Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.
Bent-Over Barbell Row: 5.25 reps in 1:51 minutes TUL (Time Under Load) using 38 pounds. I made it to failure. When I do this again next week, I will add more weight.
Standing Overhead Press: 3.25 reps in 1:16 minutes TUL using 28 pounds. I made it to failure. When I do this again next week, I will add more weight.
Dead Lift: 7.25 reps in 3:00 minutes TUL using 38 pounds. I made it to failure. When I do this again next week, I will add more weight.
Bench Press: 3 reps in 1:12 minutes TUL using 38 pounds. I made it to failure. When I do this again next week, I will add more weight.
Dumbbell Squat: 5.25 reps in 1:47 minutes TUL using 32 pounds. I made it to failure. When I do this again next week, I will add more weight.
Since starting this 50 days ago, I have:
Lost 1/8" around my neck
Gained 1/2" around my biceps
Gained 3/8" around my bust
Gained 3/4" around my midriff
Gained 7/8" around my waist
Gained 5/8" around my navel
Gained 5/8" around my hips
Gained 1/2" around my thighs
Gained 1/2" around my calves
Gained 3.6 pounds of body fat (33.9% to 35.9%)
Lost 1.6 pounds of lean mass (which includes water weight)
Gained 2 pounds on the scale
Gained 2 pounds on the scale
Since the last time I lifted weights 16 days ago, I have:
Lost 0" around my neck
Gained 5/8" around my biceps
Lost 0" around my bust
Gained 1/4" around my midriff
Lost 1/8" around my waist
Gained 1/4" around my navel
Lost 0" around my hips
Gained 1/4" around my thighs
Gained 1/2" around my calves
Lost 0.1 pounds of body fat (36% to 35.9%)
Gained 0.3 pounds of lean mass (which includes water weight)
Gained 0.2 pounds on the scale
Its not much, but it is progress!
Gained 0.2 pounds on the scale
Its not much, but it is progress!
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Body By Science - Doug McGuff, MD and John Little
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