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Leg day!
Squats
1 x 12 165lbs
1 x 8 175lbs
1 x 5 180lbs
Hack Squat
1 x 12 180lbs
1 x 8 230lbs
1 x 5 250lbs
Lying Leg Curl
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Leg Extensions
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Standing Calf Raises
1 x 12 340lbs
1 x 8 360lbs
1 x 5 380lbs
Cardio: 25 mins on stationary bike.
Chest day!
Bench
1 x 12 130lbs
1 x 8 135lbs
1 x 5 140lbs (only got 4 reps here)
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 35lbs
Machine Chest Press
1 x 12 85lbs
1 x 8 90lbs
1 x 5 95lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 8 50lbs (only got 6 reps here)
1 x 5 50lbs
Rope Pulldowns
1 x 12 70lbs
1 x 8 75lbs
1 x 5 80lbs
Cardio: 30 mins on treadmill.
Shoulder day!
Seated DB Press
1 x 12 40lbs
1 x 8 45lbs (only got 6 reps here)
1 x 5 40lbs
DB Front Laterals
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Machine Shoulder Press
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
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 (only got 4 reps here)
Cardio: 30 mins on treadmill.
Back day!
Pull downs
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Deadlift
1 x 12 175lbs
1 x 8 185lbs
1 x 5 195lbs
Seated Rows
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
DB Row
1 x 12 50lbs
1 x 8 55lbs
1 x 5 60lbs
DB Curl
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Curl
1 x 12 70lbs
1 x 8 75lbs
1 x 5 80lbs
Cardio: 30 mins on treadmill.
Leg day!
Squats
1 x 12 175lbs
1 x 8 185lbs
1 x 5 195lbs (only 3 reps here)
Hack Squat
1 x 12 180lbs
1 x 8 230lbs
1 x 5 250lbs
Leg Extension
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Lying Leg Curl
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 360lbs
1 x 8 380lbs
1 x 5 400lbs
Cardio: 20 mins on bike.
Chest day! Didnt have my spotter/workout partner so skipped Bench today.
DB Bench
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Machine Chest Press
1 x 12 85lbs
1 x 8 90lbs
1 x 5 95lbs
Machine Flys
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs
Overhead DB Extensions
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Rope Pulldowns
1 x 12 70lbs
1 x 8 75lbs
1 x 5 80lbs
Cardio: 30 mins on treadmill.
Shoulder day!
Seated DB Press
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs (only got 4 here)
Front Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Press
1 x 12 80lbs
1 x 8 85lbs (only got 7)
1 x 5 85lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs (only got 4)
Machine Shrug
1 x 12 270lbs
1 x 8 285lbs
1 x 5 300lbs
Cardio: 30 mins on treadmill.
Back day!
Pulldowns
1 x 12 105lbs
1 x 8 110lbs
1 x 5 115lbs
Deadlift
1 x 12 185lbs
1 x 8 195lbs
1 x 5 205lbs
Seated Rows
1 x 12 95lbs
1 x 8 100lbs
1 x 5 105lbs
DB Row
1 x 12 55lbs
1 x 8 60lbs
1 x 5 65lbs
Alternate DB Curl
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Machine Curl
1 x 12 75lbs
1 x 8 80lbs
1 x 5 85lbs
Cardio: 25 mins on stationary bike.
Leg day!
Squat
1 x 12 175lbs
1 x 8 180lbs
1 x 5 185lbs
Hack Squat
1 x 12 180lbs
1 x 8 230lbs
1 x 5 250lbs
Leg Extension
1 x 12 65lbs
1 x 8 70lbs
1 x 5 75lbs
Lying Leg Curl
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 360lbs
1 x 8 380lbs
1 x 5 400lbs
Also did a total of 55 push ups in between some sets of last two workouts.
Cardio: 20 mins on stationary bike.
Chest day!
DB Bench
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs
Incline DB Bench
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Chest Press Machine
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
Machine Fly
1 x 12 55lbs
1 x 8 70lbs
1 x 5 85lbs (only 3)
Overhead DB Extension
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs
Rope Pulldowns
1 x 12 75lbs
1 x 8 80lbs
1 x 5 85lbs
Cardio: 20 mins on bike.
5 months to date of working out again when I completed this workout. 193.3lbs! Woohoo!