Workout Diary 11/29/15 – ?

So I started a very serious workout routine, I was keep loose records but lost the post, so here is what I can remember. I will keep really good records forthwith. I will post before and after photos at the end of January 2016.

11-29 First Day – Biceps/Triceps/Shoulders
11-30 to 12/5 Don’t remember 🙂

12-6 Legs: (No Weight) Squats 3/15 – Walking Lunges 3/12 – Single Leg Floor Bridge 3/5 – Stationary Bike: 7 min

12 -7 Assisted Pull-ups – 3/8 Back: 20lb Dumbbell Rows 3/15 – Stationary Bike: 10 min

12-8 Perfect Push-ups Knee Modified 3/10 – Triceps: 20lb Overhead Dumbbell Raise 3/8 – Triceps Kickbacks: 20lb 3/10 – Perfect Push-up Triceps Dips 2/10 – Reverse Wrist Curls 15lb 2/10 – Wrist Curls 15lb 2/10  –  Stationary Bike: 15 min
Triceps Workout Video

12-9 Calves: 20lb Calf Raises 3/10 – Abs: Ab Roller 3/10 – Bird Dogs 3/10 – Crunches 3/10 – Mountain Climbers 2/10 – Stationary Bike: 20 min
Bird Dogs Tutorial

12-10 Perfect Push-ups Knee Modified 3/10 – Biceps:  20lb Alternating Dumbbell Curls 3/10 –  15lb Concentration Curls 1/5 – 15lb Dumbbell Drag Curl 2/10 – 15lb Hammer Curl 2/10 – Stationary Bike: 23 min
Top 5 Dumbbell Bicep Exercises 

12 -11 Shoulder Shrugs: 20lb 3/10 – Assisted Pull-Ups 3/8 – Hammer Front Raises: 15lb 3/10 Stationary Bike: 20 min (w/Hills)
5 Exercises for HUGE Shoulder Gains

12/12 Perfect Push-ups Knee Modified 5/10 – Chest: 15lb DB Press Flys 5/5 –  15lb DB Pull Overs 5/5 – Reverse Wrist Curls 15lb 3/20 – Wrist Curls 15lb 3/10 – Stationary Bike: 25 min (w/Hills)
Ripped Chest Workout

12/13 Legs: 15lb x 2 Squats 3/10 – (No Weight) Squats 3/10 – 15lb 15 x 2 Walking Lunges 3/12 – Single Leg Floor Bridge 2/10 – Calves: 20lb x2 Calf Raises 4/10
10 BEST EXERCISES FOR BUTT & LEGS

12/14 Perfect Push-ups Knee Modified 3/10 – Biceps:  20lb Alternating Dumbbell Curls 3/10 –  15lb Concentration Curls 2/10 – 15lb Dumbbell Drag Curl 3/5 – 15lb Hammer Curl 3/10 – Stationary Bike: 25 min (w/Hills)

12/15 Triceps: 20lb Overhead Dumbbell Raise 3/10 – Triceps Kickbacks: 20lb 3/12 – Back: 20lb Dumbbell Rows 3/15 – Tricep Dip w/Bench 3/5 – Stationary Bike: 25 min (w/Hills)

12/16 Push-ups Knee Modified 3/10 – Assisted Pull-Ups 3/8 – Abs: Ab Roller 3/13 – Crunches 3/10 – Mountain Climbers 3/10 – Shoulder Shrugs: 20lb 4/10 – Stationary Bike: 25 min (w/Hills Level 2)

12/17 Chest: 15lb DB Press Flys 3/5 –  20lb DB Pull Overs 3/10 – Standing Chest Flys 3/10 Reverse Wrist Curls 15lb 3/20 – Wrist Curls 15lb 3/10 – Calves: 30lb x2 Calf Raises 3/10- Stationary Bike: 26 min (w/Hills)

12/18 Push-ups Knee Modified 4/10 – Biceps:  20lb Alternating Dumbbell Curls 3/10 –  15lb Concentration Curls 2/10 – 15lb Dumbbell Drag Curl 3/10 – 15lb Hammer Curl 3/10 – Stationary Bike: 25 min (w/Hills Level 2)

12/19 Assisted Pull-Ups 3/8 – Shoulders: 15lb Side Laterals 3/10  – 15lb Hammer Front Raises 3/10 – 15lb Bent Over Laterals 2/10 – Front Raises 1/5 – Standing Overhead Raises 1/5 – Stationary Bike: 16 min (w/Hills)

12/20 Legs: 15lb x 2 Squats 4/10 – 20lb x 2 Squats 1/5 -(No Weight) Squats 3/15 – 15lb 15 x 2 Walking Lunges 3/12 – Calves: 20lb x2 Calf Raises 3/15 – Stationary Bike: 10 min (w/Hills)

12/21 Push-ups Knee Modified 4/10 –  Triceps: 20lb Overhead Dumbbell Raise 3/10 – Triceps Kickbacks: 20lb 3/12 – Back: 20lb Dumbbell Rows 3/15 – Tricep Dip w/Bench 3/10 – Stationary Bike: 27 min (w/Hills) Level 2

12/22 Assisted Pull-Ups 3/8 – Chest: 15lb DB Press Flys 3/5 –  20lb DB Pull Overs 3/10 – 2olb Standing Chest Flys 3/10 – 15lb Standing Chest Flys 3/10 Perfect Push-ups Chest Wide 2/10 – Stationary Bike: 25 min (w/Hills)

12/23 Push-ups Knee Modified 4/10 – Biceps:  20lb Alternating Dumbbell Curls 3/10 –  20lb Concentration Curls 1/5 – 15lb Dumbbell Drag Curl 3/10 – 15lb Hammer Curl 3/10 – Stationary Bike: 15 min (w/Hills Level 2)

12/24 Assisted Pull-Ups 3/8 – Triceps: 20lb Overhead Dumbbell Raise 3/10 – Bench Triceps Kickbacks: 15lb 3/10 – Tricep Dip w/Bench 3/10 – Back: 20lb Dumbbell Rows 2/15 – 20lb Dumbbell Over Head Raises 3/6

12/25  Push-ups Knee Modified 4/10 – Legs: 15lb x 2 Squats 4/13 – 20lb x 2 Squats 1/10 -(No Weight) Squats 1/15 – 15lb 15 x 2 Walking Lunges 3/12 – Calves: 20lb x2 Calf Raises 3/15 – Stationary Bike: 20 min (w/Hills)

12/26 Assisted Pull-Ups 3/8 – Shoulders: 15lb Side Laterals 3/10  – 15lb Hammer Front Raises 3/10 – 15lb Bent Over Laterals 2/10 – Front Raises 1/5 – Standing Overhead Raises 3/7 – Lats: Bent Dumbbell Row 3/10 – Stationary Bike:  min (w/Hills)

12/27 Push-ups Knee Modified 4/10 – 2olb Standing Chest Flys 3/10 – Perfect Push-ups Chest Wide 2/10 – Stationary Bike: 25 min (w/Hills Level 2)

12/28 Assisted Pull-Ups 3/8 – Biceps:  20lb Alternating Dumbbell Curls 3/10 –  20lb Shoulder Shrugs 4/10 – 15lb Dumbbell Drag Curl 3/10 – 15lb Hammer Curl 3/10 – Stationary Bike: 25 min (w/Hills Level 2)

12/29 Push-ups Knee Modified 4/10 – Triceps: 20lb Overhead Dumbbell Raise 3/10 – Bench Triceps Kickbacks: 15lb 3/10 – Tricep Dip w/Bench 3/10 – Back: 20lb Dumbbell Rows 2/15 – 20lb Dumbbell Over Head Raises 3/6 – Stationary Bike: 10 min (w/Hills Level 2)

12/30 Assisted Pull-Ups 3/11 – Bench leg Lifts 3/10 – Abs: Ab Roller 1/10 – Crunches 2/8 – Mountain Climbers 3/14 – Stationary Bike: 25 min (w/Hills Level 2)

12/31  Push-ups Knee Modified 4/10 – Shoulders: 15lb Side Laterals 3/10  – 15lb Hammer Front Raises 3/10 – 15lb Bent Over Laterals 2/10 – 15lb Standing Overhead Raises 3/7 –  Stationary Bike: 25 min (w/Hills)

1/1 Assisted Pull-Ups 4/10 – 60lb Bar Overhead Raises, Curls, etc.
Stationary Bike: 20 min (w/Hills)

1/2 Push-ups Knee Modified 3/10 Reg Push-Up 2/10- Biceps:  20lb Alternating Dumbbell Curls 4./,l/10 –  20lb Shoulder Shrugs 3/15 – 15lb Dumbbell Drag Curl 3/10 – 20lb Hammer Curl 3/10

1/3 Assisted Pull-Ups 4/10 – Stationary Bike:  min (w/Hills)

 

Stay Tuned to this post for updates 🙂

 

 

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