2013 January Exercise Logs Week 3

January 21 (45 mins)

Exercise	Reps	Weight (In pounds)
Incline Bench Press	10	The bar (Warm up set)
	15	154
	10	154
	8	154
Machine Pec Fly	16	77
	15	77
	15	77
	13	77
Lying cable fly	6	44
	7	33
	12	22
	10	22
Lat Pull-down	10	44 (Warm up set)
	12	132
	10	132
	10	132
Dumbbell Row	10	153
	10	44
	10	44
	10	44
Cable Row	12	110
	11	110
	11	110
	10	110
Elliptical	10 mins

 

January 22 (50 minutes)

Exercise	Reps	Weight (In pounds)
Standing military press	10	The bar (Warm up set)
	15	110
	11	110
	8	110
D.B. Lateral shoulder Raise	6	22
	10	22
	8	22
	10	22
Machine Preacher Curl	10	44 (warm up set)
	12	99
	6	110
	4	99
Machine D.B. curl	10	44
	8	55
	8	66
	7	77
Cable Tricep Pressdown	10	44 (warm up set)
	15	110
	15	132
	12	143
D.B. Single tricep pressdown	10	44
	10	55
	8	66
	8	44
Elliptical		10 mins

 

January 23 (55 mins)

Exercise	Reps	Weight (In pounds)
Deadlift	6	132 (Warm up set)
	12	220
	6	286
	5	352
Leg Press	10	352
	10	418
	8	484
	6	550
Leg Curl	10	66
	10	66
	10	66
	10	66
Leg Extension	10	66
	10	66
	8	66
	8	66
Back Extension	8	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Hanging Leg Raises	6	Bwt
	6	Bwt
	6	Bwt
	6	Bwt
Standing calf raise machine	10	176
	10	176
	10	176
	10	176
Crunch Machine	12	110
	12	132
	10	132
	10	132
Recumbent bike		10 mins

January 24 (40 mins)

Today felt like a good time to try for my bench and pullup maxes.  I know it's ahead of schedule, but my body felt good so I went for it.  While 352 isn't my personal best, I am happy with it as a starting point.

Exercise	Reps	Weight (In pounds)
Bench	10	Bar (warm up set)
	5	132
	2	220
	3	286
	1	330
	1	352
	10	220
	10	132
Machine Pec Fly	12	88
	10	88
	8	88
	8	88
Lat Pull down	10	44 (warm up set)
	20	132
	13	198
Pullups	8	Bwt (229)
Lat pull	4	165
	6	132
Cable Row	10	110
	8	132
	6	154
	8	110
Elliptical	10 mins

January 25 (40 mins)

Exercise	Reps	Weight (In pounds)
Standing shoulder press	10	44 (Warm up set)
	18	110
	12	110
	8	110
Machine lateral Raises	13	55
	12	55
	10	55
	10	55
Barbell Curl	10	44 (warm up set)
	10	88
	8	110
	6	88
D.B. Machine Curl	12	44
	10	55
	10	66
	10	44
Cable Tricep Pressdown	10	44 (warm up set)
	20	143
	11	143
	10	143
D.B. Single tricep pressdown	8	44
	10	33
	10	22
(used reverse grip)	10	22
Elliptical	10 mins

January26 (55 mins)

Exercise	Reps	Weight (In pounds)
Deadlift	6	132 (Warm up set)
	6	220
	4	308
	2	396
Leg Press	10	220
	10	396
	10	462
	8	528
Leg Extension	10	66
	10	77
	8	88
	7	99
Leg Curl	10	66
	10	77
	6	88
	6	88
Back Extension	8	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Hanging Leg Raises	8	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Farmer Walk	56 paces	105.6
	56 paces	105.6
	56 paces	105.6
	56 paces	105.6
Crunch Machine	10	99
	10	110
	10	110
	10	110
Interval sprints	5	30 yards