Just posting to keep a journal of sorts I suppose. Never been to the gym before finding KYIL, just rocked out workout #2. Using an app my brother recommended to track workouts. Goal is minimum 3 a week; triceps/chest, biceps/back, and legs/shoulders. Definitely a good feeling walking out of the gym after finishing. Anyway, workouts posted below. Feel free to critique if there's an exercise I should swap in or out or whatever else, literally brand new to this. (plan on getting more bench stuff in here soon, tad intimidated by it now tbh)
Chest/Triceps
Wednesday 16 Feb 2022, 14:18
Bench Press (Barbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Incline Bench Press (Dumbbell)
Set 1: 35 lbs × 5
Set 2: 35 lbs × 5
Set 3: 35 lbs × 4
Set 4: 35 lbs × 3
Cable Kickback
Set 1: 10 lbs × 10
Set 2: 10 lbs × 10
Set 3: 10 lbs × 10
Bench Dip
Set 1: (+20 lbs) × 10
Set 2: 7 reps
Set 3: 7 reps
Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lbs × 5
Set 2: 30 lbs × 10
Set 3: 30 lbs × 7
Set 4: 30 lbs × 7
Iso-Lateral Chest Press (Machine)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 6
Set 4: 45 lbs × 5
Bench Press (Dumbbell)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 9
Set 4: 30 lbs × 8
Back/Biceps
Sunday 20 Feb 2022, 14:09
Bent Over One Arm Row (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 15
Iso-Lateral Row (Machine)
Set 1: 60 lbs × 10
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12
Set 4: 40 lbs × 12
Set 5: 40 lbs × 14
Lat Pulldown - Wide Grip (Cable)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12
Set 4: 50 lbs × 12
Set 5: 50 lbs × 13
Bicep Curl (Dumbbell)
Set 1: 25 lbs × 6
Set 2: 25 lbs × 4
Set 3: 25 lbs × 5
Hammer Curl (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 10
Set 4: 25 lbs × 8
Set 5: 25 lbs × 9
Upright Row (Cable)
Set 1: 15 lbs × 12
Set 2: 15 lbs × 10
Set 3: 15 lbs × 10
Set 4: 15 lbs × 10
Seated Row (Machine)
Set 1: 30 lbs × 12
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12
Set 4: 40 lbs × 12
Set 5: 40 lbs × 12
Lat Pulldown (Machine)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10
Set 4: 30 lbs × 10
Set 5: 30 lbs × 10
Gym Grind Under Way
- MakingAComeback
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Why no deadlift / squat / bench?
Also, what's your goal? To get big or to get strong? Not saying you can't do both, but I'd suggest focusing on one or the other seeing how you're a gym newbie.
If you go at it too hard with too many exercises you might find your self falling out of the routine altogether after 2-3 weeks. (been my experience in the past).
Also, what's your goal? To get big or to get strong? Not saying you can't do both, but I'd suggest focusing on one or the other seeing how you're a gym newbie.
If you go at it too hard with too many exercises you might find your self falling out of the routine altogether after 2-3 weeks. (been my experience in the past).
My progress log
Aka: I quit my dream job of 10 years and moved to the big city
Main goal: sleep with 10 women within the end of the year 7/10.
Previous main goal: Move to a bigger city
Jobs applied for in total: 5
09/20/22: Job landed
Aka: I quit my dream job of 10 years and moved to the big city
Main goal: sleep with 10 women within the end of the year 7/10.
Previous main goal: Move to a bigger city
Jobs applied for in total: 5
09/20/22: Job landed