MondayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. The after that I put down the dumbbells and went over to the pull up bar and did 30 pull ups without a break. Next I went to the machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 25 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayLike most days I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 175 pounds for 10 reps this week. So I stated out with 150 pounds on the bar and did 15 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 155 pounds on the bar and did 10 reps and my arms were starting to burn a little. Then I put 160 pounds on the bar to see how many times I could rep it. I could rep it 8 times. After that I put 140 pounds on the bar to see how many I could do. I could rep it 9 times. Then I took all the weight off the bar and just repped the bar which is 45 pounds by itself as many times as I could before my arms gave out. I was able to do 28 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayOn this final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout I got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 175 pounds on the bar. I could do 10 reps but it was pretty hard. On my second step I was still able to do all ten reps but my arms felt like jell-o. On my final set I was not able to do all 10 reps but but I was able to do 8 reps. So now that I achieved this weeks goal I went over to the leg press machine and put it on 400 pounds and did 10 reps of that. WeightAt the end of the 12 weeks I weighed in at 183 pounds which means I did not complete my final goal but I did make a lot of progress to the big goal of 190 pounds. I plan to keep up my hard work to hopefully be at least 190 pounds before football season starts. MaxWeek 12 marks the last week that I can see and record my max bench press. I put my end goal of 205 pounds on the bar and tried to rep that for one time. I was not able to do this. So I bumped it down to 195 pounds to see if I could do that and I was able to accomplish that. So I failed my original goal but I made a lot of progress from where I was before this project and I plan to keep working to get even stronger.
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MondayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. The after that I put down the dumbbells and went over to the pull up bar and did 30 pull ups without a break. Next I went to the machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 25 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayLike most days I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 175 pounds for 10 reps this week. So I stated out with 150 pounds on the bar and did 15 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 155 pounds on the bar and did 10 reps and my arms were starting to burn a little. Then I put 160 pounds on the bar to see how many times I could rep it. I could rep it 8 times. After that I put 140 pounds on the bar to see how many I could do. I could rep it 9 times. Then I took all the weight off the bar and just repped the bar which is 45 pounds by itself as many times as I could before my arms gave out. I was able to do 28 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayOn this final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout I got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 175 pounds on the bar. I could do 10 reps but it was pretty hard. On my second step I was still able to do all ten reps but my arms felt like jell-o. On my final set I was not able to do all 10 reps but but I was able to do 8 reps. So now that I achieved this weeks goal I went over to the leg press machine and put it on 400 pounds and did 10 reps of that. WeightAt the end of this week I weighed 180 pounds which is less since last week towards my goal of 190 pounds at the end of the 12 weeks.
MondayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. The after that I put down the dumbbells and went over to the pull up bar and did 30 pull ups without a break. Next I went to the machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 30 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayLike most days I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 170 pounds for 10 reps this week. So I stated out with 145 pounds on the bar and did 15 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 150 pounds on the bar and did 10 reps and my arms were starting to burn a little. Then I put 155 pounds on the bar to see how many times I could rep it. I could rep it 8 times. After that I put 140 pounds on the bar to see how many I could do. I could rep it 8 times. Then I took all the weight off the bar and just repped the bar which is 45 pounds by itself as many times as I could before my arms gave out. I was able to do 25 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayOn this final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout I got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 170 pounds on the bar. I could do 10 reps fairly easy. On my second step I was still able to do all ten reps but my arms started to burn. On my final set I was still able to do all 10 reps but my arms were very fatigued. So now that I achieved this weeks goal I went over to the leg press machine and put it on 400 pounds and did 10 reps of that. WeightAt the end of this week I weighed 181.5 pounds which is the same since last week towards my goal of 190 pounds at the end of the 12 weeks.
MondayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. After that I put down the dumbbells and went over to the pull up bar and did 30 pull ups without a break. Next I went to the machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 30 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayLike most days I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 165 pounds for 10 reps this week. So I stated out with 140 pounds on the bar and did 20 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 145 pounds on the bar and did 15 reps and my arms were starting to burn a little. Then I put 150 pounds on the bar to see how many times I could rep it. I could rep it 12 times. After that I put 130 pounds on the bar to see how many I could do. I could rep it 10 times. Then I took all the weight off the bar and just repped the bar which is 45 pounds by itself as many times as I could before my arms gave out. I was able to do 36 reps. Which is more than last week. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayOn this final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout I got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 165 pounds on the bar. I could do 10 reps really easy. On my second step I was still able to do all ten reps but my arms started to burn a little. On my final set I was still able to do all 10 reps but my arms were really burning. So now that I achieved this weeks goal I went over to the leg press machine and put it on 420 pounds and did 8 reps of that. WeightAt the end of this week I weighed 181.5 pounds which is little progress since last week towards my goal of 190 pounds at the end of the 12 weeks.
TuesdayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. After that I put down the dumbbells and went over to the pull up bar and did 30 pull ups without a break. Next I went to the machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 25 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. ThursdayLike most days I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 160 pounds for 10 reps this week. So I stated out with 135 pounds on the bar and did 20 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 140 pounds on the bar and did 15 reps and my arms were starting to burn a little. Then I put 145 pounds on the bar to see how many times I could rep it. I could rep it 12 times. After that I put 130 pounds on the bar to see how many I could do. I could rep it 10 times. Then I took all the weight off the bar and just repped the bar which is 45 pounds by itself as many times as I could before my arms gave out. I was able to do 30 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. SaturdayOn this final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout i got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 160 pounds on the bar. I could do 10 reps really easy. On my second step I was still able to do all ten reps but my arms started to burn a little. On my final set I was still able to do all 10 reps but my arms were really burning. So now that I achieved this weeks goal I went over to the leg press machine and put it on 400 pounds and did 10 reps of that. WeightAt the end of this week I weighed 180 pounds still which the same since last week towards my goal of 190 pounds at the end of the 12 weeks. MaxWeek 8 marks the week that I see and record my max bench press. I put 185 pounds on the bar and tried to rep that for one time. I was able to do this so my max so far is 185 pounds which is a pretty good progress towards my goal of 205 pounds at the end of the 12 weeks.
MondayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. After that I put down the dumbbells and went over to the pull up bar and did 25 pull ups without a break. I continue to try to increase the amount of pull ups I can do each week. Next I went to a machine and alternated between curls and tricep workouts I did 3 sets of 10 of the tricep and curls. Then I went over to the bench press and put a 45 pound weight and a 5 pound weight on each side and repped that till my arms gave out which was around 18 reps. I did a second set of this, and was able to do 15 reps this time. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayJust like every other day I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 155 pounds for 10 reps this week. So I stated out with 130 pounds on the bar and did 15 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 135 pounds on the bar and did 13 reps and my arms were starting to burn a little. Then I put 140 pounds on the bar to see how many times I could rep it. I could rep it 10 times but my arms were pretty much dead. After that I put 145 pounds on the bar to see how many I could do. I could rep it 5 times and I was completely gassed. Then I took all the weight off the bar and just repped the bar as many times as I could before my arms gave out. I was able to do 20 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayOn Friday, the final workout day of this week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout I went and did pull ups. I was able to do 27. So next, it was time to see if I can achieve my goal for the week. So I put 155 pounds on the bar. On my first set I could do 10 reps really easy. On my second step I was still able to do all ten reps but my arms started to burn a little. On my final set I was still able to do all 10 reps but my arms were really stating to feel the fatigue and also started shaking in the middle of the rep on the way up. So after I completed my goal I took all the weight off the bar and just repped it as many times as I could while already being gassed from doing my goal. I was able to do 20. Weightat the end of this week i gained one pound since last week. This puts me at 180 pounds. I am now only 10 pounds away from my goal.
SundayI started this weeks workout on Sunday because I already have had 2 days rest since my last workout and I had some free time with nothing to do. So I started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 35 curls. After that I put down the dumbbells and went over to the pull up bar and did 20 pull ups without a break. Next I went to a machine and alternated between curls and tricep workouts I did 3 sets of 10 of the tricep and curls. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 22 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayJust like every other day I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 150 pounds for 10 reps this week. So I stated out with 130 pounds on the bar and did 15 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 135 pounds on the bar and did 13 reps and my arms were starting to burn a little. Then I put 140 pounds on the bar to see how many times I could rep it. I could rep it 10 times but my arms were pretty much dead. After that I put 145 pounds on the bar to see how many I could do. I could rep it 5 times and I was completely gassed. Then I took all the weight off the bar and just repped the bar as many times as I could before my arms gave out. I was able to do 22 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayWeightAt the end of this week I still weighed 179 pounds which is only 11 pounds away from my goal.
SundayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 55 pound dumbbells and did 25 curls. After that I put down the dumbbells and went over to the pull up bar and did 20 pull ups without a break. Next I went to a machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight and a 5 pound weight on each side and repped that till my arms gave out which was around 20 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. TuesdayJust like every other day I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 145 pounds for 10 reps this week. So I stated out with 115 pounds on the bar and did 15 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 120 pounds on the bar and did 12 reps and my arms were starting to burn a little. Then I put 125 pounds on the bar to see how many times I could rep it. I could rep it 10 times but my arms were pretty much dead. After that I put 130 pounds on the bar to see how many I could do. I could rep it 4 times and I was completely gassed. Then I took all the weight off the bar and just repped the bar as many times as I could before my arms gave out. I was able to do 25 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. ThursdayOn Friday which is the final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout I got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 145 pounds on the bar. On my first set I could do 10 reps really easy. On my second step I was still able to do all ten reps but my arms started to burn a little. On my final set I was still able to do all 10 reps but my arms were really stating to feel the fatigue. So now that I achieved this weeks goal I went and did 10 box jumps at the gym. WeightAt the end of this week I still weighed 179 pounds which is only 11 pounds away from my goal.
MondayI started this weeks workout with the normal 50 sit ups and 50 push ups. After that I got the 45 pound dumbbells and did 30 curls. After that I put down the dumbbells and went over to the pull up bar and did 15 pull ups without a break. Next I went to the machine and alternated between curls and tricep workouts. Then I went over to the bench press and put a 45 pound weight on each side and repped that till my arms gave out which was around 25 reps. Finally as usual I got a 45 pound weight from the bench press rack and did 50 sit ups. WednesdayLike most days I started out today with 50 push ups and 50 sit ups. Then I started to work towards my bench press goal of 140 pounds for 10 reps this week. So I stated out with 110 pounds on the bar and did 20 reps fairly easy but towards the end the fatigue obviously started to emerge. Next I put 120 pounds on the bar and did 15 reps and my arms were starting to burn a little. Then I put 125 pounds on the bar to see how many times I could rep it. I could rep it 12 times. After that I put 130 pounds on the bar to see how many I could do. I could rep it 10 times. Then I took all the weight off the bar and just repped the bar which is 45 pounds by itself as many times as I could before my arms gave out. I was able to do 30 reps. Finally as usual I got a 45 pound weight off the bench press rack and did 50 sit ups. FridayOn this final workout day of the week I started it out just like every other day with 50 sit ups and 50 push ups. Then to get another light workout i got the 20 pound dumbbells and did 20 reps. So next it was time to see if I can achieve my goal for the week. So I put 140 pounds on the bar. I could do 10 reps really easy. On my second step I was still able to do all ten reps but my arms started to burn a little. On my final set I was still able to do all 10 reps but my arms were really burning. So now that I achieved this weeks goal I went over to the leg press machine and put it on 400 pounds and did 10 reps of that. WeightAt the end of this week I weighed 174 pounds which is an increase since last week towards my goal of 190 pounds at the end of the 12 weeks. MaxWeek 4 marks the week that I see and record my max bench press. I put 175 pounds on the bar and tried to rep that for one time. I was able to do this so my max so far is 175 pounds which is a pretty good start towards my goal of 205 pounds at the end of the 12 weeks.
MondayI started this weeks workout with 50 push ups and 50 sit ups. After that I went and got the 40 pound dumbbells and did 30 curls. Next I went on a machine and did more of alternating between curls and tricep workouts. Then I put a 45 pound weight on each side of the bench press bar and repped that till my arms gave out which was around 20 reps. Finally i got a 25 pound weight off the bench press and did 50 sit ups. WednesdayOn Wednesday I started out by doing 50 push ups and 50 sit ups again. Next I started to work towards my goal of 135 pound bench press this week. So i put 100 pounds on the bar and repped that 19 times. Next I put 110 pounds on the bar to see how many I could do, I was able to do 15 reps. Then I put 115 pounds on the bar to see how many I could do, I was able to do 13 reps of this. After that I put 120 pounds on the bar to see how many I could do, I was able to do 10 because of the fatigue. Next I took off all the weight on the bar and just repped the bar till the fatigue was so bad I had to stop, I was able to do 25 reps. Finally I got a 25 pound weight from the bench press rack and did 40 more sit ups. SaturdayOn this last workout day of this week I started by getting a quick and light warm-up. So I got the 30 pound dumbbells and did 15 reps. After that my arms felt good and loose so I put my goal of 135 pounds on the bar and did 10 reps pretty easily. My second set was a harder but I was still able to do all 10 reps. On my third set I was able to still do all 10 reps but my arms started to give out because of fatigue on like my sixth rep. Finally I went over to the squat machine and put 270 pounds on it and was able to do all 10 reps to help work toward building up my muscle mass. WeightI weighed myself at the end of this week and I weighed 172 pounds which is a little increase in weight from last week towards my goal of 190 pounds.
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