My Exercise Workout Log

Advance Beginner (Week 1 Day 14 May 3, 2007)

May 4, 2007 at 5:16 pm (exercise)

Dumbbell Curls 3×12,10,8 – 27.5, 30, 32.5lbs (each)
French Press 3×12,10,8 – 30, 35, 40lbs

Flat Dumbbell Fly 3×12,10,8 - 20, 22.5, 25lbs
Barbell Flat Bench Press 3×12,10,8 - 55,60,65lbs

Seated Barbell Over Head Press 3×12,10,8 – 30, 35, 40lbs
Cable Upright Row 3×12,10,8 - 55, 60 ,65lbs

Crunch 3×20,20,20 - Done
Reverse Extension 3×10,10,10 - Done

Underhand-Grip Lat Pull Down 3x12,10,8 – 75, 80 ,85lbs
Seated Pulley Row 3x12,10,8 - 75 ,80 ,85lbs

Dumbbell Squat 3×12,10,8 - 37.5, 40, 42.5lbs (each)
Lying Hip Extension 3x12,10,8 - Done
Calf Raise 3×12,10,8 - 40, 42.5, 45lbs

Body Weight: 61.5 kgs

NO PICTURES

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Advance Beginner (Week 1 Day 13 May 1, 2007)

May 1, 2007 at 2:16 pm (exercise)

Dumbbell Curls 3×12,10,8 – 27.5, 30, 32.5lbs (each)
French Press 3×12,10,8 – 30, 35, 40lbs

Flat Dumbbell Fly 3×12,10,8 - 20, 22.5, 25lbs
Barbell Flat Bench Press 3×12,10,8 - 55,60,65lbs

Seated Barbell Over Head Press 3×12,10,8 – 30, 35, 40lbs
Cable Upright Row 3×12,10,8 - 55, 60 ,65lbs

Crunch 3×20,20,20 - Done
Reverse Extension 3×10,10,10 - Done

Underhand-Grip Lat Pull Down 3x12,10,8 – 75, 80 ,85lbs
Seated Pulley Row 3x12,10,8 - 75 ,80 ,85lbs

Dumbbell Squat 3×12,10,8 - 37.5, 40, 42.5lbs (each)
Lying Hip Extension 3x12,10,8 - Done
Calf Raise 3×12,10,8 - 40, 42.5, 45lbs

Body Weight: 61.5 kgs

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Beginner (Week 4 Day 12 April 27, 2007)

April 27, 2007 at 1:24 pm (exercise)

Barbell Curls 1×15 – 55lbs
Triceps Push-down 1×15 – 45lbs

Barbell Flat Bench Press 1×15 - 55lbs (27.5lbs each)
Flat Dumbbell Fly 1×15 - 22.5lbs (each)

Seated Dumbbell Press 1×15 – 22.5lbs (each)
Cable Upright Row 1×15 - 55lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 75lbs
Dumbbell Pull-over 1×15 - 15lbs (each)

Dumbbell Squat 1×15 - 37.5lbs (each)
Lying Hip Extension 2×17,17 - Done

Calf Raise 2×15,15 - 37.5lbs

Body Weight: 61.5 kgs

NO PICTURES

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Beginner (Week 4 Day 11 April 25, 2007)

April 25, 2007 at 12:34 pm (exercise)

Barbell Curls 1×15 – 55lbs
Triceps Push-down 1×15 – 45lbs

Barbell Flat Bench Press 1×15 - 55lbs
Flat Dumbbell Fly 1×15 - 22.5lbs (each)

Seated Dumbbell Press 1×15 – 22.5lbs (each)
Cable Upright Row 1×15 - 55lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 75lbs
Dumbbell Pull-over 1×15 - 15lbs (each)

Dumbbell Squat 1×15 - 37.5lbs (each)
Lying Hip Extension 2×17,17 - Done

Calf Raise 2×15,15 - 37.5lbs

Body Weight: 61.5 kgs

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Beginner (Week 4 Day 10 April 23, 2007)

April 23, 2007 at 12:16 pm (exercise)

Barbell Curls 1×15 – 55lbs
Triceps Push-down 1×15 – 45lbs

Barbell Flat Bench Press 1×15 - 55lbs
Flat Dumbbell Fly 1×15 - 22.5lbs (each)

