June Through August 2020: Workout Progress

June 2020:

Walked 3-4 times per week for about 3 miles per session around my hilly property.  

Lifted 10 lb dumbbell for arm exercises.  Did body weight exercises for my legs: squats, lunges, sumo squats.

Could only do 3 pushups in a row.

July 2020

Noticed that my diastasis recti, that was previously 2.5 fingers wide closed to about finger!  That was what "sold" me on the benefits of lifting weights.  I promptly looked for a 20 lb dumbbell.

Walked 3 times per week for about 1.5 miles per session

Still using 10 lb weights on arms and easing into using 20 lb dumbbell.   Body weight exercises for my legs and easing into using 10 or 20 lb weight depending on the leg exercises.

Added a few pushups to my routine. Could do 9 to 15 in 2 minutes time.

I could see some more muscle definition in my arms.

August 2020

On the 8th checked how heavy I can lift for 1 rep at the Jiu Jitsu gym, to figure out how heavy any new weights need to be:

Curl: 25 lb (each arm)

Row: 40 lb

Raises:  30 lb

Dumbbell deadlift: 60 lb each arm / 120 lb total

Workout Summary:

Arm exercises mostly 20 lb dumbbell

Weighted leg exercises 10-30 lb depending on the exercise

August 24th:  After 4 weeks of bulking, I did a little research and decided I needed to have a slight caloric deficit instead to reduce my body fat level to a more acceptable level. Diet commenced.  Ahh dieting ... gotta love it.  I did not gain weight during my attempted "bulking", maybe a few pounds at the most, but at least I can notice muscle growth in my biceps, calves, and in my thighs.  My husband says my legs look thicker.  I don't know ... but my legs could use a lot more muscle!  My arms look like they don't need much help.  I think I currently look like those guys that focus on arm exercises that have chicken legs.  I always had strong arms and broad shoulders, just the way I am I suppose.  I need to make sure I'm working my legs enough if I want them to "bulk" up.  Even with a slight caloric deficit (about 375 calories at the most), given enough protein consumption (about 120-150 g/day), and intensive enough weight training, I should be able to build muscle and use the fat stores for energy.

August 25th: Was able to swing on the handle bars at the park. Twice! I could not do that 8 weeks ago for even one bar at another park.

August 26th: Added 20 lb weighted vest, since the 30lb dumbbells were no longer heavy enough for squats and sumo squats.  Now that was a workout for my legs!  They were quivering after I did the one legged split squats.

That rounds out where I am today... focusing on weight lifting with "progressive overload", cardio 2 times per week, some cardio/strength training during the 1 to 2 Jiu Jitsu classes per week, slight caloric deficit, increasing protein intake.  My body fat level is probably 30-35% and I would like to be at minimum 20%.  I would like to build about 10 lb muscle with a focus on my lower body.  This could take more than a year to do, but I think it would be worth it for my health.  I wonder if all that cardio in my past coupled with consuming too few calories and not being too concerned with protein intake, prevented me from gaining muscle mass in my legs.  I do not know, but I want to "defeat" the chicken legs!

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