#getfitorgetout

I made it to the gym on day 1 which is always a good start. I weighed my self this morning coming in at 11:12. Other measurements were as follows

Waist: 35″

Belly: 38″

Chest: 41″

Arms: 12″

Legs 23″

BMI: 26.6

Body fat: 25%

After some research i decided to follow a new plan it uses all the same compound lifts as stronglifts 5x5 but is structured differently as per below:

You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises

You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10%

More info can be found here: http://forum.bodybuilding.com/showthread.php?t=169172473

I have chose my starting weights for cycle one and it felt pretty good. i did have 30kg for overhead press but could only manage 5 reps for the second set so i have lowered this for the following weeks.