At first the workouts just really slammed me. I was extremely sore and exhausted for several days after each workout. Over the course of 9 weeks I’ve built up a lot of stamina. In fact, I actually feel good after the workouts now. Contrary to what most people hope for with a workout program, I have actually gained about 5-7lbs, but most of that weight has been muscle. I’ve been careful to make sure and eat enough food to actually grow those muscles.
One of my goals was to be able to do a chin-up by the end of the 12 weeks. Last week was the first time I was able to do so and managed to do 6 in one set. On Monday I managed to dead-lift 195lbs for 6 reps.
I try to vary my workouts to keep my body from getting in a rut. My workouts look something like (following the standard set and rep scheme of Body for Life):