I noticed improvement this week compared to last week. This week, all of the exercises I did were 4 sets of 10 like all the other weeks. I started on Tuesday, which was pull day. I did 90 lbs, then lowered it to 85 halfway on the lat pulldown. This is an improvement from last week because I was only doing 85 lbs. After that, I did 55 lbs on the bicep curl machine. Then I did 90 lbs and lowered it to 85 halfway through the set for the seated row machine. To end the workout, I did 20 lbs of dumbbell curls.
Wednesday was push day. I started by doing 35 lbs, then lowered it to 30 halfway through the set for the dumbbell bench press. After that, I did 80 lbs for tricep pulldown. This is an improvement from last week because I had to lower it to 70 halfway through last week's set. I then did 30 lbs and reduced it to 25 halfway through the set on the inclined dumbbell press. This is an improvement from last week because I only did 25 lbs last week. Then, to end the workout, I did 55 lbs, then lowered it to 50 on tricep extension. Thursday was leg day. I started by doing 85 lbs on the leg press machine. After that, I did 90 lbs, then lowered it to 85 halfway through the set on leg extension. This is an improvement from last week because I only did 85 lbs. I did 60 lbs on the leg curl machine to end the workout. On Friday, I did upper body. To start, I did 60 lbs on the chest press machine. After that, I did 10 lbs for shoulder raises. Then I did 80 lbs and lowered it to 70 halfway through the set on tricep pulldown. I ended the workout by doing 30 lbs, then lowered it to 25 for the inclined dumbbell press.
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This week marks my 7th week of genius hour. I feel like I didn't gain any strength compared to last week. Hopefully, In the future, I will see more gains. This week, I did 4 sets of 10 on all my workouts. Monday was pull day. I started by doing 25 lbs, then lowering it to 20 halfway for concentration curls. After that, I did 70 lbs for barbell row. I wouldn't say I like the barbell row exercise, so I won't do it in the future. I only did it because a friend told me to try it. After I did barbell rows, I did 55 lbs on the bicep curl machine.
Wednesday was push day. I started by doing 60 lbs on the chest press machine. I did want to do a dumbbell bench press first, but people were using the benches. Then I did 80 lbs then lowered it to 70 for tricep pulldown. Finally, I did 30 lbs on dumbbell bench press. This is a bit disappointing to me because I was doing 35 last week. I guess I was just tired that day. Friday was upper body. To start, I did 60 lbs, then lowered it to 55 halfway through the set on the chest press machine. After that, I did 80 lbs, then lowered it to 70 for tricep pulldown. Then I did 25 lbs on the incline dumbbell press. To end the workout, I did 10 lbs of shoulder raises. Saturday was leg day. Last week, I forgot to do the leg press first. I said I would do it the week before, so I decided to do the leg press first this week. I started by doing 85 lbs on the leg press machine. Then I did 60 lbs on the leg curl machine. I then did 85 lbs for the leg extension machine to end the workout. I started late this week, and like the other weeks, I did four sets of 10 on each exercise. On Thursday, I did push day. I started by doing 35 lbs, then lowered it to 30 on the dumbbell bench press. Next, I did 80 lbs, then dropped it to 70 on tricep pulldown. Then, I did 25 lbs. on an Inclined dumbbell to end the workout.
Friday was pull day. To start, I did 85 lbs. on the lat-pulldown machine. Then I did 20 lbs. on dumbbell curls. Then, to do more back, I did 90 lbs., then lowered it to 85 on the seated row machine. Finally, I did 20 lbs. for concentration curls to end the workout. Saturday, I did upper body. I did 35 lbs., then lowered it to 30 on the dumbbell bench. After that, I did 80 lbs., then lowered it to 70 on tricep-pulldown. Then, I did 55 lbs. on the chest press machine. Then I did 25 lbs. on the Inclined dumbbell bench press. To end the workout, I did 10 lbs. for shoulder raises. Sunday was leg day. To start, I did 85 lbs. on the leg extension machine. Then I did 85 lbs. on the leg press machine. Finally, to end the workout, I did 60 lbs. on the leg curl machine, which is 5 lbs. more than last week. This was another average week of working out. This week, like all the other weeks, I did 4 sets of 10 for all of my exercises. I started on Tuesday, and Tuesday was pull day. To start, I did 85 lbs on Lat pulldown because I found that if I do this first, I can concentrate better on my back than my biceps. I also can do more weight if I do it first. After that, I did 20lbs for dumbbell curls. I did 90 lbs for half the set, then lowered it to 85 on the seated rows. Finally, I did 20 lbs for concentration curls to end the workout.
Thursday was push day. To start, I did 30lbs on a dumbbell bench. After that, I did 70 lbs on tricep pulldowns. After that, to hit the upper chest, I did 20 lbs on an inclined dumbbell press. Then, for shoulders, I did 10 lbs for front shoulder raises. Finally, to end the workout, I did 25 lbs on dumbbell flys, which is 5 lbs more than last week. Saturday, I did upper body. To start, I did 35 lbs, then lowered it to 30 halfway through the set on the dumbbell bench. This improved from earlier this week because I did only 30 lbs. Then I did 80 lbs and lowered it to 70 halfway through the set on the tricep pulldown. Then I did 25 lbs for the inclined dumbbell press. To end the workout, I did 10 lbs for front shoulder raises. Sunday was leg day. I started by doing 85 lbs for the leg extension machine. Then I did 55 lbs on the leg curl machine. I did 85 lbs on the leg press machine to end the workout. The leg press machine is the hardest, so I will do it first next week so it will be easier. This week marks 25% through the genius hour. And it definitely does not feel like it. For every exercise this week, I did 4 sets of 10. Monday was pull day. To start, I did 25 pounds of dumbbell curls. After that, I did 75 lbs on the diverging lat pulldown machine. Then, to do more biceps, I did 20 lbs for concentration curls. After that, I did 85 lbs on the seated row machine. Finally, I did 55 lbs on the bicep curl machine to end the workout.
