Okay I did chest/triceps yesterday, I still feel really weak on incline =\.

Chest

4x7 flat bench (45,45,45,45lbs)
4x10 incline (25,25,25,25,lbs)
4x15 decline (35,35,35,35lbs; dumbbells)
3x8 pec machine (60,60,60lbs; machine)

Tricep
4x(8~12) tricep pulldown (5,5,5,5 not sure what weight.; machine)
2x3 dips (body weight~)

I can't do dips after a chest work out =p

Sunday I did back/bicep

Back

4x8 Deadlift (35,35,35,35lbs)
2x5 bodyweight pullups
4x8 lat pulldowns (65,65,65,65lbs; machine)
4x8 rows (60,70,80,80lbs; machine)

Bicep:
4x24 alternating bicep curl (20,20,20,20lbs; dumbbells also 12 each arm not 24)
4x10 concentration curls (20,20,20,20lbs;dumbbells)


I had labs and homework so I didn't go to the gym on monday and I slept in for today .

I didn't feel very energetic today, probably cause of lack of sleep so I only did 6x6 squats.

LEGS

6x6 squats (35,45,45,45,45,45lbs)

Ah didn't work out last week rly, cuz I wanted to stay in and study. Now I'm not even going to bring my bag with my ball shoes/ball! just the workout gloves!

I did chest yesterday right before it closed and didn't make it in time for triceps

4x8 flat bench (45,45,45,45lbs)
4x8 incline bench (35,35,35,35lbs; dumbbells)
3x12 decline bench (35,35,35; dumbbells)
3x12 pec machine? (50,50,50lbs;machine)

Hows your progress coming along.

I'm better at basketball, but strength has gone up a bit but not much. It's probably because of my inconsistency, if I keep going more regularly it should get back on track.

I worked out 2 days ago for shoulders/tricep.

4x8 shoulder press (25,25,25,25lbs;dumbbell)
4x8 lat pulldown behind back (60,70,80,90lbs; machine)
4x6 lateral shoulder raise (15,10,10,10lbs;dumbbells)

4x8 tricep pulldown (50,60,60,60lbs;machine)
4x8 overhead tricep extension (20,20,20,20lbs;dumbbell)

Consistency is the key to success. I struggle with it as well.

Yeah totally agree, consistency is really important. I'm trying to go every other day now and leave bball for the days inbetween only.

Monday: Back+Bicep

3x(8,7,6) lying t-bar row (45,55,70lbs;outside grip)
3x8 lying t-bar row (45,50,55lbs; inside grip)
4x8 front lat pulldown (60,70,70,70lbs)
4x12 hyperextensions (bodyweight,+10,10,25lbs)

4x(30,30,12,12) alter'in standing bicep curls (20,20,30,30lbs;dumbbell)
4x10 concentration curls (15,20,20,20lbs;dumbbell)

Also a note, for alternating bicep curls i count the total reps, so if i say 30 its 15 per arm.

Weds: Legs + Shoulder

4x8 squat (35,45,45,45lbs)
4x8 leg curl (50,70,70,70lbs)
2x10 calf raise (110,110lbs; machine)

4x8 shoulder press (30,30,30,30lbs;dumbbells)
3x8 front dumbbell raise (15,15,15lbs)
3x8 upright barbell row (45,55,55lbs;barbells weight not plates)

Today, i started off a little slow b/c I didn't sleep much and wanted to ease into it.

Chest + a little Tricep

4x8 flat bench (40,45,45lbs; plates on both side)
3x8 incline bench (35,40,45lbs; dumbbells)
3x12 pec deck (40,50,50lbs;machine)

3x10 cable tricep extension (7,7,7; lbs? kg? iono)

Yesterday Back:

4x8 front lat pulldown (80,80,90,90lbs)
4x10 rows (70,70,70,70lbs;pulley machine)
3x12 hyperextensions (25,25,25lbs; including body weight)
3x8 lying tbar row (45,50,55lbs; inside grip)

Today Bicep:
4x(25,25,12,12) alternate bicep curls (20,20,25,25lbs;dumbbells)
4x10 preacher curls (15,15,15,15lbs; 15 plates on each side of ezcurlbar)
4x10 concentration curls (15,15,15,15lb;dumbbell)

Today Chest:

4x8 flat bench (45,45,45,45lbs)
4x8 incline bench (35,35,35,40lbs;dumbbells)
3x10 pec deck (50,70,70,70lbs)

Ah my routine got messed up when I was starting to really get back on track cause the gym was closed for 4 days straight. Oh well just gonna keep going regularly every other day or so.

Today I took a nap for a little too long and only had time to do shoulders.
4x8 shoulder press (35,35,35,35lbs;dumbbells)
4x10 front plate raise (25,25,25,25lbs)
3x10 lateral shoulder raise (10,10,10lbs; dumbbells)
3x10 barbell upright row (50,50,50lbs;barbell)

Ah a couple trips home and long weekends ruined my workout routine... but they're over now, time to get consistent again. The decline at my school gym sucks, I gotta find an alternative =\

Yesterday: Chest/Tricep
4x8 flat bench (40,40,45,45lbs)
4x6 peck deck (70,70,70,70lbs;machine)
4x10 incline bench (#8,8,8,8; machine)

4x8 overhead tricep extension (20,30,30,30lbs;dumbbell)
4x8 pulley tricep pulldowns?? (20,20,20,20lbs)

I did shoulder/legs on friday (3 days ago), and I've just been resting on the weekend. I didn't really do legs because I was foolish and played bball for an hour and didn't have enough energy to really go through with it =\

Shoulder::

4x8 shoulder press (35,35,35,35lbs;dumbbells)
4x10 front plate raise (25,25,25,25lbs)
3x6 lateral shoulder raise (10,10,10lbs; dumbbells)
4x10 seated military press (i forgot what weight, it was on a machine)

Legs::

4x8 squat (35,35,35,35lbs)

I'm trying to rework my squat technique so I go lower, so i'm lowering the weights to get use to it.

On this past monday I did..

Back/Biceps

2x6 pull ups (bodyweight)
4x10 front lat pulldown (80,80,80,80lbs)
4x8 deadlifts (95,95,95,95lbs;barbell)
4x10 rows (80,80,80,80lbs;pulley machine)
3x8 lying tbar row (45,45,45lbs; outside grip)

4x(25,25,25,25) alternate bicep curls (20,20,20,20 lbs;dumbbells)
4x10 barbell curls (50,50,50,50lbs;barbell)
3x10 concentration curls (15,15,15,15lb;dumbbell)