just another gym log from tangy
 

monday was chest day.

incline db press (overhead)
15 x 10
15 x 10
25 x 10
25 x 10
30 x 10
35 x 8
35 x 8

db bench press
30 x 10
30 x 10
30 x 10
30 x 8

delt flys
20 x 10
20 x 10
20 x 10

pec deck
55 x 10
80 x 10
100 x 10
100 x 10
100 x 10
100 x 4

seated chest press
80 x 10
80 x 10
80 x 10
80 x 8

leg day
 

squats (in a smith rack yuck - but this gym ain't got nuffin' else)
65 x 8
65 x 8
95 x 8
95 x 8
95 x 8
95 x 8

seated leg press
70 x 10
70 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

seated ham curl (per side)
30 x 8
30 x 8
50 x 8
50 x 8
50 x 8
50 x 8

db shoulder press
20 x 8
20 x 8
30 x 8
25 x 8
25 x 8

db shoulder raise (asshat socializer free weight hogs)
12 x 10
12 x 10
12 x 10
20 x 10

Seated Lat Pulldowns (2 warm up sets, 4 working sets of 8 reps each)
>
27.5 x 8
35 x 8
42.5 x 8
40 x 8
40 x 8
>
Seated Cable Rows (4 working sets)
>
35 x 8
40 x 8
40 x 8
40 x 8

Hyperextensions (5 count ~ the top) (4 working sets)
>
5
5
5
5
5 x 25

Standing Tricep pulldowns (inverse grip) (2 warm up sets, 4 working sets)
>
35 x 8
35 x 8
47.5 x 8
47.5 x 8
47.5 x 8
47.5 x 8

Laying Db skullcrushers (4 working sets)
>
25 x 6
25 x 8
25 x 8
25 x 7

saturday - 1 hour caving - kinda like rock climbing only different. :) for the purpose/intent of this journal, I'll call it an hour of medium intensity cardio.

monday was chest day.

bench press
65 x 10
85 x 10
115 x 8
125 x 1
115 x 8

incline db chest press
20 x 10
20 x 10
25 x 10
30 x 8
30 x 8
30 x 8

pec flyes
20 x 10
20 x 10
20 x 8
20 x 8

db chest press
25 x 10
35 x 6
35 x 6
35 x 5...(kinda hit myself in the face wth the last rep so it doesn't count)

barbell curl
35 x 10
35 x 8
35 x 8

BB Squats
55 x 10
55 x 10
85 x 8
85 x 8
85 x 7
85 x 7

Seated leg press
90 x 10
180 x 8
180 x 8
180 x 8
180 x 8

Laying Ham Curls (per side)
65 x 8 (both legs)
25 x 10
40 x 8
40 x 8
40 x 8

Seated DB shoulder press

20 x 8
20 x 8
25 x 8
25 x 8
25 x 8

DB shoulder raises
12 x 8
12 x 8
12 x 8

feb 17 wed

5k walk

feb 18 thursday

5k walk

feb 19 friday

5k walk

feb 21 sunday

10k walk

feb 22 monday

db chest press
20 x 10
20 x 10
25 x 10
30 x 10
30 x 10
35 x 8
35 x 8

incline db chest press
30 x 10
30 x 10
35 x 8

pec flyes

80 x 10
80 x 10
80 x 8
80 x 8

chest press (machine)
80 x 10
80 x 10
80 x 10
80 x 8

shoulder raises, lateral
20 x 8
15 x 8

shoulder raises, front
15 x 8
15 x 8

shoulder raises, lateral (pronated)
12 x 8
12 x 8

shoulder raises, front (pronated)
12 x 8
12 x 8

thursday was leg day

seated leg press
135 x 10
225 x 10
225 x 10
225 x 10

seated leg press
130 x 10
130 x 10
130 x 10
130 x 10

seated ham curl (per side)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

seated leg extension
50 x 10
70 x 10
70 x 10
70 x 10
70 x 10

leg press (again)
315 x 6
315 x 6
315 x 6
315 x 8

chest day

db chest press
20 x 10
20 x 10
30 x 10
30 x 10
35 x 10
35 x 10

db bicep curls (per side)
15 x 10
15 x 10
20 x 6
15 x 10
15 x 10

seated military press (slight recline)
95 x 10
105 x 8
115 x 8
125 x 7

same as above, behind my head
65 x 10
75 x 10
85 x 10
95 x 8

chest press (machine)
85 x 5
80 x 6
80 x 5
80 x 8

db pec flyes (per side)
20 x 10
20 x 10
20 x 10
20 x 10

yesterday was leg day. my right knee is wonky so i went a bit light on things:

seated ham curl (two legged, to ease the pressure on my right knee)

