Week 3

A) Back/shoulders
Weight= 164.5

Pulldown: 2x10@120, 1x8@120
Shoulder press: 2x10@67, 1x8@67
Bent row: 3x10@77
Shoulder raise: 2x10@25, 1x8@25
Reverse shoulder machine: 3x10@50
Kettle bell swing= none
Leg raise: 3x15

B) Chest/legs
Weight= 163.5

Bench: 3x10@100
Squat: 3x10@115
Incl. Db press: 3x10@40
Deadlift: 3x10@97
Chest row: 3x10@80
Cat heave: none

Opt. Kettle bell swing: none

C) arms
Weight= 165

Barbell bicep curl: 1x10, 2x7@ 67
Dips: 3x12
Db hammer : 3x10@ 25
Ez bar skull crushes: 3x10@45
1 hand Db curl: 1x10, 1x8, 1x6@ 25
Tricep pulldown: 3x12@75
Kettlebell swing: 2x75@25

Opt. Myotic crunch: none

Week 2

A) Back/shoulders
Weight= 163,5

Pulldown: 3x10@115
Shoulder press: 3x10@62
Bent row: 3x10@72
Shoulder raise: 3x10@22.5
Reverse shoulder machine: 3x12@45
Kettle bell swing= 1x75@25
Leg raise: 2x15

B) Chest/legs
Weight= 162.5

Bench: 3x10@95
Squat: 3x10@95
Incl. Db press: 3x10@37.5
Deadlift: 3x10@95
Chest row: 3x10@75
Cat heave: none

Opt. Kettle bell swing: none

C) arms
Weight= 163.5

Barbell bicep curl: 3x9@62
Dips: 3x12
Db hammer : 1x10@17.5,  2x8@27.5
Ez bar skull crushes: 3x9@45
1 hand Db curl: 1x10@27.5, 2x8@25
Tricep pulldown: 3x12@70
Kettlebell swing: 1x75 (?)

Opt. Myotic crunch: 3x 7

Week 1c - arms

Weight= 162

Barbell bicep curl: 1x10@67, 2x8@57
Dips: 3x10-12
Barbell side bicep curl: 3x10@~40
Ez bar skull crushes: 3x10@~42
Yates reverse curl: 3x10@37
Tricep pulldown: 3x10@~65
Kettlebell swing: 2x40

Opt. Myotic crunch: 3x5

Week 1b - chest/legs

Weight= 162.3

Bench: db 1 x 10, 2 x 8@ 45
Squat: 3 x 15@ 25lb kettle bell
Incl. Db press: 3x10@ 35
Deadlift: negligible
Chest row: 3x10@75
Cat heave: 10-12 x 30-45 sec. None

Opt. Kettle bell swing:

Week 1a- back, shoulder

Weight= 163

Pulldown: 3 x 10 @ 110
Shoulder press: 3 x 10 @ 57
Bent row: 1 x 10 @ 57, 2 x 10 @ 67
Shoulder raise: 3 x 10@ 20
Kettle bell swing= 2 x 40 reps @ 25
Leg raise: 0

Day 1 of monitoring health and fitness

I will be using this blog as a means to note my progress and what not.
Tomorrow I need to way myself/ take a picture and mark down my workout.