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