I can’t believe I resisted lifting for so long because I was afraid I’d get all bulky. Silly, silly me. After about six months I can say my arms are becoming quite toned, yes… But bulky, no.
Yay working out!
:)
Squats:
-Warm Up 135 x 5 reps
-230 x 5 reps
-260 x 3 reps
-290 x 1 rep
-315 x 1 rep
-335 x 1 rep
-355 x 1 rep
Calf Raises:
-225 to failure x 2 sets
Now my whole body is aching and sore.
HURTS SO GOOD.
I WILL have a stronger upper body.
I WILL bench body weight one day. I WILL do endless pullups/chinups/dips
I WILL OHP Body weight.
But right now I will go meet my macros. WAY below my carbs & fats…. mmmmm
Neck: 15 inches
Left bicep: 14 1/2 inches
Left forearm: 12 1/8 inches
Left wrist 7 inches
Left thigh: 27 inches
Left calf: 16 1/2 inches
Hips: 36 inches.
Waist (Measured at naval height) 39 inches.
Bust: 44 inches
Chest: 38 inches
Upper chest: 42 inches
Apparently I’m 31.3% body fat but I don’t know how accurate that is.
I never known how much I weight either. I don’t have a scale and have no interest in getting one. I just assume I weigh around 200lbs, since that’s where I’ve been the last 3 years.
I’ve added work outs this week. I’m still trying to figure out how they will fit in.
*May 28th - Cardio - Distance/Treadmill - 30 minutes.
May 29th - Sit ups - 5x10. Crunches 5x10. Push ups 5x10. Shoulder Press 5x5 - 85. Incline Bench Press - 5x5 - 105lbs. Bench Press - 5x5 -125lbs
May 30th - Cardio - Distance - 30 min
May 31st - Off
June 1st - Cardio - Distance/Sprints - 40 min
June 2nd - Standing Military Shoulder Press - 5x5 - 95. Incline Bench Press - 5x5 -115. Bench Press 125.
June 3rd - Off
Overall my shoulder press and my incline bench press went up 10lbs each. I could have gone up on the bench press but I’m very low energy right now.
On May 29th when I added the push ups that KILLED my bench. It took forever to be able to do them, I really struggled and I ended up having to come back later and finish it. I’m considering moving the push ups, sit ups, and crunches to my run days. My muscles just don’t have the endurance for it all on one day.
Oh running on a treadmill is such BS compared to running outside. I figured I’d give it a try and I really feel like that was an off day. Unless I’m sick I’ll stick to the out doors.
May 21st - Cardio - Sprints - 30 min
May 22nd - Incline Bench Press - 5x5 - 95lbs. Bench Press - 5x5 - 125lbs. Standing Military Shoulder Press - 5x5 - 85lbs
May 23rd - Cardio - Sprints - 30 min
May 24th - Standing Military Shoulder Press - 5x5 - 85lbs. Incline Bench Press - 5x5 - 95lbs. Bench Press - 5x5 - 125lbs.
May 25th - Off
May 26th - Bench Press - 5x5 - 125lbs and Standing Military Shoulder Press - 5x5 - 85lbs. (I don’t remember why I didn’t do inclines that day.)
May 27th - Off
Overall just another wake up week. I felt pretty good. I haven’t experienced any soreness from the weightlifting.
I get shin splints extremely easily, even with good running shoes. I am able to ignore them most of the time, but some days are worse than others. I try to go out at least 30 minutes per run.
No increases that week.
My progress so far. Hope these gym sessions have done something!
“Don’t be so anxious and don’t worry. There are going to be a lot of times where you’re going to feel helpless, powerless, and the future seems hopeless. Remember how we talked about The Process? Just focus on doing the Right Things the Correct Way.
People get too wrapped up in the goal and not the events that need to happen to reach that goal. The goal seems so big, so far away. And they get frustrated. And they quit.
You do not quit. You never have. Mom and Dad made sure you didn’t quit. This will serve you well in all areas of life.
Read more. Write more. Train more. Keep your head down and don’t worry that your bank account is empty. Don’t worry that you don’t have a car or a computer – you can write on scrap papers found in the recycling bins in college hallways. The important thing is to write and read and train.
When you write, your thoughts become alive and take form. They become real. You know why no one writes the Great American Novel? Because they’re too scared to put pen to paper.
When you read, your mind expands. Your dreams become bigger and your words become more colorful.
When you train, your body becomes taut and hard. And when you train hard, your mind must overcome the physical pain to overcome and move on.
All these things go hand in hand. Never stop creating, moving forward, and kicking ass. Discard the negative and trust your heart.
And most of all, don’t get married. At least not the first time.”
”| — | Jim Wendler |
Just completed dy 5, whooo hooo! I’ve got two more days of this challenge.
Complete the following circuit 3 times.
Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute
Running and other cardio actives burn 10-12. Here is the catch however, lifting weight gives you a metabolic spike that last for an hour afterwards. So your body is burning calories for an hour after you weight train.
Every 3 pounds of muscle on your body will burn an additional 120 calories a day.
So here’s to the wonderful world of weight lifting.
