[chickenlegs]

This will hopefully turn into a routine thing that I do. I have never logged any of my workouts before this. I am assuming that if I write this stuff down then it will force me to see my lack of progress. So, here it goes....


Day 1 Monday Nov. 19 @6 am

Chest and Triceps-

BB Bench Press
warm-up 135x15
185 for 4 sets of 10

DB Incline Press
60 for 4 sets of 10

Body weight dips
so, 190 for 3 sets of 15

Sitting Fly Machine
120 for 3 sets of 15

V-bar Tricep Cable Pressdown
2 drop sets of 120x12, 90x10, 80x10

Skullcrushers
2 sets of 50 for 9 reps
2 sets of 50 for 8 reps



Day 2 Tuesday Nov. 20 @6 am

Back and Biceps-

BB in the corner row
warm-up 1 plate for 20 reps
2 plates for 15 reps
3 plates for 15 reps
3 plates and a 10er for 12 reps

Lat Pulldowns
130x15
140x12
150x12
150x10

Seated Cable Row
4 sets of 120 for 12 reps

Pullover machine
140x15
160x12
160x11

Seated DB curl
2 sets of 30 for 12 reps
2 sets of 30 for 10 reps

DB preacher curls
25x12
25x10
25x10

Wednesday Nov. 21 day off
Thursday Turkey Day gym closed



I will welcome and appreciate any critique, opinion, and/or supportive comments.

[chickenlegs]

I finally got back into the gym after Thanksgiving and helping the wife hang lights on the house.

Day 3 Saturday Nov. 24 @830am

Shoulders and Traps

experimented with seated DB Laterals and front raises before presses

seated DB laterals
warm-up 15x15
20x12
25x10
30x6
20x12

seated DB front raises
3 sets of 25x 12

seated DB press
3 sets of 50x12
1 set of 50x10

military press
3 sets of 50x12

BB upright rows
50x15
60x12
70x10

DB shrugs
60x15
70x10
75x10

BB shrugs
135x15
145x15
145x12

walking out the door and the dip bar was calling me...
2 sets of 20 at bodyweight(190)