Work Log - August 28th

Bench Press
Set 1 - 155 lbs x 5 reps (Actually 4.5, spotter may have helped after half, think I could do barely slow)

Set 2 - 155 lbs x 4 reps (Spotter said he didn't help on 4th rep..)

Set 3 - 155 lbs x 3 reps

Extra Set - 145 lbs x 5 reps

Dumbell Bench Press
Set 1 - 40 lbs x 9 reps

Work Log - August 26th

Barbell Bicep Curl

Set 1 - 65 lbs x 7 reps

Set 2 - 60 lbs x 7 reps

Set 3 - 50 lbs x 8 reps

Work Log - August 24th

]DB Shoulder Press
Set 1 - 47.5 lbs x 5 reps
Set 2 - 45 lbs x 5 reps
Set 3 - 45 lbs x 5 reps

Work Log - August 21st

Bench Press
Set 1 - 155 lbs x 4 reps (Actually 3.5, spotter just helped after a little less than half, but couldve got it)

Set 2 - 155 lbs x 4 reps

Set 3 - 155 lbs x 3 reps + 1 assisted rep

Extra Set - 135 lbs x 7 reps + 1 assisted rep

Dumbell Bench Press
Set 1 - 25 lbs x 4 reps

Set 2 - 35 lbs x 9 reps

Barbell Bicep Curl

Set 1 - 65 lbs x 7 reps

Set 2 - 60 lbs x 7 reps

Set 3 - 50 lbs x 8 reps

Work Log - August 19th

DB Shoulder Press
Set 1 - 47.5 lbs x 5 reps
Set 2 - 47.5 lbs x 3 reps
Set 3 - 45 lbs x 5 reps

DB Row
Set 1 - 65 lbs x 7 reps
Set 2 - 65 lbs x 7 reps
Set 3 - 65 lbs x 5 reps

Tricep Pushdown
Set 1 - 130 lbs x 10 reps
Set 2 - 120 lbs x 8 reps

Work Log - August 15th

bench
155 x 3
150 x 3
145 x 5

135 x 6

dumbbell bench
25's x 8
27.5's x 10
25's x 10

bb curl
65 x 6
60 x 6


fail workout

Work Log - August 12th

DB Shoulder Press
Set 1 - 45 lbs x 7 reps
Set 2 - 45 lbs x 6 reps
Set 3 - 45 lbs x 6 reps

DB Row
Set 1 - 65 lbs x 7 reps
Set 2 - 65 lbs x 6 reps
Set 3 - 65 lbs x 6 reps

Tricep Pushdown
Set 1 - 130 lbs x 10 reps
Set 2 - 130 lbs x 6 reps

Set 3 - 120 lbs x 9 reps

Work Log - August 9th

Bench Press
Set 1 - 155 lbs x 3 reps

Set 2 - 150 lbs x 5 reps

Set 3 - 150 lbs x 4 reps

Extra Set - 135 lbs x 7 reps

Barbell Bicep Curl

Set 1 - 65 lbs x 8 reps

Set 2 - 65 lbs x 6 reps

Set 3 - 60 lbs x 5 reps

Looks like I got weaker? Been stuck at 155 for so long :\.. Inshallah i'll be stronger next time

Work Log - August 7th

DB Shoulder Press
Set 1 - 45 lbs x 5 reps
Set 2 - 45 lbs x 7 reps
Set 3 - 45 lbs x 5 reps

Extra Set - 40 lbs x 7 reps

DB Row
Set 1 - 65 lbs x 6 reps
Set 2 - 65 lbs x 6 reps
Set 3 - 65 lbs x 6 reps

Tricep Pushdown
Set 1 - 130 lbs x 8 reps
Set 2 - 120 lbs x 8 reps

Set 3 - 120 lbs x 6 reps

Work Log - August 5th

Squat
Set 1 - 205 lbs x 5 reps
Set 2 - 205 lbs x 5 reps
Set 3 - 205 lbs x 4 reps

Sort of went down too fast on last rep of 3rd set and lost a bit of control that made shoulders start hurting so I quickly re-racked the weight. I was trying a different form with arms more closer to body, I think I need to work on my shoulder flexibility. Inshallah next time I'll get it.

