October 2024 – Workouts

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.

ExerciseRepsSetsWeightVolume
Overhand Lat Pulldowns103902700
Underhand Lat Pulldowns102901800
Overhand Barbell Rows103952850
Underhand Barbell Rows102951900
Ez – Bar (reverse)15230900
Ez – Bar (inside grip)10240800
Ez – Bar (outside grip)10240800
     
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.