4 month progress pics

Hey! Thank you so much for your feedback  its so nice to hear from lovely people.

I started weight training properly approx. 4 months ago. Before that I was the usually girl at the gym on the treadmill or on the elliptical trainer etc for silly amounts of time..
I wish I knew what I know now earlier.. I got married in November last year and tried to slim down for the wedding as I had put on a lot of weight due to a knee injury and wasn’t able to play as much sport.
I am looking better in 4 months than I have using the cardio method for years..

My stats are as below (approx.).

Height – 5”4 (shorty).
Start Weight (1st Pic) 59.9kg (132 pound)
Currentish weight (latest pic in yellow sports bra) 61kg (134 pound).

I have stopped weighing myself as I feel the scales gives absolutely no reflection on progress.. and I believe my pictures can justify that reason. I am smaller yet heavier.

When I go to the gym my current schedule is as follows –

Monday 6am (arms)
3km run on treadmill to warm up
11km per hour – 1 minute on 30 seconds off.
I do that for the whole 3km. I sometimes bump it up to 12/13 – and by all means I am no runner!

Once I am warm I head over to weights area to warm up my core which is great for all round fat burning.
Weight assisted chin ups. (the more weight you put on the easier it is, so whatever weight you stack comes OFF your weight, so less weight harder it is).
I do 3 sets of 10 reps. Usually the last set I struggle to do the last 4 or so.

I superset the core with some other upper body exercise, whether it be lat pull downs or machine chest press, or fly.
I try to do these as heavy as I can without hurting myself.. after a few months you will notice that the weights you started off on are too light now, you need to really work for it nothing worth having comes easy.

I then grab the free weights last week I was using 5kg hand weights, I now use 7kg weight to do biceps etc. Same with the barbell last week I was using 10kg I am now using 15kg. (bicep curls etc).

So in order to ‘reward’ myself, I leave my favourite exercise last… which is bench press..
3 months ago I could not even lift the bar on its own (which is 22kg) I am not bench pressing 42kg.. with a spotter (though can only usually get out 5 reps). I can bench press 30kg on my own without assistance.



Tuesday 6am.Legs
Instead of running I get on the low bike and ride for 10mins to warm up the legs.

After that I get on the glute leg extension (weighted donkey kick).which targets your bottom! I do 3 sets of 10-12 reps.
I superset those with seated leg extension – this targets your quads. I also do 3 lets of 10-12 reps.

After that I get on the leg press, this I went from 80kgs to 135kgs in only a few weeks. I like to keep my feet closer together to target the bum a bit more.
I superset this with barbell squats. No weight on them just the bar. I am still learning form so I prefer to not use weights just yet.

I will then do some calf raises and superset that with hip thrusts.

Wednesday 6am Shoulders
Same as Monday – run!
And core. Do that again.

I then shoulder press this is usually about 10kgs each side of the bar. 3 sets of 10 reps
Superset with deltoid raises (5kg hand weights) 3 sets of 10 reps.

Dumbell Shoulder press (7kgs) 3 sets of 10 reps
Cable Rope rear Delt Row 3 sets of 10 reps
And front raises with a 10kg barbell weight


Thursday 6am
Back to legs.

Friday 6am
All upper body a mix of any of the above.

Saturday.
Whatever I feel like on the day – either shoulders or legs.


It might sound all foreign to you and I understand but http://www.bodybuilding.com/ has some great information on all different muscle groups and exercises to target them (under the 'training' tab).

Doing it correctly makes a world of difference.

Remember – nothing worth having comes easy… so lift.. lift as heavy as you can, but be careful, as one injury can be a massive set back.

Feel free to ask me should you have any other questions 

Ps. A recent pic of my shoulders .