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Shoulder day today!
Seated DB Press
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
DB Front Raises
1 x 12 15lbs
1 x 8 17.5lbs
1 x 5 20lbs
Seated shoulder press machine
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Machine shrugs
1 x 12 210lbs
1 x 8 225lbs
1 x 5 240lbs
Reverse Pec Deck
1 x 12 25lbs
1 x 8 40lbs
1 x 5 55lbs
Cardio: 30 mins on Treadmill
Back day!
Wide Grip Pulldown
1 x 12 60lbs
1 x 8 75lbs
1 x 5 90lbs
Seated Machine Row
1 x 12 60lbs
1 x 8 75lbs
1 x 5 85lbs
Bent DB Rows
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Deadlift
1 x 12 135lbs
1 x 8 155lbs
1 x 5 155lbs
Alternate DB Curls
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Machine Curl
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Cardio: 30 mins on Treadmill
Couldnt post it on the day that it happened but here was leg day 2 days ago. =D
Squats
1 x 12 115lbs
1 x 8 125lbs
1 x 5 135lbs (finally got to a plate! woot woot)
Hack Squat
1 x 12 90lbs
1 x 8 140lbs
1 x 5 160lbs
Lying Leg Curl
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 160lbs
1 x 8 180lbs
1 x 5 200lbs
Cardio: 20 mins on treadmill
Still feeling this leg workout 2 days later, BOOM!
Chest day!
Bench
1 x 12 105lbs
1 x 8 105lbs
1 x 5 110lbs
DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 27.5lbs
Seated Chest Press
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Overhead DB Extensions
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Rope Pulldowns
1 x 12 30lbs
1 x 8 45lbs (go to 6 and failed)
1 x 5 35lbs (lowered weight because of previous failure, at the end of this workout Triceps were so pumped with blood they were gone... lol... good feeling!)
Cardio: 30 mins on Treadmill
Shoulder day!
Seated DB Press
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Front DB Raises
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Seated Shoulder Press
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 55lbs
Machine Shrugs
1 x 12 195lbs
1 x 8 210lbs
1 x 5 225lbs
Side Laterals
1 x 12 20lbs
1 x 8 20lbs
1 x 5 20lbs
Cardio: 30 minutes on Treadmill
Back day! (completed a few days ago, just didnt get a chance to post it)
Wide Grip Pulldown
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
Seated Cable Row
1 x 12 60lbs
1 x 8 75lbs
1 x 5 75lbs
Bent DB Rows
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Deadlift
1 x 12 135lbs
1 x 8 135lbs
1 x 5 135lbs
Alternate DB Curls
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Machine Curls
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
Cardio: 30 minutes on Treadmill
Leg day! (again completed a couple days ago and I never had the chance to post it)
Squats
1 x 12 125lbs
1 x 8 135lbs
1 x 5 145lbs
Hack Squat
1 x 12 90lbs
1 x 8 110lbs
1 x 5 140lbs
Lying Leg Curl
1 x 12 75lbs
1 x 8 90lbs
1 x 5 105lbs
Standing Calf Raises
1 x 12 200lbs
1 x 8 220lbs
1 x 5 240lbs
Cardio: 20 minutes on Treadmill
Back to posting on the proper days, lol!
Chest/Tricep day today!
Bench
1 x 11 115 (failed to get 12)
1 x 8 115
1 x 5 115
DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Chest Press
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
Overhead DB Extensions
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Rope Pulldowns
1 x 12 30lbs
1 x 8 35lbs
1 x 5 35lbs
Cardio: 30 mins on treadmill.
Shoulder day!
Seated DB Press
1 x 12 35lbs
1 x 8 40lbs
1 x 5 40lbs (tried to do 45s, but they just wouldnt go up... try again next time!)
Front Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 22.5lbs
Machine Press
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 40lbs
1 x 5 40lbs (thinking I may have to back the weight off a little bit on this exercise to make progress in work load...)
Side Laterals
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Machine Shrugs
1 x 12 210lbs
1 x 8 225lbs
1 x 5 240lbs
Cardio: 30 minutes on treadmill.
Back/Bi day!
Pulldowns
1 x 12 60lbs
1 x 8 75lbs
1 x 5 90lbs
Seated Rows
1 x 12 60lbs
1 x 8 75lbs
1 x 5 75lbs
One Arm Rows
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Alternate DB Curls
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Curls
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
T Bar Rows
1 x 12 45lbs
1 x 8 70lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.