Okay, an update on workout.
Still doing 3 sets per exercise, 6-8 reps. If i can get 3 sets of 8 reps in ,the weight goes up the next week.
I'll list my routine, with the weights reps I got in on the last day I did
Leg/Shoulders on Monday
Full Squats: 175lb 8 reps, 175lbs 6 reps, 175lbs for 4 reps
Straight Leg Deadlifts: 80lb 8 reps, 3 sets. Going up to 90
Seated calf raises: 175lb 8 reps, 175lb 8 reps, 175lb 7 reps
This will switch to standing calf raises
Military Dumbbell press: 40lb dumbbells (80lb total) for 3 sets of reps.
Side Dumbbell raises: 30lb 8reps, 30lb 8 reps, 30lbs 6 reps
Switching these to
Arnold Press
Upright rows
Dumbbell lat raises
Not sure on weights yet.
I also do 3 sets of 30 reps of crunches, and 3 sets of hanging knee raises, usually about 10 reps
Chest/Tricep day
Dumbbell flat bench: 120lb (60lb dumbbells) 8 reps, 7 reps, 6 reps
Dumbbell Fly: 80 lb (40 lb dumbbells) 6 reps, 5 reps, 5 reps (felt weak on this last time - but was a new weight)
Dumbbell Incline press: 100lb (50 lb dumbbells) 6 reps, 5 reps, 4 reps (again, felt week on this - again, a new higher weight)
Lying Tricep extension: 30lb 4 reps, 5 reps, 4 reps - weakness continued, again an new higher weight
Cable rope triceps pushdowns: 100lb 8 reps, 8 reps, 6 reps. Felt strong again, as this was better than the previous week.
Tricep dumbbell kickbacks: 25lb 3 sets of 8 reps. As good as previous week.
Back/Bicep/forearm
Cable Rows: 120lb 3 sets of 8 reps - will go up next time
Cable Lat pulldown - behind neck, wide bar: I had just switched this from a front pull to the chest. 80lb for 8, 80lb for 8, 90lb for 8. Will go with 90 next time.
Dumbbell rows: 160lb (80 lb dumbbells) 3 sets of 8 reps, but not the greatest form on the last rep of the last set for the left side, so I'll stick with 80 this week.
Dumbbell curl - standing: 35lb 5 reps, 5 reps 4 reps. This is actually down from the previous week - not sure why
Concentration curls: 30lb 7/8 reps (left arm/right arm), 5/8 reps, 5/8 reps - this is better than the previous week. Shows left side weaker than right.
Static grips: 190lb (95lb dumbbells) Held until grip failed 3 times.
Hyper extensions: 3 sets of 8, slow.
Found my muscles fatigued this last time quicker than I thought, though usually because I had increased the weight 5/10 lbs from the previous week. I'll see how this week goes.
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