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Date & Time
Pictures with Captions
Sunday, January 15, 2017
1:00 pm - 2:30 pm
1 hour and 30 minutes
It was another day at the gym for me. Today’s agenda was chest. I started off with the good ol’ bench press. I did it for 4 sets, for 12,10,8,6 for each set. Then it wa time low-incline barbell bench press. I did this for 4 sets 10 reps. After that was the seated machine chest press. I did that for 4 sets, 10 reps. Then it was time for the incline dumbbell press. I was starting to feel tired so I took a little breather but I ended up doing this for 3 sets, 12 reps. I went to a machine and did the Pec-Deck machine, I did this for 3 sets, 10 reps. I ended it with seated cable fly for 4 sets, 10 reps.
I remember doing the workout and feeling so sore the next morning. I honestly think this was the workout that killed my chest. I mean that in a good way! If I felt sore then it means I am doing something right. I struggled a lot with this specific workout, when I first started it felt odd to me but I knew I had to push it.
I was doing the seated cable fly right here, That day I was first introduced to this workout so I struggled with it.
Saturday, January 14, 2017
2:00 pm - 4:00 pm
Today at the gym I was doing legs. I started off with some squats. Since it was my first time in a while doing squats I wanted to make sure I was doing it correctly. I did the squats for 4 sets and 12, 10, 8, 6 were the reps I did for each set. After that, I did dumbbell lunges. I did that for 4 sets, 10 reps. Next up was the lying leg curls and I did this for 5 sets, 12 reps. Then I had to do the leg extensions for 3 sets 20 reps. To finish it off, I did leg press for 4 sets, 10 reps.
Leg day is always painful. I know when I am done with all my leg workouts that I am certainly going to feel it in the morning. Even though leg day can be painful, it is actually my favorite body part to work on. I always know that I am going to struggle but, I just do the best I can each time.
This was when i was about to start squatting. I know my legs felt like jello after this.
Date & Time
Tuesday, January 17, 2017
Today I was focusing on triceps and I started off with the close-grip barbell bench press. I did that for 4 sets, 10 reps. After that I was doing the tricep pushdown machine. I did this for 5 sets, 10 reps. After that, I did the seated dumbbell press. I started feeling tired so I took a little break but I ended up doing it for 3 sets, 12 reps.I also did some bench dips for 5 sets, 20 reps. Something new that I did was the cable rope overhead triceps extension. Since it was something new to me I had trouble doing it but, I still did it for 4 sets, 10 reps.
I enjoy working on my triceps. I really like how my triceps are pumped after I am done with the workout. I did feel sore though when I woke up but that is a good feeling to me. I got to make sure I go at a steady pace, I was told that I go too fast. I also got to make sure I breath in the nose and out the mouth.
Here I am doing the tricep dip machine. I really enjoy doing this machine and it really makes my triceps pumped.
Pictures with Captions
Thursday, February 9, 2017
3:30 pm – 5:00 pm
1 hour & 30 minutes
It was leg day for myself. I started out with squats and did 6 sets of 8. Then jumped to leg extensions and did 4 sets of 10. After that, I did the lying leg curl (which is seen in the picture) and I had to do 4 sets of 10. I had to take a little breather, so I just drank some water and took a two minute break. I had to get back at it so I jumped right in with some glute kickbacks, and I did that for 3 sets of 12. Then to finish it off, I did standing calf raises for 5 sets of 12.
Leg day is always my favorite day. I switched up the workouts, so my muscles could try something new. This method worked out because the next morning, I felt sore throughout my whole legs. It’s difficult doing legs after the first workout, which is squats. My legs usually feel like jello after squats. What I do calm down the pain is just stretch out my muscles and take my sets slowly. I don’t want to pull anything so I must be careful.
Here I am doing the lying leg curl. This happens to be my favorite leg workout. That day my max went up to 140 so I was very excited.
Monday, February 13, 2017
3:30 pm – 5:30 pm
I started my day off with the T-bar row machine. I did 4 sets for 10 reps. I started off with the 45 but knew I could do more weight so I added more. Then I did seated cable rows for 4 sets of 12 reps. I struggled with the form of this workout but had help so I had to redo the sets. Then I went straight to wide grip pulldowns. The sets for this were different. I had to do 4 sets of 12, then 3 sets of 8, then 1 set of 6. After those weird sets, I had to take a breather. After my breather, I did single-arm dumbbell row and I did it for 5 sets of 12. To finish it off, I did lower-back extension for 3 sets of 12.
Back really isn’t my favorite body part to work on, but I can’t skip it. I tend to struggle when it comes to back but I always try my hardest. After I was done, I felt some pain. The pain i’m talking about is in a good way. I know that’s how i’m suppose to feel.
