I figured this would be a good place to keep track of my workouts. Right now I am following a three day split. Day 1 chest/triceps, day 2 legs/shoulders, day 3 back/biceps. I try to workout 3 to 4 times a week. And I like to switch up my workouts every few months.
The way I write my workouts are weight used (pounds) x reps x sets
I also do warm up sets for each exercise but don't write them down
Today's workout
10/22/2013
Back/Biceps
Warm up - 5 min jog
Deadlift
135 x 4
Chin ups
2.5 x 7 x 2
Barbell row
45 x 13
45 x 12
45 x 11
Lat pulldown
45 x 15
50 x 15
55 x 13
60 x 10
Barbell curls
30 x 15
30 x 13
30 x 11
Hammer curls
20 x 11 x 2
Barbell shrugs
60 x 11
60 x 12
60 x 9
Great job G, tracking is always helpful to me. Can't wait to see your progress over time. :)
Chest/Triceps
Warm up - 6 min jog
Flat barbell bench press
85 x 8
85 x 7
85 x 6 x 2
Incline barbell bench press
60 x 14
60 x 11 x 2
Flat dumbbell bench press
25's x 13 x 2
Flat dumbbell flyes
10's x 11 x 3
Tricep pushdown
30 x 15
35 x 15
35 x 11 x 2
35 x 10
Skullcrushers
20 x 15
25 x 15
30 x 14
Quote from: LearnedHand on October 22, 2013, 10:21:17 PM
Great job G, tracking is always helpful to me. Can't wait to see your progress over time. :)
What kind of workouts do you do? Thanks for joining :)
10/25/2013
Legs/Shoulders
Warm up - 8 min jog
Squats
60 x 10 x 4
Leg curl
30 x 14
35 x 10
40 x 8
Leg extension
35 x 15
40 x 15
Romanian deadlift
60 x 12 x 3
Military press
40 x 15
40 x 12
40 x 11
40 x 8
Side raise
10's x 10 x 2
10's x 9
Rear delt raise
10's x 12 x 2
peeks in on G's routine. Keep it up man!
Quote from: Nate on October 26, 2013, 08:48:08 AM
peeks in on G's routine. Keep it up man!
Stop in anytime Nate!
10/27/2013
Back/Biceps
Warm up - 3 min jog
Deadlift
135 x 5
Chin ups
2.5 x 8 x 2
Barbell row
45 x 14
45 x 13
45 x 12
Lat pulldown
50 x 15
55 x 14
60 x 11
65 x 8
Barbell curls
30 x 15
30 x 14
30 x 12
In a rush today so got done what I could.
10/31/2013
Chest/Triceps
Warm up - 4 min jog
Flat barbell bench press
85 x 8 x 2
85 x 7 x 2
Incline barbell bench press
60 x 15
60 x 12 x 2
Flat dumbbell bench press
25's x 14 x 2
Flat dumbbell flyes
10's x 12 x 3
Tricep pushdown
35 x 15
35 x 12 x 2
35 x 11
Skullcrushers
25 x 15
30 x 15
35 x 8
11/1/2013
Back/Biceps
Warm up - 5 min jog
Deadlift
140 x 3
Chin ups
2.5 x 9 x 2
Barbell row
45 x 15 x 2
45 x 13
Lat pulldown
55 x 15
60 x 12
65 x 9
70 x 8
Barbell curls
30 x 15 x 2
30 x 13
Hammer curls
20's x 12 x 3
Barbell shrugs
60 x 13 x 2
60 x 10
11/4/2013
Legs/Shoulders
Warm up - 7 min jog
Squats
60 x 11 x 4
Leg curl
30 x 15
35 x 11
40 x 9
Leg extension
40 x 15
45 x 14
Romanian deadlift
60 x 13 x 3
Military press
40 x 15
40 x 13
40 x 12
40 x 9
Side raise
10's x 10 x 3
Rear delt raise
10's x 13
10's x 12 x 2
Dumbbell front raise
15's x 15
Had my shot yesterday, probably not the best idea to work legs the next day. Oh well
11/5/2013
Chest/Triceps
Warm up - 8 min jog
Flat barbell bench press
85 x 8 x 4
Incline barbell bench press
60 x 15 x 3
Flat dumbbell bench press
25's x 15 x 2
Flat dumbbell flyes
10's x 13 x 3
Tricep pushdown
35 x 15
35 x 13 x 2
35 x 12
Dumbbell skullcrushers
15's x 11,9,8
11/6/2013
Back/Biceps
Warm up - 6 min jog
Deadlift
140 x 4
Chin ups
2.5 x 10 x 2
Barbell row
50 x 15 x 3
Lat pulldown
60 x 13
65 x 10
70 x 9
75 x 8
Barbell curls
30 x 15 x 2
30 x 14
Hammer curls
20's x 13 x 4
