Category: Fitness

Workout Duration: 60 minutes

Bench Press	75 lbs x 8 Reps 95 lbs x 8 Reps 95 lbs x 8 Reps 95 lbs x 8 Reps
Body Rows	10 Reps 10 Reps 9 Reps
Skull Crushers	45 lbs x 10 Reps 55 lbs x 8 Reps 55 lbs x 8 Reps
Curls	25 lbs x 8 Reps 25 lbs x 8 Reps

Current Weight: 128 lbs
Workout Duration: 65 minutes

Squat	75 lbs x 10 Reps 75 lbs x 10 Reps 75 lbs x 10 Reps
Romanian Deadlift	105 lbs x 10 Reps 105 lbs x 10 Reps
Pull-ups	8 Reps 6 Reps 5 Reps
Dips	8 Reps 8 Reps 8 Reps

Workout Duration: 115 minutes

Push Press	65 lbs x 8 Reps 55 lbs x 10 Reps 55 lbs x 10 Reps 55 lbs x 9 Reps
Body Rows	10 Reps 10 Reps 7 Reps
Dumbbell Lateral Raise	10 lbs x 10 Reps 10 lbs x 10 Reps 10 lbs x 10 Reps
Kettle Bell Swings	25 lbs x 10 Reps 25 lbs x 10 Reps 25 lbs x 10 Reps
Planks	30 Seconds 60 Seconds

Current Weight: 124 lbs
Workout Duration: 90 minutes

Squat	95 lbs x 5 Reps 65 lbs x 5 Reps 65 lbs x 10 Reps 65 lbs x 10 Reps
Romanian Deadlift	95 lbs x 10 Reps 95 lbs x 10 Reps 95 lbs x 10 Reps
Pull-ups	6 Reps 4 Reps 3 Reps
Dips	5 Reps 2 Reps 7 Reps

It’s been a little over 6 months since I was at the gym last July. This break was a little longer than I would have liked and I lost some progress. I dropped 8 pounds (trying to gain) and lost a good amount of strength. I will be easing back into it for the next few weeks with a friend of mine and then following a 3-day workout rotation. After a while I may go back into my 4-day workout just because I liked it.

Workout Duration: 65 minutes

Bench Press	125 lbs x 6 Reps 125 lbs x 6 Reps 125 lbs x 6 Reps 125 lbs x 6 Reps
Weighted Dips	10 lbs x 15 Reps 10 lbs x 14 Reps 10 lbs x 10 Reps
Incline Dumbbell Bench	35 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps
Incline Flys	20 lbs x 10 Reps 20 lbs x 10 Reps 20 lbs x 10 Reps
Knees to Elbows	10 Reps 10 Reps 10 Reps
Ab Wheel	15 Reps 15 Reps 10 Reps
Hammer Curls	35 lbs x 6 Reps 35 lbs x 6 Reps

Current Weight: 132 lbs
Workout Duration: 50 minutes

Squat	125 lbs x 5 Reps 125 lbs x 5 Reps 125 lbs x 5 Reps 125 lbs x 5 Reps 125 lbs x 5 Reps
Romanian Deadlift	135 lbs x 8 Reps 135 lbs x 8 Reps 135 lbs x 8 Reps
Front Squat	Skipped
Split Squat	20 lbs x 8 Reps 20 lbs x 8 Reps
Standing Calf Raises	140 lbs x 8 Reps 150 lbs x 8 Reps

Workout Duration: 70 minutes

Bench Press	125 lbs x 6 Reps 125 lbs x 6 Reps 125 lbs x 6 Reps 125 lbs x 6 Reps
Weighted Dips	10 lbs x 20 Reps 10 lbs x 10 Reps 10 lbs x 9 Reps
Incline Dumbbell Bench	35 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps
Incline Flys	20 lbs x 10 Reps 20 lbs x 10 Reps 20 lbs x 10 Reps
Knees to Elbows	10 Reps 10 Reps 10 Reps
Ab Wheel	15 Reps 15 Reps 10 Reps

Current Weight: 133 lbs
Workout Duration: 30 minutes

Squat	Skipped
Romanian Deadlift	Skipped
Front Squat	Skipped
Split Squat	25 lbs x 8 Reps 25 lbs x 8 Reps 25 lbs x 8 Reps
Standing Calf Raises	140 lbs x 8 Reps 140 lbs x 8 Reps 140 lbs x 8 Reps
Hammer Curls	35 lbs x 6 Reps 35 lbs x 6 Reps

I decided to cut today’s workout short because I didn’t go as early as I’d like.

Current Weight: 132 lbs
Workout Duration: 80 minutes

Bench Press	125 lbs x 6 Reps 125 lbs x 6 Reps 125 lbs x 6 Reps 125 lbs x 6 Reps
Weighted Dips	10 lbs x 18 Reps 10 lbs x 12 Reps 10 lbs x 10 Reps
Incline Dumbbell Bench	35 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps
Incline Flys	20 lbs x 10 Reps 20 lbs x 10 Reps 20 lbs x 10 Reps
Knees to Elbows	10 Reps 10 Reps 10 Reps
Ab Wheel	15 Reps 12 Reps 12 Reps
Hammer Curls	35 lbs x 6 Reps 35 lbs x 6 Reps 35 lbs x 6 Reps

Workout Duration: 45 minutes

Push Press	95 lbs x 3 Reps 95 lbs x 3 Reps 105 lbs x 3 Reps 105 lbs x 3 Reps 105 lbs x 3 Reps
Dumbbell Press	30 lbs x 10 Reps 30 lbs x 10 Reps 30 lbs x 10 Reps
Dumbbell Lateral Raise	15 lbs x 12 Reps 15 lbs x 12 Reps 15 lbs x 12 Reps
Side Planks	1 minute 30 seconds
Ab Wheel (from feet)	Skipped. Not yet strong enough to attempt one.
Ab Wheel (from knees)	25 Reps