Here it is.. first workout of 2006...

The gym is closed today, so this was done at home and offered some challenges.

First off, one of my goals for the next 365.25 days is to lower the ol' body fat... I would like to drop it to about 12% and am giving myself the next year. I use www.mybodycomp.com to measure my bf%. I assume it's not as accurate as other methods, but will keep a good idea of where I'm going.

As of this morning:

BF% was 16.85%
Lean Body Mass: 164.64lbs
Fat Mass: 33.36lbs
Height: 71.37 inches
Weight: 198lbs
Neck: 15 inches
Shoulders: 50 inches
Chest: 42.5 inches
Waist: 36.25 inches
Abdomen: 37.5 inches
Hips: 39.25 inches
Thigh: 24 inches
Knee: 15 inches
Calf: 15 inches
Ankle: 9 inches
Arm: 12.5 inches
Forearm: 11.5 inches
Wrist: 6.75 inches
BMI: 27.29 (apparently moderately obese - ya, right)
WHR: 0.92 (need to fix this - as it claims I'm at high risk)

The reason I'm looking at a year to get to 12% is because I have horrible will-power... sometimes... diet can be a real challenge for me. And I have to up my cardio some too... lucky if I do one session a week.

Workout:

Start: 10:55am
Finish: 12:01pm

Warmup: Three minutes on the mini-trampoline
BB Bench Press: 65lbsx8/85lbsx8/155lbsx4*
Incline DB Flyes: 15lbsx8/25lbsx8/30lbsx8
Staggered Hand Pushups: 2x10 on each side
Close Grip DB Presses: 20lbsx8/30lbsx8/35lbsx8
Bench Dips (deep): 10lbsx10x3
Bicycles: 2x25
Weighted Crunches: 25lbsx2x25
Stomach Vacs: 2x60 seconds

Thoughts: *I am almost convinced my bar at home weighs more than I think... I've weighed it numerous times and it still says it's about 15 pounds. Whatever. The other challenge is my bench isn't as stable as the ones in the gym... a little wobbley, so I suppose some core work thrown in there too... thus the challenge with not reaching my goal of eight reps on the final set. Good excuse, right?

Overall, I felt this was a good workout... the tricep dips I found a good challenge as I was dipping deeper than I usually do at the gym.

Tomorrow is leg day! Woo-hoo!

t

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