So today marked the last day of part one of my new weightlifting routine. For the last 4 weeks I have been doing the following exercises for no more than 12 reps each set. The next 4 weeks I will try to increase my weights by lowering my repetitions to no less than 6 and no more than 8.
I developed a spreadsheet that highlights by what percent I have improved the amount of weight I have been lifting. (Yes, I’m a nerd like that and yes I make spreadsheets for everything. Did I mention I’m an analyst ?)
My biggest gains were standing calf raises. The gains I’m most proud of are assisted dips (because I can dip 80% of my body weight now), bench press (up to 95lbs), and dumbbell lunges (up to 30lbs). I used to do walking dumbbell lunges all the time but I find that it’s much harder to lunge then pull myself back into standing position than to lunge and push myself forward into another lunge.
I’m really happy with my improvements the last few weeks. Before this I don’t remember the last time I ever increased the amount of weight I was lifting. It much more motivational for me to keep a log of how many reps and how much weight I did for each set– it helps me reach my goals.