My Official Training Journal

[Athlete99]

Just thought I'd make one of these to track my progression. Well, I haven't worked out (besides bench, squat, and a few other exercises) since before football season, but I've started up again. For my first workout, I went pretty light, but have not finished for the day. More will probably be up later.

Chest Press
22.5lbs - 12 reps - 1 set
25lbs - 10 reps - 1 set
30lbs - 8 reps - 1 set
35 lbs - 6 reps - 1 set

Chest Flies
20lbs - 12 reps - 1 set
22.5 - 10 reps - 1 set
25 - 8 reps - 1 set

Lateral Raises
10lbs - 12 reps - 1 set
12.5lbs - 11 reps - 1 set
(didn't finish this one through, and I realize that it's very light weight, I just have to get used to it again)

Shoulder Shrugs
25lbs - 12 reps - 1 set
30lbs - 10 reps - 1 set
(didn't get to finish this one either, it got cut short because I had to go somewhere)

Pushups
50 - no stopping

[Athlete99]

Bench Press
95lbs - 8 reps - 1 set
100lbs - 4 reps - 1 set
105lbs - 2 reps - 1 set
110lbs - 1 rep - 1 set

I am terrible at benching. But I am very new to lifting, so hopefully it'll increase as I keep doing it. I could've done more reps during the first three sets, and the last one was kind of my "max out" if you want to call it that. I might've been able to do 5-10 pounds more, but I was cut short and didn't try.

Dumbell Curls
20lbs - 12, 10, 8, 6 reps - 4 sets

Went light today, haven't curled since before football season.

Leg Press Machine

100lbs - 12 reps - 1 set
120lbs - 10 reps - 1 set
140lbs - 8 reps - 1 set
160lbs - 6 reps - 1 set
180lbs - 4 reps - 1 set
200lbs - 2 reps - 1 set
220lbs to 400lbs - 1 rep - 1 set

I realized that it was extremely easy after my pyramid sets, so I just kept increasing 20 pounds after each rep until I got up to 400. My technique was probably horrible as I increased weight, but it was my first time doing this.

Squat
135lbs - 8 reps - 1 set
145lbs - 6 reps - 1 set
150lbs - 4 reps - 1 set

After this, I was talking to an employee there, and he told me that I was doing it wrong. He and another co-worker then told me to put 95 on there and get my form down. He stated that I put a lot of my weight on my knees, and that I'd end up needing knee surgery if I continued doing this. So I did 12 reps with 95 pounds, and had better form.

95lbs - 12 reps - 1 set

Dumbell Squat
20 lbs - 10 reps - 1 set
30lbs - 4 reps - 1 set

Just tried to get my form better, and it was hard. I'm so used to leaning forward, it's very difficult to change my form. Ahh, it makes me mad that I'm not going to be able to lift the heavier weights until I improve my form.

[Athlete99]

Friday Workout

Dumbell Curls
25lbs - 9 reps - 1 set
25lbs - 7 reps - 1 set
22.5lbs - 8 reps - 1 set
22.5 lbs - 7 reps - 1 set

Right Arm felt a lot stronger than left arm.

Overhead Tricep Extensions
15lbs - 12 reps - 2 sets
17.5lbs - 12 reps - 2 sets

Dumbell Curl Powerset
15lbs - 30 reps - 1 set
15lbs - 20 reps - 1 set

Lying Tricep Extension with Dumbells
20lbs - 12 reps - 3 sets

Hammer Curls
22.5lbs - 9 reps - 1 set
22.5lbs - 7 reps - 1 set
20lbs - 8 reps - 1 set
20lbs - 6 reps - 1 set

For this last exercise I forgot to write down my reps, and I might be off by a rep or two on the last two sets. But I think it's pretty accurate.