Training Sessions

Training Training Logs
49

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Friday 8/3/18

Bench Press 3 @55lbs 2 @65lbs
Incline Press 5x5 @50lbs
tricep push down 1 @33lbs 1 @ 22lbs 3 @27lbs

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51

Monday 8/6/18

Leg press 3x5 @160 2x5 @140lbs

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52

Tuesday 8/7/18

Lat Pulldown 1x15 @71lbs 1x10 @66lbs 3x5 @55lbs
Low Row 3x10 @66lbs
Bicep Curl 1x5 @15lbs 3x15 @10lbs

30 minute abs group class

45 minute walk @3.5 mph

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53

Monday pull day - (back and biceps)

  1. Cable row or a machine row or a seated row 3 sets of 10-15 reps
  2. Lat pull down (underhand grip) 3 sets of 10-15 reps
  3. Ez curl Dumbbell curls or Cable curls 3 sets of 10-15 reps

Wednesday - (legs and abs)

  1. 45 degree leg press 3/4 sets of 10-15 reps
  2. Leg extensions or leg curls 3 sets of 10-15 reps
  3. (Abs) your favorite ab exercise or machine

Friday push day - (chest and triceps)

  1. Bench press 3 sets of 10-15 reps
  2. Machine chest press or Seated press 3 sets of 10-15 reps
  3. Tricep push downs 3/4 sets of 10-15 reps

Side notes:

  • Make sure to pick the right weight so itā€™s not too heavy and not too low
  • Make sure to rest enough (5 min.) in between sets
  • Make sure to move up in weight if you notice you are stronger than on your previous sessions
  • Do the cardio sessions as you see fit make sure they donā€™t interfere with the weight lifting sessions and vice versa
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54

bench press 3 sets of 7 @ 155 lbs

going to do bench again and start working my way back to 3 sets of 10-12 with this weight

:fire:

55

Saturday 8/11/18

Bench Press 2x10 @65lbs 1x12 @55lbs
Incline was a total fail. I think I just donā€™t have enough strength for that. Iā€™ll try that one again in a few months
Tricep Push down 3x13 @22lbs

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56

probably cause you were pre exhausted from benching no big deal keep up the good work.

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57

olympic squat 3 sets of 5 @ 225 lbs

58

Monday 8/13/18

Lat pull down 2x10 @61lbs 8 @66lbs 2x15 underhanded @56lbs
Low Row 3x12 @71lbs
Bicep curl 3x12 @10lbs

Wednesday 8/15/18
Leg Press 3x12 @90lbs
Glute Machine 3x15 @48lbs
Leg Curl 3x12 @50lbs

1 Like
59

olympic squats 4 sets of 5 @ 225 lbs
bench press 3 sets of 5 @ 155 lbs

60

Monday 8/20/18

Underhanded Lat pull downs 3x12 @61lbs
Low Row 3x12 @66lbs

I started a new diet yesterday. Atkins. Iā€™m all in so Iā€™ll see if it works.

1 Like
63

bench press 3x5 @ 160 lbs
olympic squat 3x5 @ 230 lbs
bb curls 3x10 @ 88 lbs

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Monday 8/27/18

Lat pulldown 3x12 @66lbs
Low row 3x12 @66lbs
Bicep curls using bar 3x12 @25lbs

1 Like
66

olympic squats 3x6 @ 225 lbs
strict press 3x3 @122 lbs

cardio (bike): 47 min ā€“ 25 kilometers

67

(Day 1)

Leg Press or Squat - 3/4 sets of 10 reps
Standing press - 3/4 sets of 10 reps
Lat pull down (underhand grip) - 3/4 sets of 10 reps

(Day 2)

Leg Press or Squat - 3/5 sets of 5 reps
Bench Press - 3/4 sets of 10 reps
Seated cable row - 3/4 sets of 10 reps

(Cardio days)

30 - 50 minutes of moderate cardio

  • Rotate day 1 and 2 every fourth or fifth day depending on recovery
  • Use good form to prevent injuries
  • Rest enough time in between sets to enhance performance
  • Use a heavy enough weight to complete all sets but donā€™t use a weight thatā€™s too heavy
  • Rotate between the Squat and the Leg press in case you donā€™t want to Squat do Leg press on both days one day high reps and the other day low reps
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68

Lifting restart. Itā€™s been a whileā€¦ Iā€™ve kept up with my diet and group classes but Iā€™m ready to start gaining strength again. Today and for the next couple days I will just be getting reacquainted with the gym and the equipment.

5x5

Leg press 80 lbs
Leg curl 50lbs
Leg extension 50lbs

Lay pull down 55lbs
Bench Press 55lbs

I cannot believe how much strength Iā€™ve lost. -_-

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69

ā€œ4 YEARS LATERā€

Wow lol

70

Welcome back! Donā€™t worry too much about the strength loss, itā€™ll come back in time.

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