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Writer's pictureVictor Lam

1-Year Gym Progression, a Realistic Result

In January of 2023, I was one of the many people who wanted to restart the gym grind after gaining a few pounds from the holiday and from the sedentary COVID life.


I previously went on a weight loss journey in 2021, where I went from 235lbs to 190lbs in roughly 7-8 months. I was actively tracking my macros, getting enough protein, and consistently going to the gym 4-5x a week.


When I reached my weight goal, graduated school, and finished long-distance (she finished her internship in CA finally!), I stopped my active lifestyle and began being sedentary again. Because of that, I gained back the weight and weighed in at roughly 225lbs as of January 2023.


I have now learned that my goals should never come to a finish, and that exercise and diet are a lifestyle that carries throughout your life and does not have a finish.


As of April 2024, being a little over 1 year since my gym journey, I now weigh 210lbs, losing 15lbs so far!


Now, I know some of you may say that's an awfully little amount to lose in over a year of training, but I want to find a balance between lifestyle and training - where I do not get burnt out and lose interest.


Despite not losing as much weight as I'd hoped, I did achieve a few things:


  1. I am now able to bench 2-plates (225lbs)!

  2. I can run 4 miles with under a 10-minute/mile pace!

  3. I am hanging out with family and friends more than ever!

  4. Last but not least, I am positively influencing the people around me to live a healthier and more active life!





Apart of my current progress, here is my workout plan:


Day 1: Push (Heavy)

  • Flat Barbell Bench Press - 5x5 @ 185lbs

  • Tricep Rope Pushdown - 3x10 @ 47lbs

  • Incline Dumbbell Bench Press - 3x10-12 @ 55lbs

  • Assisted Dip Machine - 3x10-12 @ 25lbs

  • High/Mid/Low Chest Cable Fly - 3x12 @ 22lbs each

  • Overhead Dumbbell Tricep Extension - 3x10 @ 45lbs

  • Chest Press Machine - 3x10 @ 100lbs


Day 2: Pull (Heavy)

  • Barbell Conventional Deadlift - 5x5 @ 225lbs

  • Barbell Bent-Over Rows - 3x10 @ 135lbs

  • Assisted Pull Up Machine - 3x10 @ 70lbs

  • Incline Dumbbell Bicep Curls - 3x15 @ 25lbs

  • Seated Cable Rows - 3x12 @ 100lbs

  • Preacher Bicep Curls - 3x12 @ 50lbs

  • Lat Pulldowns - 3x12 @ 100lbs

  • Straight Bar Cable Bicep Curls - 3x12 @ 30lbs


Day 3: Legs & Shoulders

  • Barbell Squat - 4x10 @ 155lbs

  • Barbell Overhead Press - 4x8 @ 85lbs

  • Seated Leg Press Machine - 3x25 @ 190lbs

  • Cable Lateral Raises - 3x10 @ 15lbs

  • Smith Machine Hip Thrust - 3x10 @ 200lbs

  • Cable Rear Delt Fly - 3x10 @ 25lbs

  • Leg Extension Machine - 3x10 @ 85lbs


Day 4: Push (Light)

  • Flat Barbell Bench Press - 4x10 @ 155lbs

  • Tricep Rope Pushdown - 3x12 @ 35lbs

  • Incline Dumbbell Bench Press - 3x12 @ 45lbs

  • Assisted Dip Machine - 3x12 @ 40lbs

  • High/Mid/Low Chest Cable Fly - 3x12 @ 17lbs each

  • Overhead Dumbbell Tricep Extension - 3x10 @ 45lbs

  • Chest Press Machine - 3x10 @ 100lbs


Day 5: Pull (Light)

  • Barbell Conventional Deadlift - 4x8 @ 185lbs

  • Barbell Bent-Over Rows - 3x12 @ 115lbs

  • Assisted Pull Up Machine - 3x12 @ 85lbs

  • Incline Dumbbell Bicep Curls - 3x15 @ 25lbs

  • Seated Cable Rows - 3x12 @ 100lbs

  • Preacher Bicep Curls - 3x12 @ 50lbs

  • Lat Pulldowns - 3x12 @ 85lbs

  • Straight Bar Cable Bicep Curls - 3x12 @ 25lbs


As of a month or two ago, I have started adding in running whenever I can. Minimum once a week I set time aside to run outside with my friend Steven, and my cousin Hao. I'm slowly trying to convince more people to join in, and hopefully they'll come with us consistently going forward!

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