Workout History

It’s been a very, very, very long time since I’ve posted, but the purpose of this post is to remind myself of where I was last summer and where I ended up this summer because of a crazy ass schedule of grad school, full-time teaching, and time left for sleep.

July 4, 2016

  • Barbell Bench Press (record 130×1, 100×6)
    • 85lbx10
    • 90×8
    • 100×6
  • Dumbbell Bench Press (record 40×6, 35×10)
    • 25×10
    • 25×10
  • Barbell Incline Bench Press (record 90×6, 85×6)
    • 50×12
    • 50×12
    • 50×12
  • Incline Dumbbell Flyes (record 25×6, 20×12)
    • 15×12
    • 15×8
    • 15×8
  • Machine Chest fly (record 115×6, 105×6)
    • 85×10
    • 90×8
    • 100×6
    • 105×4
  • Dips–Chest (record 1×10, 1×6)
    • 6 reps
    • 6 reps

July 5, 2016

  • Concentration Curls (record 25×6, 25×5)
    • 15×10
    • 15×10
    • 15×10
  • Dumbbell Bicep Curl (record 20×20, 20×10)
    • 15×10
    • 15×10
    • 15×10
  • Preacher Curl (record 55×10, 50×10)
    • 40×10
    • 40×10
  • Tricep Pushdown (record 115×6, 115×4)
    • 95×10
    • 100×8
    • 105×6
    • 110×4
  • Dumbbell 2-arm Tricep Extension (record 35×12, 35×10)
    • 25×12
    • 30×10
    • 35×8
  • Pull-UP (record 4 reps)
    • 4 reps
  • Hammer Dumbbell Curl (record 25×4, 20×6)
    • 10×10
    • 15×8
    • 20×5

July 6, 2016

  • Dumbbell Side Lateral Raise (record 20×3, 10×10)
    • 10×10
    • 10×10
  • Front Dumbbell Raise (record 20×6, 10×10)
    • 10×10
    • 15×8
  • Dumbbell Shrug (record 95×10, 65×10 *135×10 but I’m pretty sure that’s a barbell…)
    • 40×10
    • 40×10
    • 40×10
  • Seated Dumbbell Shoulder Press (record 15×12, 15×10)
    • 15×10
    • 15×10
    • 15×10
  • Barbell Shrug (record 155×8, 135×12)
    • 140×10
    • 145×8
    • 150×8
    • 155×6
  • Standing Barbell Shoulder Press (65×6, 60×6)
    • 45×12
    • 50×10
    • 55×8
    • 60×8
    • 65×6

July 7, 2016

  • Lat Pulldown (record 105×6, 100×6)
    • 90×10
    • 95×8
    • 100×8
    • 105×6
  • Seated Cable Row (record 130×6, 120×10)
    • 95×10
    • 100×8
    • 105×8
    • 110×6
  • Stiff-Legged Barbell Deadlift (record 135×6)
    • 135×6
    • 135×6
  • Pull-up
    • 6 reps, assisted 40 lbs
    • 6 reps, assisted 40 lbs
  • Stiff Leg Barbell Good Morning (record 95×8, 85×6)
    • 65×8
    • 75×8
  • Weighted Hyperextension (record 45×12)
    • 45×12

July 1, 2016

  • Barbell Squat (record 185×4, 155×6)
    • 65×10
    • 70×8
    • 75×8
    • 80×6
  • Leg Press (record 410×4, 360×6)
    • 235×10
    • 235×10
  • Calf Press on Leg Press Machine (280×20, 260×10)
    • 280×20
    • 280×20

September 15, 2016

  • Abductor Machine (record 110×6, 105×4)
    • 85×10
    • 85×10
  • Adductor Machine (record 110×6, 105×4)
    • 85×10
    • 85×10

 

Here is where I am now…

June

  • Barbell Bench Press (record 130×1, 100×6)
    • 45×12
    • 50×10
    • 55×8
    • 60×8
    • 65×6
  • Dumbbell Bench Press (record 40×6, 35×10)
    • 10×10
    • 10×10
    • 10×10
  • Barbell Incline Bench Press (record 90×6, 85×6)
    • 45×12
    • 45×12
  • Incline Dumbbell Flyes (record 25×6, 20×12)
    • 10×12
    • 10×12
    • 10×12
  • Machine Chest fly (record 115×6, 105×6)
    • 60×12
    • 65×10
    • 70×8
    • 75×8
  • Dips–Chest (record 1×10, 1×6)
    • 3 reps

June

  • Concentration Curls (record 25×6, 25×5)
    • 10×10
    • 10×10
    • 10×10
    • 10×10
  • Dumbbell Bicep Curl (record 20×20, 20×10)
    • 10×10
    • 10×10
    • 10×10
    • 10×10
  • Preacher Curl (record 55×10, 50×10)
    • 25×10
    • 25×10
  • Tricep Pushdown (record 115×6, 115×4)
    • 80×10
    • 85×8
    • 90×6
    • 95×4
  • Dumbbell 2-arm Tricep Extension (record 35×12, 35×10)
    • 25×12
    • 30×10
    • 35×8
  • Pull-UP (record 4 reps)
    • 1 reps
  • Hammer Dumbbell Curl (record 25×4, 20×6)
    • 10×10
    • 10×10
    • 10×10

June

  • Dumbbell Side Lateral Raise (record 20×3, 10×10)
    • 10×10
    • 10×10
  • Front Dumbbell Raise (record 20×6, 10×10)
    • 10×10
    • 10×10
  • Dumbbell Shrug (record 95×10, 65×10 *135×10 but I’m pretty sure that’s a barbell…)
    • 35×10
    • 35×10
    • 35×10
  • Seated Dumbbell Shoulder Press (record 15×12, 15×10)
    • 15×10
    • 15×10
    • 15×10
  • Barbell Shrug (record 155×8, 135×12)
    • 120×10
    • 120×10
    • 120×10
  • Standing Barbell Shoulder Press (65×6, 60×6)
    • 45×12
    • 45×12
    • 45×12

June

  • Lat Pulldown (record 105×6, 100×6)
    • 70×10
    • 70×10
    • 70×10
    • 70×10
  • Seated Cable Row (record 130×6, 120×10)
    • 75×10
    • 75×10
    • 75×10
  • Stiff-Legged Barbell Deadlift (record 135×6)
    • 85×6
    • 85×6
  • Pull-up
    • 6 reps, assisted 40 lbs
    • 6 reps, assisted 40 lbs
  • Stiff Leg Barbell Good Morning (record 95×8, 85×6)
    • 45×12
    • 45×12
  • Weighted Hyperextension (record 45×12)
    • 25×12
    • 25×12
    • 25×12

June

  • Barbell Squat (record 185×4, 155×6)
    • 45×12
    • 50×12
    • 50×12
  • Leg Press (record 410×4, 360×6)
    • 200×10
    • 200×10
  • Calf Press on Leg Press Machine (280×20, 260×10)
    • 200×20
    • 200×20
  • Abductor Machine (record 110×6, 105×4)
    • 65×10
    • 65×10
  • Adductor Machine (record 110×6, 105×4)
    • 65×10
    • 65×10

 

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