Newbie workout log

KRuth22

New member
I think I will keep myself on track if I post a log.

Yesterday I thought the holiday hours were over and went at 5:15 only to see they closed at 6:00 and it was back day

Bent over Bar-bell row (wide)
135-10
185-8
205-8
225-6

Lat pull down (wide)
11-12
13-8
14-7
12-10

T-bar (close)
2 plates- 12
3 plates -10
3 plates+25-8
3 plates+25-7

Pullover
3 sets 10 (arbitrary weight)

I rushed through the workout but got most of it done without too much rest.

I work at the rec and I don't even know what the numbers on the latpulls are. I know they aren't 10lbs each, maybe 12.5?

diet on fitday was
2132 cals (kinda low)
Fat: 55 494 24%
Sat: 14 124 6%
Poly: 9 82 4%
Mono: 14 127 6%
Carbs: 257 877 43%
Fiber: 38 0 0%
Protein: 163 651 32%
Alcohol: 0 0 0%
 
Today

Close grip bench
135lbs-12
185-10
185-10
225-8

French Press seated
75-12
95-10
105-10
115-8

Reverse grip press down
4 sets 15 low weight little rest

BB Curl
75-10
85-10
95-8
95-7

Preacher curl
75-10
85-8
85-6
75-10

Hammer curl
35-10
40-10
45-8
45-7

cardio moderate intensity Elliptical HR at~150bpm for 30 minutes
 
Today's food

Total: 2615
Fat: 59 529 21%
Sat: 17 149 6%
Poly: 10 89 4%
Mono: 16 145 6%
Carbs: 322 1126 45%
Fiber: 40 0 0%
Protein: 211 845 34%
Alcohol: 0 0 0%
 
NO workout today had too much homework!
diet was good though most fats were from peanut butter and almonds, it seems a little high but they came from good places.

Either Chest or Delts tomorrow, not sure yet we'll see if my tricepts are still sore.

Total: 2450
Fat: 67 607 26%
Sat: 13 120 5%
Poly: 15 132 6%
Mono: 26 230 10%
Carbs: 261 901 38%
Fiber: 35 0 0%
Protein: 213 852 36%
Alcohol: 0 0 0%
 
diet today
Total: 2791
Fat: 74 664 25%
Sat: 14 126 5%
Poly: 8 69 3%
Mono: 13 117 4%
Carbs: 315 1114 42%
Fiber: 37 0 0%
Protein: 217 868 33%
Alcohol: 0 0 0%

did a chest workout which I'll post tomorrow
 
OK last nights chest workout was pretty good. With my calories being kinda on the lower side I still have some strength

Flat BB Bench
135-12
135-12
225-10
275-6
295-6
225-8
135-10 I like going back down in weight and doing very slow reps. It seems to help my incline range of motion or some reason.

Incline BB bench
135-10
135-10
185-8
185-8
135-8

Incline Flys
40-12
40-10
45-8
45-10

Decline BB

135-12
185-10
185-10
185-8
 
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