Every time I do a journal entry, I find myself writing about how my work out was on that particular day. I enjoy sharing my trials and tribulations at the gym. Since I write about it every day, I thought I would actually map out what I'm doing at the gym this way when I say "wow, what a chest work out" you could check out what I actually did.

WORK OUT AS OF JANUARY 2010

Monday -
Run three miles (outdoors)

Tuesday -

Iso Lateral row on Hammer Strength machine - Three sets

One arm rows using Kettle Bells - Three sets

Seated Cable Rows - Three Sets

Back Extensions - Three Sets

Dumbbell Bench Press - Four Sets

Smith Machine Bench Press (Wide Grip) - Three Sets

Wednesday -

 Ab Day:

100 decline crunches

50 leg raises while sitting on a bench

50 leg raises flat on the floor

50 leg raises knee to chest

30 back extensions on roman chaor

30 side extensions (Left)

30 side extensions (right)

100 weighted crunches
 

Thursday - 

Preacher Curls - (one week EZ Bar, one week straight bar) - Three Sets

Standing Curls - (One week EZ bar, one week straight bar) - Three Sets

One arm Hammer Curls - Three sets

Triceps Dips - 55 reps

Skull crushers with close grip press - Three sets

Triceps Pulldown - Straight bar Two Sets

Triceps Pulldown - V Bar - Two Sets

Friday -

Seated Military dumbbell Shoulder Press - Three Sets

Inclined Shoulder Press  - Three Sets

Shoulder extensions to side of body - Three Sets

Shoulder Extensions to the front of the body - Three Sets

Wide Grip standing barbell rows - Three Sets

Shrugs with Dumbells - Four Sets

Dumbbell Forearm Curls - Three Sets

Reverse Dumbell Forearm Curls - Three Sets

Saturday -

Hammer Strength Chest Press machine Machine #1 - Three Sets

Hammer Strength Chest Press Machine # 2 - Three Sets

Hammer Strength Chest Press machine #3 - Three Sets

(Each Hammer Strength machine is plate loaded, each machine hits a different angle)

Decline Bench Press - Three Sets

Inclined Dumbbell Bench press - Three Sets

Dumbbell Flys - Three Sets

Abs - Three sets of planks

Sunday -

Leg Press - Four Sets

Hack Squats - Three Sets

Leg Extensions - Three Sets

Hamstring Curls - Three Sets

Seated Hip Abductor Machine - Three Sets

Seated Hip Adductor Machine - Three Sets

100 declined crunches

50 leg raises while sitting on a bench

50 leg raises flat on the floor

50 leg raises knee to chest

30 back extensions on roman chaor

30 side extensions (Left)

30 side extensions (right)

100 weighted crunches

 

smith machine: bench press smith machine: incline chest press dumb bell flys: 12lbs, 15 lbs, 12 lbs shrugs: 3 sets of 10: 180 lbs, 320 lbs, 180 lbs	Preacher curls: Standing curls, EZ bar: 35 lbs, 45 lbs, 35 lbs Hammer curls: 12 lbs, 15 lbs, 12 lbs Triceps rope pulldown: 60 lbs, 70 lbs, 80 lbs Triceps, EZ-Curl Bar Overhead Tricep Extensions:	hammer strength row over head lat pull down one arm row bench press: dumb bells: 17.5 lbs, 22.5 lbs, 22.5 lbs smith machine bench press prone row