Day 1: Tuesday, August 14, 2007
Squat: 2x8 @ 65lbs, 1x10 @ 65lbs. Need to add more weight.
Leg Curls: 3x8 @ 60lbs.
Calf raise: 1x10 @ bodyweight, 1x20 @ bodyweight. Need to find a way to balance better while doing these, and a way to make my feet not hurt.
Benchpress: 2x8 @ 70lbs, 1x10 @ 65lbs. Good working weight, goal: Go for 3x8 with 70lbs next time.
Dumbbell Shoulder Press: 1x8 @ 25lbs 2x8 @ 30lbs. Goal: go for 3x8 at 30lbs next workout.
Close Grip Benchpress: 3x8 @45lbs. Could possibly add some weight, must remember to let arms rest for a while after bench and DB shoulder.
(note: this is being posted today because I was unable to get to a computer on Tuesday or Wednesday.)
good luck man. are you a basketball player?
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
For sure, its one of the few sports I am naturally pretty good at. I could definately be a better player (I'm working on my outside shot right now), but its one of those things I just enjoy doing, even shooting foul shots for an hour is fun.
Day 2: Saturday, August 19th 2007
Deadlift: 2x8 @ 95lbs, 1x8 @ 105lbs. Gonna go for 3x8 at 105lbs next time.
Barbell Lunge: 3x8 @ 50lbs
Single Leg Calve Raise: 2x20 bodyweight for each leg, 1x10 @ 7.5lbs + bodyweight for each leg. Need to go down to bodyweight for 4x20 with each leg.
Lat Pulldowns: 3x8 @ 70lbs
Dumbbell Rows: 3x8 @ 35lbs. Need to increase weight.
Dumbell Bicep curls: Left: 2 1/2x8 @ 17.5lbs. 1x8 @ 15. Right: 3x8 @ 17.5lbs. Going to stay at 15lbs for both Right and Left until my Left arm catches up.
Day 3: Tuesday, August 28
*Leg Press: 2x8 @ 120lbs, 1x8 @ 140lbs
Leg Curl: 4x10 @ 60lbs
Calf Raises: 3x10 @ bodyweight. Going to add weight next time.
**Bench Press: 2x8 and 1x10 @ 50lbs + bar weight. I'm not sure of the weight of the bar in a smith machine.
DB press: 2x8, 1x6, 1x4 @ 22.5lbs each arm.
**Close Grip Bench: 3x8-10 @ 20lbs + bar, 1x6 @ 40lbs. One of the 20lbs sets was originally warm-up, but I couldnt handle 40lbs, so I did 2 more of the 20lbs sets.
*Done because the benchpress bar was broken, and I use that for my squats because my local rec center gym has no squat rack.
**Done in a Smith Machine for the above reason.