Troy's Online Journal 2013
 

Tuesday, 1/15/2013, Chest and Shoulders

Flat Bench Press, 2X135X10, 4X185X10
Inclined Dumbell Fly, 4X40X10
Seated Smith Machine Military Press, 4X95X10
Seated Rear Delt Machine, 4X40X10

Going light. Just did a few workouts over winter break at home. Starting slow again and building up over time.

Wednesday, 1/16/2013, Back

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Low Row, 4X121X10
Row Machine (Neutral Grip), 4X50X10
Lat Pull Down Machine (Neutral Grip), 4X50X10
Lat Pull Down Machine (Normal Grip), 4X50X10
Row Machine (Normal Grip), 4X50X10

Thursday, 1/17/2013, Legs

Barbell Squat, 45X10, 4X135X10
Barbell Calf Raise, 4X135X20
Prone Leg Curl Machine, 4X100X10
Seated Leg Extension Machine, 4X100X10
Inclined Leg Press Machine, 4X90X10
Inclined Leg Press Machine (Calf Raise), 4X90X10

Friday, 1/18/2013, Upper Body

Flat Bench Press, 2X135X10, 4X195X10
Low Row, 4X143X10
Seated Smith Machine Military Press, 4X105X10
Seated Rear Delt Machine, 4X45X10
Seated Tricep Press Machine, 4X100X10

Tuesday, 1/22/2013, Chest and Shoulders

Flat Bench Press, 45X10, 135X10, 4X205X10
Inclined Dumbell Fly, 4X45X10
Seated Smith Machine Military Press, 4X115X10
Seated Rear Delt Machine, 4X50X10
Seated Tricep Press Machine, 4X110X10

Tuesday, 1/24/2013, Back

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X143X10
Low Row, 4X165X10
Lat Pull Down Machine (Normal Grip), 4X80X10
Lat Pull Down Machine (Neutral Grip), 4X80X10
Row Machine (Neutral Grip), 4X60X10
Row Machine (Normal Grip), 4X60X10

Friday, 1/25/2013, Legs

Barbell Squat, 2x45X10, 2X135X10, 2x185x10, 2x225x10
Barbell Calf Raise, 4X225X20
Prone Leg Curl Machine, 4X110X10
Inclined Leg Press Machine, 4X180X10
Inclined Leg Press Machine (Calf Raise), 4X180X10
Seated Leg Extension Machine, 4X110X10

Tuesday, 1/22/2013, Chest and Shoulders

Flat Bench Press, 135X10, 2X225X10, 225X8, 225X7
Inclined Dumbell Fly, 4X50X10
Seated Smith Machine Military Press, 4X115X10
Seated Tricep Press Machine, 4X120X10
Seated Smith Machine Military Press, 4X95X10

Wednesday, 1/30/2013, Back

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X165X10
Low Row, 4X187X10
Seated Rear Delt Machine, 4X50X10
Seated Rear Delt Machine, 4X40X10
Lat Pull Down Machine (Normal Grip), 4X100X10
Lat Pull Down Machine (Neutral Grip), 4X100X10

Friday, 2/1/2013, Legs

Barbell Squat, 2x45X10, 2X95X10, 2X135X10, 2x185x10, 2x225x10
Barbell Calf Raise, 4X275X20
Prone Leg Curl Machine, 4X120X10
Seated Leg Extension Machine, 4X120X10