Workout Day 11: Legs

This is definitely my favourite workout. I feel I can really push myself with this one.

I did squats first with 45 lbs in each hand (12 reps). I think I was going a little too fast at the beginning of this one, so next time I'll use a metronome to keep my pace slow and consistent. Then I did straight leg dead lift with 45 lbs in each hand (9 reps). Finished off with standing calf raises with 45 lbs in each hand (7 reps).

My lower back is pretty sore just like last time and I feel pretty good. I'll sleep well tonight.

Time for some Glutamine and I'll probably have a shower.

Weight Gain Day 9: Pull

Second workout with pull. Tried to push myself hard on this one.
Today's results:
  1. Pullover (on an excercise ball): 35 lbs (holding one DB with two hands, same as last time) x 1 set to failure (I'm not sure about the reps as I had some difficulty getting the right position)
  2. Dumbbell row (bent over): 45 lbs (up from 35 lbs last week) x 1 set to failure for each arm (about 6 R and 5 L)
  3. Shoulder shrugs (2 sec pause at the top): 70 lbs (35 lbs in each hand) x 1 set to failure (about 4 reps)
Thanks for reading!

Weight Gain Day 7: Push

It's now the 7th day of my new excercise regimen.

I swapped one excercise since last time: dumb bell rows. This is because dumb bell rows are actually a back excercise and involve "pulling" so that excercise has been moved to Pull days.

Here are the results:
  • About 7 reps of slight incline bench press on the ball @ 70 lbs (notice this is up from 50 lbs on day 1)
  • About 7 reps of triceps extension laying on the ball @ 25 lbs (one DB held with two hands)
  • About 1.5 reps of shoulder press @ 50 lbs
I did all of these with a pace of 5 sec up 5 sec down. Although I only managed 1.5 reps for the last excercise, the total time under tension (TUT) would be estimated at 155 seconds, which is perfectly fine. What I may do to keep things balanced would be to rotate the last excercise of a given workout to the first excercise at the next workout (e.g. shoulder press was last today, but will appear first at the next workout). It is only natural to fatigue over the course of the workout, so this is not unexpected.