My Workout Log

See what I’ve been up to in the gym: If you have any questions please feel free to contact me at

Friday 03-09-12

Soccer Game 

Thursday 03-08-12

Shoulders and Biceps

Alternating One Arm Arnold Press

Barbell Wall Curls

Cable Lateral Raises superset with

Dumbbell Curls

Cable Shoulder Press

Dumbbell Lateral Raises

Cable Curls

Barbell Overhead Press

Wednesday 03-07-12

Back and Triceps

Tuesday 03-06-12


Monday 03-05-12

Chest and Shoulders

Smith Machine Bench

Cable Lateral Raises

Hammer Strength Press

Seated Dumbbell Press

Hammer Strength Incline Press

Front Raises with Plate Upright Rows

Incline Cable Flys

Sunday 03-04-12

Back and Biceps

Saturday 03-03-12

Soccer Game

Friday 03-02-12

Shoulders & Abs

Hammer Strength Shoulder Press

Cable Lateral Raises superset with

Plate Upright Rows

Standing One Arm Arnold Press

Cable Shoulder Press

Dumbbell Shrugs

Leg Pushdowns superset with


Decline Crunches with Medicine Ball

My abs were SORE on Saturday!🙂

Thursday 03-01-12


Wednesday 02-29-12


Tuesday 02-28-12


Monday 02-27-12

Back & Bis

Bent Over Rows

Wide Grip Pulldowns

Seated Cable Row

One Arm Dumbbell Rows

Hammer Strength Rows

Barbell Curls

Seated machine Preacher Curls

Sunday 02-26-12

Chest & Shoulders

Smith Machine Bench Press

Alternating Arnold Press

Decline Dumbbell Bench

Side Delts Raises

Incline Cable Flys

Alternating Delt Raises

Seated Cable Flys

Saturday 02-25-12

Soccer Game🙂

Friday 02-24-12


Leg Press

Straight Leg Deadlifts

Smith Machine Lunges

Lying Leg Curls

Seated Leg Press

Standing Calf Raises

Thursday 02-23-12


Wednesday 02-22-12



Smith Machine Bent Over Rows

One Arm Cable Row

V-Bar Pulldowns

Seated Rows

Straight Arm Lat Pulldown

Back Flies

Tuesday 02-21-12


Monday 02-20-12


Incline Smith Machine Bench

Hammer Strength Chest Press

Decline Dumbbell Press

Machine Flies- 21’s

Seated Cable Flies


Sunday 02-19-12


Friday 02-17-12


Dumbbell Shoulder Press

Lateral Raises

Cable One Arm Press

Dumbbell Front Raises

Seated Dumbbell Shrugs

Lateral Dumbbell Raises for Traps

Machine Lateral Raises

Thursday 02-16-12


Dumbbell Curls

Barbell Curls- Slow with Negatives

Single Arm Angled Cable Curls

Decline Skull Crushers

Rope Pulldowns

Overhead Dumbbell Extensions

Bodyweight Dips

Wednesday 02-15-12


Leg Press (Personal Best- 5 plates!)

Smith Machine Lunges

Straigh Leg Dead Lifts

Lying Leg Curls

Leg Extensions

Donkey Calf Raises

Tuesday 02-14-12

Awesome Chest Workout

Monday 02-13-12



One Arm Dumbbell Rows

Straight Arm Lat Pull Downs on Cable

Wide Grip Lat Pull Downs on Cable

Seated Cable Rows

Lower Back Hyperextensions

Sunday 02-12-12

Posing Lessons

Saturday 02-11-12

Weight Circuit

1 Hour Full Body Weight Circuit

Friday 02-10-12

Leg Day

Alternating Side Lunges with Barbell

Walking Lunges with Plates Superset with Box Jumps

Lying Hamstring Curls Superset with Wall Sits with Plate

Hip Adductor

Seated Calf Raises

15 Minutes Incline Treadmill Circuit

Thursday 02-09-12

Shoulders and Triceps

All Exercises done with lighter weight and higher reps (15)

Skull Crushers superset with Close Grip Bench

Cable Pushdowns

Dumbbell Shoulder Press

Cable Rope Extensions

Barbell Overhead Press

Bent Arm Lateral Raises

Wednesday 02-08-12

Back/Chest & Stair Stepper

Assisted Pull-ups 3 sets (2 Regular Pull-ups🙂 )

Bench Press on Smith Machine on Stability Ball

Close Grip Pull Downs

Cable Flies

Seated Cable Rows

Decline Chest Press on Hammer strength machine

Hyperextensions holding plate

20 Minutes on Stair Stepper- intervals

Tuesday 02-07-12

Shoulders, Biceps, and Abs

Monday 02-06-12

Leg Workout:

Smith Machine Squat

One Legged Squat on Smith Machine Superset with One Legged Leg Press

Straight Leg Deadlifts

Seated Curls superset with Leg Extensions


20 Minutes on Treadmill

10 incline

Run one minute, Walk the next

4 Comments (+add yours?)

  1. Trackback: OATMEAL « My Healthy Addictions
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