30 x 12
30 x 12
50 x 12
70 x 10
70 x 10

seated leg extension
30 x 12
50 x 12
70 x 10
70 x 10
90 x 10

leg press
145 x 10
145 x 10
315 x 8
315 x 8
315 x 8
315 x 8

squats (sucky smith rack)
95 x 8
95 x 8
95 x 8
95 x 8

back/shoulders/tris today i have a cold and lightened up on a couple of things.

lat pulldown
35 x 10
35 x 10
42.5 x 8
42.5 x 8
42.5 x 7

seated rows
35 x 8
35 x 8
35 x 8
35 x 8
35 x 10

db military press
35 x 8
25 x 12
25 x 12
25 x 12
25 x 12
25 x 12

db tricep curls
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

laying skullcrushers
25 x 6
25 x 8
25 x 8
25 x 8

deltoid machine thingy
10 x 10
50 x 10
30 x 10
30 x 10
30 x 10

first day back at the gym in a stinkin' week.

i did legs. it's not leg day. whatever.

squats (sucky smith rack)
95 x 8
95 x 8
95 x 8
105 x 8
105 x 8

seated leg press
90 x 10
90 x 10
110 x 10
110 x 10

seated ham curl (two legged, to ease the pressure on my right knee)
30 x 15
50 x 12
70 x 10
90 x 6
90 x 8
90 x 8

seated leg extension
30 x 12
50 x 12
70 x 10
90 x 10
90 x 10

leg press
90 per side x 10
90 per side x 10
90 per side x 10
90 per side x 10

20 min LISS cardio - 10 on the treadmill, 10 on elliptical

today was chest day.

bench press
45 x 10
65 x 10
85 x 10
105 x 10
105 x 10
105 x 8

pec deck
20 x 10
20 x 10
30 x 10
40 x 10
40 x 10

incline press
25 x 10
30 x 10
35 x 10
35 x 8

pec flyes (machine, not fw)
20 x 15
30 x 10
40 x 10
40 x 10
40 x 10

bench rows
15 x 20
15 x 20
15 x 20

shoulder raises
15 x 10
15 x 10
15 x 10
15 x 10

lateral raises
15 x 10
15 x 10
15 x 10
15 x 10

20 min LISS

wednesday was leg day

squats (real rack)
bar x 10
95 x 8
95 x 8
105 x 8
105 x 7

leg press
135 per side x 10
135 per side x 10
90 per side x 10
90 per side x 10

seated leg extension
50 x 12
50 x 12
90 x 10
90 x 10
90 x 8


laying ham curl (two legged, to ease the pressure on my right knee)
50 x 12
70 x 10
90 x 10
90 x 10
90 x 10

20 min LISS

thursday - back/shoulders/tris

fuck if i can remember, but it was a good one. i even huffed and grunted a bit.

cable rows
20 x 10
35 x 10
35 x 10
42.5 x 10
42.5 x 10
42.5 x 10

lat pulldowns
35 x 10
35 x 8
35 x 8
35 x 8
42.5 x 8

incline db press
30 x 10
35 x 10
35 x 10
35 x 10
35 x 8

laying skullcrushers
25 x 10
25 x 10
25 x 10
25 x 10

20 min LISS

back extensions
5 sets of 5 - no added weight

monday 22 chest day
 

Bench Press - Barbell, Flat, Wide Grip
Set 1: 12 x 45 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 95 lbs
Set 4: 12 x 105 lbs
Set 5: 12 x 105 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 60 Cals

Flyes - Cable, Flat Bench
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs
Set 5: 10 x 20 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 50 Cals

Bench Press - Dumbbell, Flat
Set 1: 12 x 25 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 58 Cals

Flyes - Dumbbell, Inclined Bench
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 25 lbs
Set 4: 8 x 25 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 36 Cals