Barbell shrugs
60 x 15 x 2
60 x 12
11/7/2013
Legs/Shoulders
Warm up - 7 min jog
Squats
60 x 12 x 4
Leg curl
35 x 15
40 x 10
45 x 8
Leg extension
45 x 15
50 x 15
Romanian deadlift
60 x 15 x 3
Military press
40 x 15
40 x 14
40 x 13
40 x 10
Side raise
10's x 11
Rear delt raise
10's x 13 x 2
Dumbbell front raise
15's x 15
20's x 4
Shoulders started to hurt
11/8/2013
Warm up - 5 min jog
Deadlift
140 x 5
Chin ups
2.5 x 11 x 2
11/11/2013
Warm up - 6 min jog
Flat barbell bench press
90 x 6 x 4
Incline barbell bench press
65 x 12 x 3
Flat dumbbell bench press
30's x 12 x 3
11/12/2013
Back/Biceps
Warm up - 7 min jog
Deadlift
145 x 3
Chin ups
2.5 x 12 x 2
Barbell row
55 x 12 x 3
Lat pulldown
60 x 14
65 x 11
70 x 10
75 x 9
Barbell curls
35 x 12 x 3
Seated DB curl
15's x 10
10's x 12 x 3
11/13/2013
Legs
Warm up - 8 min jog
Squats
65 x 11 x 4
Romanian deadlift
65 x 12 x 3
Lunges
BW x 12
3's x 12
Leg curl
40 x 11
45 x 9
50 x 6
Leg extension
50 x 15
55 x 11
11/14/2013
Shoulders & Arms
Warm up - 9 min jog
Military press
45 x 10
50 x 10
55 x 10
60 x 10
Barbell shrugs
65 x 12
70 x 12
75 x 12
Dumbbell side raise
10's x 11 x 3
Rear delt raise
15's x 7 x 3
One arm tricep pushdown
10 x 12
15 x 12
20 x 8 x 2
Hammer curl
25's x 9 x 4
11/16/2013
Chest
Warm up - 6 min jog
Flat barbell bench press
90 x 8 x 4
Incline barbell bench press
70 x 12 x 2
70 x 11
Flat dumbbell bench press
35's x 10
35's x 12
35's x 11
Dumbbell flyes
15's x 12 x 3
----------------------------------------------------------------
11/18/2013
Back & Biceps
Warm up - 10 min walk
Deadlift
145 x 4
Hammer grip pullups
5 x 6 x 2
Barbell row
60 x 12 x 2
60 x 10
Lat pulldown
60 x 15
65 x 12
70 x 11
75 x 10
Barbell curls
40 x 10
40 x 9 x 2
Seated DB curl
15's x 11 x 2
11/19/2013
Legs
Warm up - 11 min walk
Squats
70 x 10 x 4
Romanian deadlift
70 x 12 x 3
Lunges
3's x 12
5's x 12
10's x 12
Leg curl
40 x 12
45 x 10
50 x 7
Leg extension
55 x 12
60 x 8
Have to play some catch up here are my last few workouts..
---------------------------
11/20/2013
Shoulders & arms
Military press
50 x 10
55 x 10
60 x 10
65 x 10
Barbell shrugs
70 x 12
75 x 12
80 x 12
Dumbbell side raise
10's x 12
10's x 11 x 2
Dumbbell rear delt raise
5's x 20 x 3
1 arm tricep pushdown
15 x 12
20 x 9
20 x 8
20 x 7
Hammer curl
25's x 10 x 4
---------------------------
11/22/2013
Chest & triceps
Flat barbell bench press
95 x 8
95 x 6
90 x 6
85 x 10
Incline barbell bench press
75 x 12 x 2
75 x 10
dumbbell floor press
40's x 7
40's x 8
40's x 9
Dumbbell flyes
15's x 13 x 3
Tricep pushdown
40 x 12 x 2
40 x 8
Skullcrushers super setted with close grip bench press
30 x 12/30 x 6
30 x 12/30 x 6
30 x 10/30 x 6
---------------------------
Pull day
Deadlift
145 x 5
Hammer grip pullups
5 x 7 x 2
Barbell row
65 x 12 x 3
Face pulls
15 x 15
20 x 15
25 x 25
Seated DB curl
15's x 12 x 2
Hammer curls
25's x 11 x 3
11/27/2013
Push day
Barbell floor press
80 x 11
85 x 12
90 x 10
95 x 9
Military press
55 x 10
60 x 10
65 x 8
70 x 7
Dumbbell flyes
15's x 14 x 3
Dumbbell side raise
10's x 12,12,11
Tricep push down
40 x 12,12,9
11/29/2013
Legs
Warm up - 3 min walk
Squats
75 x 9 x 4
----------------------------------
12/2/2013
Pull day
Warm up - 4 min walk
Deadlift
150 x 3
Hammer grip pullups
5 x 8 x 2
Barbell row
70 x 6
70 x 7
70 x 8
Face pulls
20 x 16
25 x 17
30 x 12
Barbell curls
40 x 11
40 x 10
40 x 7
40 x 6