Big Little Gains

Sept 16, 2023

5 months & 28 days of working out.

Weight – 9/16/2023

91 lbs

Workout Routine – 9/16/2023

Post-vacation… ROUGH. I did a lot of legs/hiking on the trip but not much strength training. But we’re going to get back into it.

Biceps / Back (Pull exercises)

• Quick shoulder warm up
  • Purple bar (5 lbs) front and side 2 sets
• Bicep curl warm up (curls)
  • Blue bar (15 lbs) until warmed up
• Bicep curls with weighted bars
  • Weight: black bar (20 lbs), red bar (25 lbs)
  • 1 set of 15 (black), 2 sets of 12 (red)
• Row machine
  • Weight: 40 lbs 3 sets of 10 reps
• Bicep curls with dumbbells
  • Weight: 15 lbs
  • Reps: 3 sets of 10 each arm
• Lat pulldown with cable machine
  • Weight: 17.5 lbs
  • Reps: 3 sets of 10
• Cable machine bicep curl (kettlebell style)
  • Weight: 15 lbs
  • Reps: 3 sets of 10
• Rows with dumbbells
  • Weight: 25 lbs
  • Reps 3 sets of 10

Progress Pictures – 9/16/2023