Sometimes a little good news gets you through the day...

Today, the trainer at the gym said she noticed more definition on me since I started there about a year ago. So, she asked to do a quick bodyfat percentage on me. They use a machine called Futrex. So, a couple quick measurements and it came up with bf% of about 19.8%. That's alright... I can live with that. The good news was the amount of lean body mass I've gained in a year... eleven pounds! The challenge for me is diet... the reason for the 19.8% BF. My weight has gone up and the fat weight has remained pretty much unchanged... so, a more solid focus on diet and I should do fine.

Anyhoo...

Start: 8:15am
Finish: 9:09am
HR: Averaged around 126bpm.

Warmup - Three minutes on eliptical at level five

SS:
Seated DB Press: 8lbsx15/8lbsx12/8lbsx10/8lbsx8
Seated Lat Raises: 8lbsx15/8lbsx12/8lbsx10/8lbsx8

BB Shrug: 45lbsx15/50lbsx12/60lbsx10/80lbsx8
Close Grip Pull Downs: 6px10/8px10/9px19/12px8
Seated Machine Row: 6px10/8px10/10px8/12px8
Norsk Pull Downs: 40lbsx10/60lxx10/80lbsx8/100lbsx8
Crunches: 2x15
Lying Side Leg Raises: 2x15

Felt pretty good today, especially after the quick measurement.

t

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