Iron Experiment Redux: Beginning Another 12 Weeks

It's the end of another twelve weeks, so I have covered thirty-six weeks total of weight loss. So I restarted Iron Experiment for twelve weeks twice-a-week workouts. This is a great time since I have to take measurements. I can see actual progress.

Week 36 = 179.3
Week 35 = 178.6
Week 34 = 179.4
Week 33 = 179.4
Week 32 = 178.8
Week 31 = 179.2
Week 30 = 181.7
Week 29 = 181.9
Week 28 = 182.8
Week 27 = 182.7
Week 26 = 185.3
Week 25 = 188.2
Week 24 = 188
Week 23 = 186.7
Week 22 = 187.4
Week 21 = 186.9
Week 20 = 186.2
Week 19 = 186.4
Week 18 = 186.3
Week 17 = 186.5
Week 16 = 187.2
Week 15 = 188.6
Week 14 = 188.8
Week 13 = 189
Week 12 = 187.6
Week 11 = 187.8
Week 10 = 189.6
Week 9 = 188.9
Week 8 = 193.4
Week 7 = 194.5
Week 6 = 194.5
Week 5 = 195.5
Week 2 = 199
Week 1 = 205

Total weight loss is 25.7 pounds or 11.7 kg. Which is a number I am proud of but still wish was bigger. :p

Starting set of tape measurements
height: 62.25 in/158.1 cm
weight: 194.5 lb/88.2 kg
neck: 37.5 cm
bust: 119.2 cm
waist: 102.2 cm
hips: 118.3 cm
thigh: 55.1 cm
calf: 40.6 cm
upper arm: 30.3 cm
lower arm: 25 cm

End of 12 Weeks Measurements
height: 62.25 in/158.1 cm
weight: 187.6 lb/85.1 kg
neck: 37.5 cm
bust: 115.1 cm
waist: 102.3 cm
hips: 118.5 cm
thigh: 63.2 cm
calf: 40.5 cm
upper arm: 32.1 cm
lower arm: 26 cm

End of 24 Weeks Measurements
height: 62.25 in/158.1 cm
weight: 188 lb/85.3 kg
neck: 37.5 cm
bust: 115.4 cm
waist: 102.5 cm
hips: 117.2 cm
thigh: 63.6 cm
calf: 40.3 cm
upper arm: 30.5 cm
lower arm: 26.2 cm

End of 36 Weeks Measurements
height: 62.25 in/158.1 cm
weight: 179.3 lb/81.3 kg
neck: 36.4 cm
bust: 111.6 cm
waist: 97.7 cm
hips: 116.2 cm
thigh: 61.2 cm
calf: 39.5 cm
upper arm: 29.2 cm
lower arm: 24.6 cm

Neck changes: 37.5 - 36.4 = -1.1
Bust changes: 119.2 - 111.6 = -7.6
Waist changes: 102.2 - 97.7 = -4.5
Hips changes: 118.3 - 116.2 = -2.1
Thigh changes: 55.1 - 61.2 = 6.1
Calf changes: 40.6 - 39.5 = -1.1
Upper arm changes: 30.3 - 29.2 = -1.1
Lower arm changes: 25 - 24.6 = -0.4

FitTogether online went away, so I plug all my numbers into Excel and made graphs. *Silly grin* Okay, it's unnecessary but I get a thrill seeing the lines move down. I printed them out and hung them on my fridge.

Starting BMI Measurements

Height is 62.25 inches/158.1 cm.
Weight is 194.5 pounds/88.4 kg.
Body Mass Index is 35.3 kg/m2.

According to Better Ideal Weight Body Calculators, I should be:
between 105 - 138 pounds/47 - 62 kg
with a BMI between 19 and 25.

I want to weigh 120 lb/54.4 kg with a BMI of 20 kg/m2.

End of 12 Weeks BMI Measurements
Height is 62.25 inches/158.1 cm.
Weight is 187.6 pounds/85.1 kg.
Body Mass Index is 34 kg/m2.

End of 24 Weeks BMI Measurements
Height is 62.25 inches/158.1 cm.
Weight is 188 lb/85.3 kg
Body Mass Index is 34.1 kg/m2.

End of 36 Weeks BMI Measurements
Height is 62.25 inches/158.1 cm.
Weight is 179.3 lb/81.3 kg
Body Mass Index is 32.5 kg/m2.

How far to go:
Weight: 179.3 - 120 = 59.3 lb/26.9 kg
BMI: 32.5 - 20 = 12.5 kg/m2.

Picture comparison time. And while I think that Pasta Queen's overlays to show progress is the coolest shit ever, I am unable to make it work for three twelve week periods. The last time my current head fit on my first picture's shoulder when the feet are lined up correctly. And I'm unwilling to mark my floor or buy a tripod or run down someone else every time to take the picture. But now you can see progress. :D






I'm shrinking! I'm actually shrinking! *Happy dance*

Like I said at the beginning of this super-long blog post (I have other things to do today I must finish), I found a new weightlifting for women blog All-round Strength Training by gubernatrix and redesigned my Iron Experiment workouts. Hence the Iron Experiment Redux.

So according to her advice, I have created goals for my weightlifting. End goal for Squat is 179 pounds, Deadlift is 179 pounds, and Bench press with 89.5 pounds or at least the closest my weight set will let me get. The exercises I'm going to concentrate on for this twelve week are the squat, bench press, dumbbell row, shoulder press, backstroke level 1, crunches, and bicep curls. Now what I messed with last time around, I would have done all of them three times a week. Gubernatrix pointed out a better way is to make sure the routine has a push exercise, a pull exercise, bent-knee exercise, and core exercise. So I have divided the seven exercises into two sessions. I have also gone with the 5 sets of 5 reps, include a warm-up set and the rest working sets, and start everything out with just the weight of the bare bars and will build up to larger weights.

The weekly schedule I have come up with:
Sunday - weightlifting Session A
Monday - rest - walk track at gym
Tuesday - yoga
Wednesday - weightlifting Session B
Thursday - rest
Friday - Yogilates Workout 1 - walk track at gym
Saturday - Yogilates Workout 2

I think this is a doable workout schedule (providing I wake up on time), and I can drop walking the track if its too much. Warm-up set will be the last amount of weight I was able to do comfortably. I'll add weight in five pounds increments as I need to move up.

And I started today. And the routine takes about 30 minutes, same as the yoga and yogilates workouts.

Read Free!
The BookWorm

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