Category Archives: Workouts

Wednesday’s Workout – Upper Body

Chest and Back:

  • Chin-ups (BW=152 lbs + 22.5 lbs), 2 sets x 12 reps
  • Weighted Dips (BW=152 lbs + 110 lbs), 4 sets x 7 reps
  • Barbell Row (175 lbs), 3 sets x 7 reps

Shoulders:

  • Shoulder Press (115 lbs), 3 sets x 7 reps
  • Bent Over Lateral Raise (25 lbs), 2 sets x 12 reps

Arms:

  • Barbell Curl (95 lbs), 3 sets x 7 reps
  • Push-ups*, 2 sets x 45 reps

Comments:

* Adding the additional 5 reps per set this time seems to be a bit too difficult. As a result I only did two sets instead of 3.

Friday’s Workout

Chest and Back:

  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Chin-ups (BW=154 lbs + 35 lbs), 3 sets x 7 reps
  • Weighted Dips (BW=154 lbs + 100 lbs), 2 sets x 12 reps
  • Barbell Row (165 lbs), 3 sets x 7 reps
  • Push-ups, 3 sets x 40 reps
  • Barbell Shrugs (210 lbs), 2 sets x 12 reps

Shoulders:

  • Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raises (30 lbs), 2 sets x 12 reps
  • Front Lateral Raises (20 lbs), 2 sets x 12 reps

Comments:

* The incline press felt harder then the last time. I could only do 2 sets of 6 reps and one set of 5. However, the reps I performed today were done with a spotter and in strict form. I recall doing this exercise the last time arching my back, bouncing the bar off my chest, and not locking out my elbows which are all forms of cheating.

Thursday’s Workout

Legs:

  • Deadlift (205 lbs), 3 sets x 7 reps
  • Squats (205 lbs), 3 sets x 5 reps

Calves:

  • Standing Barbell Calf Raises, (205 lbs), 3 sets x 25 reps
  • Standing One Legged Calf Raises, 2 x 70 reps

Abs:

  • Hanging Leg Raises, 2 sets x 15 reps
  • Lying Leg Raises, 3 sets x 85 reps

Wednesday – Upper Body

Chest & Back

  • Weighted Dips (BW=153 lbs + 95 lbs), 2 sets x 12 reps
  • Weighted Chin-ups (BW=153 lbs + 32.5 lbs), 3 sets x 7 reps
  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Barbell Row** (160 lbs), 2 sets x 12 reps
  • Push-ups, 3 sets x 35 reps
  • Barbell Shrug (205 lbs), 2 sets x 12 reps

Shoulders

  • Standing Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raise (30 lbs), 2 sets x 12 reps
  • Front Lateral Raise (20 lbs), 2 sets x 12 reps

Arms

  • Barbell Curl (85 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension (30 lbs), 3 sets x 7 reps

Comments:

* I couldn’t do the seventh rep on the third set. I will drop the weight down to 135 lbs and start out with sets of 12 reps and ensure a spotter is available.

** The weight is getting to be too heavy for sets of twelve. I am cheating too much. Progress with same weight but drop to 3 sets of 7 reps.

Tuesday’s Workout

Legs:

  • Deadlift (200 lbs), 3 sets x 7 reps
  • Squats (200 lbs), 3 sets x 5 reps

Calves:

  • Standing Barbell Calf Raises, (200 lbs), 3 sets x 25 reps
  • Standing One Legged Calf Raises, 2 x 65 reps

Abs:

  • Hanging Leg Raises, 2 sets x 15 reps
  • Lying Leg Raises, 3 sets x 80 reps

Monday’s Workout – Upper Body

Chest and Back:

  • Weighted Dips (BW=153 lbs + 90 lbs), 2 sets x 12 reps
  • Chin-ups (BW=153 lbs + 30 lbs), 3 sets x 7 reps
  • Incline Press (155 lbs), 3 sets x 7 reps
  • Barbell Row (155 lbs), 2 sets x 12 reps
  • Bench Press (150 lbs), 2 sets x 12 reps
  • Upright Row (75 lbs), 2 sets x 12 reps

Shoulders:

  • Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raises (25 lbs), 2 sets x 12 reps
  • Front Lateral Raises (20 lbs), 2 sets x 12 reps

Arms:

  • Barbell Curl (80 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension* (30 lbs), 2 sets x 12 reps
  • Alternate Dumbbell Curl (30 lbs), 3 sets x 7 reps
  • Push-ups, 3 sets x 30 reps

Comments:

* Partial Reps as weight was too heavy.