Moveon's Progress -- NROL

Moveon · 03-01-2008, 10:50 AM

MARCH 1, 2008

I'm 45 years old. The last time I seriously lifted was seven years ago. Last fall I purchased NROL and messed around with it thru December. In January I was ready to take it on seriously. I lift at home. I keep a good diet at about 2500 cals balanced between carbs/pro/fats. Right now I weigh 168 lbs at 6’ 0”

My goal: To build and maintain a powerful and aesthetically pleasing body that will enable me to enjoy the fun things I do in life without hindrance.

I've decided on a couple of measures to use initially as progress indicators. I'm tracking changes in the following:

1) Estimated 1 rep max on squats and dead lifts
2) Lean mass gains/losses
3) BF gains/losses
4) Total body weight
5) Total inches gained/lost across 9 body measurements

I may add or change these to suit me as I progress. As you can see, I like to keep track of the numbers. What the numbers tell me helps me keep my eye on the goal.

FIRST REPORT

Jan 1-Mar 1

1RM Squat: 173 lbs
1RM DL: 173
Lean Mass +6 lbs
BF: -6lbs
Body Weight: 0
Total inches: +3.75

I’m pleased with my progress so far.

Like the name says…Moveon

1 Rep Max Calculator

Moveon · 12-13-2008, 08:28 AM

Here's my year's progress (actually 2 weeks shy of a year). I'm 178 lbs body weight @16% BF.

Below are my new progress specs based on the five measures I set down last January.

--------------
Jan 1, 2008 - Dec 13, 2008

1RM Squat: +14 lbs
1RM DL: 0 (unchanged)
Lean Mass +13.5 lbs
BF: -3.5 lbs
Body Weight: +10 lbs.
Total inches: +10.75 (includes 1" increase at the waist

)
--------------

My estimated 1 rep max hasn't changed much. I haven't focused on strength gains this year. That's one of my goals for next year.

Considering I'm getting back into lifting after a seven-year absence, it's not been a bad year. I had two lay offs for about a month each (knee problem). It has taken me most of the year to get my diet right. Sometimes I just don't eat the way I plan and late in the year I discovered a calculation error in my diet planning.

Here's to more progress in 2009.

Moveon