Kris Reynolds set a goal to increase his overall strength through a 4-month workout plan at the gym. He tracked progress on 4 lifts - bench press, squats, skull crushers, and barbell curls - with the goal of increasing each by at least 15%. Kris lifted 3-4 days a week and recorded results weekly. By the end of the plan, Kris exceeded his goals, increasing bench press by 30%, squats by 37%, barbell curls by 23%, and skull crushers by 15%. He also gained 5 pounds of muscle. Kris feels accomplished in meeting his goals and has set even higher targets for the future.

1. PE2850 Final Presentation By Kris Reynolds

2. SMART General goal - To increase overall strength S (Specific) - I would like to increase my strength and flexibility at the gym M (Measurable) - I have 4 workouts that I will be tracking, Bench-press, squats, skull crushers, and barbell curls. I will keep track, recording once a week the amount lifted. With the goal of increasing these core lifts each by at least 15%. A (Achievable) - I am a member at a gym that is extremely close to my house. My schedule allows me to go 3-4 days a week. My brother will go with me to support me and reach his own goals. R (Realistic) - I have been on rigorous training regimens in the past for sports teams. I am in good physical shape so the chance of injury or physical limitations is small. With the support and company of my brother and other friends I will have people helping me to keep the drive going. T (Time) - I'll be lifting 3-4 days a week for the next 8 weeks, and record the results for the four lifts.

3. Why this? I have never really stuck to a workout routine to see big gains before Always been a skinny guy, but I have not been in good shape since High School sports I have always enjoyed lifting and would like to take it to the next level

4. Path to Accomplishment Go to the gym a few times a week Get my brother to go with me for support Find a solid routine that I can follow that will challenge me physically Write down results each week

5. Log:

6. The workout I used(am using)

7. About The workouts were 3 days a week with a 5-15 minute warm up run about 6-7mph. Done on a M,W,F or a T,Th,Sat schedule The general idea is to beat down 2 parts of the body to the point of exhaustion, with a 1 week recovery The numbers are not max outs, just the highest weight reached during the workout; max-outs every week would be much to exerting and it would be hard to maintain such an insane schedule

8. Inhibitors/Enablers Only real inhibitor  being tired from a busy school schedule Did not start until a couple weeks after the goal was suppose to start Enablers: Flexible gym hours(24/7) Support of my brother Motivation to show progress for this class

9. I did it! I did accomplish my goal, and in some cases go beyond In many cases I exceeded the goal of 10% - 15% gains. Bench: 30% gains Barbell: 23% Squats: 37% gains Skull Crusher: 15% I have gained about 5lbs of muscle in the last 8 weeks.

10. I did it! (cont) I feel great about accomplishing my goal. Now that I have started I have set even higher goals for myself, I want to hit 315lbs on squats and 200lbs on bench before the end of the Spring semester. I now see the value in having goals like this, it really helps to me to motivate myself and push harder in the gym.