Blog Entry
Today workout wasn’t exactly the best, but I did make great progress by increasing the weight when doing lunges. When I was first introduce to this exercise, I was only able to do a few reps with the bar itself. But every days, I continue to kept doing it, and today, I finally able to put on 5lbs and 10lbs from both side of the bar. It’s a small progress, but my form is a bit more stable now.
I want to make the same great progress when doing Seated Dumbbell Lateral Raise. I tried using 8lbs, but I couldn’t get the dumbell all the way up, I switched to 5lbs blah…I don’t think my form is incorrect, but it shouldn’t be difficult to do with only 8lbs weight right? I can do standing dumbbell Lateral Raise with a bit heavier weight, but the seated one give me trouble.
After all the free weight training, I did about 2.5 miles on the treadmill. I warm up about 1 miles in about 10 minutes, I guess, I did about 3.5 miles total.
I’ve been given permission to work early, and now my day started at 3:00am, and work till noon. My workout is shifted from 5am to 1pm, I’ll be okay, just have to adapt first…it’s always hard as first, but it will get easier.
June 19, 2008 at 2:49 pm
I hate to give such a standard answer but here you go: It depends on the person. I would suggest making constant changes to your program. Don’t worry about how much weight and how many reps just worry if you are progressing or not. I would try doing 1 workout with a lot of reps (10-12). Next workout change to higher weight and low reps (3-5 with a spotter). Next workout do inclines first than flat bench than declines and keep rotating them. This might be a LITTLE extreme, but it can help get you out of a rut. MOST importantly, get your protein. Without it, you will never gain decent muscle.
June 19, 2008 at 2:53 pm
So far, you have made an impressive transformation. One more idea… you may be getting too much cardio for your body to start gaining. Like I said… MAY. It may be okay also. You just may need to get more protein in your diet. Basically, it will come down to what works for you. I do not know the specifics, but I hop you are downing a protein shake (or another source of protein) either before or right after your workout and another one right before bedtime (casein).