7/9 Legs

Awesome workout today, had some built up frustration that I let go of throughout the whole workout. Focused beyond belief.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 225/8, 265/6

Leg Curl - 70/12, 85/10, 95/8, 115/7

Smith Sumo Squat - 135/12/12/12/12

Step Lunge - 20/24/24

Calf Raise - 165/18/17/16/16

20 mins on treadmill @ 3% incline and 3.7 mph

7/8 Back & Delts

Awesome workout tonight, got past a couple of sticking points with ease and increased weights on most exercises from previous workouts.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 120/7 (got 6 clean reps and cheated a bit on the 7th)

Bent Rows - 135/10, 170/8/8/8

Rope Pulldowns - 90/12, 95/12, 100/12 (95 felt good but i just had to go for 100)

DB Shoulder Press - 35/12, 45/10, 50/8, 60/6

DB Side Laterals - 15/10/10/10/10

20 minutes on treadmill @ 3% incline and 3.7 mph

7/7 Chest & Arms

Solid workout tonight. Told myself I would get past 6 on 35's for inc. db curl's and squeezed out a 7th rep.

Incline Bench Press: 115/14, 125/12, 135/10, 145/8, 165/6

Flat DB Bench: 45/10, 60/8/8

Chest Fly Machine: 95/12/12/12

Incline DB Curl: 20/12, 25/10, 30/8, 35/7!

Tricep Pressdown: 70/12, 75/10, 80/8, 85/6

Cable Curl: 70/10/10/10
ss w/
Lying DB Tricep Ext: 25/10/10/10

Crunches - 20/20/20

20 minutes on treadmill @ 3% incline and 3.7 mph

7/5 Legs

Intense workout. Had 45 minute to get it done so rest was short between sets.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 215/8, 250/6

Leg Curl - 70/12, 85/10, 95/8, 115/6

Sumo Squat - 125/12/12/12/12

Step Lunge - 25/20, 20/12

Calf Raise - 155/20/18/20/120

7/4 Back & Delts

A.M Weight: 169.8
Waist: 34.75

Got to the gym about an hour before it closed so rest between sets was a bit shorter than usual but still got in a good workout. WG Lat reps were a bit forced towards the end but i think it was just the thought of having to get my workout done in the time i had.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 120/5

Smith Machine Bent Rows - 135/10, 165/8/8/8

Rope Pulldowns - 85/12/12/12

DB Shoulder Press - 35/12, 40/10, 45/8, 60/6

DB Side Laterals - 15/10/10/10/10

Upper Abs - 20/20/15

20 minutes on treadmill @ 3% incline and 3.5 mph

7/2 Chest & Arms

Felt a bit sluggish at the beginning of the workout but picked up intensity as the work went along. Switched incline dumbbell to incline barbell and flat bar to flat dumbbell. Also noticed some quad separation and abs coming in.

Incline Bench Press: 115/14, 125/12, 135/10, 145/8, 160/6

Flat DB Bench: 40/10, 50/8, 55/8

Chest Fly Machine: 70/12, 90/12, 95/12

Incline DB Curl: 20/12, 25/10, 30/8, 35/6 (cannot for the life of me understand why i can't progress on these)

Tricep Pressdown: 70/12, 75/10, 80/8, 85/6

Cable Curl: 60/10, 65/10, 65/10
ss w/
Lying DB Tricep Ext: 25/10/10/10

20 minutes on treadmill @ 3% incline and 3.5 mph

7/1 Legs

Awesome workout today. Still gaining strength and getting tighter. I actually fit into my old dress pants which means i'm down a pant size. Increased weight on most lifts and still hit desired reps with ease. Thinking that tomorrow since I maxed out the gym's dumbbells, i will switch to barbell incline press and follow it up with db flat bench.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 215/8, 245/6

Leg Curl - 70/12, 80/10, 90/8, 110/6
(Controlled and contracted at the top, def going to increase next week)

Sumo Squat - 115/12, 115/12, 115/12, 115/12

Step Lunge - 25/12/12
(Forgot these were meant to be 15, wondering whether i'm meant to do 15 reps total or 15 per leg)

Calf Raise - 155/16/17/15/15

3 sets for obliques 16/16/16

20 minutes on treadmill @ 3% incline and 3.5 mph