Work Log - August 4th

Bench Press
Set 1 - 155 lbs x 4 reps

Set 2 - 155 lbs x 4 reps

Set 3 - 155 lbs x 3 reps + 1 assisted rep

Extra Set - 135 lbs x 6 reps + 1 assisted rep 

Barbell Bicep Curl

Set 1 - 65 lbs x 8 reps

Set 2 - 60 lbs x 8 reps

Set 3 - 60 lbs x 6 reps


On that extra set for bench I hit the rack multiple times in middle of lift so that threw me off a little I think. Sort of sad that I couldn't improve my bench at all this workout though :\, I've been stuck around the same weight for past week so that may be the reason. Guess I got to figure out how to get more cals in while fasting. Inshallah next time I'll be stronger.

Work Log - August 2nd

DB Shoulder Press
Set 1 - 45 lbs x 6 reps
Set 2 - 45 lbs x 6 reps
Set 3 - 45 lbs x 6 reps

DB Row
Set 1 - 60 lbs x 8 reps
Set 2 - 60 lbs x 10 reps
Set 3 - 60 lbs x 8 reps

Tricep Pushdown
Set 1 - 130 lbs x 10 reps
Set 2 - 130 lbs x 8 reps

Set 3 - 120 lbs x 8 reps

Work Log - July 31st

Squat
Set 1 - 200 lbs x 5 reps
Set 2 - 200 lbs x 5 reps
Set 3 - 195 lbs x 5 reps

Haven't squatted in 9 days, 200 lbs was pretty tiring for me but 195 lbs felt a lot easier. Inshallah I'll improve on this soon

Work Log - July 30th

Bench Press
Set 1 - 155 lbs x 4 reps

Set 2 - 155 lbs x 4 reps

Set 3 - 155 lbs x 3 reps

Extra Set - 135 lbs x 7 reps

Barbell Bicep Curl

Set 1 - 60 lbs x 9 reps

Set 2 - 60 lbs x 7 reps

Set 3 - 60 lbs x 7 reps

I think I could have maybe gotten 5 reps on first set of bench press if I didn't let my 4th rep go down too fast and get things a little out of control, still good that I was able to push out that 4th rep even with all that. Inshallah I'll be able to get 5 reps next time. Did 155 lbs for all sets as well so that was good.

Work Log - July 28th

DB Shoulder Press
Set 1 - 45 lbs x 6 reps
Set 2 - 45 lbs x 6 reps
Set 3 - 45 lbs x 6 reps

DB Row
Set 1 - 65 lbs x 7 reps
Set 2 - 65 lbs x 6 reps
Set 3 - 65 lbs x 5 reps

Tricep Pushdown
Set 1 - 120 lbs x 10 reps
Set 2 - 120 lbs x 9 reps

Set 3 - 120 lbs x 8 reps

Great workout! Alhamdulillah, I was able to increase all lifts! Was thinking I was going to be a lot weaker than last week due to not eating much at all on thursday night. Hopefully I'll be able to improve Bench Press next time as well, inshallah.

Work Log - July 24th

Bench Press
Set 1 - 155 lbs x 4 reps

Set 2 - 150 lbs x 4 reps

Set 3 - 150 lbs x 3 reps

Extra Set - 135 lbs x 5 reps (Should be noted I had a fairly short rest before this set)

Barbell Bicep Curl

Set 1 - 60 lbs x 9 reps

Set 2 - 60 lbs x 7 reps

Set 3 - 60 lbs x 5 reps (Was a straight bar for this set since someone stole my other bar while getting water :| )

Been fasting for Ramadan, not too sure if I'm getting stronger or weaker/losing muscle since for like the first set I'm okay/improving, but the other sets it's not so great. I seem to tire out quickly these days. Really glad I was able to get 155 lbs on bench though, thats a new record, so iA I'm still getting stronger/gaining muscle! Will hope to improve on this next workout

Work Log - July 22nd

DB Shoulder Press
Set 1 - 45 lbs x 5 reps
Set 2 - 45 lbs x 6 reps
Set 3 - 45 lbs x 5 reps

