Saturday Workout (2014-02-01)

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

Tuesday Workout (2014-01-28)

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

Thursday Workout (2014-01-23)

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

Tuesday Workout (2014-01-21)

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.

Tuesday Workout (2013-07-09)

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

Monday Workout (2013-07-08)

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

Tuesday Workout (2013-07-02)

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

Monday Workout (2013-07-01)

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.

Tuesday Workout (2013-06-18)

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

Friday Workout (2013-06-14)

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