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Push Day

     At the gym today, it was a push day for me, so this involved my chest and triceps. I did 3 chest exercises and 3 triceps exercises. For the first lift I hit flat barbell bench for 5 sets and 5 reps increasing the weight each time. Then for my second exercise with chest I did incline barbell bench for 4 sets 8 reps keeping the same weight this time. Then to finish off my chest workout I did cable flies for 4 sets and 12 reps increasing weight each set. While it was only 3 exercises that were focused on chest it was a heavy weight day for these workouts. Then for triceps, my first exercise I did was Skull crushers where I went heavy weight for all 4 sets and roughly 8-10 reps. While doing these on my last couple reps in each set I would wait a few seconds till I pushed the barbell back up so it would help strengthen the muscle a little more. Then my second exercise was Single Arm Cable Kick back and did this for 3 sets and 10 reps on each ...
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Leg Day at the Gym

     This time at the Arc I hit leg day at the gym. I first started my workout with going on the stationary bike for about 5-6 mins to dynamically warm up my legs to reduce the risk of injury. I did 4 exercises for leg day, the first was linear hack press in which I did 5 sets of 10 reps. I then moved on to doing leg extension for 4 sets and 20 reps. During the reps I started out on a 145-pound increment for 8 reps then dropped the weight to 115 pounds and when doing the leg extensions, I would not fully go down for these 6 reps, then lastly, I dropped it again to 85 pounds and would hold my legs at the top for 5 seconds when finishing the 6 reps and for the last rep I held my legs up till I could not anymore. My third exercise was seated leg curls and I did for 4 sets and 12 reps, the weight increment started at 85 and for my last set I was at 145. I finished the leg workout with machine calf raises 3 sets for 15 reps. Overall good day, will feel the soreness in my legs ...
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Back and bi's Gym Day

      This time at the Arc at Slippery Rock I went to the gym and hit back and biceps which I did 4 back workouts and 3 bicep workouts. My first back workout was Single-arm dumbbell row for 3 sets on each arm and 12 reps. I worked up from 40-pound dumbbell to 55 pounds. My second exercise was overhand grip lateral pulldown. I did this exercise for 4 sets and 12 reps, at the 100-pound increment. I did seated rows after my previous workout, and this was for 4 sets and 12 reps as well. My last exercise for back, I did bent-over rows and that was for 3 sets and 10 reps. These 4 back workouts were heavily focused on growing my back out, width wise as rows are very important to do that. Now for the bicep part I started with prisoner curls for 4 sets and 15 reps with a 40-pound ez curl barbell. I then moved on to spider curls and did that for 3 sets and 15 reps with 30-pound dumbbells, that workout has shown to be one of the best ways to make y...
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Chest and Tris Day

     For Mondays Gym Day I hit chest, shoulders, and triceps. I went to the ARC at slippery rock for this to happen, I did 4 chest exercises, 2 shoulder workouts, and 2 triceps exercises. My chest workout was contained with doing flat barbell press with was 4 sets and went from 12 reps down to 10, 8, and 6. Then I moved onto incline dumbbell press which was 4 sets of 10 reps each, after that I went to the decline machine press and did 3 sets of 8 reps. Lastly, I finished chest with cable rows and that was 4 sets of 15 reps. For the shoulders I did military press for 3 sets of 12 which I used 35-pound dumbbells for. Then for my second workout on shoulders I did lateral raises and that consisted of 3 sets for 15 reps, using 20-pound dumbbells. To finish off my workout I ended with triceps, which included triceps pushdowns which I did 4 sets and had the weight increment at 45 pounds, then did skull crushers and used did 4 se...
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