The work challenge is going well, with my team currently in the lead after one week. The scale at the office continues to read about 3-4 pounds high (this is on top of clothing weight), but as long as it is consistent I don’t think it matters. Some of the guys are posting some pretty significant drops in scale weight, but I know a lot of them went in deliberately stuffed with food, bloated with water, and loaded with heavy clothing. There is talk of a restart with more controls on weigh-in clothing (shorts, socks, and tees for everyone), an agreement not to deliberately inflate one’s starting weight with extra food and water, and multiple weigh-ins/body fat checks over the course of a one week to make sure that the starting stats are true.
We discovered that the Omron’s BF% readings ARE affected by the scale weight entered, so an inflated scale weight can give a player (and their team) an unfair advantage in the competition.
Here’s the tracking site for the office challenge. I am on the South team. Notice that my team member Jon posted the highest percentage BF% change this week. He and a few of the other (clearly initially bloated) guys are the ones that brought on the grumbles this week.
What do you all think is the fairest way to empirically judge a contest like this? We are going with the team with the highest average percentage of bf% lost right now, but there are so many ways to manipulate the Omron reading that the only way it can be fair is if everyone weighs in wearing the same outfits and in a fasted state each Monday. With a buy-in of $80 per person, there is a lot of money at stake here.
I worked out at home today since I was scheduled for Workout A, which only requires dumbbells and a chin-up bar. I went up 5 lbs on my dumbbell incline chest press from 30 lb dbells last week to 35 lb dbells this week. Those last 2-3 reps were ROUGH, but I managed to push them out. I wish my Powerblocks could do 32.5 lbs, but I’m stuck with that big 5 lb jump between (x)0 lbs and (x)5 lbs. At least I can do (x)7.5 lbs. I did bodyweight intervals instead of outdoor running or cardio machines, and even got in a 15 minute YF Flexibility session.
I did a 15 minute jog/walk/stair session at lunch to round out my TT interval requirement, so workouts are done for the day barring a bit of bonus yoga if I’m in the mood later.
Food is going well now that the last of my delicious, light, fruity Taiwanese birthday cake is gone.
I have to stop by the grocery store on the way home to replenish the protein supply (fish, eggs, soy milk, etc.) and produce bins, but otherwise things are going smoothly this week despite the fact that this is PMS week.
In keeping with the goal-setting theme in this week’s posts at Pink Dumbbells, I’m shooting for 141.x and/or another 0.5% drop in body fat by next Monday!
– YF Flexibility (15 min)
– TT for Fat Loss 2K3 Workout A (60 minutes)
A1) Chin-ups (3×6 @ Bodyweight; 4/2, 3/3, 3/3)
A2) DB Chest Press (3×6 @ 40, 40, and 40 lbs)
B1) DB Row (3×10 @ 35 lbs)
B2) DB Low-Incline Press (3×10 @ 35 lbs)
C1) Decline Push-ups (3×12)
C2) DB Incline Biceps Curl (3×12 @ 15)
Advanced Intervals – Bodyweight circuits x 3
– Squat Thrusts (30 sec)
– Jumping Jacks (30 sec)
– Mountain Climbers (30 sec)
– Jump Squats (20 sec)
– Rest (60 sec)
– Walk/Jog/Stairs (15 min)
M1) PWO Shake (1 small banana, 3/4 scoop protein, 1/2 c. light soy milk, 1.5 c. ice, 1/2 c. water)
M2) 1 c. Go Lean Crunch, 1/2 scoop protein powder
M3) 3 oz. grilled chicken breast, 1 c. asparagus veggie mix, 1/2 c. Kashi 7-grain pilaf
M4) Fiber One, raisin, and walnut trail mix
M5) 1/3 c. Kashi 7-grain pilaf, 1/2 c. lean beef and bean chili
M6) 1 boiled egg, 1 egg white
Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine