My Workout Diary

Last week just about killed me. Senior year homecoming week so basically was up all night every night doing stuff and way too exhausted to workout. No excuse I know but I am getting back to it this week starting today. Actually found out that I lost no strength which is great and I will pick back up right where I left off and keep moving forward.

Squats
185 x 10
190 x 8
195 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench
115 x 10
120 x 8
125 x 6

Wide Grip Lat Pull Down
85 x 10
90 x 8
95 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
Squats
185 x 10
190 x 8
195 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench
115 x 10
120 x 8
125 x 6

Wide Grip Lat Pull Down
85 x 10
90 x 8
95 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
Good workout... Bumped up lat pull downs finally and I should be able to bump up bench press, squats, and maybe BB row next workout.

Squats
185 x 10
190 x 8
195 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench
115 x 10
120 x 8
125 x 9

Wide Grip Lat Pull Down
90 x 10
95 x 8
100 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
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Disappointed with myself... fell off track. I don't have a workout buddy or anyone at home encouraging me so it makes it somewhat difficult to get in the weight room sometimes, I need to find a better source of motivation and get more consistent.

Squats
185 x 10
190 x 8
195 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench
115 x 10
120 x 8
125 x 9

Wide Grip Lat Pull Down
85 x 10
90 x 8
95 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
November 8th Workout... I worked out but didn't have time to post it was a crazy night.

Squats
190 x 10
195 x 8
200 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench
120 x 10
125 x 8
130 x 9

Wide Grip Lat Pull Down
90 x 10
95 x 8
100 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
Worked out hard today... almost threw up afterwards but it felt really good.

Squats
195 x 10
200 x 8
205 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 10

Romanian Deadlift
115 x 10
120 x 8
125 x 6

Flat BB Bench
120 x 10
125 x 8
130 x 6

Wide Grip Lat Pull Down
90 x 10
95 x 8
100 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
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Overall gains so far:

Bench Press: +15 pounds
Wide Grip Lat Pull Downs: +10 pounds
Military Press: + 10 pounds
Squats: +30 pounds
Romanian Deadlift: +15 pounds
Bent Over BB Row: + 15 pounds
Height: 5'9
Body Weight Start: 135 lbs
Body Weight Current: 140 lbs

Those are gains on starting weight for my first set, not my 1RM since I haven't done any 1RM's for a long time. I'm happy with all the gains although I could have done better had I not gotten sidetracked so many times. Planning to keep bulking until beginning to mid December and hopefully getting up to 145 lbs before I start cutting. Although I hate having excess fat on me, which makes it tough for me to force myself to bulk for very long.
 
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Another good workout... felt stronger than I was last workout and I was able to increase my weight on Bent over BB row by 5 pounds.

Squats
195 x 10
200 x 8
205 x 6

Bent Over BB Row
110 x 10
115 x 8
120 x 6

Romanian Deadlift
115 x 10
120 x 8
125 x 6

Flat BB Bench
120 x 10
125 x 8
130 x 6

Wide Grip Lat Pull Down
90 x 10
95 x 8
100 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
Couldn't workout wednesday or thursday because I had basketball practice both days and our coach ran us till we almost dropped... Friday I got out of school and I was out with friends till 1am so no working out then either... Finally got in there today and worked out and I didn't feel too great. I performed decently but I got winded quick and I'm guessing it's because I was still tired from playing 3 hours of football and basketball earlier in the day. Overall not a very good workout but I'm glad I completed it.

Squats
195 x 10
200 x 8
205 x 6

Bent Over BB Row
110 x 10
115 x 8
120 x 6

Romanian Deadlift
115 x 10
120 x 8
125 x 6

Flat BB Bench
120 x 10
125 x 8
130 x 6

Wide Grip Lat Pull Down
90 x 10
95 x 8
100 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
Basically I suck and Thanksgiving laziness got the best of me. I was out of down for 5 days and downright lazy the other days and so this is my first workout in 8 days, and I could tell. Barely finished my sets and felt like I was going to throw up afterwards. At least I was able to do the same weights.

Squats
195 x 10
200 x 8
205 x 6

Bent Over BB Row
110 x 10
115 x 8
120 x 6

Romanian Deadlift
115 x 10
120 x 8
125 x 6

Flat BB Bench
120 x 10
125 x 8
130 x 6

Wide Grip Lat Pull Down
90 x 10
95 x 8
100 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
I've decided to start working out 6 days a week splitting between back/legs/biceps and chest/shoulders/triceps instead of doing 3 full body workouts a week. Basically, the workout was too time consuming and hard to do all at once for me. I could do it physically, but I found excuses and procrastinated until I couldn't work out because I didn't feel like spending an hour in there doing nothing but weights. I think a better plan for me would be to do 30 minute workouts twice as often instead, because it wont be nearly as hard to get myself in there since it's just a couple different exercises. Here's my current workout plan.

