Strength Training Progress – June 9 2023

June 9, 2023

2 months & 21 days of working out.

Weight – 6/9/2023

91 lbs

Workout Routine – 6/9/2023

My body was ~weak~ today. I thought I ate pretty well and would have the energy to do a hard pull work out, but I guess NOT. I felt extra tired and my muscles felt immediately sore and worn out.

My shoulder started to hurt / pinch a little bit when I started the first back exercise. And then my hand was doing some sort of flaring up or something because I couldn’t even do the reverse grip bicep curls. I don’t know if I wasn’t gripping it properly or what. Overall, not my best work out. But glad I still got off my ass and went. Hopefully tomorrow’s push exercises will be better.

Biceps / Back (Pull exercises)

Bicep curl warm up
- Green bar (12 lbs), Blue bar (15 lbs)
Bicep curls with weighted bars
- Weight: red bar (25 lbs), big black bar (30 lbs)
- 1 set of 12 (red), big black bar 2 sets of 8 dropset to blue bar
Seated row with cable machine
- 25 lbs 10 reps (easy) warm up
- 30 lbs 10 reps (easy) warm up
- 37.5 lbs 10 reps
- 40 lbs 10 reps (machine a little elevated)
- 42.5 lbs 10 reps (hard kinda hurt shoulder a bit)
Bicep curls with dumbbells
- Weight: 15 lbs
- Reps: 2 sets of 10 each arm, 1 set of 9 (left arm weak AF)
Bent over rows with bar
- Weight: 30 lbs 4 sets 10 reps switching off grips
Reverse grip bicep curls (forearms & biceps)
- 15 lbs 10 reps 1 set
- 12 lbs 2 sets i don’t even know how many reps bc my left hand was on FIRE
Bench flyer things
- Weight: 15 lbs
- Reps: 3 sets 10 reps