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
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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..