Exercise Journal: 21.08-05.09.2016

EXERCISE:

21.08.2016
Rest

22.08.2016
Flexibility Class: Backbend – 1h15m

23.08.2016
Flexibility Class: Middle Splits – 1h15m

24.08.2016
Strength Training: Back/Bi
-Lat pull down 3×8 @ 42.5, 50, 60lb
-Bent over dumbbell rows 3×8 @ 70, 80, 90lb
-Biceps curl 3×8 @ 15, 15, 15lb
-Low Row 3×8 @ 98, 118, 138lb

25.08.2016
Flexibility Class: Middle Splits – 1h15m

Strength Training: Chest/Tri
-Dips 3×8
-Bench press 3×8 @ 95, 115, 125lb; 10 @ 95lb
-Triceps pull down 3×8 @ ?,?,? probably around 40-50
-Decline press 3×8 @ 96, 116, 146lb

Get Bent
– Warm Up
– Legs & Hips
– Front & Middle Splits
– Shoulder Warm Up & Stretch
– Back Bend
– Cool Down

2016 JABC
– Lunge Backbend
– Cobra
– Camel
– Bridge

26.08.2016
Rest

27.08.2016
Rest

28.08.2016
Strength Training: Legs
-Squats 8 @ 95, 115, 135lb
-Leg press 8 @ 408, 498, 588, 678lb
-Deadlift 8 @ 95, 115, 135lb

Get Bent
– Warm Up
– Legs & Hips
– Front & Middle Splits
– Cool Down

29.08.2016
Rest

30.08.2016
Flexibility Class: Middle Splits – 1h15m

31.08.2016
Rest

01.09.2016
Flexibility Class: Side Splits – 1h15m

02.09.2016
Strength Training: Back/Bi
-Pull ups 3×5
-Bent over dumbbell rows 3×8 @ 80, 90, 100lb
-Dumbbell curls 3×8 @ 15lb

03.09.2016
Rest

04.09.2016
Strength Training: Chest/Tri
-Dips 3×8
-Bench press 3×8 @ 115, 120/115, 115lb
-Triceps kickback 3×8 @ 20lb
-Decline bench press 3×8 @ 95, 95, 115lb

05.09.2016
Strength Training: Legs
-Squats 4×8 @ 95, 115, 135, 155lb
-Leg Press 4×8 @ 498, 588, 678, 768lb
-Straight Leg Deadlift 3×8 @ 95, 115, 135, 155lb

First time doing 4 sets on all exercises. I feel like I was able to do more because my form was better, especially with squats. The last set of leg press was hard though.

Get Bent
– Warm Up
– Legs & Hips
– Front & Middle Splits
– Shoulder Warm Up & Stretch
– Back Bend
– Cool Down

2016 JABC
– Cobra
– Camel
– Bridge

I felt like my splits were halfway good. Camel seemed to have improved. Cobra and normal bridge were pretty much the same, but straight leg bridge gave me some issues. I’m finally going to start using the wall for bridges cuz I need the guidance.

Advertisements

1 Comment

Filed under exercise

One response to “Exercise Journal: 21.08-05.09.2016

  1. Pingback: Exercise Progression | Exercise.Food.Poo.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s