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  1. #1 Online Weightlifting Journal 
    Supervisor Go Pre's Avatar
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    I thought I would post my day to day work that I do in the gym in case anybody was wondering what I do exactly when I'm there. Feel free to ask me any questions...critique me on my routine...make suggestions, etc. I will eventually start to include my diet when I actually have something structured. I'm basically just eating everything in sight at this point because of the ridiculous feeling of hunger at all times.

    Monday - Chest Day

    Flat Bench - 3 sets of 5 reps @ 250, 2 sets of 3 reps @ 275
    Incline Bench - 1 set of 6 reps @ 205, 1 set of 5 reps @ 215, 1 set of 4 reps @ 225
    Incline DB Press - 2 sets of 6 reps @ 95
    Triceps Pull Down - 1 set of 10 reps @ 80, 1 set of 9 reps @ 90, 1 set of 7 reps @ 100
    Ab work - 4 sets of 30 sit ups at max decline on decline bench

    Workout finished with a 60g protein shake using Micell Edge's Vanilla Cream powder.
    Classic.
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  2. #2  
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    Lately I've been going to the gym so inconsistently so I can't really build up the weight I can lift..plus I don't know the name for a lot of things but here's what I did tonight:

    Biceps/Back
    (in no particular order)

    3 sets standing bicep curls(dumbells) - 10 reps 35 lbs 5 reps 40 lbs 4 reps 45 lbs
    3 sets of shrugs, 65 lbs each
    3 sets on the fly machine but the back exercise - 10 reps 130lbs, 8 reps 145 lbs, 6 reps 160 lbs

    3 sets on another back machine - 10 reps 145 lbs, 8 reps 160 lbs, 6 reps 175 lbs

    3 sets on the sitting back thingamajig..10 reps 120, 8 reps 135, 6 reps 150

    1 set standing bicep curls(barbell) - 75 lbs 10 reps

    I normally do a little more for biceps but like I said I've been going to the gym so inconsistently, plus I get distracted pretty easily lol. This is like nothing compared to a lot of people that go to the gym..but lately I have been focusing more on my back and shoulders since I used to barely work them. Tomorrow I'm doing chest/tri's

    Also had a double whey protein shake, (optimum nutrition), I think it's 28g or 29g per 1 shake so like 56g protein total
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  3. #3  
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    Tuesday - Back Day

    Deadlifts - 3 sets of 6 reps @ 315 (working on form today)
    Low Rows - 1 set of 12 reps @ 140, 1 set of 10 reps @ 160, 1 set of 8 reps @ 180
    Lat Pull Downs - 1 set of 10 reps @ 160, 2 sets of 8 reps @ 180
    Abs - 1 set of 35
    DB Rows - 2 sets of 10 reps @ 120
    Abs - 1 set of 35
    Incline Back Rows - 2 sets of 12 reps at 115
    Abs - 1 set of 35
    Classic.
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  4. #4  
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    Saturday June 27th: Chest/Tri's
    (in no particular order)

    Bench Press: 1 set 10 reps 135 lbs, 1 set 8 reps 155 lbs, 1 set 6 reps 175 lbs
    Incline Bench press: 1 set 10 reps 115 lbs, 1 set 8 reps 135 lbs, 1 set 5 reps 145 lbs I think..
    Triceps extension(with one dumbbell): 1 set 10 reps 35 lbs, 1 set 8 reps 40 lbs
    Fly's(on the Fly machine): 1 set 10 reps 235 lbs, 1 set 5 reps 250 lbs (should've done more than this but forgot/ran out of time)
    Sitting shoulder press(with dumbbells): 1 set 6 reps 40 lbs
    Standing shoulder press(with barbell): 1 set 10 reps 65 lbs
    Military press(with barbell): 1 set 10 reps 65 lbs, 1 set 8 reps 75 lbs
    Lateral Raise: 1 set 10 reps 20 lbs dumbbells

    I could've sworn I did more on my shoulders, I guess maybe I'm forgetting something..
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  5. #5  
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    Friday

