Jon (j_b) wrote,
Jon
j_b

(gym workout notes for past 2wks, boring numbers)

Here's the workout results for the first two weeks. I'll write more later on.

MONDAY                      Week 1       Week 2
                            Wt/Reps      Wt/Reps
Dumbell Bench Press
  Reps: 10      Set 1        25/10        25/10                
  Rest: 2m      Set 2        30/10        30/10                
                Set 3        35/10        35/10                
Dumbell Incline Press
  Reps: 10      Set 1        20/10        20/10                
  Rest: 2m      Set 2        20/8         25/10                
                Set 3        20/10        30/6                
Barbell Bench Press
  Reps: 10      Set 1        65/10        65/10                
  Rest: 2m      Set 2        75/6         75/10                
                Set 3        85/4         85/7                
Cable Flys
  Reps: 10      Set 1        20/10        25/10                
  Rest: 2m      Set 2        25/10        30/10                
                Set 3        25/10        35/10                
Tricep Pushdowns
  Reps: 10      Set 1        70/10        70/10                
  Rest: 2m      Set 2        80/10        80/9                
                Set 3        85/7         70/10                
Push-Ups
  Reps: 10      Set 1                        5                
  Rest: 2m      Set 2                        5                
                Set 3                        7                

WEDNESDAY                   Week 1       Week 2
                            Wt/Reps      Wt/Reps
Barbell Squats
  Reps: 10      Set 1        85/10        95/10                
  Rest: 2m      Set 2        95/10       105/10                
                Set 3       105/10       115/10                
DB Squats
  Reps: 10      Set 1                     70/10                
  Rest: 2m      Set 2                     70/10                
                Set 3                                
Leg Curls
  Reps: 10      Set 1       100/10       100/10                
  Rest: 2m      Set 2       100/7        110/10                
                Set 3        90/10       120/10                
Leg Extensions
  Reps: 10      Set 1       100/10       100/10                
  Rest: 2m      Set 2       100/10     112.5/10                
                Set 3       100/10       125/10                
One-Leg Squats
  Reps: 10      Set 1                                
  Rest: 2m      Set 2                                 
                Set 3                                
Deadlifts
  Reps: 10      Set 1        50/10        25/10                
  Rest: 2m      Set 2        60/10        30/10                
                Set 3        70/10        35/10                
Anterior Reaches
  Reps: 10      Set 1           10           10                
  Rest: 2m      Set 2           10           10                
                Set 3                        10                

FRIDAY                      Week 1       Week 2
                            Wt/Reps      Wt/Reps
Lat Pull-Downs
  Reps: 10      Set 1       100/10       100/10 (1)                
  Rest: 2m      Set 2       110/10       110/10                
                Set 3       120/8        120/10                
Seated Rows
  Reps: 10      Set 1        80/10        80/10 (5)                
  Rest: 2m      Set 2        70/6         85/7                
                Set 3        70/10        85/10                
Dumbell Curls
  Reps: 10      Set 1        30/6         30/10 (4)                
  Rest: 2m      Set 2                     35/5                
                Set 3                     35/4                
DB Bent-Over Rows
  Reps: 10      Set 1        20/10        20/10 (6)                
  Rest: 2m      Set 2        25/10      22.5/10                
                Set 3        30/10        25/9                
EZ Curls
  Reps: 10      Set 1        35/10        35/10 (3)                
  Rest: 2m      Set 2        45/10        45/7                
                Set 3        45/5         45/6                
Cable Reverse Flys
  Reps: 10      Set 1        20/10        40/10 (2)                
  Rest: 2m      Set 2        25/10        50/6                
                Set 3        30/6         50/4                

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