I liked the format last time so much that I will keep doing it like that ;>!
what I THINK I look like at the gym...
what I REALLY look like at the gym ;>
Bike - 5 minutes; no clue as to starting heart rate; ended at 144 which is fairly slower than the usual 150 I start the gym with
Leg Press: Set 1- 8 @ 280; set 2- 10@ 290; Set 3 - 12 @295:: Set Volume - 8680:: Total Volume - 8680
Plate Calf Raise: Set 1- 13 @90; Set 2 - 14@ 90; ; Set 3 - 15 @90:: Set Volume - 3780:: Total Volume - 12460
Low Row machine: Set 1- 10 @ 100; Set 2 - 12 (3 ISO) @ 120; Set 3 - 12 (4 ISO) @125:: Set Volume - 3940:: Total Volume - 16400
Upright Dumbbell Rows: Set 1 - 10 @ 40; Set 2 - 12 (3 ISO) @ 40; Set 3 - 12 (4 ISO) @ 40:: Set Volume - 1360:: Total Volume - 17760
Cable Tricep Pulldown: Set 1 - 12 @34.5; Set 2 - 12 (3 ISO) @ 34.5; Set 3 - 7 (3 ISO) @37.5:: Set Volume - 1090.5:: Total Volume - 18850.5
Ropes: 1st Set 40 seconds; 2nd Set 40 seconds; 3rd Set 25 seconds
Kneeups: 3 sets (16,16,20)
Calisthenic Back Extension: 1st set - 11; 2nd Set - 11; 3rd Set - 9 @ 5lbs.
Notes
The problem with tacking volume is that some of what I do is bodyweight training...kneeups don't go into my count column. So, for example, I did 20 tons on my last workout, and not even half that on today's workout. And yet, I didn't count about 40% of today's work. Add that into the focus on legs last time, and I won't expect the weight to go up every session.
However, weight totals should go up week by week ;>
And I want a cup of coffee now, so TTYL!
[Edited: I Irished that coffee up a bit, and now my legs dont hurt so bad ROFL...honestly, coffee is good for recovery, and whiskey isn't bad in smaller doses ;> BTW, whipped cream DOES NOT go in good Irish Coffee]