Strength Training – Week 1 update

This is what week 1 of my Strength Training program looked like. Two workouts this week. Ideally should have done three.

Workout A
BB Squats – 10lbs – 5/5/5
Bench Press – 10lbs – 5/5/5
Power Clean – 10lbs – 5/5/5
Push Ups – 3/2/1
Rev Crunches – 12/12/12

Workout B
BB Squats – 15lbs –5/5/5
Ov.head Clean – 15lbs –5/5/5
Deadlifts – 45lbs –1×5
Pushups – 5/0/0
Prone Bridges –2x 30secs

My starting measurements are as below

Shoulders : 44 inches
Chest : 37.5
Left Bicep : 13
Right Bicep : 13.25
Abdomen : 37.5
Waist : 35
Left Forearm : 10.75
Right Forearm : 11
Left Thigh : 19.75
Right Thigh : 20
Left Calf : 14
Right Calf : 14
Body Fat Percentage
: 16%

I think what’s the most interesting part about this program is that its starts of relatively easy thus smoothing the individual slowly and steadily into the program. The initial workouts start of with an empty bar in fact. I started off at 10 pounds because I have been working out in the past and I thought I could make do with some headway. The timings of these initial workouts are also pretty small 15-20 minutes. Slowly but surely, as one starts making progress, the workouts will start getting longer and tougher but what this ensures is that your body is also gearing up on regular basis to handle more weight. The key foundation of this program is the principle of progressive overload. This keeps you from following the same workouts and hitting a plateau very soon. Now I am not saying that you are not going to hit some plateaus here. Eventually there may be some stalling along the way, but there is specific guidance on how to handle these situations as well.

Keep following my progress and I will keep you updated.

And for all you lazy chums like me, who think they have no time to work out, just take a look at this picture.

President Obama_Six_Pack_Abs

President Obama

If you can be the president of the US of A and have this kinda body, you and I got no excuses. This is a great motivating factor for me. I am sure it will be one for you guys as well!


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