2013 January Exercise Logs Week 1

This is my first month back in the gym.  I had been working out fairly consistently last fall, but due to work, holidays and a few health relapses, I pretty much skipped the last part of November and all of December.  So, I am grudgingly putting aside my ego --for I really should be focusing on training my muscles instead-- and starting out with a moderately easy program.  As always, feel free to experiment with my routines, but please remember that I am not claiming to be a certified trainer, or exercise expert.  Also everybody is different, and it really is best for you to consult with your doctor before starting any exercise routine. 

In general, each rep is done with strict form, unless otherwise noted by a "C" which signifies a "cheating" set, or cheat reps within a set.

January 7

I rested for a count of "60" between each set.  This way I trick my brain into thinking I rest a whole minute, but really I rest between 35-45 seconds, depending on how hard I am breathing ;)

Exercise	Reps	Weight (In pounds)
Incline Bench Press	10	The bar (Warm up set)
	20	132
	13	132
	10	132
Machine Pec Fly	10	66
	12	66
	12	66
	12	66
Decline Bench	15	132
	15	132
	12	132
	10	132
Lat Pull-down	6	44 (Warm up set)
	15	110
	15	110
	8	110
Bent Over Barbell Row	8	132
	6	132
	6	132
	6	132
Cable Row	10	110
	10	110
	8	110
	8	110
Treadmill	1 kilometer	8.5 kph

 

January 8

Exercise	Reps	Weight (In pounds)
Standing military press	10	The bar (Warm up set)
	20	88
	15	88
	10	88
D.B. Rear shoulder Raise	10	22
	10	22
	8	22
	8	22
Barbell Curl (standing)	10	22 (warm up set)
	10	66
	10	66
	8	66
D.B. Hammer Curl	8	22
	8	22
	8	22
	8	22
Cable Tricep Pressdown	10	44 (warm up set)
	20	77
	15	77
	10	77
D.B. Single tricep pressdown	10	22
	10	22
	10	22
	10	22
Rowing	1 kilometer	5 mins

 

January 9

Exercise	Reps	Weight (In pounds)
Deadlift	10	132 (warm up set)
	12	220
	8	220
	6	220
Leg Press	20	198
	8	264
	6	264
	6	264
Leg Extension	12	55
	10	55
	10	55
	10	55
Leg Curl	10	55
	10	55
	10	55
	10	55
Calf Raises	15	66
	15	66
	15	66
	12	77
Back Extension	6	Bwt
	6	Bwt
	6	Bwt
Hanging Leg Raise	6	Bwt
	6	bwt
Elliptical	10 mins	8 kph

January 10

Exercise	Reps	Weight (In pounds)
Incline bench	10	Bar (warm up set)
	20	132
	12	132
	11	132
Machine Pec Fly	15	66
	14	66
	12	66
	10	66
Machine Chest Press (sitting)	10	132
	8	176
	4	220
	10	132
Lat Pull down	10	44 (warm up set)
	15	110
	10	110
	8	110
Bent over barbell row	6	176
	8	132
	6	132
	8	132
Cable Row	10	110
	10	110
	10	110
	8	110
Treadmill	1 kilometer	8.5 kph

January 11

Exercise	Reps	Weight (In pounds)
Standing arnold press (d.b)	10	The bar (Warm up set)
	10	44
	8	44
	6	44
D.B. Rear shoulder Raise	10	22
	10	22
	10	22
	8	22
Preacher Curl	10	22 (warm up set)
	15	66
	12	66
	10	66
D.B. Hammer Curl	10	22
	10	22
	10	22
	10	22
Cable Tricep Pressdown	10	44 (warm up set)
	25	77
	15	77
	10	77
D.B. Single tricep pressdown	10	22
	10	22
	10	22
	10	22
No cardio (I forgot)

January 12

Exercise	Reps	Weight (In pounds)
Deadlift	10	132 (warm up set)
	12	220
	10	220
	10	220
Leg Press	20	264
	12	264
	10	264
	10	264
Leg Extension	10	55
	10	55
	10	55
	10	55
Leg Curl	10	55
	10	55
	10	55
	10	55
Calf Raises	10	110
	10	110
	10	110
Ab Crunch machine	12	77
	10	77
	10	77
Back extension	6	Bwt
	6	Bwt
Hanging leg raise	6	bwt
	6	bwt
Elliptical	10 mins	8 kph