Copy & paste this sharing link into your browser to see workout routines:

https://drive.google.com/drive/folders/1Hya-5fc_895vV9hoDMhv nQ4kMhOFGD2l?usp=sharing

It took me two years to work up to my current routines so I started out with very much lighter weight and did only 2 sets instead of 4. I also rested for two days between workouts to recover fully and now I can do every other day most of the time depending on how much activity (not weights) I do on my off day (Weekends throw me off some times as well). The number of reps are target reps. I always do the reps shown for the first set but sometimes I can only do less than that on the successive sets. I alternate Workout A with workout B so I can vary the exercise for a particular muscle (incline bench versus flat bench, hammer curls versus palms up curls, etc). I also vary the order that I do the exercises in to avoid always starting with full energy or less energy on the same exercise. Sometimes I do them in reverse order and sometimes in random order.

Because I have to focus on getting ample protein in my food regimen (I don't use anything other than my prescribed vitamins/minerals), I have to be concerned about taking in too many calories. I monitor my weight closely since measuring portions is not always the best indicator of my calorie intake. Since I get compulsive about my calorie intake I include other exercise on my off days and also on my DB workout days. I run, swim laps, and work the heavy bag for overall fitness and that has kept me at a resting heart rate of 56 BPM, low blood pressure, blood test values in the norm, and I don't have to take any prescribed medications. At that level of exercise I have to be concerned about over training, but so far that has not been a problem. I get ample sleep and I rest for more than a few days when my body says to take a break.

As with any exercise, no matter what it is, the main thing is to start out with no more than a comfortable level and work up slowly to the next level. Two years ago I started at 456 pounds and baby steps that took me to 220 pounds and a healthy, strong and fit state of being. I also learned a lot of important and valuable things along the way. Good luck!

I'm doing a holiday challenge as well, same kinda thing but no prizes but also it's free!

Good luck!

I'm seeing her Mondays, Wednesdays and alternating Fridays for now until I get better at routines then I can drop down to once or twice a week. I did Monday and Today so far and I'm going to push myself to continue going this time around.

27 degrees here this morning.

Still have 2 1/2 weeks to go..like Gwen said, its not until Dec 1st..

I will prolly just do a controlled 6..nothing too crazy..