Strength Training Progress – May 11 2023

May 11, 2023

1 month, 22 days of working out.

Weight – 5/11/2023

89 lbs – I will say that today’s weight was TECHNICALLY 89.6 whereas the past few other ’89s’ have been low 89s. Slowly, but surely!

I’m trying to be more mindful of documenting when we’re actually IN the gym. So today, I took some pictures.

These are the weighted bars I use:

When I say ‘big black bar’, that mofo is 30 lbs. Otherwise all the other colored bars have their respective weights, as you can see.

When I’m doing push ups, these are the bad boys I use. They spin.

Weekly workout plan:

Mon 5/8 – Legs / abs – Done
Tues 5/9 – OFF – Done
Wed 5/10 – Pull – Done
Thurs 5/11 – Push – Done
Fri 5/12 – Legs / abs; maybe do on my own… (my friend Meryl is visiting this weekend so I’m guessing I’ll see her Fri night… TBD on legs / abs)
Sat 5/13 – OFF
Sun 5/14 (Mother’s Day) – Pull

Chest / Triceps (Push exercises)

Shoulder warm up
- Orange bar front arm rises (8 lbs) – 1 set
- Yellow bar shoulder presses behind back (10 lbs) – 2 sets
Push ups on ground
- 3 sets 4 reps no knees, 8 reps on knees
Cable machine (triceps)
- Weight: 15 lbs; 1 set of 10 reps
- Weight: 17.5 lbs; 1 set of 10 reps
- Weight: 20 lbs; 2 sets 6 reps, drop to 15 lbs 6 reps
Chest press machine
- Weight: 10 lbs; 1 set of 12 reps
- Weight: 25 lbs; 2 sets 6 reps; drop to 10 lbs 6 reps
Tricep extension (behind head)
- Weight: 12.5 lbs
- 3 sets of 6 reps
Chest press with bar
- Black bar (30 lbs) 3 sets of 12 reps
Tricep dips
- Bodyweight
- 3 sets of 10 reps