Hello my fitness freaks!! thought id update some of you guys.
Herniated disc in may, severe pain. Slowly coming back... Turned it up in dec. doing a mini challenge. ends march 31st.
weight in dec. 26th. 226 pounds.
flat bench ( a key marker for me in terms of where i am in strength.)
that was my flat bb bench workout then.
365x 1, almost 2.
that was it monday. increased my 275 bench from 6 to 13 reps.
my weight now is 223-224. so i didnt gain any weight, despite the increase in strength....
back has improved alot to.
but let me share with you my leg progress....
back in dec.
eliptical 30 minutes, 10 front, 10 back, 10 front, level 10, 8 then 10
four sets of 40 body weight squats.
then body weight lunges 1 lap, 2 sets.
( i lap is approx. 40 lunges each leg)
then 4 sets leg extensions 10 reps, 40 pounds.
leg curls, laying 3 sets, 35 pounds 15 reps...
eliptical 30 minutes, 10 forward, 10 backwards, 10 forward, level 14, 12, 14, for 3.3 miles.
i still do 4 sets of 40 body weight squats. i then do
wed. did 185 x 5 reps x 3 sets ( got to go real easy on this cause of back. i started with 95, then have went up about 20 pounds per workout.. next week ill do 205 x 3 reps each set, then the following week do 5 reps, then next go up poundage.. got to take it easy dont want to hurt back again)
i only do 1 lap of body weight lunges now. but its much easier, and i go through it fairly well... (IMO way easier to do 10 reps with 40-50 pound db, then 40 just body weight)
im now doing 4 sets of 16 reps, 50 pounds on leg extensions, and have increased my leg curl to 2 sets of 35 20 reps, then 2 sets of 12 reps, extremely slow at 20 pounds...
progress.. thats what makes me happy... really would like to loose about 20 pounds still..
shoulder day today.!!!! comments welcome