Tuesday was push day. On Tuesday, I started by doing 30 lbs on the dumbbell bench. This is an improvement from last week because I was only doing 25 lbs. Then, for triceps, I started with 80 lbs and then lowered it to 70 for tricep pulldowns. Then I did 50 lbs on the shoulder press. After that, I did 20 lbs on dumbbell flys. Then I did 10 lbs on front shoulder raises. Finally, to end the workout, I did 25 lbs and then lowered it to 20 halfway through while doing the inclined dumbbell press. Thursday was leg day. I started by doing 80 lbs on leg extensions. Then I did 85 lbs for half of the set, then lowered it to 80 on the leg press machine. Finally, to end the workout, I did 50 lbs for the leg curl machine. Friday, I did upper body. To start, I did a dumbbell bench by doing 35 lbs for half of the set, then lowered it to 30. After that, I did 80 lbs for half of the set, then dropped it to 70 for tricep pulldown. Then, for more triceps, I did 55 lbs for half of the set, then lowered it to 50 on the tricep extension machine. Then, to do more chest, I did 55 lbs on the chest press machine. Then I decided to do some biceps on upper body day and did 25 lbs for concentration curls. Finally, to end the workout, I did an Inclined dumbbell press. Monday was pull day. All of my workouts this week were 4 sets of 10. To start, I did 20 lbs on the dumbbell curls. After that, I did 75 lbs on the Diverging lat pull down machine. Then I did 20 lbs for concentration curls. Then, I did 80 lbs on the seated row machine. Finally, to end the workout, I did 40 lbs on the bicep curl machine.
Tuesday was push day. This day was a lot longer than the other days because I decided to do more shoulders. To start, I did 30 lbs for a dumbbell bench. After that I did triceps, I started with 80 lbs, then lowered it to 70 on the tricep pull-down. Then, for shoulders, I did 10 lbs on the front shoulder raises. For the next exercise, I looked up on Google how to do dumbbell flies with good form because I didn't think I was doing it right. Then I did 20 lbs for dumbbell flyes. Then, to do more shoulders, I did 50 lbs on the shoulder press machine. For triceps I did 50 lbs on the tricep extension machine. Then, I did 50 lbs on the chest press machine. And finally, I did 10 lbs for overhead tricep extension. On Friday, I did legs. I started leg day by doing 80 lbs on leg extensions. Then I did 90 lbs on the leg press. Finally, I ended the workout by doing 50 lbs for leg curls. Sunday was upper body. This day was short because I had to leave early before I could finish my workout. To start, I did 80 lbs for half of the sets, then lowered it to 70 for tricep pull-downs. Then I did 30 lbs on a dumbbell bench. Then, to end the workout, I did 20 lbs of bicep curls. Monday was push day. This week, I did 4 sets of 10 like last. To start the workout, I did 60 lbs on the chest press machine. After that, I did 40 lbs on the shoulder press machine. Then, for the triceps, I did a tricep extension. I did 60 lbs instead of 70 like last week. In the future, I will be able to do 70 again; I just could not do it this week. Then, to end push day, I did a dumbbell bench and 25 lbs rather than 30, like last week. I think I was tired that day and was underperforming because of it.
Thursday was pull day. On pull day, I did 75l bs on the lat pulldown machine. Doing the lat pulldown machine first helps me do better form and focus all my strength on my back. Then, for biceps, I did 20 lbs for bicep curls. Then, I also did 20 lbs for concentration curls. Then, to end the workout, I did 85 lbs on the seated row. Saturday was leg day. I started by doing 75 lbs on the leg extension machine. After that, I did 85 lbs on the leg press machine. Then, I ended the workout by doing 50 lbs on the leg curl machine. I'm not a big fan of leg days and need to figure out different exercises that I can do to gain more strength in my legs. Sunday, I did upper body. To start, I did 70 lbs on tricep pulldown. After that, I did 50 lbs on the chest press machine. Then I did 45 lbs for the tricep extension machine. And finally, I did 45 lbs on the shoulder press machine. This week was a good start to my workout journey. Tuesday was push day. I did 4 sets of 10 on every workout. On push day I started by doing 30 lbs of Dumbbell bench. Next I did 60 lbs of tricep pull-downs. After that I did 20 lbs for dumbbell flys. Then I did some more triceps by doing 10 lbs of overhead tricep extensions. Then to end the workout I did of Incline dumbbell.
Wednesday was pull day. On pull day every workout I did was 4 sets of 10. I started with 20 pounds of Dumbbell curls for biceps then halfway through I did 15. After that I did 80 pounds on the seated row machine for back. Then I did 55 pounds on the bicep curl machine. Then I did 70 pounds on the lat pull-down machine. Thursday was Upper body. I also did 4 sets of 10 for all of the workouts on this day. I started with 70 lbs on tricep pull-downs. After that I did 60 pounds to start on the chest press machine and then lowered it 5 pounds on each set. Then I did 50 to start on Tricep extension but then lowered it to 40. Saturday was leg day. I did 4 sets of 10 for the exercises I did for today. I started with 70 lbs on leg extensions. Then I started with 80 lbs on the leg press but ended up lowering it to 70. Then I did 50 lbs on the leg curl machine. |
AuthorMy Name is Gage, and I want to show that I can build my physique and strength throughout the 12 weeks. Archives |