So the gym is going well, and on schedule. No misses yet, think I have a good time picked for doing it. Always easy to convince myself to finish work to get to the gym vesus say doing it in the morning when I would rather sleep LOL :)

2nd leg workout today, so we'll see how that goes.

Okay, so currently I'm doing

Leg/Shoulders/abs on Mondays

3 sets of 6-8 reps is my goal at each weight, if I can do 8 solid reps for 3 sets, time to bump up the weight.

ATG Squats - switched to these from leg presses last week, started at 145lb, think that is going up today.
Seated Calf Raises - 130lb should go up
Leg Curls - 70lbs
Leg Extensions - 60lbs might go up
Military Dumbell Press - 30lbs should go up
Side Dumbell raises - 20lbs
declined situps - As many as I can do right now, less than 10.
Hanging Leg raises - 3 sets of 10

Chest/Triceps - Wednesdays
Bench Press - 115lb
Dumbell Fly's - 25lb
Incline Dumbell Bench Press - 80lb (40 a side)
Lying Tricep Extensions - 20lbs should go up
Tricep Kickbacks - 25lb
Tricep Cable Pulldowns - 100lbs should go up

Back/Biceps/forearm - Friday's
Seated Cable Rows - 100lbs should go up
Dumbell Rows - 70lbs should go up
Seated Lat Pull down - 80lb -
Standing Dumbell Bicep curls - 30lb
Forearm Dumbell curl - 60 should go up
seated Concentration Dumbell Curl - 25
Hyper Extensions - 3 sets of 8 reps holding 35lbs

I am not increasing weights on those were I got to 8 reps, but wasn't happy with the form on the last couple of reps.

Okay, since I have all my stuff right here.

Chest/Tricep day
DB flat bench: 50lb dbs
DB Fly: 25lb dbs
DB Incline bench: 40lb dbs
Lying tricep ext: 25lb dbs
Caple rope tricep pushdown: 90lb
Tricep DB kickbacks: 25

Back/Bi/Forearm
Seated Cable Row: 110lb
Lat pulldown: 90lb
DB Rows: 75lb dbs
DB bicep curls: 30lb dbs
forearm wrist curls: 30lb dbs
Concentration DB curl: 25lb db
Hyperextension : 35lb plate

Leg/shoulders
Full squats: 160lb
Leg Curl: 70lb
Leg Ext: 80lb
Seated Calf Raise: 155lb
Military DB press: 40lb
DB raises: 25lb
Crunches - 3 x 30
Hanging leg raises: 3 x 8

All lifts are in the 3 sets of 6-8 reps. If I can do 8 reps with good form, I move the weight up.

Wrist curls I just added, so the weight is still a little low I think while I judge the proper weight/form.

So, at 7 weeks at the gym

Weight
217 lbs (98.60 kg) 222 lbs (100.90 kg) 5 lbs (2.30 Kg)
Neck
15.51 in (39.40 cm) 15.24 in (38.70 cm) -0.28 in (-0.70 cm)
Shoulder
47.52 in (120.70 cm) 48.50 in (123.20 cm) 0.98 in (2.50 cm)
Chest
45.00 in (114.30 cm) 45.00 in (114.30 cm)
Waist
40.98 in (104.10 cm) 40.51 in (102.90 cm) -0.47 in (-1.20 cm)
Abdomen
44.02 in (111.80 cm) 42.99 in (109.20 cm) -1.02 in (-2.60 cm)
Hips
39.02 in (99.10 cm) 36.50 in (92.70 cm) -2.52 in (-6.40 cm)
Thigh
24.02 in (61.00 cm) 25.51 in (64.80 cm) 1.50 in (3.80 cm)
Knee
15.51 in (39.40 cm) 15.00 in (38.10 cm) -0.51 in (-1.30 cm)
Calf
15.98 in (40.60 cm) 15.98 in (40.60 cm)
Ankle
9.02 in (22.90 cm) 9.25 in (23.50 cm) 0.24 in (0.60 cm)
Arm
14.02 in (35.60 cm) 14.49 in (36.80 cm) 0.47 in (1.20 cm)
Forearm
12.01 in (30.50 cm) 12.01 in (30.50 cm)
Wrist
7.01 in (17.80 cm) 7.01 in (17.80 cm)

9lbs up on LBM, 3 lbs down on fat.
(if measurements were accurate.)

Oh my God, Kevin, those numbers look awesome. It is when you can see results like your that makes it easier and easier each day to hit the gym.

