Dan’s Workout Journal

i had to do this for my PE class. we took a certain percentage of our bodyweight and lifted it as many times as we could for various lifts.

lat pulldowns:
140x21x1

bench press - barbell:
150x25x1

preacher curls:
70x14x1

Duration: 15 minutes

decent workout

DB shoulder press:
50x10x1
60x6x3

lateral raise:
22x10x1
27x10x3

high incline smith press:
135x10x3

lat pulldowns:
160x8x3

pec dec:
80x12x3

HS high row:
180x12x1
180x10x1
180x8x1

machine preacher curl:
60x10x4

cable pushdowns:
100x15x1
110x15x3

Duration: 60 minutes

decent workout

front squats:
135x5x1
185x3x1
205x3x1
225x2x1
205x3x2
135x10x1

sled calf raises:
90x15x1
180x12x1
270x6x1
180x12x3

standing hamstring curl:
40x10x1
50x8x2 (PR)

leg extensions:
210x15x1
255x12x1

leg curls:
135x10x1
150x6x1

Duration: 50 minutes

bike 20 min:
xxxx1

stairMaster - machine 25 min:
xxxx1

Duration: 45 minutes

good workout. flat flyes are a bitch on my shoulder. not going to bother with them again. HS high row is a new excercise, and it felt great. im trying to target my lats a bit more now since ive been focusing on my mid back for so long.

incline bench press:
135x10x1
185x6x1
185x4x2

bent over rows - barbell:
135x10x1
185x10x1
225x5x2

flat flyes:
30x10x1
40x8x1
40x6x1
30x8x1

HS high row:
90x15x1
180x15x1
270x6x1 (PR)
180x17x1 (PR)

smith btn press:
115x12x1
115x15x1
115x12x1

later raise(supersetted with btn press):
20x10x3

DB curl:
40x8x1
43x6x1
48x5x1

incline triceps Extension - barbell(supersetted with curls):
70x10x2
70x8x1

Duration: 70 minutes

bike - 15 min:
xxxx1
xxxx1

stairMaster - machine - 15 min:
xxxx1

yeah thats right… im doing cardio

Duration: 45 minutes

bike:
xxxx1

Duration: 20 minutes

i wanted to skip this workout so bad today but i forced myself into the gym. gotta stop slackin.

sled calf raises:
90x15x1
180x12x1
230x10x1
180x10x2

front squats(last set was low end partials):
135x5x1
185x5x2
205x2x1
135x10x1

standing hamstring curls:
40x12x1
40x10x1
40x8x1

leg extensions:
225x12x1
225x12x1

leg curls:
135x8x2

Duration: 50 minutes

decent workout. did this at home.

low incline bench press:
185x10x2 (PR)
185x5x1

incline flys - dumbbells(supersetted with low incline bench press):
25x8x2

pullups:
bwx6x3

bent over rows - barbell(supersetted with pullups):
185x8x3

seated BTN press:
95x12x3

dumbell curl:
55x4x2

single arm DB OH extension:
25x12x2

Duration: 60 minutes

i havent done much of anything the last few days so i decided i at least needed to get something in.

bent over rows - barbell:
185x10x3

front squats:
135x10x2

incline bench press:
135x15x2

1 arm standing DB press:
55x8x2

5 sets of leg lifts throughout

Duration: 50 minutes