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Chest day!
Bench
1 x 12 115lbs
1 x 8 120lbs
1 x 5 125lbs
DB Bench
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 27.5lbs
1 x 8 30lbs
1 x 5 35lbs
Machine Press
1 x 12 70lbs
1 x 8 75lbs
1 x 5 85lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 6 50lbs (only six reps so dropped down for last set)
1 x 5 45lbs
Rope Pulldowns
1 x 12 50lbs
1 x 8 60lbs
1 x 5 75lbs
Cardio: 30 mins on treadmill
Shoulder day!
DB Press
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Shoulder Press
1 x 12 75lbs
1 x 8 80lbs
1 x 5 90lbs
Machine Shrug
1 x 12 240lbs
1 x 8 255lbs
1 x 5 270lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 55lbs
Cardio: 30 mins on treadmill.
Back day!
Wide Grip Pulldowns
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Deadlift
1 x 12 155lbs
1 x 8 165lbs
1 x 5 175lbs
Seated Rows
1 x 12 80lbs
1 x 8 90lbs
1 x 5 100lbs
One Arm DB Rows
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Alt DB Curls
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Curl
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
Leg day!
Squats
1 x 12 145lbs
1 x 8 155lbs
1 x 5 165lbs
Hack Squat
1 x 12 140lbs
1 x 8 180lbs
1 x 5 230lbs
Lying Leg Curl
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 300lbs
1 x 8 320lbs
1 x 5 340lbs
Leg Extensions
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
I also did 5 sets of 10 pushups between the Lying Leg Curl sets for a total of 50 pushups... just something to keep the heart rate going.
Cardio: 20 mins on bike.
Chest day!
This is also the four month anniversary of me working out again. Weighed in today at 198.5lbs! That's down from 242lbs when I started! Almost a solid 45lb plate detached from my stomach area, lmao... amazing! I feel so much better now than I did before and could never see myself going back!
Anyways down to the workout.
Bench
1 x 12 120lbs
1 x 8 125lbs
1 x 5 130lbs
DB Bench
1 x 12 45lbs
1 x 6 50lbs (only got 6 instead of 8 here, lowered back down for final set)
1 x 5 45lbs
Incline DB Bench
1 x 8 30lbs (dont think I rested enough between sets)
1 x 8 30lbs
1 x 5 30lbs
Machine Chest Press
1 x 12 75lbs
1 x 8 80lbs
1 x 5 85lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs (new PR)
Rope Pulldowns
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
Shoulder day.
DB Press
1 x 12 40lbs
1 x 8 45lbs (only got 6 here)
1 x 5 40lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Press
1 x 12 80lbs
1 x 8 85lbs
1 x 5 90lbs
Machine Shrug
1 x 12 255lbs
1 x 8 270lbs
1 x 5 285lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 55lbs
Cardio: 30 mins on treadmill.
Leg day.
Squat
1 x 12 155lbs
1 x 8 165lbs
1 x 5 170lbs
Hack Squat
1 x 12 180lbs
1 x 8 200lbs
1 x 5 230lbs
Lying Leg Curl
1 x 12 95lbs
1 x 8 105lbs
1 x 5 110lbs
Leg Extensions
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Standing Calf Raise
1 x 12 320lbs
1 x 8 340lbs
1 x 5 360lbs
Cardio: 20 mins on stationary bike.
Chest day!
Bench
1 x 12 125lbs
1 x 8 130lbs (7 reps only)
1 x 5 130lbs
DB Bench
1 x 12 45lbs
1 x 8 50lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs (only 3 reps here)
Machine Chest Press
1 x 12 80lbs
1 x 8 85lbs
1 x 5 90lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 8 50lbs (6 reps here)
1 x 5 45lbs
Rope Pulldowns
1 x 12 65lbs
1 x 8 70lbs
1 x 5 75lbs
Cardio: 25 mins on treadmill.
Shoulder day!
Seated DB Press
1 x 12 40lbs
1 x 8 45lbs (only got 5)
1 x 5 40lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Shoulder Press
1 x 12 85lbs
1 x 8 90lbs
1 x 5 95lbs
Machine Shrug
1 x 12 270lbs
1 x 8 285lbs
1 x 5 300lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
Couple quick updates.
Back day!
Pull downs
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Deadlift
1 x 12 165lbs
1 x 8 175lbs
1 x 5 185lbs
Seated Rows
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
DB Row
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs
DB Curl
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Machine Curl
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Cardio: 30 mins on treadmill.