Progress with my workout

On July 21st I started a new workout plan timing my exercises and only working out once a week. I go to the gym on Sunday and do the "Big 5" exercises which consist of; Compound Row, Bench Press, Pull down, Overhead Press, Leg Press.

Halfway through the plan I started adding a 2nd day on Wednesday which I worked on; Curls, Abs and Adduction. All my exercises are done on Nautilus machines except for Leg Press and Adduction.

My cardio exercise comes from jumping rope once a week at home for about 20 min.

So here are some of the changes I experienced in roughly one month...

I went from 184 to 180 lbs.

7/28/09
Compound Row 125 lbs
Bench Press 95 lbs
Pull down 95 lbs
Overhead Press 50 lbs
Leg Press 230 lbs

8/30/09
Compound Row 140 lbs 2:02, 12% Gain
Bench Press 120 lbs 1:48, 26% Gain
Pull down 125 lbs 1:52, 31% Gain
Overhead Press 70 lbs 1:34, 40% Gain
Leg Press 290 lbs 1:58, 26% Gain

Average Gain 27%

I think some of these gains came from the trial and error of finding my proper weight for each exercise. I'm really curious to see where the next month goes. The largest reward came when I realized that this is a totally sustainable plan. It's a very easy schedule to maintain and towards the middle of the week I look forward to working out. When I know I only have one day to make my exercise count, It gives me additional motivation to try harder.



As far as the work out on Wednesday, There will be some changes in which exercises I do.