Seated Dumbbell Press 1×15 – 22.5lbs (each)
Cable Upright Row 1×15 - 55lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 75lbs
Dumbbell Pull-over 1×15 - 15lbs (each)

Dumbbell Squat 1×15 - 37.5lbs (each)
Lying Hip Extension 2×17,17 - Done

Calf Raise 2×15,15 - 37.5lbs

Body Weight: 61 kgs

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Beginner (Week 3 Day 9 April 20, 2007)

April 20, 2007 at 12:02 pm (exercise)

Barbell Curls 1×15 – 50lbs
Triceps Push-down 1×15 – 40lbs

Barbell Flat Bench Press 1×15 - 50lbs
Flat Dumbbell Fly 1×15 - 20lbs (each)

Seated Dumbbell Press 1×15 – 20lbs (each)
Cable Upright Row 1×15 - 50lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 70lbs
Dumbbell Pull-over 1×15 - 27.5lbs

Dumbbell Squat 1×15 - 35lbs (each)
Lying Hip Extension 2×16,16 - Done

Calf Raise 2×15,15 - 35lbs

Body Weight: 61 kgs

NO PICTURES

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Beginner (Week 3 Day 8 April 16, 2007)

April 16, 2007 at 10:32 pm (exercise)

Barbell Curls 1×15 – 50lbs
Triceps Push-down 1×15 – 40lbs

Barbell Flat Bench Press 1×15 - 50lbs
Flat Dumbbell Fly 1×15 - 20lbs (each)

Seated Dumbbell Press 1×15 – 20lbs (each)
Cable Upright Row 1×15 - 50lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 70lbs
Dumbbell Pull-over 1×15 - 27.5lbs

Dumbbell Squat 1×15 - 35lbs (each)
Lying Hip Extension 2×16,16 - Done

Calf Raise 2×15,15 - 35lbs

Body Weight: 61 kgs

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Beginner (Week 3 Day 7 April 14, 2007)

April 14, 2007 at 9:22 pm (exercise)

Barbell Curls 1×15 – 50lbs
Triceps Push-down 1×15 – 40lbs

Barbell Flat Bench Press 1×15 - 50lbs
Flat Dumbbell Fly 1×15 - 20lbs (each)

Seated Dumbbell Press 1×15 – 20lbs (each)
Cable Upright Row 1×15 - 50lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 70lbs
Dumbbell Pull-over 1×15 - 27.5lbs

Dumbbell Squat 1×15 - 35lbs (each)
Lying Hip Extension 2×16,16 - Done

Calf Raise 2×15,15 - 35lbs

Body Weight: 61 kgs

NO PICTURES

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Beginner (Week 2 Day 6 April 10, 2007)

April 10, 2007 at 1:26 pm (exercise)

Barbell Curls 1×15 – 45lbs
Triceps Push-down 1×15 – 37.5lbs

Barbell Flat Bench Press 1×15 - 45lbs
Flat Dumbbell Fly 1×15 - 17.5lbs (each)

Seated Dumbbell Press 1×15 – 17.5lbs (each)
Cable Upright Row 1×15 - 45lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 67.5lbs
Dumbbell Pull-over 1×15 - 25lbs

Dumbbell Squat 1×15 - 32.5lbs (each)
Lying Hip Extension 2×16,16 - Done

Calf Raise 2×15,15 - 32.5lbs

Body Weight: 61 kgs

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Beginner (Week 2 Day 5 April 08, 2007)

April 8, 2007 at 12:56 pm (exercise)

Barbell Curls 1×15 – 45lbs
Triceps Push-down 1×15 – 37.5lbs

Barbell Flat Bench Press 1×15 - 45lbs
Flat Dumbbell Fly 1×15 - 17.5lbs (each)

Seated Dumbbell Press 1×15 – 17.5lbs (each)
Cable Upright Row 1×15 - 45lbs

Pelvic Tilt 2×20,20 - Done
Superman 2×10,10 - Done

Lat Pull-down 1×15 – 67.5lbs
Dumbbell Pull-over 1×15 - 25lbs

Dumbbell Squat 1×15 - 32.5lbs (each)
Lying Hip Extension 2×16,16 - Done

Calf Raise 2×15,15 - 32.5lbs

Body Weight: 60.5 kgs

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