Gym - 12/23/2010 - Chest and Biceps

Workout:

• 4 sets of Bench Press @ ~ 145 - 155lbs
• 3 sets of Incline Bench @ 95-125lbs
• 3 sets of cable crosses
• 3 sets of straight bar curl @ 45- 55lbs
• 3 sets of alternating dumbell curls 25-35lbs
  
• 3 sets of cable concentration curls

Gym 12/21/2010 Triceps and Shoulders

Workout:

• 3 rounds of 9 dips
• 3 rounds of nose breaker tricep extentions
• 3 rounds of tricep pulldowns
• 3 rounds of push press @ 45-85 lbs
• 3 rounds of dumbell press @ 25-35 lbs
• 3 rounds of SDHP
  

Gym 12/16/2020 - Chest / Biceps

Workout:

• 4 sets of Bench Press @ ~ 145 - 155lbs
• 3 sets of Incline Bench with dumbells @ 35-50lbs
• 3 sets of cable crosses
• 3 sets of straight bar curl @ 45- 50lbs
• 3 sets of alternating dumbell curls
• 3 sets of concentration curls
  

Gym 11/29/2010 Biceps

Workout:

3 Rounds of 10:

• Dumbell Curls @ 25,30,35
• Preacher Curls
• Concentration Curls
• Dips
  

I just wanted to get in a arm workout.

Gym 9-11-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 135, 10 @ 135, 10 @ 155, 10 @ 135
  
• Incline Bench 3 sets 10 @ 125
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Weight Today: 162 Lbs - No Shoes / Shirt

Gym 8-28-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 145, 10 @ 155, 10 @ 165, 10 @ 175
  
• Decline Bench 3 sets 10 @ 175
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 5-19-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 145, 10 @ 155, 10 @ 165, 10 @ 175
  
• Decline Bench 3 sets 10 @ 175
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 5-11-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 5 sets of 10 @ 145
  
• Incline Bench 3 sets of 9 @ 50 lbs
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 5-3-2010 Shoulders and Triceps

Workout:

Shoulders:

• clean / push press * 3 sets of 9 @ 115 lbs
• Dumbell press * 3 sets of 9 @ 35, 40, 45 lbs
• Farmers carry * 3 @ 40, 45, 50 lbs (walked around the gym)
• Kettle Bell upright row * 3 sets @ 2 poods

Triceps:

• Kettle Bell kickbacks * 3 sets @ 1/2 pood
• Cable pulldowns * 3 sets
• Dips * 5 sets @ body wieght

Abs:
Ab Roller

Gym 5-2-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 3 sets of 10 @ 145
  
• Incline Bench 3 sets of 9 @ 50 lbs
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Straight barbell curls
  
• Concentration cable Curls

Gym 4-29-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 3 sets of 8 @ 135, 155, 165
  
• Decline Bench 3 sets of 9 @ 135, 145 lbs each
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Straight barbell curls
  
• Concentration cable Curls

This was a quick workout as I only had 30 minutes...

Gym 4-28-2010 Shoulders and Triceps

Workout:

Shoulders:

• clean / push press * 3 sets of 9 @ 115 lbs
• Dumbell press * 3 sets of 9 @ 35, 40, 45 lbs
• Farmers carry * 3 @ 40, 45, 50 lbs (walked around the gym)
• Kettle Bell upright row * 3 sets @ 2 poods

Triceps:

• Kettle Bell kickbacks * 3 sets @ 1/2 pood
• Cable pulldowns * 3 sets
• Dips * 5 sets @ body wieght

Abs:

• 4 sets of 25 situps
  

Gym 4-22-2010 Chest and Biceps

Workout:
Chest Workout:

3 rounds of 10:

• Flat Bench 5 sets of 8 @ 125, 135, 155, 175, 185
  
• Incline Bench 3 sets of 9 @ 115, 135, 135lbs each
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 4-15-2010 Shoulders and Triceps

Workout:

Shoulders:

• Barbell front raises * 3 sets of 9 reps @ 35lbs
• Push press * 3 sets of 9 reps @ 65lbs
• Dumbell raises for shoulders * 3 sets of 9 reps @ 15lbs

Triceps:

• Nose Breakers * 3 sets @ 55 - 75 lbs
• Cable pulldowns * 3 sets @ 75lbs
• Dips * 3 sets@ 25lbs (I added weight with a belt)
  

Abs:
3 sets * 20 reps

Gym 4-13-2010 Back and Abs

Warmup:

• Jump Rope - 3 sets of 50

Workout:

Back -

• Deadlift - Light at 3 sets of 10 @ 135lbs (I know better than to overdo deadlifts now)
• Standing Kettle Bell Rows - 3 sets of 10 @ 20lbs per KB
• Back extensions - 3 sets of 10

Abs -

• Situps on the machine 3 sets of 15 @ 75lbs
• Incline situps 3 sets of 20 @ no wieght
• Incline situps 3 sets of 15 with 25lb wieght
  

Gym 4-12-2010 Chest and Biceps

Workout:
Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

I was in a huge hurry this time. The good thing is that the gym is basically in the same building. I have no excuse not to go.

Gym 4-7-2010 Shoulders and Triceps

Workout:

Shoulders:

• Dumbell press for shoulders * 3 sets of 9 reps @ 35lbs
• Push press * 3 sets of 9 reps @ 65lbs
• Dumbell raises for shoulders * 3 sets of 9 reps @ 15lbs

Triceps:

• Pulldowns * 3 sets @ 55 - 75 lbs
• Kettlebell kickbacks * 3 sets @ 10lbs
• Dips * 3 sets

Abs:

• 3 sets * 20 reps
  

Gym 4-5-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Gym 3-15-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Gym 3-9-10 Legs

Workout:

3 sets of 10

• Back Squats @ 135lbs - Light, but I haven't done these in a while
• Seated thigh extensions
• Seated Calf extensions