Fall 2023 Schedule

This month started off a little rough because I had to recover from Lollapalooza and my trip to Florida, but the progress I made was pretty solid. I feel a lot stronger and the transition to the CMU gym was not that bad. During O-week, I lost a few pounds, but I gained it all back I think. Since last month, I haven't gained any weight, but I think I'll definitely gain a bunch next month.

8/7 - chest/back
- machine pec fly (95, 95, 100)
- chest supported machine row (120, 125, 125)
- incline dumbell (50, 50, 50)
- lat pull down (120, 125)

8/8 - arms
- double rope pushdown (65, 65, 70)
- straight bar curl (60, 60, 60)
- shoulder press (85, 85, 85)
- seated dips (140, 145, 150)
- preacher curl (63.5, 66, 66)

8/9 - rest

8/10 - legs
- seated leg curl (240, 245, 250)
- leg press (5 plates, 4 plates + 25, 4 plates)
- cable rdl (140, 140, 150)
- leg extensions (11, 11, 12)
- calf raises (45, 55, 55)

8/11 - chest/back
- machine pec fly (105, 105, 110)
- chest supported machine row (125, 130, 140)
- incline dumbell (50, 50, 50) (going up a lot easier than before)
- lat pull down (125, 125)
- assisted dips (30, 30, 30)
- t-bar row (55, 60, 55)

8/12 - arms
- double rope pushdown (70, 70, 70)
- straight bar curl (60, 60, 60)
- shoulder press (85, 85, 90) (going up easier than before)
- seated dips (150, 150, 155)
- preacher curl (66, 66, 66)
- rear delt flies (70, 80, 80)

8/13 - legs
- cable rdl (150, 150, 150)
- pendulum squat (300, 300)
- leg extensions (160, 175, 185) superset last set with sissy squats
- seated leg curl (250, 255, 260)

8/14 - chest/back
- machine pec fly (110, 110, 110)
- low row (120, 120, 120)
- incline dumbell (50, 50, 40)
- lat pull down (9, 9, 9)
- assisted dips (30, 30, 30)
- t-bar row (55, 57,5, 60)

8/15 - arms
- double rope pushdown (70, 70, 70)
- hammer curl (25s, 25s)
- shoulder press (90, 90, 95)
- skull crushers (55, 55, 55)
- preacher curl (66, 68.5)
- dead hang (53s, 60s)
- rear delt flies (80, 80, 85)

8/16 - rest

8/17 - arms (last lift with friends before move-in)
- shoulder press (80, 90, 55s on machine)
- tricep pushdown superset (27.5, 22.5)
- jm press (10s, 25s, 30s)
- preacher curl (67.5, 72.5, 75)
- ez bar curl (50)

8/18 - 8/20 - rest

8/21 - chest/back
- machine pec fly (115, 115, 120)
- chest supported row (125, 125, 125)
- incline dumbell (50, 50, 50)
- lat pull down (125, 125, 125)
- assisted dips (15, 15, 10)
- t-bar row (30s, 32.5s, 35s)

8/22 - arms
- shoulder press (95, 95, 95)
- seated dips (142.5, 155, 155)
- hammer curls (30s, 30s, 30s)
- double rope pushdown deathset (45)
- preacher curl (20s, 15s, 17.5s)

8/23 - legs
- seated leg curl (130, 135, 135)
- squat (40kg, 50kg, 55kg)
- leg extensions (180, 190, 200)
- calf raises (70, 75, 80)

8/24 - chest/back
- pec fly (120, 120, 120)
- incline dumbell (50, 50, 50)
- decline cable flies (65, 65, 65)
- chest support row (130, 130, 135)
- lat pulldown (130, 120)
- t bar row (37.5s, 40s)

8/25 - arms
- double rope pushdown deathset (45, 45)
- hammer curls (30s, 30s, 30s)
- shoulder press (95, 95)
- preacher curl (17.5s, 17.5s)
- jm press (30s, 27.5s)

8/26 - legs
- seated leg curls (135, 140, 145)
- leg press (245, 280, 300)
- sldl (135, 135, 135)
- leg extension sissy squat (205, 205, 210)

8/27 - rest

8/28 - chest/back
- pec fly (120, 120, 120) (going up easier)
- chest supported row (135, 135, 140)
- incline dumbell (55, 55, 55)
- lat pulldown (120, 120, 120)
- decline cable press (65, 68)

8/29 - arms
- seated dips (155, 160, 165)
- bicep curl machine (75, 80, 80)
- shoulder press (45kg, 40kg, 40kg)
- rope pushdown deathset (48)
- straight bar curl (60, 60)
- forearm curls (60)

8/30 - legs
- seated curls (145, 150, 150)
- leg press (305, 310, 310)
- sldl (60kg, 65kg, 65kg)
- leg extensions w sissy squat (210, 215, 215)

8/31 - chest/back
- pec flies (125, 125, 125)
- chest supported row (140, 140, 140)
- incline dumbell (55, 55, 55)
- lat pulldown (125, 130, 135)
- weighted dips (uw, 5, 10)
- chest support dumbell row (42.5s, 42.5s, 42.5s)

August Workouts


Our Computer Science advisor just emailed me telling me that I performed exceptionally well on the Mathematical Maturity Survey and that we should meet tomorrow to discuss course options. I have no idea how this happened because I actually feel like I did horribly on that test. I guess we'll see how it unfolds tomorrow.

P.S. Dennis also got the same email.

Fall 2023 Schedule

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