Squat
Set 1 - 200 lbs x 5 reps
Set 2 - 200 lbs x 5 reps

DB Row
Set 1 - 65 lbs x 5 reps
Set 2 - 65 lbs x 5 reps
Set 3 - 60 lbs x 7 reps

Tricep Pushdown w/ Rope
Set 1 - 120 lbs x 10 reps
Set 3 - 110 lbs x 6 reps

Work Log - July 20th

Bench Press
Set 1 - 150 lbs x 5 reps

Set 2 - 150 lbs x 5 reps

Set 3 - 150 lbs x 5 reps

Extra Set - 135 lbs x 7 reps

Barbell Bicep Curl

Set 1 - 60 lbs x 9 reps

Set 2 - 60 lbs x 7 reps

Set 3 - 60 lbs x 6 reps

Finally completed 150 lbs on bench press for all 3 sets! Also happy with doing 60 lb curls for all three sets as well, will aim for higher reps on 2nd/3rd set next time. Ramadan starting today as well, so fasting will be starting in a bit. Hoping to continue lifting and getting stronger while still fasting! iA

Work Log - July 18th

DB Shoulder Press

Set 1 - 45 lbs x 5 reps

Set 2 - 45 lbs x 3 reps

Set 3 - 45 lbs x 3 reps

DB Row

Set 1 - 65 lbs x 5 reps

Set 2 - 65 lbs x 5 reps

Set 3 - 60 lbs x 6 reps

Tricep Pushdown

Set 1 - 120 lbs x 10 reps

Set 2 - 120 lbs x 8 reps

Set 3 - 110 lbs x 6 reps

Wow, don't know what happend there with my Shoulder Press, was weaker than last week :(. Damn, that's pretty demotivating... Was okay with Rows and Pushdowns I guess, but damn, shoulder press is the main exercise of the day and the main one I would like to continue getting stronger.. Hopefully I'm not just getting weaker and I was just sleepy or something..

Work Log - July 15th

Bench Press
Set 1 - 150 lbs x 5 reps

Set 2 - 150 lbs x 5 reps

Set 3 - 150 lbs x 4 reps

Extra Set - 135 lbs x 7 reps

Squat
Set 1 - 195 lbs x 5 reps

Set 2 - 195 lbs x 5 reps

Set 3 - 195 lbs x 5 reps

Barbell Bicep Curl

Set 1 - 60 lbs x 9 reps

Set 2 - 60 lbs x 6 reps

Set 3 - 55 lbs x 6 reps

Extra Set - 40 lbs x 8 reps

First time I've attempted 60 lb barbell curls, was surprised I could get 9 reps! Also got 5 reps for first time on bench press with the 150 lbs, did it for two sets. Almost got all three sets on the bench. 

Also tried squatting with just socks starting from 2nd set, not sure if it helps much, but didn't feel bad so I kept doing it like that.

Work Log - July 13th

DB Shoulder Press

Set 1 - 45 lbs x 5 reps

Set 2 - 45 lbs x 4 reps

Set 3 - 45 lbs x 5 reps

DB Row

Set 1 - 60 lbs x 8 reps

Set 2 - 60 lbs x 7 reps

Set 3 - 60 lbs x 6 reps

Lat Pulldown

Set 1 - 75 lbs x 10 reps

Set 2 - 75 lbs x 8 reps

Tricep Pushdown

Set 1 - 120 lbs x 10 reps

Set 2 - 110 lbs x 8 reps

Set 3 - 110 lbs x 7 reps

Work Log - July 10th

Bench Press
Set 1 - 150 lbs x 4 reps
Set 2 - 150 lbs x 4 reps

Set 3 - 145 lbs x 5 reps

Extra Sets: 
Set 4 - 145 lbs x 5 reps + 1 assisted rep 

Barbell Bicep Curl

Set 1 - 55 lbs x 9 reps
Set 2 - 55 lbs x 8 reps

Set 3 - 55 lbs x 4 reps
Set 4 - 45 lbs x 6 reps

First time benching in over a week since I was sick last week. Mash'Allah I was still able to increase my strength somehow despite losing weight and being sick. Went fairly slow and controlled on barbell curls to hopefully put some good tension on the muscle.

