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!