10/1/2024 – Tuesday – Pull day
Exercise | Reps | Sets | Weight | Volume |
Overhand Lat Pulldowns | 10 | 3 | 95 | 2850 |
Underhand Lat Pulldowns | 10 | 2 | 95 | 1900 |
Overhand Barbell Rows | 10 | 3 | 105 | 2100 |
Underhand Barbell Rows | 10 | 2 | 105 | 2100 |
Ez – Bar (reverse) | 15 | 2 | 30 | 900 |
Ez – Bar (inside grip) | 10 | 2 | 40 | 800 |
Ez – Bar (outside grip) | 10 | 2 | 40 | 800 |
Total | 16 | 11450 |
10/22/2024 – Tuesday – Pull day
Good workout. Have not worked out in a while.
Exercise | Reps | Sets | Weight | Volume |
Overhand Lat Pulldowns | 10 | 3 | 90 | 2700 |
Underhand Lat Pulldowns | 10 | 2 | 90 | 1800 |
Overhand Barbell Rows | 10 | 3 | 95 | 2850 |
Underhand Barbell Rows | 10 | 2 | 95 | 1900 |
Ez – Bar (reverse) | 15 | 2 | 30 | 900 |
Ez – Bar (inside grip) | 10 | 2 | 40 | 800 |
Ez – Bar (outside grip) | 10 | 2 | 40 | 800 |
Total | 16 | 11750 | ||
Act Cal-295/Tot Cal-364/Min-38 |
Tracking Active and Total Calories with Apple watch.
10/24/2024 – Thursday – Shoulders
Right Shoulder feeling a little “clicky”. Pulling back on weight.
Exercise | Reps | Sets | Weight | Volume |
Dumbbell Shoulder Press | 10 | 3 | 25s | 750 |
Dumbbell Lat Raises | 10 | 3 | 20s | 600 |
Dumbbell Rear Raises | 10 | 3 | 15s | 450 |
Dumbbell Upright Rows | 10 | 3 | 30s | 900 |
Ski Backs | 10 | 3 | 30s | 900 |
Total |
15 |
3600 |
||
Act Cal-247/Tot Cal-300/Min-30 |
Tracking Active and Total Calories with Apple watch.
10/26/2024 – Saturday – Chest / Tri
Right Shoulder feeling smooth. Did a couple of reps at 145 to stretch shoulder.
Exercise | Reps | Sets | Weight | Volume |
Bench Press – warm up | 15 | 2 | Bar | 1350 |
Bench Press | 10 | 3 | 100 | 3000 |
Bench Press | 3 | 3 | 135 | 1215 |
Bench Press (stretch) | 2 | 1 | 145 | 290 |
Standing Band Flys | 10 | 3 | Reds(broke) | 900 |
Tricep Push Downs | 10 | 4 | 25 | 1000 |
Total |
16 |
7755 | ||
Act Cal-256/Tot Cal-327/Min-38 |
Tracking Active and Total Calories with Apple watch.