Treadmill
Time: 00:20:00
Reported Difficulty: 4/10
Estimated Cal Burn: 194 Cals

Push-Ups
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Reported Difficulty: 7/10
Estimated Cal Burn: 28 Cals

tuesday 23 leg day
 

Squats - Barbell
Recorded as part of your leg day workout.
Set 1: 10 x 45 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs
Set 4: 8 x 95 lbs
Set 5: 8 x 95 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 87 Cals

Leg Press
Recorded as part of your leg day workout.
Set 1: 12 x 45 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 225 lbs
Set 4: 10 x 225 lbs
Set 5: 10 x 225 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 88 Cals

Leg Curls - Lying
Recorded as part of your leg day workout.
Set 1: 10 x 40 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs
Set 5: 9 x 70 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 59 Cals


Leg Extensions
Recorded as part of your leg day workout.
Set 1: 12 x 50 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 90 lbs
Set 4: 10 x 90 lbs
Set 5: 10 x 90 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 72 Cals

Treadmill
Recorded as part of your leg day workout.
Time: 00:20:00
Estimated Cal Burn: 249 Cals

wed 24 back/shoulders/tris
 

Lat Pulldowns - Wide-Grip
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 40 lbs
Set 5: 10 x 40 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 75 Cals

Seated Cable Rows
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 42.5 lbs
Set 5: 10 x 42.5 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 70 Cals

Shoulder Press - Dumbbell, Seated
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Estimated Cal Burn: 35 Cals

Skull Crushers
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 25 lbs
Estimated Cal Burn: 35 Cals

Back Extensions
Recorded as part of your back shoulders tris workout.
Set 1: 6 x 25 lbs
Set 2: 6 x 25 lbs
Set 3: 6 x 25 lbs
Set 4: 6 x 25 lbs
Set 5: 6 x 25 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 25 Cals


Treadmill
Recorded as part of your back shoulders tris workout.
Time: 00:20:00
Estimated Cal Burn: 249 Cals

thursday 26 cardio day
 

Treadmill - LISS
Time: 00:40:00
Cals Burned: 220




Reported Difficulty: 4/10

monday was chest day :)

Elliptical Machine - HIIT


Time: 00:20:00
Cals Burned: 200

Reported Difficulty: 6/10


Flyes - Dumbbell, Inclined Bench


Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

Set 4: 10 x 20 lbs


Butterfly


Set 1: 10 x 95 lbs

Set 2: 10 x 95 lbs

Set 3: 10 x 80 lbs

Set 4: 10 x 80 lbs

Set 5: 7 x 80 lbs


Bench Press - Dumbbell, Flat


Set 1: 10 x 35 lbs

Set 2: 8 x 35 lbs

Set 3: 8 x 35 lbs

Set 4: 6 x 35 lbs

Set 5: 4 x 35 lbs


Bench Press - Barbell, Inclined


Set 1: 10 x 35 lbs

Set 2: 10 x 35 lbs

Set 3: 10 x 35 lbs

Set 4: 8 x 35 lbs

Set 5: 8 x 35 lbs


Bench Press - Smith Machine


Set 1: 10 x 20 lbs

Set 2: 10 x 50 lbs

Set 3: 10 x 50 lbs

Set 4: 10 x 50 lbs

Set 5: 8 x 50 lbs

today was leg day

racks were occupied for too long, so i didn't do squats today. added seated leg press, which i don't normally do.

Leg Press - 45 degree sled

Set 1: 12 x 45 lbs

Set 2: 10 x 135 lbs

Set 3: 10 x 225 lbs

Set 4: 10 x 225 lbs

Set 5: 10 x 225 lbs


Leg press - seated

Set 6: 10 x 225 lbs

Set 7: 10 x 50 lbs

Set 8: 10 x 110 lbs

Set 9: 10 x 130 lbs

Set 10: 10 x 150 lbs

Set 11: 10 x 150 lbs



Ham Curls - Seated

Set 1: 10 x 40 lbs

Set 2: 10 x 70 lbs

Set 3: 10 x 80 lbs

Set 4: 10 x 80 lbs

Set 5: 10 x 80 lbs


Leg Extensions

Set 1: 12 x 50 lbs

Set 2: 10 x 90 lbs

Set 3: 10 x 90 lbs

Set 4: 10 x 90 lbs

Set 5: 10 x 90 lbs


HIIT - elliptical
Time: 00:20:00

NUTRITION

1834 Calories
84.0g of Fat
129.2g of Protein
134.9g of Carbs