    1mile run
    100 pullups
    200 pushups
    300 squats
    1mile run

    Monday

    30 minutes
    5 pullups
    10 pushups
    15 squats.
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  6. #6  
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    Monday June 29th
    Back/Biceps

    10 mins on the elliptical
    Standing Bicep curls(dumbbells): 1 set 10 reps 35 lbs, 1 set 8 reps 40 lbs, 1 set 5 reps 45 lbs
    Seated Row: 1 set 10 reps 145 lbs, 1 set 8 reps 160 lbs, 1 set 6 reps 175 lbs
    Low Rows I guess?: 1 set 10 reps 120 lbs, 1 set 8 reps 135 lbs, 1 set 6 reps 150 lbs
    Back Fly's: 1 set 10 reps 130 lbs, 1 set 10 reps 145 lbs, 1 set 7 reps 160 lbs
    Shrug's : 1 set 10 reps 65 lbs
    Standing Bicep curls(on machine I guess? where you connect the bar to the wire on the bottom, and curl up): 1 set 10 reps 90 lbs

    half ass workout :/
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  7. #7  
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    It's ok to bump this or should I just edit in my post? lol

    Tuesday June 30th
    Chest/Tri's

    It's been a couple days since my workout then so I kind of forget what I did, although I do know I did bench pressing, same weights as before, incline benching, same weights as before, shoulder press and military press same weights as before, tri extention with 1 dumbbell, 10 reps 40 lbs 8 reps 45 lbs 6 reps 50 lbs, lateral raise 20 lbs 10 reps, 2 sets of flies 235 lbs 10 reps 250 lbs 5 reps.

    Thursday July 2
    Back/Biceps

    Bicep curls(dumbbells) - 10 reps 35 lbs 8 reps 40 lbs 6 reps 45 lbs 1 rep 50 lbs :(
    Seated Row: 10 reps 160 lbs 8 reps 175 lbs 6 reps 190 lbs
    Low Rows?: 10 reps 135 lbs 8 reps 150 lbs 6 reps 165 lbs
    Back Flies: 10 reps 145 lbs, 9 reps 160 lbs, 6 reps 175 lbs
    Shrugs(dumbbells): 3 sets 10 reps each 65 lbs
    Deadlift(on the smith rofl): 1 set 8 reps 140 lbs 1 set 6 reps 180 lbs

    Followed by double whey protein shake, 48g protein plus I added in more glutamine, probably 5g worth.

    Friday June 30th
    Chest/Tri's

    Bench Press: 1 set 10 reps 135 lbs, 1 set 8 reps 155 lbs, 1 set 3 reps 165 lbs
    Incline Bench Press: 1 set 10 reps 115 lbs, 1 set 8 reps 135 lbs, 1 set 3 reps 155 lbs
    Bench Press free weights: 1 set 10 reps 50 lb dumbbells, 1 set 6 reps 55 lb dumbbells, 1 set 8 reps 60 lbs dumbbells
    Military Press: 1 set 10 reps 65 lbs, 1 set 8 reps 85 lbs
    Shoulder Press: 1 set 7 reps 35 lb dumbbells, 1 set 10 reps 65 lb barbell
    Tricep extension: 1 set 8 reps 40 lb dumbbell
    Tricep Pull downs: 1 set 10 reps 50 lbs 1 set 10 reps 60 lbs
    Flies: 1 set 10 reps 235 lbs, 1 set 8 reps 250 lbs

    Forgot to do lateral raises, last set of flies, and wanted to do tricep kickbacks but some kids were blocking up all the free weights and I didn't feel like waiting for them to finish their sets.
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  8. #8  
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    Bench Press free weights: 1 set 10 reps 50 lb dumbbells, 1 set 6 reps 55 lb dumbbells, 1 set 8 reps 60 lbs dumbbells
    Military Press: 1 set 10 reps 65 lbs, 1 set 8 reps 85 lbs
    Shoulder Press: 1 set 7 reps 35 lb dumbbells, 1 set 10 reps 65 lb barbell
    Tricep extension: 1 set 8 reps 40 lb dumbbell
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