2013 January Exercise Log Week 2

January 14

(Sorry for the funky weights- I am currently in Europe so I am converting them from the kilogram plates I am using...)

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)
	25	132
	12	132
	8 + 4 (after a short pause)	132
Machine Pec Fly	18	66
	15	66
	15	66
	12	66
Chest Press Machine	12	132
	10	132
	8	132
	8	132
Lat Pull-down	10	44 (Warm up set)
	17	110
	12	110
	10	110
Bent Over Barbell Row	10	110
	10	110
	10	110
	10	110
Cable Row	10	110
	10	110
	10	110
	10	110
Treadmill	1 kilometer	8.5 kph

 

January 15 (55 minutes)

Exercise	Reps	Weight (In pounds)
Standing military press	10	The bar (Warm up set)
	20	88
	12	88
	10	88
D.B. Rear shoulder Raise	11	22
	11	22
	10	22
	10	22
Machine Preacher Curl	10	22 (warm up set)
	13	77
	8	77
	7	66
Machine D.B. curl	12	33
	12	33
	12	33
	12	33
Cable Tricep Pressdown	12	44 (warm up set)
	25	77
	20	77
	20	77
D.B. Single tricep pressdown	12	22
	12	22
	12	22
	12	22
Rowing		10 mins

 

January 16

Exercise	Reps	Weight (In pounds)
Deadlift	6	(Warm up set)
	12	220
	10	220
	10	220
Leg Press	12	264
	10	264
	10	330
	10	264
Leg Extension	10	55
	10	55
	10	55
	10	55
Leg Curl	10	55
	10	55
	10	55
	10	55
Back Extension	10	Bwt
	8	Bwt
	6	Bwt
	6	Bwt
Hanging Leg Raises	6	Bwt
	6	Bwt
	6	Bwt
	6	Bwt
Standing calf raise machine	10	110
	10	110
	10	110
	10	110
Crunch Machine	15	88
	15	88
	15	88
	15	88
Recumbent bike		10 mins

January 17 (50 mins)

Exercise	Reps	Weight (In pounds)
Incline bench	10	Bar (warm up set)
	25	132
	12	132
	10	132
Machine Pec Fly	15	77
	15	77
	12	77
	12	77
Bench	15	132
	12	132
	10	132
	10	132
Lat Pull down	10	44 (warm up set)
	20	110
	13	110
	10	110
T-Bar row	10	110
	10	110
	10	110
	10	110
Cable Row	15	110
	12	110
	10	110
	10	110
Elliptical	10 mins	8.5 kph

January 18 (45 mins)

Exercise	Reps	Weight (In pounds)
Shoulder press machine	10	44 (Warm up set)
	25	88
	16	88
	15	88
Machine lateral Raises	16	44
	15	44
	10	44
	10	44
Machine Curl	10	22 (warm up set)
	15	66
	10	66
	10	66
D.B. Hammer Curl	12	22
	12	22
	10	22
	10	22
Cable Tricep Pressdown	10	44 (warm up set)
	25	88
	18	99
	15	99
D.B. Single tricep pressdown	12	33
	12	33
	15	22
	13	22
Rowing	7.5 mins

January 19

Exercise	Reps	Weight (In pounds)
Deadlift	6	(Warm up set)
	12	220
	12	220
	12	220
Leg Press	12	242
	12	330
	12	418
	6	484
Leg Extension	10	66
	10	66
	10	66
	10	66
Leg Curl	10	66
	10	66
	10	66
	10	66
Back Extension	6	Bwt
	6	Bwt
	6	Bwt
	6	Bwt
Hanging Leg Raises	6	Bwt
	6	Bwt
	6	Bwt
	6	Bwt
Standing calf raise machine	15	110
	15	110
	15	110
	15	110
Crunch Machine	15	99
	12	99
	12	99
	12	99
Recumbent bike		10 mins