Strength Training Progress – May 14 2023

May 14, 2023

1 month, 25 days of working out.

Weight – 5/14/2023

89 lbs – Just to call out: on 5/12, I was 89.8 lbs.

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

Friday was a little busy, I won’t lie. I need to be better at doing legs / abs. If it’s worth anything, I’ve been on 3 long walks this weekend?!

Biceps / Back (Pull exercises)

Bicep curl warm up
- Orange bar (8 lbs), yellow bar (10 lbs)
Bicep curls with weighted bars
- Weight: blue bar (15 lbs) black bar (20 lbs) red bar (25 lbs), big black bar (30 lbs)
- Reps: 1 set of 12, 1 set of 12, 1 set of 12, 1 set of 8
Lat pulldown with cable machine
- Weight: 20 lbs, 22.5 lbs, 25 lbs
- Reps: 1 set of 12, 1 set of 10, 1 set of 8
Dumbbell bicep curls
- Weight: 10 lbs
- Reps: 4 sets of 12 (last set, both arms at same time)
Row machine
- Weight: 40 lbs, 55 lbs
- Reps: 2 sets 12 reps, 1 set of 5 at 55 lbs / dropset 40 lbs 5 reps
Cable machine bicep curl (kettlebell style)
- Weight: 12.5 lbs, 15 lbs, 17.5 lbs
- Reps: 1 set of 12, 1 set of 10, 1 set of 8
Bench flyer things
- Weight: 20 lbs (added weights inside with black level)
- Reps: 3 sets 8 reps