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
Thursday, June 14, 2012
Sunday, June 10, 2012
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
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
Wednesday, June 6, 2012
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..
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..
Monday, June 4, 2012
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
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
Saturday, June 2, 2012
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
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
Friday, May 25, 2012
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
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
Wednesday, May 23, 2012
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
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
Saturday, May 19, 2012
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)
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)
Sunday, May 6, 2012
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
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
Thursday, May 3, 2012
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
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
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