This month I started taking working out more seriously. This implied a few changes to my lifestyle, but the main ones were proper supplement usage, calorie tracking, consistent gym schedule, and possibly the most important, keeping proper track of my exercises. As such, here is the place where I'm going to publicly record my workouts. This format may kinda suck but I'll figure it out over the next couple of months. One thing to note is that since I started creatine, I've been having pretty bad headaches from not hydrating myself enough, which is why some of the sets are marked with headache, which would either mean lower weight or shorter workout or both. Overall, this month brought me from 140 pounds to 155 pounds.
7/5 - push
- incline smith press 5-8 (85-95-90)
- decline machine press 5-8 (55 on both sides)
- machine pec fly 5-10 (55)
- lat raise 5-10 (17.5-17.5-15)
- preacher curl 5-10 (46-51-51)
7/6 - pull
- double rope pushdown (5-8 from far then walk closer and go until failure) (55)
- tricep extensions 5-8 (50)
- t-bar row 5-8 (35)
- unilateral lat pulldown 5-8 (55)
- machine row 5-8 (60)
7/7 - rest because blood drawn
7/8 - legs
- lying leg curl 10-15 (160, 200, 180)
- decline leg press 5-8 (2 plates, 3 plates, 3 playes)
- dumbell rdl 5-8 (maybe use cables) (100, 120, 120)
7/9 - push
- incline dumbell press 5-8 (35, 35, 40)
- decline machine press 5-8 (45, 55, 65, 70)
- machine pec fly 5-8 (55, 65, 65)
- lateral raise 5-10 (17.5, 20, 17.5)
- preacher curl (51, 56, 56)
7/10 7/11 - busy
7/12 - pull
- machine row 5-8 (85, 95, 100)
- lat pulldown 5-8 (100)
- low row machine 5-8 (35)
- tbar row (35, 45, 50)
- preacher curl (56, 58.5, 58.5)
- mounted curls (30, 30, 30)
7/13 7/14 about to kms
7/15 - legs
- lying leg curl (180, 210, 220)
- squat (95, 95, 95) [headaches]
- leg press (3 plate, 4 plate, 4 plate + 25)
- cable rdl (110, 120, 130)
- seated leg press calf raises (140, 160, 150)
7/16 - chest/back
- machine pec fly (70, 75, 85)
- chest supported machine row (100, 105, 105)
- incline dumbell (40, 45, 45)
- lat pulldown (100, 110, 110)
- assisted dip (45 assist, unlabeled, unlabeled)
7/17 - arms
- double rope pushdown (40, 60, 60)
- ez bar curls (55, 55, 55)
- tricep extensions (65, 70, 70)
- preacher curl (55, 60, 60)
- lateral raises (20, 20, 20)
7/18 - legs
- seated curl (200, 220, 220)
- squat (95, 95, 105)
- leg press (4 plates, 4 plates + 25, 4 plates + 30)
- leg extensions (9, 10, 10 drop 8 drop 6)
- calf raises (120, 110, 110)
7/19 - rest
7/20 - chest/back (headaches)
- machine pec fly (85, 85, 85)
- chest supported machine row (105, 110, 115)
- incline dumbell (45, 45, 45)
- tbar row (50, 55, 55)
7/21 - arms
- double rope pushdown (60, 65, 65)
- ez bar curl (55, 55, 55)
- shoulder press (65, 70, 70)
- seated dips (120, 135, 140)
- preacher curl (61, 61, 61)
- lat raise (20, 20, 22.5)
7/24 - legs
- seated curl (220, 230, 240)
- pendulum squat (200, 260, 280)
- leg press (4 plate + 25, 4 plate, 4 plate + 10)
- cable rdl (130, 130)
- calf raise (45, 45, 45)
7/25 - chest/back
- machine pec fly (90, 95, 95)
- chest supported machine row (115, 115, 120)
- incline dumbell (50, 50, 50)
- lat pull down (110, 110, 120)
- assisted dips (30, 30, 30)
- chest support bench row (35s, 35s, 40s)
7/26 - arms [headaches]
- double rope pushdown (70, 60, 40)
- bicep curl (27.5s, 27.5s, 25s)
- shoulder press (70, 75, 80)
- preacher curl (63.5, 63.5, 63.5)
7/27 - legs
- individual leg curls (100)
- seated leg curl (240, 240)
- hack squat (60, 110)
- leg press (4 plates + 103, ibid)
- cable rdl (130, 140)
- leg extensions (10, 11, 10)
7/28 through 7/31 - vacation