| Exercise | Weight | Set 1, reps | Set 2 | Set 3 |
|---|---|---|---|---|
| Squats, Smith Machine | 42.5, 47.5, 50 | 10 | 10 | 12 |
| Cable Hip Abduction | 15 | 12 | 12 (3 ISO) | 13 (3 ISO) |
| Lat Pulldown, Wide,Thumbs tucked | 105, 105, 110 | 12 | 13 (3 ISO) | 8 (4 ISO) |
| Seated Dip | 55, 60, 62.5 | 15 | 14 | 16 |
| Cable Tricep Pulldown | 40 lbs | 10 | 12 | 14 |
| Bicep Curl | 25 | 6 | 8 | 8 |
| Shifting Lateral Raise | 12.5 | 10 | 10 | 12 |
| Reverse Crunches | 3 sets | 19 | 20 | 25 |
| Side Planks | 2 sets | 30 sec | 35 sec | |
| Calisthenic Back Extension | Bodyweight, bw, +5 | 8 | 10 | 7 |
No, this is not a torture rack (I don't think, anyway...); this is for the Calisthenic Back Extension
Notes
1- Talked to the trainer about the fatigue issue; he suggested dropping a lift session and replacing with a cardio session for the week. I'll do that, but I have been happy with the rapid progress I have made since starting 3 lift workouts a week. On the other hand, there is no use in getting stronk if I'm too tired to do anything with my newmade muscles ;>
2- I have been recording eccentric reps with ISO in my charts so far; I need to stress that when I note exercises as ISO, I am referring to Eccentric isometrics
3- A funny note about my lack of focus and general derpiness lately. I finished the gym and left...to get to the car and realize I didn't have my keys! Checked with the front desk, and no one had turned them in. Went back and sure as shoot my keys were sitting at my first station...I had been doing the workout without even thinking of taking my keys with me. 10 bloody exercises where I didn't notice I had left my keys behind
4- Signed up with 
5- I am way behind the norm when it comes to weight lifting standards at present (https://strengthlevel.com/). I'm not worried about it yet because I was massively out of shape when I started. However, I am in this for the long haul.
Follow my curation trail, More Info
My Books
Join our 
Curation Trail
- Our purpose is to encourage posts discussing Information War, Propaganda, Disinformation and other false narratives. We currently have over 7,500 Steem Power and 20+ people following the curation trail to support our mission
- Join our discord and chat with 250+ fellow Informationwar Activists
- Tutorials on all ways to support us and useful resources here
- My INDEX of informationwar writing