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2013 maintenance weekly progress report: week #48.

Sunday, December 8, 2013 by  
Filed under Daily Blog



Week #48 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 174.6 pounds. That’s a -3.4 pound change since last week’s weight of 178.0 pounds, and a +0.2 pound change 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 7.2%. That’s a -0.2% body fat change since last week’s body fat measurement of 7.6%, and a 0.0% change from my initial 2013 body fat reading of 7.2%.

Over the past week I’ve lost 0.60 pounds of fat and lost 2.80 pounds of lean mass; since the beginning of 2013 I’ve gained a total of 0.01 pounds of fat and gained a total of 0.19 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I’ve lost a quarter inch from my waist and lost a quarter inch from my quads while all other measurements remain unchanged. Since the beginning of 2013 I’ve gained a quarter inch to my waist and a quarter inch to my hips 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.

Thanks to a couple days of dietary indulgences over the Thanksgiving holiday I was very bloated for last Sunday’s stats. This week I ate ultra-clean, and my stats have nearly returned to their pre-Thanksgiving norms.

Activity level over the past week has been fairly low. I’ve been very short on time, and late in the week I started to feel like I was coming down with a cold. So far this week I’ve only ridden 132 kilometers (82 miles), but I’ll probably grab a quick ride this morning to get myself over the 160 kilometer (100 mile) mark. Still, that’s not a great deal of riding for me. I also did one weight training workout this week, but it was a fairly low volume workout with one exception: I destroyed my abs with multiple sets of painful ab rollouts. Good stuff.

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: 42 BPM (-0 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 159 BPM (+8 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 71.79 ml/min/kg (+1.79 ml/min/kg since January 1, 2013) 77.31

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