Officially... Josh is training me so hopefully we can get on a consistent routine and I can make some noticeable gains and without the losses afterwards...
Here's tonight's work out:
Bench
w1)95 lbs. x 6
w2) 105 lbs. x 4
1) 115 lbs. x 12
2) 135 lbs. x 7
Dips
1) 12
*2) 6
* Super setted w/ push down did 30 lbs. for 10 reps
Leg Extensions
1) 200 lbs. x 20
2) 200 lbs. x 20
Monday, August 11, 2008
Wednesday, March 19, 2008
Been a While...
But I will be making a comeback here shortly, and I think I am going to compress the aforementioned workout into one day and get that in at the very least once a week, but hopefully twice a week. With my hectic schedule of school, work, visiting Tiff in Columbus, NADA Dealer Academy, playing basketball, etc. There leaves little time to regularly fit it into the schedule. At the same time, lifting is even tougher when you rarely lift because you are sooooo sore that it makes it hard to lift again any time soon or do any of those aforementioned things LOL. I will begin recording my results and hopefully start to making really good gains. I like the work out a lot because my form stays pretty good whenever I am using the correct weight to comfortably get 10 reps in each set. So hopefully this blog will get updated a little more often! My goal is to get it in 15 work outs by the end of May using this routine then we'll reevaluate and go from there.
Sunday, January 20, 2008
New Work Out
I think I am going to change up my work out a little bit in order to maximize my gains and to incorporate legs into the work out. I plan on starting to take some supplements and also I have been eating much more healthy. Here's what my work out will most likely look like:
Two Work Outs Per Week (10 Reps/Set)
Day 1: Chest, Shoulders, Bis, and Tris
Bench Press (2 Sets)
Flies (1 Set)
Shoulder Press (2 Sets)
Lateral Raise (1 Set)
Dips (2 Sets)
Straight Bar Curls (2 Sets)
Day 2: Legs and Back
Squats (2 Sets)
Leg Curls (2 Sets)
Chin Ups (2 Sets)
Bent Over Rows (1 Set)
Two Work Outs Per Week (10 Reps/Set)
Day 1: Chest, Shoulders, Bis, and Tris
Bench Press (2 Sets)
Flies (1 Set)
Shoulder Press (2 Sets)
Lateral Raise (1 Set)
Dips (2 Sets)
Straight Bar Curls (2 Sets)
Day 2: Legs and Back
Squats (2 Sets)
Leg Curls (2 Sets)
Chin Ups (2 Sets)
Bent Over Rows (1 Set)
Tuesday, January 15, 2008
Work Out 20 (Shoulders, Biceps, and Triceps)
Free Weight Shoulder Press
W) 6 x 25 lbs.
1) 8 x 45 lbs.
2) 5 x 45 lbs. (stay)
*I moved up to 45 lbs., because I am pretty sure the weights that I used before were actually 40 lbs. in addition to the dumb bell weight.
Lateral Raises
1) 13 x 15 lbs.
*Wanted to add another shoulder exercise to the work out.
Dips
1) 23
2) 15 (3 neg.)
*Need to go get the belt to add weights to it.
Straight Bar Curls
1) 9 x 75 lbs.
2) 4 x 75 lbs. (stay)
W) 6 x 25 lbs.
1) 8 x 45 lbs.
2) 5 x 45 lbs. (stay)
*I moved up to 45 lbs., because I am pretty sure the weights that I used before were actually 40 lbs. in addition to the dumb bell weight.
Lateral Raises
1) 13 x 15 lbs.
*Wanted to add another shoulder exercise to the work out.
Dips
1) 23
2) 15 (3 neg.)
*Need to go get the belt to add weights to it.
Straight Bar Curls
1) 9 x 75 lbs.
2) 4 x 75 lbs. (stay)
Work Out 19 (Chest and Back)
Bench Press
W) 8 x 95 lbs.
1) 11 x 135 lbs.
2) 8 x 135 lbs. (stay)
*Actually got a gain, so we'll stay here if we continue to gain. If not then we'll mi it up w/ dumb bell bench press.
