Body Measurements
| Starting (11/10/12) | Ending (06/05/13)1 | Difference | ||
| Weight | 178 | 168 | -10 lbs | |
| Waistline | 35.00″ | 30.56″ | -4.5″ | |
| Average Body Fat %2 | 17% | 8%3 | -9% | |
| Lean Body Mass (LBM) | 147.8 | 154.4 lbs | +6.6 lbs | |
| Lbs of Body Fat | 30.2 lbs | 13.6 lbs | -16.6 lbs |
1The numbers in this column were taken over 3 days and averaged to give a more accurate reading, as body weight can fluctuate greatly 2Average body fat % is the average of the numbers I get from IFCalculator (18%), Skinfold (15.7%, using suprailliac site only) and Naval Research Method (17.24%). 3This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number.
Strength Measurements
| Exercise | Estimated 1RM4 (Nov 2012) | Estimated 1RM4 (Jun 2013) | Difference |
| Neutral Grip Dumbbell Bench Press | 90 lbs | 126 lbs | +36 lbs |
| Barbell Dead Lift | 230 lbs | 385 lbs | +155 lbs |
| Barbell Squat | 170 lbs | 290 lbs | +120 lbs |
| Chin-Ups (@ body weight) | 8 reps | 21 reps | +13 reps |
| Chin-Ups (@ 178 lbs)5 | 8 reps | 22 reps | + 14 reps |
| Dips (@ body weight) | 8 reps | 26 reps | +18 reps |
| Dips (@ 178 lbs)6 | 8 reps | 24 reps | +16 reps |
4 1 Rep Max is calculated using the 1RM Calculator or Bench Press Calculator.
5 & 6 Weight added to dip belt to simulate starting body weight (178 lbs).
