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