Way to go :thup: :thup: :thup: :thup: :thup: :thup:

Hugs,
Joan

Thanks Joan :) It makes me feel a little better about being 222 this morning, versus 218 in my stats :)

after this round I was thinking of a switch. So I will start reading your gym log for ideas:)

Thanks..I love the input

LOL, I'll have to update it a bit more often then :)

HI Kev

so when you do back on day you do different lifts for the back..not just one? Like lat pulldown and seated row and db row? Is there a number of different lifts for each muscle group you do?

I'm not perfect for that, but I tend to try for 3 exercises per body part.

For instance, for chest, I hit a flat dumbbell press, a dumbbell fly ,and then an incline dumbbell press.

For back, I do those three you listed.

For legs I hit now squats, STDL, seated calf raises - I have to update this with the latest changes I made. I will probably add a standing calf raise in there, but dropped the extensions and curls I was doing.

Biceps I do 2 exercises, same for shoulders. Mostly because I feel they get hit pretty good with some of the other stuff I do.

I'm thinking of trying full deadlifts on back day, but haven't yet. They will probably replace my rows.

I'm slowly working towards being able to do enough chin/pullups and dips to add them into the appropriate spot, as I've read they can be very effective.

thanks Kev..this will give me an idea for the next plan in 4 weeks:)

:) anything I can do to help, let me know.

Okay, an update on workout.

Still doing 3 sets per exercise, 6-8 reps. If i can get 3 sets of 8 reps in ,the weight goes up the next week.
I'll list my routine, with the weights reps I got in on the last day I did
Leg/Shoulders on Monday

Full Squats: 175lb 8 reps, 175lbs 6 reps, 175lbs for 4 reps
Straight Leg Deadlifts: 80lb 8 reps, 3 sets. Going up to 90
Seated calf raises: 175lb 8 reps, 175lb 8 reps, 175lb 7 reps
This will switch to standing calf raises

Military Dumbbell press: 40lb dumbbells (80lb total) for 3 sets of reps.
Side Dumbbell raises: 30lb 8reps, 30lb 8 reps, 30lbs 6 reps

Switching these to

Arnold Press
Upright rows
Dumbbell lat raises
Not sure on weights yet.

I also do 3 sets of 30 reps of crunches, and 3 sets of hanging knee raises, usually about 10 reps

Chest/Tricep day
Dumbbell flat bench: 120lb (60lb dumbbells) 8 reps, 7 reps, 6 reps
Dumbbell Fly: 80 lb (40 lb dumbbells) 6 reps, 5 reps, 5 reps (felt weak on this last time - but was a new weight)
Dumbbell Incline press: 100lb (50 lb dumbbells) 6 reps, 5 reps, 4 reps (again, felt week on this - again, a new higher weight)
Lying Tricep extension: 30lb 4 reps, 5 reps, 4 reps - weakness continued, again an new higher weight
Cable rope triceps pushdowns: 100lb 8 reps, 8 reps, 6 reps. Felt strong again, as this was better than the previous week.
Tricep dumbbell kickbacks: 25lb 3 sets of 8 reps. As good as previous week.

Back/Bicep/forearm

Cable Rows: 120lb 3 sets of 8 reps - will go up next time
Cable Lat pulldown - behind neck, wide bar: I had just switched this from a front pull to the chest. 80lb for 8, 80lb for 8, 90lb for 8. Will go with 90 next time.
Dumbbell rows: 160lb (80 lb dumbbells) 3 sets of 8 reps, but not the greatest form on the last rep of the last set for the left side, so I'll stick with 80 this week.
Dumbbell curl - standing: 35lb 5 reps, 5 reps 4 reps. This is actually down from the previous week - not sure why
Concentration curls: 30lb 7/8 reps (left arm/right arm), 5/8 reps, 5/8 reps - this is better than the previous week. Shows left side weaker than right.

Static grips: 190lb (95lb dumbbells) Held until grip failed 3 times.

Hyper extensions: 3 sets of 8, slow.

Found my muscles fatigued this last time quicker than I thought, though usually because I had increased the weight 5/10 lbs from the previous week. I'll see how this week goes.

wow you are lifting heavy:D super workout..is printing this moment:)

Some of the recommendations I have read have gone as far as to shoot for only 6 reps, which would be even heavier, but I dunno, that would seem like so few. But then, I may try it to see at some point. Might make for a shorter workout, which would be a good thing.

We'll see how the new day today is, I'm hoping it will hit the shoulders a bit better. The exercises I picked should hit a bit more of the muscles in the shoulder, compared to the 2 previous which pretty much hit only one of the 3. Plus I've gone from 2 to 3.