Wes's Workout Log

[wesrman]

Still not feeling 100%, but i felt pretty good after work so i decided to do a workout. Hopefully i dont regret it..lol.

Im debating how im going to fit in my abs and extra forearm work, and since my lower back and forearms got a good workout at work, i just did Zottman curls for 4arms and ill do some core at another time.

Workout A
Squats 3 sets 5,5,6 reps
Bench Press 3 sets 5,4,4 reps
Seated Rows 3 sets 5 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps

Felt good and i could add a few sets, but i want to ease into the extra frequency without overdoing it.

[wesrman]

Friday February 13/09
Cardio- 20min jog

[wesrman]

Sunday February 15/09

Cardio-
40min (walk)
20min break
30min (walk)

Went for a walk around the neighbourhoood, had lunch at Tim Hortons (chili, whole wheat roll, large chocolate milk), then walked home.

[wesrman]

Monday February 16/09
Workout B
Deadlift 3 sets 5 reps
Weighted Chin Ups 3 sets 5 reps
Military Press 3 sets 5 reps
Close Grip Bench Press 3 sets 5 reps

Core circuit/2 sets:
Chinnies 34, 30 reps
supermans 8 reps
plank 15 sec
let side plank 10 sec
right side plank 10 sec
plank 10 sec

Russian twists 1 set 7 reps
Palm Up Wrist Curls 2 sets 16 reps
Bar Hangs

[wesrman]

Wednesday February 18/09
Workout A
Squats 3 sets 6 reps
Bench Press 3 sets 5,5,4 reps
Seated Rows 3 sets 6,6,5 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps
Palm Up Wrist Curls 2 sets 17,16 reps
Chinnies 2 sets 34, 30 reps
Bar Hangs

[wesrman]

Thursday February 19/09
Cardio- 34min (jog/walk)

[wesrman]

Friday February 20/09
Workout B
Deadlift 3 sets 5 reps
Weighted Chins 3 sets 5 reps
Military Press 3 sets 6,5,5 reps
Close Grip Bench Press 3 sets 5 reps

Core Circuit 2 sets:
Chinnies 34,30 reps
Supermans 8 reps
Plank 30 seconds

Finisher circuit:
Burpees 15 reps
Chin Ups 10 reps
Push Ups 15 reps
Crunches 20 reps
Jumping Jacks 30 reps
Split Reps 30 reps
Bar Hangs