Staying on Track to Get Into Shape
Yesterday was for deadlifting, shoulder presses and curls.
While I use this site as a journal for my own progress, it can be useful for you as a template as well, especially if you do not have alot of prior experience with weight training and weight loss.
The most important accomplishment for me yesterday was increasing my deadlift from 135lbs to 140lbs.
This is a perfect illustration of gradual improvement which I speak about in regards to weight training and weight loss.
We did not get weak suddenly and we did not get fat suddenly.
It is a gradual process.
In order to reverse the effects of years of neglect, we have to take the same approach.
Make incremental improvements and gradually get stronger and in better shape.
We do this by focusing on creating better habits that work for us and not against us.
For new readers, let me emphasize that I am doing the deadlifts with 12 repetitions only.
So far my experience has been very positive.
I started with just the 45lb bar and have been adding weight gradually.
Of course, at the beginning, I was able to go up to 95lbs fairly quickly.
But since then, I have been increasing the weight at a slower pace.
Last week for example, I did deadlifts monday, wednesday and friday.
One set of 12 repetitions using 125lb.
It has taken me about 6 weeks to go from 95lbs up to 130lbs and that is just fine.
I am not in a rush.
My suggestion is that you try out this gradual approach as well and do not rush building your strength.