Work Log - July 8th

Decided to lower the weight on squat since I was sick this past week, most likely still able to do 215 lbs  but it's so strenuous on my body to do that weight. Going to go back to 185 lbs and maybe jump up by 5 to 10 lbs in squat every workout and work on going low and fast on the way up. Also by the time I get back to 215 lbs hopefully I'll weigh more and it won't feel so strenuous anymore then.

Squat
Set 1 - 185 lbs x 6 reps
Set 2 - 185 lbs x 6 reps

Set 3 - 185 lbs x 5 reps

Work Log - July 7th

DB Shoulder Press
Set 1 - 42.5 lbs x 6 reps
Set 2 - 42.5 lbs x 7 reps
Set 3 - 42.5 lbs x 6 reps

DB Row
Set 1 - 60 lbs x 7 reps
Set 2 - 60 lbs x 6 reps
Set 3 - 60 lbs x 6 reps

Cable Row
Set 1 - 75 lbs x 12 reps
Set 2 - 90 lbs x 8 reps

Tricep Pushdown
Set 1 - 120 lbs x 9 reps
Set 2 - 110 lbs x 8 reps
Set 3 - 110 lbs x 6 reps

Work Log - July 1st

Bench Press
Set 1 - 150 lbs x 4 reps + 1 assisted rep
Set 2 - 145 lbs x 5 reps

Set 3 - 145 lbs x 4 reps + 1 assisted rep

Extra Set - 115 lbs x 7 reps

Squat
Set 1 - 215 lbs x 5 reps
Set 2 - 215 lbs x 5 reps

Set 3 - 215 lbs x 5 reps

Barbell Bicep Curl
Set 1 - 55 lbs x 8 reps
Set 2 - 55 lbs x 8 reps

Set 3 - 55 lbs x 6 reps

Reverse Grip Barbell Curl (Slow Negatives)
Set 1 - 45 lbs x 7 reps

Set 2 - 35 lbs x 7 reps

Doing 150 lbs on Bench Press for reps is a new personal record!

Work Log - June 29th

DB Shoulder Press
Set 1 - 42.5 lbs x 6 reps
Set 2 - 42.5 lbs x 6 reps
Set 3 - 42.5 lbs x 5 reps

DB Row
Set 1 - 60 lbs x 6 reps
Set 2 - 60 lbs x 6 reps
Set 3 - 60 lbs x 5 reps

Tricep Pushdown
Set 1 - 110 lbs x 10 reps
Set 2 - 110 lbs x 10 reps
Set 3 - 110 lbs x 8 reps

Work Log - June 27th

Bench Press
Set 1 - 145 lbs x 5 reps
Set 2 - 145 lbs x 5 reps
Set 3 - 145 lbs x 5 reps

Extra - 135 lbs x 5 reps
Extra - 135 lbs x 5 reps

Abs
Cable Crunch - 70 lbs x 8 reps
Crunch Machine - 65 lbs x 12 reps
Crunch Machine - 65 lbs x 8 reps

Crunch Machine - 65 lbs x 8 reps

Barbell Bicep Curl
Set 1 - 55 lbs x 8 reps
Set 2 - 55 lbs x 8 reps
Set 3 - 55 lbs x 4 reps + (45 lbs x 3 reps)

Was surprised I was able to finish the Bench Press off so well! First two sets were pretty tough, but the third set and all the extra sets felt easier for some reason. Anyhow, happy to get this weight done. Hopefully will be to attempt 150 lbs next time iA.

Work Log - June 24th

DB Shoulder Press
Set 1 - 42.5 lbs x 5 reps
Set 2 - 42.5 lbs x 5 reps
Set 3 - 42.5 lbs x 5 reps

Squat
Set 1 - 215 lbs x 5 reps
Set 2 - 215 lbs x 5 reps
Set 3 - 205 lbs x 5 reps

DB Row
Set 1 - 60 lbs x 5 reps
Set 2 - 60 lbs x 5 reps
Set 3 - 60 lbs x 5 reps

Tricep Push-down
Set 1 - 110 lbs x 10 reps
Set 2 - 110 lbs x 8 reps
Set 3 - 110 lbs x 8 reps

Was feeling sick and fatigued during whole workout, surprised that I was able to increase

 weights in every lift today.

