Bent-Over Barbell Row: 6 reps in 90 seconds TUL (Time Under Load) using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight, because I am supposed to get to failure. It will probably take another week or so of increasing weights until I get to failure on all the lifts.
Standing Overhead Press: 5 reps in 90 seconds TUL using 23 pounds. I did get to failure. When I do this again next week, I will add more weight.
Dead Lift: 5 reps in 90 seconds TUL using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.
Bench Press: 5 reps in 90 seconds TUL using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.
Dumbbell Squat: 5 reps in 90 seconds TUL using 24.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.
This workout was not easy! I'm so glad it's short. With each lift, I was shaking, but I did not get sick. According to my chart below, it looks like I am gaining some strength. When I get to the point where I am experiencing failure consistently, it will be more obvious.
Since starting this 19 days ago, I have:
Lost 1/4" around my neck
Lost 1/4" around my biceps
Gained 1/8" around my bust
Gained 1/4" around my midriff
Gained 5/8" around my waist
Lost 1/4" around my navel
Gained 1/4" around my hips
Lost 1/8" around my thighs
Lost 1/8: around my calves
Gained 2.6 pounds of body fat (33.9% to 35.3%)
Lost 1 pound of lean mass
Since the last time I lifted weight 11 days ago, I have:
Lost 1/8" around my neck
Lost 1/8" around my biceps
Lost 0" around my bust
Lost 1/2" around my midriff
Lost 1/4" around my waist
Lost 5/8" around my navel
Lost 0" around my hips
Lost 1/8" around my thighs
Lost 1/8: around my calves
Lost 0.2 pounds of body fat (35.4% to 35.3%)
Gained 0.2 pounds of lean mass
So I gained after the first and second sessions (food related), but now I am on the way back down again. I guess that's progress!
So I gained after the first and second sessions (food related), but now I am on the way back down again. I guess that's progress!
Related Post:
Body By Science - Doug McGuff, MD and John Little
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