Arms Core Journal Legs Lower body Upper body

Arms, Lifting, Legs, Obliques

Arms

  • Biceps bar curl:
    • Last time: 3 sets of 12: 50lb, failed at 3rd, 8th rep
    • Today: 3 sets of 12, 50lb:
  • Dips
    • Last time: 4 sets of 6
    • Today: 5 sets of 6
  • Incline bicep curl
    • Last time: 3 sets of 12: 20lb, 12, failed at 8, failed at 5
    • Today: 3 sets of 12, 20lb:
  • Tricep cable pull down
    • Last time: 3 sets of 12: 50lb, 70lb, 95lb almost failed at end
    • Today: 3 sets of 12:70 70 95lb:

Lifting

For lifts, I’m now using an app called Stronglifts, as a recommendation from a friend of mine. Today was the first day of the routine.

  • Squats: 5×5 115lb
  • Bench: 5×5 95lb
  • Row: 5×5 95lb

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Core, Obliques

  • Hi-lo woodchoppers
    • Last time: 3 sets of 12 on either side at 25lb, 35lb, 50lb
    • Today: 3 sets of 12 on either side at 35lb, 50lb, 55lb

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