One Year (Weight Lifting Stats: Then and Now)
A long time ago, I thought I was one strong woman curling 5 lb. DB’s. 3 lb. DB’s were the suggested weight to get toned arms in the fitness articles I read in Shape magazine. But I wasn’t about to be held back, so 5 lbs it was.
Then I saw Katie Couric on the Today show back in the early-mid 90’s as she showed off her biceps and talked about how she was working with a personal trainer. She said she was curling 10 lb. DB’s. I remember everyone gasped at what a heavy weight she was lifting.
I thought Katie was badass. I decided I would work my way up to curling 10 lbs. too.
Well, holy sh*t what an attitude adjustment I’ve had in the past year when it comes to the possibilities of the weight I can lift.
I’ve known Janthony for well over a year, but started working with him about a year ago this month.
Since then, my body has changed more than it ever has in my life.
Taking progress pictures has shown me not only the changes that have occured over the past year, but it’s given me a snapshot of what I’d like to ultimately maintain in bodyfat. I’ve been high in bodyfat….then made my way down to 13% (possibly less)….now I’ve currently risen again.
So, looking back at my pictures, I feel like I looked my best in the June 3 progress pics when it comes to bodyfat and would like to get back down to that again and do my best to stay there.
As for muscle build, I’m going with the flow on that one. I know I don’t want to regress (I know I won’t), but who knows how much more my body can grow.
I do know however, that my strength can grow and will continue to grow. Who knows where I can take it. I’m excited about the possibilities over the coming year.
Here is the weight lifting progress I’ve made in the past year. It’s a rough selection of main exercises for some body parts:
Squats
Then: work sets (where the 6th rep is to failure)-90#
Now: work sets-210#
PR: 240-1 rep
Hack Squats
Then: Sled-no weight
Now: work set-180#
Standing Leg Curls
Then: 10 sets-20#
Now: 10 sets-40#
Stiff Leg Deadlift
Then: 60#
Now: 110#-an easy weight now (use highest weight barbell…need to move up to olympic bar in order to lift higher weight)
Leg Press
Then: Work set-200# (on Nautilus)
Now: Work set-270# (sled)
25 rep set-180# (sled)
PR: 360-1 rep
Bench Press
Then: Work set-70#
Now: Work set-120#
DB Flyes
Then: 12 reps-25#
Now: Work set-40#
Side Delt DB Raises
Then: 10 reps-5#
Now: 10 reps-15#
Front Delt DB Raises
Then: 10 reps-5#
Now: 10 reps-15#
Lat Pulldowns to Front
Then: 10 reps-70#
Now: Work set-100#
25 reps-60#
Bicep DB Curls
Then: Work set (5 rep failure…couldn’t make it to 6)-20#
Now: 8 reps-30#
Pullups
Then: With 40 lb. assist on machine-2 pullups
Now: 12 reps fresh-unassisted
PR: 15 reps fresh-unassisted
November 1, 2009 at 7:24 am
Damn, can’t wait to see the numbers next year at this time
November 1, 2009 at 7:34 am
We’ll see how far we can take this ol’ body
November 1, 2009 at 7:42 am
You are one strong mama!
November 1, 2009 at 7:46 am
that my friend, is a very OPEN ended statement :p
November 1, 2009 at 7:50 am
Thanks Monkey!
Hmmm….now that you pointed that out, I guess I did manage to make that open ended, haha.
November 1, 2009 at 9:46 am
Awesome when you can put it down on ‘paper’ like this and see how your lifts have improved. Looking at your progress pictures makes it easy to see how you’ve trimmed and built your body. The numbers are just the icing on the cake.
Here’s to another great year for you and your sensei.
Solid, solid work Shannon.
November 1, 2009 at 10:57 am
This is going to be a huge year for you.
Now that you have all your movements down, you can focus on improving the mind/muscle connection, tweaking your form and the cadence that you do the movements with and generally tightening up little things, even your rest periods between sets (more or less).
This should be a very rewarding period and you will see a major improvement in the quality of your muscle for sure. You also have a handle on your diet, so, as I said, I think you will surprise yourself by how much improvement you make over the course of this year.
Tear it up.
November 1, 2009 at 11:03 am
Thanks Crab
Herm, I’m a little disoriented after reading your comment. It was so….normal and nice.
November 1, 2009 at 5:30 pm
Congrats on the hard work! It has definitely paid off!
November 2, 2009 at 7:44 am
You’ve really inspired many, to include me of course. The change you’ve made are incredible. I brag about you all the time to people who ask me about bodybuilding and their excuses of why they can’t do it. Keep rockin the weights Shan, and those homemade wheat flour tortillas!
November 2, 2009 at 8:17 am
Great progress. I bet this year is amazing.
November 2, 2009 at 8:21 am
That’s awesome stuff, Shannon! What’s the PR? Personal Record? Or is that your goal #?
November 2, 2009 at 10:06 am
Holy crap! you are one strong woman! congratulations on the progress this year! Here’s to another year of heavy weights!!
November 2, 2009 at 10:15 am
Those are some impressive strength gains, and some you should be very proud of. You have worked very hard the past year and all of your improvments show it. Keep pushing it hard young lady.
November 2, 2009 at 12:23 pm
Very, very awesome Shannon! And DAMN… you are one strong lady! I’m hugely impressed with the bench press and dumbbell flyes! I’m nowhere near that strong yet!
Keep up the awesome work!
November 2, 2009 at 12:28 pm
Looks like we both are gonna have an awesome 2010
November 2, 2009 at 8:29 pm
Awesome is all I can say.
November 5, 2009 at 4:30 pm
Pretty sure you’re the badass! More proud of you than you could ever know. Great work sis!