Posted 22AUG05
Weights and Measurements
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Thought I would post my workout weights and measurements so you guys could see where I am at.
I actually started the workout on day 2 last tuesday.
16AUG05- 175 lbs.
Barbell curl- 60x8, 75x6, 75x6, 75x4, 75x6
Close grip bench- 115x8, 135x6, 135x6, 155x4, 155x4
Dips- BWx10, BWx10, BWx10, BWx10
Wrist curls- 25x15, 25x15, 25x15
Wrist twist- 25x15, 25x15, 25x15
17AUG05- 176 lbs.
Military press- 95x8, 100x6, 100x6, 105x4, 105x4
Rear laterals- 25x10, 35x8, 35x8, 40x6
Barbell shrugs- 135x12, 185x10, 205x8, 205x8, 205x8
18AUG05- 175 lbs.
Leg extensions- 80x15, 100x15, 110x15
Leg curl- 110x10, 130x10, 130x10, 140x10
Squats- 185x8, 225x6, 225x6, 245x4, 275x4
19AUG05- 179 lbs.
Bench press- 135x10, 145x8, 155x6, 185x4, 185x4
Incline bench press- 115x8, 125x6, 135x4, 145x4
Standing calf raises- 185x15, 185x15, 185x15, 185x15, 185x15
Hammer curls- 30x10, 30x10, 30x10, 30x10
Barbell reverse curls- 50x10, 50x10, 50x10, 50x10
I also got measurements taken so I can see my progress that way...
Shoulders- 48.5
Chest- 41.75
Waist- 35
Abdomen- 34
Hips- 39.5
Left bicep- 11.5 Right bicep- 11.75
Left forarm- 10.75 Right forarm- 11.25
Left thigh- 20.25 Right thigh- 20.75
Left calf- 14.25 Right calf- 14.25
22AUG05- 179 lbs.
Chins- BW-30x12, BW-30x12, BW-40x12
Deadlift- 205x8, 225x6, 275x4, 315x4, 315x6
Bent rows- 95x8, 115x6, 135x6, 135x4
Standing calf raises- 185x15, 185x15, 185x15, 185x15
I do atleast 10 to 15 min of cardio (bike, treadmill, eliptical), sometimes more, as a warm up before lifting, and I do 3 to 4 ab exercixes in everday. Generally I rotate my exercises day to day doing 3 sets of 15-25 reps. for each exercise.