​     Baby Boomers Survival Guide
                                                    Workout Results
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The bottom line for any fitness program is to be able to track the physical results attained.  A major advantage to lifting weights is that you can track a person's progress linearly.  You can see your improvement in a measurably way.  Not only do you feel better by pumping iron, but your confidence grows as you see the numbers go up.  Below is the record of what my clients have be able to accomplish using the Ultimate Best training protocol.  How do you measure up?

                                         AGE                    NAME                    WEIGHT LIFTED             REPETITIONS                
______________________________________________________________________________________________________
​                                                   Free Standing Squat

                           40                Frank                    170#                        20                          

                           41                Dawn                     80#                         25 

                           41               Selena                   170#                        50

                           42                Mike                     135#                        25

                           42                Holly                     130#                        30

                           44                Dana                      80#                         30                                    

                           45               Michele                  125#                        20

                           45                Brad                      125#                        25     

                           46                Kathy                    115#                        15

                           47                 Lois                     105#                        30

                           47                Cindy                    100#                        25

                           49                Terry                     160#                        25

                           49                Karen                    100#                        30

                           51               Sharon                    80#                         25 

                           51               Connie                    75#                         30

                           52                Terry                     135#                        30

                           54               Jenny                      95#                         20

                           55                 Kay                      100#                        24

                           56                Suzie                     75#                         25                

                           57                Cindy                     95#                         20

                           58                 Lily                       65#                         25

                           58                 Joe                      130#                        30

                           60               Debra                    100#                        20

                           60               Betty                     105#                        25 

                           60                Kathy                     45#                        15

                           61                Gary                     100#                        25 

                           61              Robert                      80#                        28                

                           65              Barbara                    75#                        25

                           66              Beverly                     70#                        20

                           67                 Bill                      170#                        20

                           67                Carol                      80#                        20
          
                           70                Rick                     140#                        40

                           75               Grady                    135#                        25

                           75                Jane                      50#                         40

                           75              Randall                   115#                        25

                           77              Frances                   50#                         40


              Free Sanding Squat                    Incline Bench Press                    Plank                          

                   Upright Row                            Seated Row      

                  Lat Pull Down                        
​                                                                    Upright Row                                       

                                         40              Frank                      75#                       12 

                                         41            Selena                      25#                       15

                                         42             Holly                        30#                       15

                                         45            Michele                     35#                       13

                                         45              Brad                       40#                       18

                                         45            Dana                         35#                       15         

                                         47             Lois                         35#                       13

                                         47            Cindy                        35#                       18 (2 sec)

                                         49            Terry                         55#                       18 (2 sec)

                                         49            Karen                        35#                       17

                                         51           Connie                       35#                       14 (2 sec)

                                         52            Terry                         65#                       18 (2 sec) 

                                         55             Kay                         35#                        20

                                         56            Suzie                        30#                       15

                                         60             Betty                       30#                       15

                                         61             Gary                        35#                       14

                                         65           Barbara                     25#                       20 

                                         66           Beverly                      25#                       14

                                         70             Rick                        90#                        5

                                         75            Grady                     32.5#                      15

                                         77           Frances                     40#                        8               
  Ron (62)   Incline Press
   25# dumbbell   60 reps
           Francis (78) 
      Free Standing Squat
             40#   50 Reps
                                      

                       40                 Frank                   150#                     16 

                       41                Selena                   60#                      20

                       42                 Holly                    50#                       20

                       45                 Brad                     80#                      14

                       45                Dana                     50#                      20
​     
                       47                 Lois                      60#                      20

                       47                Cindy                    50#                       20

                       49                Terry                    100#                      20

                       49                Karen                    50#                       13

                       51               Sharon                   40#                       22

                       51               Connie                    50#                      15

                       52                Terry                     100#                     13

                       54                Jenny                     50#                      20

                       55                 Kay                       60#                      15 

                       56                Suzie                     50#                      15                              

                       58                  Lily                      35#                      18

                       61                 Gary                     40#                      20

                       64                 Rick                     100#                     20 

                       65              Barbara                    40#                      20  

                       75               Grady                      80#                     18   


                     Incline Bench Press (using dumbbells)
Ken (62)   Smith Machine
     15 reps      level 3
                                         Lat Pulldown
​         41               Selena                   90#                      10

         42                Holly                     70#                      15 (2 sec)              

         45                Brad                     85#                      13 

         45                Dana                     55#                      20 (2 sec) 

         47                Lois                      75#                      15

         47               Cindy                     65#                      15

         49               Terry                     100#                     18

         49               Karen                     75#                      15 (2 sec)

         51              Sharon                    60#                      18

         51              Connie                    70#                       20 (2 sec)

         51               Terry                     140#                      17 (2 sec)

         54              Jenny                      80#                      12

         55               Kay                        70#                      15       

         56              Suzie                      45#                      20

         58               Lily                        60#                      13

         61              Gary                      100#                     16 

         63               Rick                      110#                     15                     

         65            Barbara                     55#                      15 

         68              Ken                        90#                       13

         75             Grady                     100#                      10  (2 sec)
                                       Seated Row     
       41           Selena                     65#                       20​ (2 sec) 

       42            Holly                      72.5#                     10 

       47            Lois                        60#                       20

       47            Cindy                      65#                       15     

       49            Terry                      120#                      16

       49            Karen                      70#                       15

       51           Sharon                     50#                       12  (2 sec)

       51           Connie                    57.5#                      20

       52            Terry                     107.5#                     20 (2 sec)

       55             Kay                        65#                       20
​ 
       56            Suzie                      45#                        20

       58             Lily                       52.5#                      14

       61           Gary                        65#                        17  (2 sec)

       61           Robert                      70#                       19  (2 sec)

       64            Rick                      110#                       15                

       65          Barbara                     65#                       16

       67           Carol                        55#                       15

       75           Grady                    100#                        15                 
        Kathy (46)     Squat
            100lb    25 reps

                               Plank
                     41                Selena                 70 sec 

                     42                 Holly                 145 sec (3 point stance)

                     45                 Dana                 120 sec                   

                     47                Michele              120 sec (3 point stance)

                     49                Terry                  120 sec

                     51                Connie                 65 sec

                     52                Terry                    90 sec

                     54                Jenny                 110 sec 

                     55                  Kay                   90 sec

                     56                 Suzie                120 sec 

                     58                  Joe                   120 sec (3 point stance)

                     60                 Debra                120 sec (3 point stance)

                     61                 Gary                   70 sec

                     61                Robert                  50 sec

                     64                  Rick                 120 sec 

                     67                 Carol                   85 sec

                     75                 Grady                 90 sec