Work Log - June 22nd

Bench Press
Set 1 - 145 lbs x 5 reps
Set 2 - 145 lbs x 5 reps
Set 3 - 145 lbs x 4 reps

Extra Set: 125 lbs x 6 reps
Extra Set: 115 lbs x 5 reps

Cable Fly
Set 1 - 25 lbs x 8 reps
Set 2 - 35 lbs x 8 reps

Barbell Bicep Curl
Set 1 - 55 lbs x 8 reps
Set 2 - 55 lbs x 7 reps
Set 3 - 55 lbs x 3 reps + (50 lbs x 2 reps)

Worked out during lunch break from work, so didn't have time to do squats. Will do that tomorrow. Nearly close to get all 5 reps on 145 lbs, so that's nice. Seem to be getting stronger on Bench Press every time. Did Cable Fly just for some extra burn for the chest.

Work Log - June 19th

DB Shoulder Press
Set 1 - 42.5 lbs x 5 reps
Set 2 - 40 lbs x 6 reps
Set 3 - 40 lbs x 6 reps

DB Side Raises
Set 1 - 15 lbs x 8 reps
Set 2 - 17.5 lbs x 7 reps
Set 3 - 17.5 lbs x 6 reps

Tricep Push-down
Set 1 - 110 lbs x 10 reps
Set 2 - 110 lbs x 8 reps
Set 3 - 100 lbs x 8 reps

DB Row
Set 1 - 55 lbs x 8 reps
Set 2 - 55 lbs x 6 reps
Set 3 - 55 lbs x 7 reps

Work Log - June 17th

Continuing workout from yesterday since I didn't have time to finish it.

Squat
Set 1 - 215 lbs x 5 reps
Set 2 - 205 lbs x 5 reps
Set 3 - 205 lbs x 5 reps

Abs
Cable Crunch - 80 lbs x 12 reps
Crunch Machine - 65 lbs x 8 reps
Crunch Machine - 65 lbs x 6 reps

The 215 lbs for squat is another personal record high as well.

Work Log - June 16th

Bench Press
Set 1 - 145 lbs x 4 reps
Set 2 - 140 lbs x 5 reps
Set 3 - 140 lbs x 5 reps

Extra Set: 125 lbs x 5 reps

Barbell Bicep Curl
Set 1 - 55 lbs x 8 reps
Set 2 - 55 lbs x 8 reps
Set 3 - 55 lbs x 6 reps + (50 lbs x 2 reps)

Had to leave gym early to go to corvallis, so gonna squat tomorrow to finish up workout. Finally moved up to 55 lbs on Bicep Curl, felt pretty good. 145 lbs on Bench Press is also a new record at that many reps.

Work Log - June 14th

DB Shoulder Press
Set 1 - 40 lbs x 7 reps
Set 2 - 40 lbs x 7 reps
Set 3 - 40 lbs x 5 reps

DB Side Raises
Set 1 - 15 lbs x 8 reps
Set 2 - 15 lbs x 5 reps

Tricep Push-down
Set 1 - 100 lbs x 12 reps
Set 2 - 100 lbs x 8 reps
Set 3 - 100 lbs x 8 reps

DB Row
Set 1 - 55 lbs x 6 reps
Set 2 - 55 lbs x 6 reps
Set 3 - 55 lbs x 6 reps

Work Log - June 10th

Bench Press
Set 1 - 140 lbs x 5 reps
Set 2 - 140 lbs x 5 reps
Set 3 - 140 lbs x 5 reps

Extra Set: 120 lbs x 7 reps

Squat
Set 1 - 210 lbs x 5 reps
Set 2 - 210 lbs x 5 reps
Set 3 - 210 lbs x 5 reps

Barbell Bicep Curl
Set 1 - 50 lbs x 10 reps
Set 2 - 50 lbs x 9 reps
Set 3 - 50 lbs x 7 reps

Work Log - June 6th

DB Shoulder Press
Set 1 - 40 lbs x 6 reps
Set 2 - 40 lbs x 6 reps
Set 3 - 40 lbs x 5 reps

Tricep Push-down
Set 1 - 100 lbs x 10 reps
Set 2 - 100 lbs x 8 reps
Set 3 - 100 lbs x 8 reps

DB Row
Set 1 - 55 lbs x 5 reps
Set 2 - 55 lbs x 5 reps
Set 3 - 55 lbs x 5 reps

No energy pre-workout today, not sure if that made it so I didn't improve on DB Press..

