter–if we do, it will be the first time in many years that we’ve not had at least one. Right now the plants and the turf look amazing. Usually right now everything is brown.

Unfortunately one of our mature prized Queen palms (actually the largest and my favorite of the six we have on our property) has contracted the dreaded disease known as “Fusarium Wilt”. Fusarium Wilt is incurable, and the palm is a goner. 🙁 I started working on its removal yesterday, and it’s a big, big job. The root ball is massive. I’ll be finishing that job today (if it doesn’t finish me first!)

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor and the Garmin Edge 500 – Red Premium Bundle). For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 41 BPM (-1 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 160 BPM (+6 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.54 ml/min/kg (+3.54 ml/min/kg since January 1, 2013)

John Stone Fitness Comments

One Response to “2013 maintenance weekly progress report: week #3”
  1. Your new, low-volume workouts have me wondering about an experiment. What if one only worked large compound movements in very short 10-15 minute workouts but very intensely. Like for example:

    Monday: Deads
    Tuesday: Bench
    Wednesday: Off
    Thursday: Squats
    Friday: Pull-ups/Chins

    I wonder…

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