Transformed Challenge

Well this is day 1 of week 1 of the bodybuilding.com #250KChallenge. And the hardest part for me is already over—posting before pictures. (Gah, I still can't believe I did that!) Anyway, I could've built my own training program or use a pre-formatted program. For ease, I chose one of their templates. 

Today's tasks are 10 minute warmup; squats; weighted lunges; incline dumbbell press; dumbbell flys; lat pull down; seating rows. That's it. Six exercises, three sets, 8-10 reps. 

Rah-rah ree, kick em in the knee; rah-rah rass, kick em in the other knee!

Squats: Set 1, 10 reps, 135 pounds; set 2, 8 reps, 185 pounds; set 3, 7 reps, 205 pounds. These were done with a Smith machine so actual squats could more more challenging. 

Weighted walking lunges: Sets 1-3, 10 reps each leg, 30 pound dumbbells. These taxed my hamstrings, they were getting tight by the end of the workout. 

Incline dumbbell press: Set 1, 10 reps, 20 pound dumbbels; set 2, 10 reps, 30 pounds dumbbels; set 3, 10 reps, 40 pound dumbbels. Since I hadn't been doing dumbbell presses, I had no idea where to start. Next time I'll start with 40s. 

Dumbbell flys: Set 1, 10 reps, 25 pound dumbbels; set 2, 10 reps, 30 pound dumbbels; set 3, 10 reps, 35 pound dumbbels. Same thing as with the dumbbell incline presses. 

Lat pull down: Set 1, 10 reps, 90 pounds; set 2, 8 reps, 100 pounds; set 3, 8 reps, 110 pounds. 

Seated row: Set 1, 10 reps, 80 pounds; set 2, 8 reps, 90 pounds; set 3, 8 reps, 100 pounds. 

Calf raises on leg press machine: Set 1, 12 reps, 200 pounds; set 2, 10 reps, 290 pounds; set 3, 8 reps; 340 pounds. 

A good start to the program. I'm looking forward to next Monday when I redo all these exercises. Now that I have a baseline, I can start pushing a bit more.