Work Log - June 3rd

Bench Press
Set 1 - 140 lbs x 5 reps
Set 2 - 140 lbs x 4 reps
Set 3 - 135 lbs x 5 reps

Squat
Set 1 - 205 lbs x 5 reps
Set 2 - 205 lbs x 5 reps
Set 3 - 205 lbs x 5 reps

Barbell Bicep Curl
Set 1 - 50 lbs x 10 reps
Set 2 - 50 lbs x 9 reps
Set 3 - 50 lbs x 7 reps + 45 lbs x 1 rep

Work Log - June 1

DB Shoulder Press
Set 1 - 40 lbs x 6 reps
Set 2 - 40 lbs x 7 reps
Set 3 - 40 lbs x 5 reps

Dip Machine
Set 1 - 135 lbs x 8 reps
Set 2 - 150 lbs x 8 reps
Set 3 - 165 lbs x 6 reps (Not hard, just wanted to not be sore for bench day)

DB Row
Set 1 - 50 lbs x 6 reps
Set 2 - 50 lbs x 7 reps
Set 3 - 50 lbs x 8 reps

Work Log - May 25th

Bench Press
Set 1 - 140 lbs x 4 reps (Failed on 5th rep)
Set 2 - 125 lbs x 8 reps
Set 3 - 125 lbs x 5 reps

Squat
Set 1 - 205 lbs x 5 reps
Set 2 - 185 lbs x 5 reps
Set 3 - 185 lbs x 5 reps

Barbell Bicep Curl
Set 1 - 50 lbs x 9 reps
Set 2 - 50 lbs x 8 reps
Set 3 - 50 lbs x 8 reps

Work Log - May 23rd

DB Shoulder Press
Set 1 - 40 lbs x 5 reps
Set 2 - 40 lbs x 5 reps
Set 3 - 40 lbs x 5 reps

Tricep Rope
Set 1 - 90 lbs x 10 reps
Set 2 - 90 lbs x 8 reps
Set 3 - 90 lbs x 8 reps

DB Row
Set 1 - 50 lbs x 5 reps
Set 2 - 50 lbs x 5 reps
Set 3 - 50 lbs x 5 reps

Work Log - May 19th

Bench Press
Set 1 - 140 lbs x 5 reps
Set 2 - 135 lbs x 5 reps
Set 3 - 135 lbs x 5 reps

Squat
Set 1 - 200 lbs x 5 reps
Set 2 - 200 lbs x 5 reps
Set 3 - 200 lbs x 5 reps

Barbell Bicep Curl
Set 1 - 50 lbs x 9 reps
Set 2 - 50 lbs x 8 reps
Set 3 - 50 lbs x 7 reps (+ 45 lbs x 1 rep)

Work Log - May 5th, 2012

DB Shoulder Press
Set 1 - 37.5 lbs x 5 reps
Set 2 - 37.5 lbs x 6 reps
Set 3 - 37.5 lbs x 5 reps

Tricep Rope
Set 1 - 90 lbs x 10 reps
Set 2 - 80 lbs x 8 reps
Set 3 - 80 lbs x 8 reps

Squat
Set 1 - 190 lbs x 5 reps
Set 2 - 190 lbs x 5 reps
Set 3 - 190 lbs x 5 reps

Work Log - May 3rd, 2012

Bench Press
Set 1 - 135 lbs x 5 reps
Set 2 - 135 lbs x 5 reps
Set 3 - 135 lbs x 4 reps

