Big Little Gains

May 19, 2023

1 month & 30 days of working out.

Weight – 5/19/2023

91 lbs – Since I didn’t report it yesterday – 91.4 lbs on Thurs and today was 91.8 lbs. I’m just going to round down for now. BUT PROGRESS.

Workout Routine – 5/19/2023

Weekly workout plan:

• Mon – chest & triceps (push) – Done
• Tues – legs & abs – Done
• Wed – back & biceps (pull) – Done
• Thurs – off; hanging out with Jason! – Done
• Fri – chest & triceps (push) – Done
• Sat – back & biceps (pull) – 2 months of working out
• Sun – legs & abs

I might have to switch Pull & Legs/Abs for tmrw & Sun. We’ll see how we’re feeling. Arms are ROASTED right now.

Chest / Triceps (Push exercises)

• Shoulder warm up
  • Yellow bar front arm raises – 2 sets
  • Blue bar shoulder presses behind back – 2 sets
• Push ups on ground
  • 4 sets 6 reps no knees, 8 reps on knees (go to failure)
• Cable machine (triceps)
  • Weight: 17.5 lbs; 2 set of 10 reps
  • Weight: 22.5 lbs; 2 sets 6 reps, drop to 15 lbs 6 reps
• Chest press machine
  • Weight: 25 lbs; 2 sets 10 reps
  • Weight: 40 lbs; 1 set 5 reps (assisted) dropset to 25 lbs 5 reps
• Kettlebell triceps
  • Weight: 15 lbs
  • 4 sets of 10
• Chest press with bar
  • Black bar (30 lbs) 2 sets of 12 reps
  • Black bar (30 lbs) knees on bench 2 sets of 10 reps
• Tricep dips
  • Bodyweight
  • 3 sets of 10 reps

Progress Pictures – 5/19/2023