I don’t think I mentioned this 6 weeks ago when I started, but I’ll say something now. I started going to the gym (again). I didn’t say anything because part of me worried it would be like all those other gym attempts which fail after a couple of weeks. So what was different about this time? I love bullet points so here are some:
- I have a goal (beating Martin at a Power-lifting competition before Christmas, 6 months after starting. For those uninitiated that’s the heaviest you can do one repetition of in three categories; squat, dead-lift and bench-press, added up and scored against your ‘potential’ baseline against your age, sex and weight.)
- I have a buddy(!), Orsi, who I can’t let down, as going at it alone is boooring and where I’ve failed in the past
- I have a plan. Made by a professional fitness person :) It’s simpler and less complex than any plan I’ve had before. But it also covers more, and makes me work harder than any other plan I’ve had.
So, this I guess is my 6 week progress report. The main exercises I’ve been doing are the following, switching between “Day 1″ and “Day 2″ every other time I’ve been.
Day 1 Plan
Weighted Squats: 5 sets of 6 reps
Seated Rows: 5 sets of 12 reps
Overhead Shoulder Press: 3 sets of 10 reps
Dead lifts (light): 3 stes of 10 reps
Day 2 Plan
Dead lifts (heavy): 3 sets of 5 reps
Press-ups: 4 sets of 8 reps
Step-ups: 4 sets of 10 reps (2 sets per leg)
Abs: 3 x planks
So how have things gone? Well… Pretty damn good! I’ve pleased and surprised to say that I haven’t missed a single session in 6 weeks. And have I improved? I think so! I feel stronger and I feel really motivated after all the metrics were taken again at 6 weeks. Progress so far includes:
Squats started at 20 kg, now at 35 kg. Had an issue for a couple of weeks with my knee and kept weight increases low afterward as I’ve been focusing on technique.
Rows started at 17 kg, now at 23.75 kg. Really trying to focus on correct technique here as well. Moving from the machine to the free weights with this.
Shoulder Press started at 10 kg now at 14 kg. Yes I know my upper body is ridiculously weak.
Light Deadlifts started at 30 kg now at 45 kg.
Press-ups started at hip height now down to mid thigh! Slowly moving towards the floor
Abs started with 30 second planks and worked our way up to 1 minute, and now we’re on to one legged planks which are a killer!
I know that my upper body is still significantly weaker than my lower body, and although I’m eager to add more stuff onto the routine, I’m convinced that I need to work my way down to full on floor push-ups in good form before there’s any point in over complicating stuff. The fact that it’s easy to track how much stronger I’m getting is very encouraging. I’ve been trying to keep my food intake high enough to build muscle, and have even started taking Whey Powder (something I mocked other people for in the past), as I wasn’t getting enough protein.
My body is definitely changing as well. I weigh pretty much the same now that I did 6 weeks ago, but I’m significantly denser, having lost 3.5 cm around my waist and between 1 and 2 cm around thighs, arms, belly, hips and everywhere else. Bye bye fat, hello muscle!
I’m really keen to see what happens in the next 6 weeks!