Work Out 3 (Chest and Back)

Colby and I went through this workout together at the Y-Zone and worked hard and were focused. It'll be nice lifting there because I can pull ups and dips, which are two of my favorite exercises.

Bench Press
W) 6 x 95 lbs.
1) 12 X 120 lbs.
2) 10 x 120 lbs. (go up to 125 lbs.)

Cable Flies
W) 6 x 30 lbs.
1) 10 x 40 lbs.
2) 10 x 40 lbs. (good weight stay in order to keep good form.)

Pull Ups
1) 5
2) 3 w/ 2 negatives

One Arm Rows
W) 6 x 25 lbs.
1) 10 x 35 lbs.
2) 10 x 35 lbs. (stay in order to keep good form.)

Work Out 2 (Shoulders, Biceps, and Triceps)

Free Weight Shoulder Press
W) 10 x 20 lbs.
1) 9 x 35 lbs.
2) 6 x 35 lbs.

Cable Curls (1 Bar)
W) 10 x 30 lbs.
1) 6 x 50 lbs.
2) 5 x 50 lbs.

Cable Push Downs
W) 9 x 40 lbs.
1) 8 x 50 lbs.
2) 4 x 50 lbs.

These weights seem to be pretty good overall.

Work Out 1 (Chest and Back)

Flat Barbell Bench
W) 4 x 95 lbs.
1) 5 x 135 lbs.
2) 10 x 115 lbs (use 120 lbs. next time)

Cable Flies
W) 6 x 30 lbs.
1) 10 x 50 lbs.
2) 7 x 50 lbs. (good weight)

Back Pull Downs
W) 6 X 50 lbs.
1) 10 X 70 lbs.
2) 10 X 70 lbs. (increase weight)

This is pretty much how the format is going to be with some additional notes and elaborations as I deem necessary.

Overview

No, I'm not trying to become the next Ronnie Coleman or Josh Bakuhn. I just feel as though this is the most practical way for me to record my results and have them dated so that I can see where I have been and how far (or more likely little) I've come. I'm hoping that this will enable me to have some consistency because since I have quit playing basketball "seriously" I'll lift only at the frequency where each time I lift I am incredibly soar, I'll take a few weeks off and repeat, but not any more. I plan on most importantly staying consistent and then the gains should take place. I most always put forth a good work out, the problem for me at time is just getting there. Hopefully this blog is enough motivation for me to get there as I'd hate to let down the countless people who have been following my lifting career in its entirety. I will also be posting some before and after pictures and weights, well probably just the weights actually LOL.