Big Little Gains

April 12, 2023

There’s been a gap in the workouts, I won’t lie. I went to my best friend’s wedding. Came home and got COVID. I was out of commission for a little over a week and now I’m finally feeling better to get back into the gym.

Stopping and then starting is the WORST. If you can prevent taking a break from working out, you’ll be in good shape (literally).

Weight – 4/12/2023

86 lbs – also lost some weight due to being sick and feeling like crap

Workout Routine – 4/12/2023

Warm up

• Walk on treadmill 5 minutes
• Arm raises (both with grip facing up and down) – 3 sets of 10 reps
  • Weight: purple bar (1, 10 reps), yellow bar (1, 10 reps), orange bar (1, 10 reps)
• Shoulder press behind head
  • Blue bar? 10 reps

Chest

• Knee push ups on ground with roller (2) and grip disk things (1) – 3 sets of 10 reps
  • Weight: bodyweight
• Chest press on ground – 3 sets of 7-10 reps
  • Weight: big black bar (3, 10, 10, 7 reps)

Back

• Barbell rows with bar – 3 sets of 10 reps
  • Weight: dumbbells 25lbs? (3, 10 reps)

Biceps / triceps

• Cable machine (biceps) – 3 sets of 10 reps, each arm
  • Weight: 7.5
• Cable machine (triceps) – 3 sets of 10 reps
  • Weight: 10, 12.5, 15

Legs

• Lunges – 3 sets of 12 reps
• Prisoner squats – 3 sets of 12 reps
• Calf raises – 3 sets of 12 reps

Progress Pictures – 4/12/2023