Starting Feb 27th. at 170lbs

Waist 35"
Chest 42"
Arms 13"

Most recent workout (2 weeks ago):

Squats: 8 reps - 135 lbs
(Staying cautious on squats because of knee surgery a while back)
Deadlift: 6 reps - 185 lbs
Dumbell Bench: 8 reps - 65 lbs
Conc. Curls: 8 reps - 40 lbs
Weighted Dips: 7 reps - 25 lbs

Starting Feb 27th. at 170lbs Waist 35" Chest 42" Arms 13" Most recent workout (2 weeks ago): Squats: 8 reps - 135 lbs (Staying cautious on squats because of knee surgery a while back) Deadlift: 6 reps - 185 lbs Dumbell Bench: 8 reps - 65 lbs Conc. Curls: 8 reps - 40 lbs Weighted Dips: 7 reps - 25 lbs
 
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A couple of years ago I was 150lbs and could barely bench a couple of 50lb dumbbells. I made some progress on my own, but really started seeing results when I switched to THT.

I'm sure we'll see even more results in the next 4 weeks.

I'm especially excited to see bigger weight plates hanging when I do dips! Feeling pretty good for a 47 year old.

A couple of years ago I was 150lbs and could barely bench a couple of 50lb dumbbells. I made some progress on my own, but really started seeing results when I switched to THT. I'm sure we'll see even more results in the next 4 weeks. I'm especially excited to see bigger weight plates hanging when I do dips! Feeling pretty good for a 47 year old.
 
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New personal bests:

Wednesday: Deadlift 6 reps at 205#
Friday: Bench press 6 reps with 70# dumbbells

I have a co-worker who has started working out with me, he prefers barbell press and I prefer dumbbells, so we are alternating each week. My first barbell bench press I did 6 reps at 135#. (I know, I'm supposed to be starting in the 10-12 rep phase, but couldn't wait to try heavier weights - and the fact that I maxed at 6 on all is coincidence!)

New personal bests: Wednesday: Deadlift 6 reps at 205# Friday: Bench press 6 reps with 70# dumbbells I have a co-worker who has started working out with me, he prefers barbell press and I prefer dumbbells, so we are alternating each week. My first barbell bench press I did 6 reps at 135#. (I know, I'm supposed to be starting in the 10-12 rep phase, but couldn't wait to try heavier weights - and the fact that I maxed at 6 on all is coincidence!)
 
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Well, that was 4 weeks already. Noticeable difference in some lifts for sure.

Weighed in at 172 lbs (+2lb)

Flat benched 70lb dumbbells for 8 good reps
Also did decline barbell bench 135lbs for 8 reps

Wednesday deadlift 1 rep max - 225lbs
Did 6 reps at 205

Squat 8 reps at 155lbs

Concentration curls got 7 reps at 45 lbs

Dips I only increased 1 rep - total of 8 reps with a 25lb plate

Thank you for a great workout plan Mark!

I know you don't like cardio, but I don't eat as clean as I should, so I feel like I need to burn off just a little more fat to get the abs for summer. Not sure if I should add a cardio day or just decrease calorie intake a little, or both.

Well, that was 4 weeks already. Noticeable difference in some lifts for sure. Weighed in at 172 lbs (+2lb) Flat benched 70lb dumbbells for 8 good reps Also did decline barbell bench 135lbs for 8 reps Wednesday deadlift 1 rep max - 225lbs Did 6 reps at 205 Squat 8 reps at 155lbs Concentration curls got 7 reps at 45 lbs Dips I only increased 1 rep - total of 8 reps with a 25lb plate Thank you for a great workout plan Mark! I know you don't like cardio, but I don't eat as clean as I should, so I feel like I need to burn off just a little more fat to get the abs for summer. Not sure if I should add a cardio day or just decrease calorie intake a little, or both.
 
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