Archives for : Get Swole Journal

Tuesday, March 8th

I put 10’s on for bench 45’s for leg press 1st then 25’s last 4 sets 45’s for dead lift

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30 for curl bodyweight lunges 150 for calf raises crunch machine for 50 reps

Monday, March 7th

Oatmeal for breakfast

I put 10lbs on each side of bar for bench this time knowing I needed to finish all 5 sets
I put 100 on the pullup machine

I used 20’s for incline bench
70 for seated rows

15’s for chest fly
I didn’t do db pullovers b/c i ran out of time

Tuesday, March 1st

Day 2 Leg day 🙁 I

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put 25’s on squat. Need to do less. Leg press I used 45’s I only did 2×12 for above. Dead lifts I used 45’s Hamstring curl i did 30lbs lunges I did bodyweight calve raises bodyweight only ab wheel I did ab roller instead Breakfast- oatmeal, 3 scrambled eggs and coffee Pre-workout I did 1 scoop of Assault with water. Post workout i had 2 scoops of Combat with water.

Monday, February 29th

Started day 1 today.

Pullups I put the weight at 70 for 1st round and 100 for 2nd.
I put 25’s on the bench and only did 3 x 12 instead of 5 x 12.
Incline dumbbells I used 15’s.
Seated row I did 70lbs.
Check fly I did 15’s
Single dumbbell pullovers I used a 25lb.