Welp, finally decided to create a gym log (yaya!). I currently am doing a TKD. My routine is basicially the classic push/pull/legs split which I branch out to tuesdays, thursdays, saturdays..

My routine (I guess):

day 1 - legs, abs

Legs:

Squats: 3 x 8-10 reps
leg press (sled): 2 x 8-10 reps
calf raises: 2 x 8-10 reps
knee extrensions: 2 x 8-10 reps

day 2 - off

day 3 - chest, shoulders, triceps


Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Machine Flys : 2 x 6-8 reps

Shoulders

Military Press in smith: 3 x 8-10 reps
Machine Lateral Raises: 3 x 8-10 reps
shrugs: 3 x 8-10 reps


Triceps

Rope Extensions: 2 x 8-10 reps
Lying Triceps Extensions: 2 x 8-10 reps



day 4 - off

day 5 - back, biceps

Back

Lever Bent-over Row (Close Grip) : 2 x 6-8 reps
Close-Grip Pulldowns: 2 x 10 reps
complex rowing: 2 x 10 reps


Biceps

preacher cruls: 2 x 6-8 reps
Hammer Curls: 2 x 6-8 reps


day 6 - off
day 7 - off


===============

Today was my leg day:

Knee extentions:

12 reps ~ 100 (warm-up)
10 reps ~ 140
10 reps ~ 190


Seated calf raises:

12 reps ~ 45
10 reps ~ 90
10 reps ~ 135


Leg press:

12 reps ~ 180
10 reps ~ 270
10 reps ~ 360

Squats:

10 reps ~ 135
10 reps ~ 225
4 reps ~ 235 (thought it was gonna die after this..)


Whew.. what a day.. had some chicken after..