In this behavior change project, I really wanted to improve my physical well being in 2 ways. I have always been very active. I have played soccer, and run track/cross country for most of my life. But I have never felt physically strong. I am lean and I do not feel like I have a lot of raw strength like some of my other teammates do. I want to be able to improve this lack of muscular strength through overload style training. This would mean starting small in weights and then slowly increasing in weight until I finally reach my goal. The recommended solution to this issue is to workout in the beginning three times a week using different muscle groups and smaller weights to increase muscle mass. Specifically with bicep curls 3 sets of 10 at
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They included improving my weight carrying capabilities by at least 50% in every area, so legs, arms, ect. I also wanted to cut meat and other animal products out of my diet completely. I want my friend go to the gym with me so she can hold me accountable for my muscular strength goal. For my vegan aspirations, because I eat most of my meals in the hickey I want to have my friends hold me accountable for my eating habits. Below is my planned workout regiment. I am sure that it will have to change as time goes on, but I want to give myself some kind of basis to work on. The individual workouts will not change but the weights will.
For the first week everything went very well, I went to the gym 3 times, but I ran every day other than today. I have been working especially on my core strength doing 25 russian twists, 25 leg lifts, 25 bicycles, and 25 crunches to start off my workout then I’ve basically been doing an alternation between arms and legs. So on arm day I will do 3x10 bicep curls at 10lbs, 3x8 rear deltoid raises at 5lbs, 3x10 pushups, 3x8 (each leg) lunges. On the leg days I will do 3x12 glute bridges, 4x6 back squats with 65lbs., 4x6 leg presses at 45lbs, 3x10 box step ups with 10 lbs dumbells, and finally 3x8 …show more content…
But I had to go down in repetitions. So on arm day I am now doing 3x6 bicep curls at 20lbs, 3x5 rear deltoid raises at 10lbs, 3x10 pushups, 3x6 (each leg) lunges at 15 lbs. On leg days I am now doing 3x12 glute bridges, 4x5 back squats with 95lbs., 4x5 leg presses at 65lbs, 3x8 box step ups with 20 lbs dumbbells, and finally 3x8 burpees. I eat vegan for every meal this week, which was very hard because surprisingly the hickey had some amazing looking meatballs on Monday!
End of week 11: April 1, 2018 This week I still felt challenged by the amount of weight that I had been using last week. So I did not add anything. I did however almost try to eat ice cream on Friday night, and my friend yelled at me and reminded me that ice cream is not vegan.
End of week 12: April 8, 2018 I was again able to increase my weight, but only on the back squat and leg presses so I am now doing 3x4 back squats with 115lbs, and 3x4 leg presses at 95lbs. I think I am going to keep the same weight with the other arm exercises, because I have improved my weight goals by 50% in the other areas. I also think that keeping the other weight at the same level would give me some freedom to run a little bit more and prepare for the school work I have. I am keeping with the vegan/vegetarianism, its very hard recently because I am struggling for time and the vegan station is always packed with
They included improving my weight carrying capabilities by at least 50% in every area, so legs, arms, ect. I also wanted to cut meat and other animal products out of my diet completely. I want my friend go to the gym with me so she can hold me accountable for my muscular strength goal. For my vegan aspirations, because I eat most of my meals in the hickey I want to have my friends hold me accountable for my eating habits. Below is my planned workout regiment. I am sure that it will have to change as time goes on, but I want to give myself some kind of basis to work on. The individual workouts will not change but the weights will.
For the first week everything went very well, I went to the gym 3 times, but I ran every day other than today. I have been working especially on my core strength doing 25 russian twists, 25 leg lifts, 25 bicycles, and 25 crunches to start off my workout then I’ve basically been doing an alternation between arms and legs. So on arm day I will do 3x10 bicep curls at 10lbs, 3x8 rear deltoid raises at 5lbs, 3x10 pushups, 3x8 (each leg) lunges. On the leg days I will do 3x12 glute bridges, 4x6 back squats with 65lbs., 4x6 leg presses at 45lbs, 3x10 box step ups with 10 lbs dumbells, and finally 3x8 …show more content…
But I had to go down in repetitions. So on arm day I am now doing 3x6 bicep curls at 20lbs, 3x5 rear deltoid raises at 10lbs, 3x10 pushups, 3x6 (each leg) lunges at 15 lbs. On leg days I am now doing 3x12 glute bridges, 4x5 back squats with 95lbs., 4x5 leg presses at 65lbs, 3x8 box step ups with 20 lbs dumbbells, and finally 3x8 burpees. I eat vegan for every meal this week, which was very hard because surprisingly the hickey had some amazing looking meatballs on Monday!
End of week 11: April 1, 2018 This week I still felt challenged by the amount of weight that I had been using last week. So I did not add anything. I did however almost try to eat ice cream on Friday night, and my friend yelled at me and reminded me that ice cream is not vegan.
End of week 12: April 8, 2018 I was again able to increase my weight, but only on the back squat and leg presses so I am now doing 3x4 back squats with 115lbs, and 3x4 leg presses at 95lbs. I think I am going to keep the same weight with the other arm exercises, because I have improved my weight goals by 50% in the other areas. I also think that keeping the other weight at the same level would give me some freedom to run a little bit more and prepare for the school work I have. I am keeping with the vegan/vegetarianism, its very hard recently because I am struggling for time and the vegan station is always packed with