SD Fatness in LA Fitness

SQUATS. DEADLIFTS. PULL-UPS. DIPS. These are my core exercises. I love them more than any other lifts respective of push/pull/leg categories. I’m bad at all four of them, but I still love them. It’s complicated.

I recently rejoined LA Fitness for the 4th time in my life. I’ve been telling myself I need to work out: my body’s too round, my stomach folds over my pants too low, and I’m always out of energy. Blah blah blah complaints complaints complaints. So, let’s do something about it.

Here’s the goal: look good, feel good, be good. Yeah, that’s a crappy goal. Okay, here are my modest goals:

1 MONTH GOALS

YOU’VE BEEN HERE BEFORE. DON’T INJURE YOURSELF. DON’T GET SICK. GO 5 DAYS A WEEK. STRETCH, BITCH. CARDIO, BITCH.

Squat
Weight: 135 lbs // Reps: 5 // Sets: 3

Deadlift
Weight: 225 lbs // Reps: 5 // Sets: 1

Chinups
Weight: 25 lbs // Reps: 5 // Sets: 1

Dips
Weight: 25 lbs // Reps: 5 // Sets: 1

Mile Time
8 minutes


3 MONTHS GOALS

STILL GOING?! WOW! THIS IS THE LONGEST AMOUNT OF TIME YOU’VE EVER GONE TO A GYM CONSISTENTLY! GREAT JOB! NOT! THIS IS PATHETIC!

Squat
Weight: 180 lbs // Reps: 5 // Sets: 3

Deadlift
Weight: 265 lbs // Reps: 5 // Sets: 1

Chinups
Weight: 45 lbs // Reps: 5 // Sets: 1

Dips
Weight: 45 lbs // Reps: 5 // Sets: 1

Mile Time
7 minutes


2017 END OF THE YEAR GOALS

OKAY ARE YOU SERIOUS RIGHT NOW? ARE YOU SERIOUS? YOU’RE ACTUALLY DOING SOMETHING FOR 9 MONTHS? OKAY MAYBE. WE’LL SEE WHEN WE GET THERE. STRETCH, BITCH! HOW BIG IS EMERSON?

Squat
Weight: 225 lbs // Reps: 5 // Sets: 3

Deadlift
Weight: 315 lbs // Reps: 5 // Sets: 1

Chinups
Weight: 90 lbs // Reps: 5 // Sets: 2

Dips
Weight: 90 lbs // Reps: 5 // Sets: 2

Mile Time
6 minutes


Consistency is key. I’m not worried about the numbers. These numbers are feasible. The main concern I have is missing days and skipping workouts which will hinder progress. That’s when the numbers turn into impossibilities. Luckily, I’m going to be working out during my lunch break at work, so I can’t say, “I’m tired and couldn’t wake up” or “I’m tired and couldn’t stay awake.”

I made a spreadsheet to monitor my numbers, and I’ll blog to keep me accountable. The blog posts will keep track of accomplishments, setbacks (heaven forbid), and general progress updates.

Here’s the breakdown of my workout regimen:

Upper Body/Lower Body Split
Monday & Thursday: Upper Body
Tuesday & Friday: Lower Body
Wednesday: Cardio and Stretch

Upper Body
Push: Dips (main) & DB Chest Press (supplemental)
Pull: Chin-ups (main) & Seated (supplemental)
Shoulders: DB Shoulder Press (main) & Lateral Raises (supplemental)

Note: Although shoulders are technically a push, they’re also technically a pain in the ass and a really big weak point. If any imbalances start showing, switch it up and limit shoulder exercises and incorporate another pull (row).

Lower Body
Monday: Squats (main) & Romanian Deadlifts (supplemental)
Friday: Deadlifts (main) & Front Squats (supplemental)

Main workouts: push these numbers hard. Keep the reps between 5–8 and increase weight every week.

Supplemental: don’t over do it. Keep reps between 8–12 and do whatever you want as long as you don’t hurt yourself.

Cardio
Run on a treadmill. Either increase distance or decrease time every week. End each month with a mile time trial.


If anyone is looking for a good resource on starting a weight training program, check out https://www.reddit.com/r/Fitness/ and especially https://www.reddit.com/r/Fitness/wiki/getting_started.

Fittit does a great job breaking down common myths about working out and weight loss. Basically, eat less if you want to lose weight & workout if you want to look good. They also do a great job about pushing leg workouts, specifically squats and deadlifts. I’m not a huge leg fanatic anymore so I’m deviating from the normal Starting Strength/Starting Lifts programs. Both of those and a lot of the variations have beginners going into the gym three times a week, but I’m gunning for 5 days a week.

Progress reports updated weekly on weekends to provide full account of the workouts for the week with numbers and, if I can figure it out, graphs and pictures.

This week’s workouts so far were alright. The first week is always the awkward one back trying to figure out how much I can actually lift. I hit a decent baseline to keep going. Tomorrow is going to be deadlift day and I might keep it around 135 lbs. Maybe. Sometimes I get really excited to deadlift.

(If any of the Min siblings are reading, your mom just walked into a Starbucks with a friend @ 9:08pm)