Today I did 30 minutes on the elliptical trainer.  I kept my heart rate betwen 80% and 90% of max.  It was an intense 30 minutes for sure.

My stats:

Item	Current	Previous	Change
Weight	240*	233	+7.00
Body Fat %	19.20	19.20	No change
LBM	193.92*	188.26	+5.66
Chest	45.00	44.75	No change
Left Bi	13.50	13.25	+0.25
Right Bi	13.75	13.50	+0.25
Abdomen	42.50	42.50	No change
Left Quad	26.25	26.25	No change
Right Quad	26.50	26.50	No change
Left Calf	17.50	17.50	No change
Right Calf	17.50	17.50	No change

*Something is wrong with the scale (my belief) because there is no way in hell that I gained 7 pounds and didn't increase my fat percentage.  It just isn't possible to gain 5.66 pounds of muscle in one week.  I will just log this weight and fully expect it to change dramatically next week.  I wonder sometimes if I were to measure myself daily how drastic the fluctuations would be because I believe I retain water on certain days.

The encouraging part for me is that both my arms grew in size by 0.25" this week and my chest went up 0.25" as well.  I believe I'm really starting to see the benefits of the Optimal Anabolics program.  I'm excited about that aspect of this week's numbers!