|
I have stalled a bit with weight loss. I am considering 2 possible problems, not enough calories because I'm not hungry and over training at the gym.
The over training is based on how well I progressed with fast paced walking and now that conditions are a bit treacherous due to ice, I have stopped, BUT I have stepped up my gym work out.
Previous workout.. (1) 1hr 15 min circuit
15min tread with 5 min cooldown. Set at interval, low HR 125 High HR 155
3 sets, pull ups w/ 130# assist. 12-10-8
3 sets, shoulder press 120#. 12-10-8
3 sets, chest supported row, 130#, 10-9-8
3 sets, bench press 140#, 12-10-8
3 Sets, chest supported low cable row, 130# 10-9-8
3 sets, decline bench press 140# 12-12-10
3 sets, hammer curls 45#-40#-35# 10 reps ea
Average HR for total Work out 142bpm, max HR 185bpm. All Exercises sets after treadmill would start at 135bpm end at 160ish for first set, and then climb to 150bpm start to 178ish for the 3rd set.
Today's workout focused on keeping HR in the "Fat burning zone" more than the cardio or anerobic zones.
Treadmill speed was adjusted to keep HR at or under 130
Pull-ups, added 30# assist, 15-12-10 reps
Shoulder press, reduced weight to 70#, 15-15-15
chest supported row, 70#, 15-15-12
bench press 70#, 15-15-12
chest supported low cable row, 70# 15-15-15
decline bench press 70# 15-15-15 added a 10 rep blast because HR was only 130 at end.
hammer curls changed to hammer curl into shoulder press 25# 10 reps ea
Added 12 minute treadmill at end because I had finished ahead of time.
Average HR for total Work out 124bpm, max HR 165bpm. All Exercises sets after treadmill would start at 115bpm end at 150ish for first set, and then climb to 120bpm start to 150ish for the 3rd set.
Will see how this changes things.
|
265.0 lb
Lost so far: 16.0 lb.
Still to go: 40.0 lb.
Diet followed reasonably well.
|
gaining 0.2 lb a week
|