I am down 16.7 pounds overall and 4.2 through the week. That is definitely not a bad way to start off the first couple of weeks of this project.
One thing I wanted to note… I know that correlation is not causation and I don’t plan on writing a peer reviewed paper on it, but I have noticed a trend when it comes to my weight. As I mentioned before, I am weighing daily knowing full well that it can fluctuate. What I am finding interesting is what seems to be the reason that it fluctuates up even after I have a good day of exercise and eating. Any guesses?
Sleep.
No matter what I eat (because I basically eat the same thing daily) I notice that the times when I have a daily increase in weight are after I’ve had a rough night sleeping. The closer I can get to 7 hours or more, I tend to lose weight the next day. When I am closer to 6 hours or even less due to struggling falling or staying asleep, I tend to gain. Again, it’s not a scientific study (although plenty have been done), but it is something I’ve noticed over the last 2 weeks. Like Friday and Saturday night I slept very well and lost weight both mornings after. But Sunday night I had a tough time sleeping and I actually was up a little bit. So get your Z’s!!
I also decided to do some strength training today vs. the volume training with the HIIT 100s. I think it is good to mix things up so I am going to alternate until I can no longer lift in 2 weeks. Once I get back from my surgery, I will continue alternating volume vs. strength. So today I did 3 sets + 1 dropset of all of my lifts. On top of that, I did 800 meters of rowing for the Lazy Triathlon that I signed up for which started today. I need to get the rowing/swimming part done before my surgery because I can still bike and run in a sling.
Following up with yesterday, I did not wake up hungry despite not eating half of the food that I had planned, so that is a great thing. Hopefully I can figure out a way to fit it all in because I don’t want to be TOO far under my calories, especially when I am exercising on Tuesday and Thursday and not taking an active rest day like I do on Sunday.
NOTES FOR THE DAY:
| Exercise | Reps | Volume/Time |
| Bench Press | 3 x Max Reps + 1 Dropset | 4,070 pounds (4 x 200 max) |
| Dumbell Chest Press** | 3 x Max Reps + 1 Dropset | 1,530 pounds (5 x 70 max) |
| Incline Dumbbell Fly** | 3 x Max Reps + 1 Dropset | 1,185 pounds (5 x 55 max) |
| Close Grip Pulldowns | 3 x Max Reps + 1 Dropset | 1,500 pounds (7 x 60 max) |
| Dumbbell Bentover Rows** | 3 x Max Reps + 1 Dropset | 3,740 pounds (4 x 180 max) |
| T-Bar Rows | 3 x Max Reps + 1 Dropset | 3,165 pounds (6 x 135 max) |
| Rowing Machine | 800 m | 5:28 |
| Other Goals | Notes | |
| Eating/Tracking | Completely accurate, stayed in my calories but a little high due to extra exercise | |
| Steps | 15,368 | |
| 250+ Steps Per Hour | 13 out of 14 | |
| Sobriety | 20 days | |
| No soda | Water, water everywhere |
**Denotes weight is shown in per-hand weight (2 dumbbells/cables used)
Sleep is so important!!
I quite often don’t get more than 5.5hrs a night during the week and I know it is not enough!!
Definitely. I’ve seen my weight fluctuate up every time I get poor sleep. And I am sure there are many more other issues with getting less than is needed.
I am sure there are!
I have been told about an interesting book on the subject…I haven’t read it yet though… xxx
Excuse the random Xs
I forgot where I was writing 😂