Stats:
5’7”
53 y/o
133 – 166 bpm (Heart Rate During Exercise)
120 – 140 lbs (Healthy Weight-to-Height Ratio)

Weight History:
159.8 lbs – Starting
147.4 lbs – May 8, 2025
142.4 lbs – June 2, 2025
138.8 lbs – July 28, 2025
136.2 lbs – October 10, 2025
(Total lost: 23.6 lbs)

Latest Measurement:
00% Body Fat
0% Muscle
00.0 BMI
00″ Arm
34″ Waist
(May 8, 2025)

The majority of gym goers have absolutely no idea what they’re doing, how to do it, or even why they’re doing it. Most simply choose to take an ignorant approach in favour of being able to SAY that they go to the gym, but they really have no desire to improve their looks. If they did care about that, rationally, they would care about making the most of their time, and learning how to do things correctly, right? I would hope so.

#1 Initiate With the Working MUSCLE

• Create tension in the working muscle BEFORE moving the weight.
• Avoid using momentum.

#2 Maintain Continuous TEMPO

• Avoid pausing or resting at the top or bottom of a rep.
• Avoid uncontrolled acceleration in either direction.

#3 Maintain Continuous TENSION

• Keep tension at the extremes of the range
• Avoid letting tension shift to other muscles as you fatigue.

#4 Ensure Maximum CONTRACTION

• For each muscle (Biceps, Triceps, Pecs, Back, Quads, Hams, Delts, Calves, and Abs), learn how to contract them.
• Note: The fully contracted position of one muscle is the fully relaxed position of the opposite muscle.

#5 Maintain Proper POSTURE

• Sit/Stand ‘Proud’
• Think of pushing the ground/seat away