Workout A.
Bench Press
Military Press
Incline Press
Tricep Press Down
Ab Work

Workout B.
Squats
Bent Over BB Row
Lat Pull Downs
Bicep Curls


Doing workout A on Monday Wednesday Friday and workout B on Sunday Tuesday Thursday. Squats will only be done on Sunday and Thursday and I'll be doing HIIT twice a week as well, on the squatting days.

Feel free to offer any advice and suggestions you may have for this I'd appreciate it.
 
So yesterday was the first day I began on this new plan but I hadn't decided on two of my exercises yet so I just did bench press and military press.

Bench Press
120 x 10
125 x 8
130 x 6

Military Press
70 x 10
75 x 8
80 x 6

In the future I'll be doing Incline press and Tricep press downs as well. Also found a good ab program that I'll be starting on monday.
 
Felt good to do bicep curls again... it's been quite a while forgot how good that isolation burn feels in the biceps. Much easier to get in there when I know it's only a couple exercises that'll seem fairly quick :)

Squats
195 x 10
200 x 8
205 x 6

Bent Over BB Row
110 x 10
115 x 8
120 x 6

Lat Pull Downs
90 x 10
95 x 8
100 x 6

Standing BB Bicep Curls
65 x 10
70 x 8
75 x 6
 
Today was chest shoulders and triceps day... Just about killed my arms completely from any type of pushing motion. Was used to doing just three sets of bench press and then military press, but since I split the workouts I did more stuff. Felt really good after the workout, definitely worked my muscles a lot more today than when I was only doing the two exercises.

Bench Press
120 x 10
125 x 8
130 x 6

Military Press
70 x 10
75 x 8
80 x 6

Tricep Press Down
40 x 10
45 x 8
50 x 6

Incline Press
100 x 9
100 x 8
105 x 6

By the time I finished with this my chest and triceps were completely exhausted. Had a nice 2 scoop whey protein shake with milk and a banana right after the workout and plan to do some ab work in about 15 minutes when my stomach isn't feeling so stuffed.
 
Good workout today once again felt the biceps pumping like crazy after my last set. I was still sore from Sunday's workout before I began this one but I was still able to complete all of my sets. Substituted Romanian Deadlifts for Squats today.

Bent Over BB Row
110 x 10
115 x 8
120 x 6

Romanian Deadlifts (Going to try moving the weight up next workout)
115 x 10
120 x 8
125 x 6

Lat Pull Downs
90 x 10
95 x 8
100 x 6

Bicep Curls
65 x 10
70 x 8
75 x 6
 
Good workout... beginning to feel some strength gains and have noticed yet another size increase. I think I'm going to swap incline press for decline since I need to work my lower chest a bit more and I may switch to an 8, 6 ,4 rep setup instead of 10, 8, 6 because it should give some better strength gains. Overall good workout though.

Bench Press
120 x 10
125 x 8
130 x 8

Military Press
70 x 10
75 x 8
80 x 6

Tricep Press Down
40 x 10
45 x 8
50 x 6

Incline Press
100 x 9
100 x 8
105 x 6
 
Didn't get a chance to work out today, had a 2 hour long basketball practice. Our coach decided we need to be in good shape for the game Sunday so the majority of it was conditioning... No weights but damn I had to run my ass off. Anyways I'll pick back up tomorrow with the weights and today will by my rest day instead of tomorrow.
 
Decided about halfway through the workout that I'm going to start going for a lower rep range to hopefully build some more size and strength as opposed to endurance. Had a crazy weekend with winterball saturday and two basketball games on sunday.

Lowered my squats weight as I realized the weight was so heavy that my form was lacking and I wasn't going far enough down in my squats. So I'm starting over on them and trying to find a good weight to begin with next time so that I can build up the right way.

Squats
135 x 10
145 x 8
155 x 6

Bent Over BB Row
110 x 10
115 x 8
120 x 6

Lat Pull Downs
90 x 10
100 x 6
105 x 4

Standing BB Bicep Curls
75 x 8
80 x 6
85 x 4
 
Very good workout today, felt really strong and performed well.

Flat Bench Press
130 x 8
130 x 6
135 x 6 (Very happy with this)

Military Press
75 x 8
80 x 6
85 x 4

Decline Bench Press
105 x 8
115 x 8
120 x 6
125 x 4

Tricep Press Down
45 x 8
50 x 6
55 x 4
 
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