DB Row
Set 1 - 45 lbs x 6 reps
Set 2 - 45 lbs x 6 reps
Set 3 - 45 lbs x 6 reps

BB Bicep Curl
Set 1 - 50 lbs x 9 reps
Set 2 - 50 lbs x 4 reps + 45 lbs x 4 reps
Set 3 - 45 lbs x 5 reps + 40 lbs x 4 reps

Bench Press
Set 1 - 135 lbs x 5 reps
Set 2 - 135 lbs x 4 reps
Set 3 - 135 lbs x 2 reps
Set 4 - 125 lbs x 5 reps (extra set)
Set 5 - 125 lbs x 4 reps (extra set)

Squat
Set 1 - 185 lbs x 5 reps
Set 2 - 185 lbs x 5 reps
Set 3 - 185 lbs x 5 reps

First day of school - Week 1 - Day 1: Workout

Bench Press -
Set 1: 135 lbs x 5 reps
Set 2: 125 lbs x 6 reps
Set 3: 125 lbs x 5 reps

DB Shoulder Press - 3 x 20 lbs x (8-10 reps)

Tricep Rope Pulldown - 3 x 8 x Level 5

Winter Break - Week 1: Day 26 - Workout

Not too good of a workout today, I was busy so I just quickly tried bench. But after doing that I realized I was way too sore to do much. My abs are sore like never before since I worked it out for the first time last workout, and my back is really sore too for some reason.. So my bench suffered today, just did three short sets and left since I'd rather recover to do a real bench day later..

Anyway..

Bench Press-
Set 1: 135 lbs x 5 reps (However random guy spotting me helped of course ugh, prob could only really do 3/4 reps today)
Set 2: 125 lbs x 5 reps
Set 3: 115 lbs x 5 reps

Winter Break - Week 1: Day 24 - Workout

Worked out Abs for first time today, Legs, as well as Back + Biceps today. Combined workouts since the break is nearly over, and I wanted to make sure I get as many opportunities to workout in this final week as I can. I lowered the weight a bit on the Squats since it felt really heavy last time, and I didn't want to be exhausted after doing squats since I still had to complete the rest of my Back/Bicep workout. Good workout today I'd say.

Pull Ups - 8, 4, 3 - I passed my goal of doing 8+ in a row! 

Squat - 3 x 5 x 145 lbs - Pretty easy to me, made sure I went down past parallel

DB Row -  3 x 7 x 45 lbs (in each hand) - Need to get better with left side, kind of had bad form in some of last reps

Lat Pull down - 3 x 8 x 75 lbs

Barbell Bicep Curl -
Set 1: 50 lbs x 9 reps
Set 2: 50 lbs x 8 reps
Set 3: 45 lbs x 7 reps
Set 4: 40 lbs x 6 reps

Weighted Crunch Machine - 3 sets x 8 reps (Weight was set to level 6 for first set, level 5 on the rest, don't know what they are exactly though)

Winter Break - Week 1: Day 23 - Reviewing Goals

New Years day today, so gym closed. Anyway there is now just one more week left of winter break, so I thought it would be a good idea to see how I'm doing on the goals I set on the first day of break.

Here's what I wrote in my blog post from first day of winter break for my goals:

(Italicized is from old post, bold from today)
My Goal for these 4 weeks:

- I was 135.4 lbs at the end of summer, but lost a lot of it. I would like to gain at least 5 lbs and be 133.7 lbs by the end of winter break.
Currently as of yesterday morning, I weighed in at about 133.2 lbs, so I have gained 4.5 lbs so far. I still have a whole week left, so I'm on track to surpass this goal !

- I would like to at least be able be benching 45 plates on each side with ease again  for 5+ reps again
I just benched 45 plates on each side yesterday for 5 reps, so goal met ! However would like to work on getting it done with faster tempo, did the reps a bit faster in the summer.

- Be able to do 8+ pull-ups in a row again
I haven't really gotten a chance to test this, only times I've done real pull ups was while being tired and sore. I'll test it by the end of the break though.

- Get my arms back over 13.1+ inches at least.. (Currently only at ~12.65")
As of right now, my arms measured at a tad bit over 13.2 inches ! Goal surpassed!