Today is the day! I stress this sentiment every day. Every day is the day to make progress and record results. Every day is another day to be the best that you can be! To read one of my best posts that stresses that sentiment, click here.
Now, I’d like to share with you some results I have made in the gym! I haven’t done this in a couple of months, and I was intending to make a monthly progress report. However, the journey of a natural lifter requires perseverance and results do not always come every month. Without further ado, I give you my (semi) monthly lifting report:
This is what I could lift 3 months ago!
I can now easily rep out 225(102 kg) on squats! I am really proud of that and I can quickly becoming strong enough to do 275 as a one rep max. I am hoping to achieve that weight soon so I can set my next SMART GOAL for 315.
I don’t quite know the weight conversion but I can now max out all of the leg machines and I am using the leg press where I typically throw on a lot of plates. Today I put 360 lbs(163 kg) on the leg press and went for reps. I had a good time working my legs this Sunday afternoon and I am happy to share those results!
Back and Biceps:
As I’ve said some new personal records on leg day, I also set some new records on back and bicep day.
Yesterday was my back and bicep day, and I managed to lift heavier on my deadlift than ever before! I did 315 lbs(142 kg) for EIGHT reps. I didn’t attempt to go higher because usually I can only do three reps at that weight. I was tremendously proud and surprised that I could do so much more! (ALSO, A LITTLE DISCLAIMER: I count deadlifts as a main workout on back day because they work every muscle on your posterior chain. You could count them as a leg workout or a back workout, or even a shoulder workout because they work almost every muscle in your body)
I immediately went on to do bent over rows and knocked out 185 lbs fairly easily. I did some shoulder presses with 55 lb dumb bells and managed to get about six good reps.
Keep in mine that the bicep work I am about to talk about is all dumbbell work and not with a barbell as in the picture above. My barbell curls are about 80 lbs now. When I went on to my biceps, I managed to get about eight strict curls on each arm with 40 lbs. When I did restricted curls, I only aimed for 30 lbs and did them nice and slow to get really feel that burn! 🙂
Chest and Triceps:
Here is where we hit all my plateaus! I am only getting slightly stronger in this group, but some of my reps are feeling less forced so I am assuming that I am near the end of this long plateau. I am only at 185 lbs (83 kg) on bench press and struggling to get four reps, and that’s where I’ve been for months now.
I am under the impression that it’s an easy fix, though! I feel like I have neglected some tricep work and that is why my bench press and (other) tricep related exercises are lacking. I have been hitting them hard and, as I said, the reps feel less forced. I am almost to the point of maxing out my local gym’s chest fly machine and I feel that, when my triceps catch up, I’ll be able to do a lot more weight in all my other chest-tricep exercises.
I’ve been training hard, and sometimes I don’t see huge results while other times I see remarkable results! As I’ve said in the past, consistency is key. Just remember, if you work out hard for a long time you may not see the results you want…
..but if you don’t work out at all, you will see NO results! Keep moving forward and have some MAXED OUT MUSCLES!