I was doing the T-bar row machine. I think this has to be my favorite thing to do when i’m working on my back.
Tuesday, February 14, 2017
4:00 pm – 5:30 pm
1 hour & 30 minutes
I started off with just benching the bar for 1 set for 25 reps. It was a great way to get my muscles going. Then, I actually put on some weight and did 4 sets for 10 reps. After that, I did incline dumbbell press. I did that for 4 sets of 12. Next thing on the list was the pec-deck machine. The plan was to do 5 sets for 10 reps but, I learned that I didn’t have the correct form for the first two sets so I restarted my sets. Then I jumped straight to the seated machine chest press. I did 3 sets for 10 reps. To finish it off, I did seated cable chest fly, I did these for 3 sets for 8 reps. I did some light work to finish it off.
I really enjoy doing chest because it involves benching. I’m trying to improve my max for bench also. Even though I like doing chest, I felt out of it today. I’m pretty sure it was just an off day. I didn’t stop though, I couldn’t. What I did was try to do what I could. I also took little breaks so I would actually be able to finish my sets. It’s better to have at least an off day than to not workout at all.
Here I was doing decline bench press. I warmed up with 25 pounds on each side.
Wednesday, March 1, 2017
4:00 pm – 5:30 pm
That day I worked on my shoulders. I started off with the Seated Barbell Military Press. I did this workout for 4 sets, 10 reps. This workout was pretty tiring so I had to take a minute break. Next, I did the One-Arm Side Lateral Raise. I did this slowly, making sure I felt it in my shoulder, and I did this for 4 sets for 12 reps. After I completed that, it was time for the Front Cable Raise. It is similar to the One-Arm side lateral raise but this time you are doing it frontward. I did this for 4 sets, 10 reps. I then took a little breather then went straight to the Reverse Machine Flyes. I had to keep on taking breaks during this, my shoulders were basically done for. I still did this for 4 sets, 10 reps.
That day I remember it just like it was yesterday. That day was a good workout for me. I remember that I really went hard at the gym. With me going hard, obviously I was going to be very exhausted. I ended up being correct because the next morning, I felt very sore. Like I said in the past though, that is a good thing to feel. All I can say is that I felt happy when I left the gym, I knew that I worked hard that day.
Here I am doing the One-Arm Side Lateral Raise. I also made sure I was doing this nice and steady, making sure I felt it in my shoulder. I really felt it hitting my shoulder I remember this being my last set, I was really tired after this.
Monday, March 6, 2017
4:30 pm – 6:30 pm
I started with the standing T-Bar Row and grabbed the bar and pushed it up and down. This is something that really works on your back. I did this for 4 sets, 10 reps. After that, I did the Single-Arm Dumbbell Row. I also did that for 4 sets, 10 reps. Next I did Seated Cable Rows. I felt like I could do more weight so I did an extra set. I did this for 5 sets, 10 reps. Next on the list was the Wide Grip Lat Pulldown. I did this for 4 sets for 12 reps, 3 sets for 8 reps, and 1 set for 6 reps. To finish it off, I did Hyperextensions and I did it for 3 sets, 12 reps.
Back really is not my favorite. I I feel like I struggle with it the worst, thus making me take longer on this. Even though I struggle, I always try my best. I was told I had a good workout so that made me feel better about it.
Here I was doing the standing T-Bar Row. I put up the sleeve to show off my arms. I was happy on how my arms were starting to look.
4:00 pm – 6:00 pm
I started off with legs and I first did Squats. I did it for 6 sets, 8 reps. Then I hopped onto Leg Extensions. I changed it up this time and did it for 3 sets, 20 reps. After that, I did the Lying Leg Curl. I changed it up again and did 5 sets for 12 reps. To get my calves up, I did Standing Calf Raises. This time I kept it the same and did 4 sets, 10 reps. To end legs, I did the Seated Leg Curl for 3 sets, 15 reps. After I was done with legs it was time for arms. I started off with the Barbell Curl. I did it for 4 sets, 10 reps. Then I did the the Palms-Up Barbell Wrist Curl Over a Bench for 4 sets, 10 reps. To finish it off, I did the Hammer Curls for 5 sets, 12 reps.
We had to fit in arms and legs together because I had work the next day so I would not be able to go to the gym. I did not have a problem with putting those muscle groups together but I know I was extremely exhausted from it. I still felt happy about it after I completed the workouts for the day, I knew I put in work.
Here I am doing the Palms-Up Barbell Wrist Curl Over a Bench. To me, it felt like doing regular curls but just over a bench. op though, I couldn’t. What I did was try to do what I could. I also took little breaks so I would actually be able to finish my sets. It’s better to have at least an off day than to not workout at all.
Here I am doing the One-Arm Side Lateral Raise. I also made sure I was doi