Body Under Maintenance, Week Twelve, Assessment!

At the beginning of week twelve I have decided to go for for assessment, measurements and weighing, and I knew, without having to do that, that I would be frustrated regarding my body fat percentage and weight, since I have been eating too much, way more than I should have, and especially at night.

I know this song is not elegant, but I like to work out while hearing it! Enjoy!

What does my assessment say?

Body Composition:

  • Weight: 53.3 kg
  • Muscle Mass: 22.1 kg
  • Body Fat Mass: 21.9 kg
  • TBW “Total Body Water”: 29.7 kg
  • FFM “FAT FREE MASS”: 40.4 kg

Obesity Diagnosis:

  • BMI “Body Mass Index”: 21.9
  • PBF “Percent Body Fat”: 24.1
  • WHR “Waist-Hip Ratio”: 0.86
  • BMR “Basal Metabolic Rate”: 1243

My Training, Week Twelve

DAY ONE “BACK”

  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”

Biceps:

  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY THREE “CHEST & TRICEPS”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • My assessment says I should gain zero kg muscle mass, but I should lose 0.8 kg of Fat
  • Regular Protein Intake “Still On Going”

I would love to hear from you if you have any suggestion or recommendations on my assessment!

BODYCOMBAT™ 64 filming

By Deb Shafran & Ralf Galle!

NZ Glen : BodyCombat fanatic

Well guys better late than never here is the update from BODYCOMBAT 64! As some of you no doubt know I’ve been calling in the help of guest bloggers since I am currently living in Dubai. This time we have the honour of hearing from the expertise of not one but TWO Les Mills veterans Deb Shafran and Ralf Galle. Deb and Ralf have both attended filmings before so they know the ins and outs very well! If you’ve seen BC63 then you have some idea of the new format for track 4. I have no idea if this is permanent but certainly we have a similar theme in 64 too. And… I’ll be at the next filming up front and personal myself so looking forward to seeing what BODYCOMBAT 65 has in store. Anyway enough from me, take it away Ralf and Deb!

Les Mills BodyCombat 64 Filming Review

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