| Exercise | Weight | Reps | Comments |
| Seated Flat Bench | D 140 | D = 11 | |
| Flat Bench Dropset | D 125 D 80 |
D = 12 D = 15 |
|
| Assisted Dips | D 75 | D = 11 | |
| Close Grip Shoulder Press | D 35×2 D 20×2 |
D = 4 D =5 |
|
| D SeatedCableRow | D 135 | D = 11 | |
| Close Grip Supinated pulldowns | D 135 | D = 11 | |
| Shrugs (2 second pause at top) |
D 50 | D = 12 | |
| Dumbell Bicep Curls | D 2×30 D 2×20 |
D = 7 D = 9 |
| Exercise | Weight | Reps | Comments |
| Leg Press | M 360 D 320 |
21 20 |
|
| Hamstring Curl | M 130 D 145 |
14 11 |
|
| Leg Extension | M 120 D 120 |
17 16 |
|
| Seated Calf Rasies | M 125 D 150 |
12 13 |
|
| Deadlifts | M bar+90 D bar+70 |
8 8 |
|
| Stationary bike for 5 minutes to reduce soreness |
* M = Mark (my workout partner)
* D = Darren (me)
| Exercise | Weight | Reps | Comments |
| Seated Flat Bench | M 170 D 140 |
M = 12 D = 15 |
|
| Flat Bench Dropset | M 140 D 140 |
M = 13 D = 12 |
|
| Assisted Dips | M 45 D 70 |
M = 12 D = 12 |
|
| Close Grip Shoulder Press | M 100 D 70 |
M = 11 D = 12 |
|
| M_SeatedCableRow D_YatesBentRow |
M 125 D 170 |
M = 11 D = 14 |
D Increase |
| Close Grip Supinated pulldowns | M 120 D 140 |
M = 15 D = 11 |
M Increase |
| Shrugs (2 second pause at top) |
M 50 D 50 |
M = 14 D = 13 |
|
| Easy Bar Bicep Curls | M 65 D 65 |
M = 13 D = 12 |
* M = Mark (my workout partner)
* D = Darren (me)
| Exercise | Weight | Reps | Comments |
| Leg Press | M 360 D 290 |
18 21 |
|
| Hamstring Curl | M 130 D 145 |
14 11 |
|
| Leg Extension | M 115 D 115 |
14 16 |
|
| Seated Calf Rasies | M 125 D 145 |
10 13 |
|
| Deadlifts | M bar+90 D bar+50 |
6 then 4 14 |
|
| Stationary bike for 5 minutes to reduce soreness |
* M = Mark (my workout partner)
* D = Darren (me)
| Exercise | Weight | Reps | Comments |
| Seated Flat Bench | M 155 D 125 |
M = 13 D = 17 |
both increase |
| Flat Bench Dropset | M 125 D 125 |
M = 18 D = 15 |
both increase |
| Assisted Dips | M 55 D 75 |
M = 13 D = 12 |
|
| Close Grip Shoulder Press | M 100 D 70 |
M = 11 D = 10 |
|
| M_SeatedCableRow D_YatesBentRow |
M 120 D 165 |
M = 13 D = 13 |
|
| Close Grip Supinated pulldowns | M 125 D 135 |
M = 10 D = 11 |
|
| Shrugs (2 second pause at top) |
M 50 D 50 |
M = 10 D = 11 |
|
| Easy Bar Bicep Curls | M 65 D 65 |
M = 12 D = 9 |
* M = Mark (my workout partner)
* D = Darren (me)
No workout today. Mark and I still had crazy sore legs from our weekend activities so we took this workout day off.
| Exercise | Weight | Reps | Comments |
| Seated Flat Bench | M 140 D 125 |
M = 14 D = 11 |
|
| Flat Bench Dropset | M 110 D 110 |
M = 24 D = 20 |
|
| Assisted Dips | M 45 D 75 |
M = 11 D = 11 |
|
| Close Grip Shoulder Press | M 100 D 70 |
M = 10 D = 11 |
|
| M_SeatedCableRow D_YatesBentRow |
M 120 D 175 |
M = 12 D = 12 |
D Decrease to 165 |
| Close Grip Supinated pulldowns | M 125 D 135 |
M = 10 D = 11 |
|
| Shrugs (2 second pause at top) |
M 50 D 45 |
M = 10 D = 12 |
|
| Easy Bar Bicep Curls | M 65 D 65 |
M = 11 D = 11 |
* M = Mark (my workout partner)
* D = Darren (me)
| Exercise | Weight | Reps | Comments |
| Leg Press | M 340 D 290 |
20 18 |
|
| Hamstring Curl | M 130 D 130 |
13 14 |
|
| Leg Extension | M 115 D 115 |
12 15 |
|
| Seated Calf Rasies | M 125 D 145 |
10 12 |
|
| Deadlifts | M 105 D 95 |
13 11 |
|
| Stationary bike for 5 minutes to reduce soreness |
* M = Mark (my workout partner)
* D = Darren (me)
| Exercise | Weight | Reps | Comments |
| Seated Flat Bench | M 140 D 115 |
M = 12 D = 16 |
|
| Flat Bench Dropset | M 90 D 90 |
M = 21 D = 30 |
|
| Assisted Dips | M 45 D 75 |
M = 10 D = 10 |
|
| Close Grip Shoulder Press | M 100 D 70 |
M = 9 D = 10 |
|
| M_SeatedCableRow D_YatesBentRow |
M 120 D 150 |
M = 11 D = 13 |
|
| Close Grip Supinated pulldowns | M 135 D 135 |
M = 8 D = 10 |
M Decrease |
| Shrugs (2 second pause at top) |
M 50 D 40 |
M = 10 D = 13 |
|
| Easy Bar Bicep Curls | M 65 D 65 |
M = 11 D = 10 |
* M = Mark (my workout partner)
* D = Darren (me)
Workout
Mark’s Weight: 162.8 lbs
Darren’s Weight: 198 lbs
Start time: 10:55
End time: 11:40
| Exercise | Weight | Reps | Comments |
| Leg Press | M 320 D 270 |
22 18 |
|
| Hamstring Curl | M 145 D 145 |
11 11 |
|
| Leg Extension | M 115 D 115 |
9 11 |
|
| Seated Calf Rasies | M 125 D 145 |
10 11 |
|
| Deadlifts | M 95 D 95 |
11 9 |
|
| Stationary bike for 5 minutes to reduce soreness |
* M = Mark (my workout partner)
* D = Darren (me)