Progress
'Tis the season for resolutions, which is why I'm not making any this year. I've skipped them the past couple of years and life went on just fine. That being said, I've made the decision to attempt to record my progress with my exercise program. It's a program I've been doing for the past couple of months, with moderate success. Hopefully, publishing my workouts will lead to greater success and accountability. This week is an off week (because you need those periodically with weight lifting). My record will kick off next week. This is intended to be a brutally honest record of how I'm doing, so it will include my weight and measurements (because weight lifting can be deceptive in the weight loss department). If any of you have eating disorders that I don't know about and might find any of this at all triggery, then please don't read. The last thing in the world I want is to cause anyone I care about to suffer. Without further ado:
CURRENT WEIGHT: 180lbs.
MEASUREMENTS:
Waist: 34"
Gut*: 40"
Hips: 42"
Underbust: 35"
One Thigh: 26"
One Arm (biceps): 35"
WORKOUTS:
HEAVY:
3 sets each of:
-Bench Press 8 x 70lbs (not including olympic bar) or Dumbbell Flies 8 x 15lbs
-Single Arm Row 8 x 35lbs or Lat Pulldown 8 x 70 lbs
-Dumbell Shrugs 8 x 35lbs
-Seated Shoulder Presses 8 x 20lbs
-Preacher curls 8 x 20lbs (not including olympic curl bar)
-Triceps extensions 8 x 20lbs (not including olympic triceps bar)
-Calf Raises 8 x 55lbs
-Squats 8 x 55lbs** or Modified Lunge 8 x 20lbs
-Abductor/Hip Flexor 8 x 30lbs
-Plank 45 seconds
-Side plank 45 seconds
MEDIUM:
3 sets each of:
-Bench Press 12 x 60lbs (not including olympic bar) or Dumbbell Flies 12 x 12.5lbs
-Single Arm Row 12 x 30lbs or Lat Pulldown 12 x 60 lbs
-Dumbell Shrugs 12 x 30lbs
-Seated Shoulder Presses 12 x 17.5lbs
-Preacher curls 12 x 15lbs (not including olympic curl bar)
-Triceps extensions 12 x 15lbs (not including olympic triceps bar)
-Calf Raises 12 x 45lbs
-Squats 12 x 50lbs** or Modified Lunge 12 x 15lbs
-Abductor/Hip Flexor 12 x 25lbs
-Plank 45 seconds
-Side plank 45 seconds
LIGHT:
3 sets each of:
-Bench Press 15 x 50lbs (not including olympic bar) or Dumbbell Flies 15 x 12.5lbs
-Single Arm Row 15 x 25lbs or Lat Pulldown 15 x 50 lbs
-Dumbell Shrugs 15 x 25lbs
-Seated Shoulder Presses 15 x 15lbs
-Preacher curls 15 x 10lbs (not including olympic curl bar)
-Triceps extensions 15 x 10lbs (not including olympic triceps bar)
-Calf Raises 15 x 35lbs
-Squats 15 x 45lbs** or Modified Lunge 15 x 10lbs
-Abductor/Hip Flexor 15 x 20lbs
-Plank 30 seconds
-Side plank 30 seconds
* Unofficial measurement, but because I'm pear shaped, the thickest part of my middle
** I have to be VERY careful with my legs because of my knees.
CURRENT WEIGHT: 180lbs.
MEASUREMENTS:
Waist: 34"
Gut*: 40"
Hips: 42"
Underbust: 35"
One Thigh: 26"
One Arm (biceps): 35"
WORKOUTS:
HEAVY:
3 sets each of:
-Bench Press 8 x 70lbs (not including olympic bar) or Dumbbell Flies 8 x 15lbs
-Single Arm Row 8 x 35lbs or Lat Pulldown 8 x 70 lbs
-Dumbell Shrugs 8 x 35lbs
-Seated Shoulder Presses 8 x 20lbs
-Preacher curls 8 x 20lbs (not including olympic curl bar)
-Triceps extensions 8 x 20lbs (not including olympic triceps bar)
-Calf Raises 8 x 55lbs
-Squats 8 x 55lbs** or Modified Lunge 8 x 20lbs
-Abductor/Hip Flexor 8 x 30lbs
-Plank 45 seconds
-Side plank 45 seconds
MEDIUM:
3 sets each of:
-Bench Press 12 x 60lbs (not including olympic bar) or Dumbbell Flies 12 x 12.5lbs
-Single Arm Row 12 x 30lbs or Lat Pulldown 12 x 60 lbs
-Dumbell Shrugs 12 x 30lbs
-Seated Shoulder Presses 12 x 17.5lbs
-Preacher curls 12 x 15lbs (not including olympic curl bar)
-Triceps extensions 12 x 15lbs (not including olympic triceps bar)
-Calf Raises 12 x 45lbs
-Squats 12 x 50lbs** or Modified Lunge 12 x 15lbs
-Abductor/Hip Flexor 12 x 25lbs
-Plank 45 seconds
-Side plank 45 seconds
LIGHT:
3 sets each of:
-Bench Press 15 x 50lbs (not including olympic bar) or Dumbbell Flies 15 x 12.5lbs
-Single Arm Row 15 x 25lbs or Lat Pulldown 15 x 50 lbs
-Dumbell Shrugs 15 x 25lbs
-Seated Shoulder Presses 15 x 15lbs
-Preacher curls 15 x 10lbs (not including olympic curl bar)
-Triceps extensions 15 x 10lbs (not including olympic triceps bar)
-Calf Raises 15 x 35lbs
-Squats 15 x 45lbs** or Modified Lunge 15 x 10lbs
-Abductor/Hip Flexor 15 x 20lbs
-Plank 30 seconds
-Side plank 30 seconds
* Unofficial measurement, but because I'm pear shaped, the thickest part of my middle
** I have to be VERY careful with my legs because of my knees.