Warm Up
45 x 5
45 x 5
75 x 3
75 x 2
Work Sets
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Bench Press:
Warm Up
45 x 5
45 x 5
100 x 3
100 x 2
Work Sets
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
Barbell Row:
Warm Up
95 x 5
95 x 5
120 x 3
120 x 2
Work Sets
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
47 mins
For 2012 I have been taking a monthly progress picture around the 8th day of the month but this month I was super busy (and could not find my blue shorts.) This morning I had Ellen snap some quick pictures on my phone. The quality is low but comparing them to my October progress really shows how much I gained. The October pics were taken the week before I started GOMAD. I am about 14 pounds heavier 6-7 weeks later. Hopefully I packed on some permanent muscle. I plan to start running again to shed the 6+ pounds of fat I put on. I have 14 pounds of fat to shed to my longtime goal of 10% body fat and the Cowtown 10k is 13 weeks away. I have a goal and a deadline and it is time to take action.
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