Dips (for chest)
1) 18
2) 10 (3 neg.)
*Pushed myself extremely hard on the first set to get a gain, therefore I took a step back in the second set.
Pulls Ups
1) 7
2) 7 (3 neg.)
*Got a gain, but may have cheated a little bit as I wasn't letting myself hang at the bottom of my repetitions.
One Arm Rows
1) 10 x 45 lbs. (stay)
*Thing I may need a different back exercise, because whether I use light or heavy weight I am not feeling my back muscles during or after the work out. I am thinking about going to bent over rows in the next work out.
W) 8 x 95 lbs.
1) 11 x 135 lbs.
2) 8 x 135 lbs. (stay)
*Actually got a gain, so we'll stay here if we continue to gain. If not then we'll mi it up w/ dumb bell bench press.
Dips (for chest)
1) 18
2) 10 (3 neg.)
*Pushed myself extremely hard on the first set to get a gain, therefore I took a step back in the second set.
Pulls Ups
1) 7
2) 7 (3 neg.)
*Got a gain, but may have cheated a little bit as I wasn't letting myself hang at the bottom of my repetitions.
One Arm Rows
1) 10 x 45 lbs. (stay)
*Thing I may need a different back exercise, because whether I use light or heavy weight I am not feeling my back muscles during or after the work out. I am thinking about going to bent over rows in the next work out.
Monday, January 7, 2008
Work Out 18 (Shoulders, Biceps, and Triceps)
Free Weight Shoulder Press
W) 5 x 30 lbs.
1) 7 x 40 lbs.
2) 4 x 40 lbs. (stay)
Dips
1) 23
2) 15 (3 neg.)
Curl Bar Curls
1) 7 x 75 lbs.
2) 3 x 75 lbs. (stay)
*Not sure if this bar was easier than the straight bar or this was just a natural gain.
W) 5 x 30 lbs.
1) 7 x 40 lbs.
2) 4 x 40 lbs. (stay)
Dips
1) 23
2) 15 (3 neg.)
Curl Bar Curls
1) 7 x 75 lbs.
2) 3 x 75 lbs. (stay)
*Not sure if this bar was easier than the straight bar or this was just a natural gain.
Friday, January 4, 2008
Work Out 17 (Chest and Back)
Bench Press
W) 6 x 95 lbs.
1) 10 x 135 lbs.
2) 7 x 135 lbs. (stay)
*Stagnant, I think I am going to go w/ dumb bell next work out.
Dips (for chest)
1) 17
2) 12 (3 neg.)
Pulls Ups
1) 6
2) 4.5 (3 neg.)
One Arm Rows
1) 12 x 40 lbs. (go up)
W) 6 x 95 lbs.
1) 10 x 135 lbs.
2) 7 x 135 lbs. (stay)
*Stagnant, I think I am going to go w/ dumb bell next work out.
Dips (for chest)
1) 17
2) 12 (3 neg.)
Pulls Ups
1) 6
2) 4.5 (3 neg.)
One Arm Rows
1) 12 x 40 lbs. (go up)
Work Out 16 (Shoulders, Biceps, and Triceps)
Free Weight Shoulder Press
W) 6 x 25 lbs.
1) 6 x 40 lbs.
2) 4 x 40 lbs. (stay)
Dips
1) 21
2) 14 (4 neg.)
Push Downs (Rope)
1) 10 x 60 lbs. (Go up to 70 lbs.)
Curl Bar Curls
1) 11 x 70 lbs.
2) 9 x 70 lbs. (stay, if make another gain w/ straight bar then go up.)
*Not sure if this bar was easier than the straight bar or this was just a natural gain.
W) 6 x 25 lbs.
1) 6 x 40 lbs.
2) 4 x 40 lbs. (stay)
Dips
1) 21
2) 14 (4 neg.)
Push Downs (Rope)
1) 10 x 60 lbs. (Go up to 70 lbs.)
Curl Bar Curls
1) 11 x 70 lbs.
2) 9 x 70 lbs. (stay, if make another gain w/ straight bar then go up.)
*Not sure if this bar was easier than the straight bar or this was just a natural gain.
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