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We'll keep ours if you keep yours! Journaling your exercise is one of the best ways to measure progress and stay motivated. Drop in here everyday to itemize your workouts from warm-up to cool down, making sure to be as detailed as possible about everything in between. Pounds, reps, steps, laps, time -- don't leave anything out! Also log how you felt before and after. Or, just pop in to comment on someone else's journal. Accountability goes a long way! Check our Team PrayFit training logs for examples.
10 min cardio,and stretching. first exercise flat bench dumbbells 2 warm up sets 30 pounds next,3 working sets 70# 12 reps 80# 10 reps 90# 8 reps. next incline barbell 3 working sets 155# 10 reps 185# 8 reps last set drop set .next decline barbell 185# 10 reps 195# 8 reps 205# 7 reps.next incline fly's 2 working sets 40# 10 reps 50# 8 reps.done with chest .next SKULL CRUSHER 3 working sets 70# 12 reps 80# 8 reps 90# 6 reps.next cable pull downs 1 giant drop set srarted at 70# ended up at 30# complete failure on each one last of all push ups to failure. time four supplements protein shake 50 grams 1 tea spoon l glutamine and a bagel man was i tiered
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