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The numbers: November 2009

It is past end of November and time for some more numbers. Over all this month went well. I did gain a lot of weight, however I far exceeded my fat % limit. I know for sure that I will reach my weight goal but at the same time I will fail miserably in my fat % goal. Anyway here are the numbers for my weight and fat % at the end of November

Body weight and fat gain in 1 month
  • Weight: 124.54 lbs
  • Fat %: 14.03 %
  • Lean mass: 107.07 lbs
  • Weight gain: 3.74 lbs
  • Fat % gain: 1.83%
  • Lean mass gain: 1.01 lb
I was able to put on 4 lbs of weight, but at what cost? I added 2.73 lbs of fat just to gain a mediocre 1 lb of muscle. At least my body does prove that a gain of 1 lb of muscle a month is about the right rate at which I can gain muscle. Not everything is gloomy though, I am very close to reaching my weight goal of 125 lbs by the end of December! I will have to do something about the fat % though.

My weights have also steadily increased, albeit very slowly. Here are the numbers for my lifts

Exercises
  • Squats: 175 lbs, 7 reps (+5 lbs)
  • Deadlifts: 190 lbs, 10 reps (+5 lbs)
  • Bench Press: 115 lbs, 5 reps (+5 lbs)
  • Pull ups: body weight + 27.5 lbs, 6 reps (+2.5 lbs)
  • Overhead Press: 75 lbs, 9 reps (+0 lbs)
All the lifts have increased by a very slight amount. I was able to add 5 lbs to most of the exercises in 1 month. Actually I took 1 week off for recovery so it is really 3 weeks worth of progress. Not very impressive. I skipped doing pull-ups a couple of times last month because I already reached my goal, but I plan to do them again this month just to keep working those muscles. The overhead press seems to be the one with least amount of progress. All I could do was add a few reps to the same weight. The main reason is the pain in my left hand when I do overhead press. I think I recovered a bit now. We will see how it goes next week onwards.

I want to do better this month but I already lost 1 week in my business trip where I did not do any exercise. One good thing I did however, is to eat a lot of stuff, so at least my weight did not change much. Graphs in my next post.
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