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Training log for 2022 through 2025 |
| Training Log 2022 ********************** Saturday, 1/1/2022 (790 pts. at Fitocracy) Day 1: Upper Body A + Cardio (26 total sets for day 1) Superset: Dumbbell Bench Press/Push-ups Dumbbell Bench Press (3 sets) 35x20x20x20 Push-ups (3 sets) 5x5x5 Rest/Paise: Dumbbell Rows (10 w/30 seconds rest between sets)(4 sets) 35x10x10x10x10 Superset: Seated Dumbbell Overhead Press/Lateral Raise Dumbbell Overhead Press (3 sets) 35x10x10x10 Lateral Raise (3 sets) 35x10x10x10 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 35x25x25x25x25 Superset: EZ Bar Curls/Reverse Grip Dumbbell Rows EZ Bar Curls (with 35 pound dumbbells)(3 sets)(10 reps) 35x10x10x10 Reverse Grip Dumbbell Rows (3 sets)(10 reps) 35x10x10x10 111,928 pts. to Level 42 640,422 total pts. Sunday, 1/2/2022 (439 pts. at Fitocracy) Day 2: Lower Body A + Cardio (16 total sets for day 2) Superset: Dumbbell Front Squats/Bodyweight Lunges Dumbbell Front Squats (3 sets) 35x10x10x10 Body weight Lunges (3 sets) 10x10x10 Goblet Squats (3 sets) 35x10x10x10 Rest-Pause: Standing Calf Raises (10 w/20 seconds rest between sets)(4 sets) 35x10x10x10x10 Plank (Hold Planks for 30 seconds)(3 sets) 30 seconds, 30 seconds, 30 seconds 111,489 pts. to Level 42 640,861 total pts. Monday, 1/3/2022 Day 3: Off, Do Cardio Thursday, 1/6/22 (370 pts. at Fitocracy) Day 4: Upper Body B + Cardio Rest-Pause: Dumbbell Bench Press (10 w/30 seconds rest between sets)(4 sets) 35x20x20x20x12 Two Arm Standing Dumbbell Rows (3 sets) 35x12x12x Rest-Pause: Dumbbell Curls (10 w/20 seconds rest between sets)(3 sets) 35x10x10x10 111,119 pts to Level 42 641,231 total pts. Saturday, 1/8/22 (368 pts. at Fitocracy) Day 5: Lower Body B + Cardio Superset: Dumbbell Romanian Deadlifts/Burpees Dumbbell Romanian Deadlifts (3 sets)(10 reps) 35x10x10x10 Dumbbell Hack Squat (4 sets)(10 w/30 seconds rest between sets) 35x10x10x10x10 Superset: Seated Calf Raise/Bodyweight Calf Raise Seated calf raise with dumbbells (3 sets)(10 reps) 35x10x10x10 Body weight calf raise (3 sets)(20 reps) 20x20x20 110,751 pts to Level 42 641,599 total pts. ******************************************** Week 2 ******************************************** Sunday, 1/9/22 off, do cardio (walked for 25 minutes) Monday, 1/10/22 off, do cardio (walked for 28 minutes) Tuesday, 1/11/22 off, do cardio (walked for 28 minutes) Wednesday, 1/12/22 off, do cardio (walked for 23 minutes) Thursday, 1/27/22 cardio 26 minutes Thursday, 1/27/22 cardio 20 minutes Monday, 2/1/22 cardio 24 minutes Friday, 2/4/22 cardio 25 minutes Monday, 2/7/22 cardio 24 minutes Tuesday, 2/8/22 cardio 11 minutes Tuesday, 2/8/22 cardio 13 minutes Wednesday, 2/9/22 cardio 19 minutes Thursday, 2/10/22 cardio 21 minutes Friday, 2/11/22 (166 pts. at Fitocracy) Dumbbell 2-Arm Triceps Extension 35x30x30x25x25x25 Dumbbell Biceps Curl 35x10x10x10 Cardio (walking) 24 minutes 110,585 pts. to Level 42 641,765 total pts. Wednesday, 2/23/22 Day 1: Upper Body A + Cardio (637 pts. at Fitocracy) Superset: Dumbbell Bench Press/Push-ups Dumbbell Bench Press (3 sets) 35x15x15x15 Push-ups (3 sets) 5x5x5 Rest/Paise: Dumbbell Rows (10 w/30 seconds rest between sets)(4 sets) 35x10x10x10x10 Superset: Seated Dumbbell Overhead Press/Lateral Raise Dumbbell Overhead Press (3 sets) 35x5x5x5 Lateral Raise (3 sets) 35x10x10x10 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 35x10x10x10x10 Superset: EZ Bar Curls/Reverse Grip Dumbbell Rows EZ Bar Curls (with 35 pound dumbbells)(3 sets)(10 reps) 35x Reverse Grip Dumbbell Rows (3 sets)(10 reps) 35x Walking 13 minutes 109,948 pts. to Level 42 642,402 total pts. Sunday, 2/27/22 cardio 20 minutes Monday, 2/28/22 cardio 10 minutes Monday, 2/28/22 cardio 11 minutes Wednesday, 3/2/22 cardio 14 minutes Tuesday, 3/22/22 (208 pts. at Fitocracy) 2-Arm Dumbbell Triceps Extension 30x50x40x30x25x25 Dumbbell Biceps Curl 30x15x15x15x15x15 109,740 pts. to Level 42 642,610 total pts. Tuesday, 4/5/22 (949 pts, at Fitocracy) Leg Raises 8x8x8x8 Goblet Squats 30x12x12x12x12 Bent-Over Two Dumbbell Row 30x15x15x15x15 Dumbbell Bench Press 30x20x20x20x20 Dumbbell Side Lateral Raise 30x12x12x12x12 Bent-Over Rear Delt Raise 30x12x12x12x12 Dumbbell 2-Arm Triceps Extension 30x40x30x30x30 Dumbbell Biceps Curl 30x12x12x12x12 108,791 pts. to Level 42 643,559 total pts. Thursday, 4/7/22 Leg Raises 8x8x8x8 Goblet Squats 30x12x12x12x2 Bent-Over Two Dumbbell Row 30x15x15x15x15 Dumbbell Bench Press 30x20x20x20x20 Dumbbell Flyes 30x20x20x20x20 Stationary cycle Time: 23 minutes Distance: 5 miles Barbell Bench press 135x8x10x10 Lat Pulldowns 130x8x6x6 Wednesday, 4/27/22 96 pts. at Fitocracy Dumbbell Biceps Curl 30x20x20x20x 107,371 pts. to Level 42 644,979 total pts. Monday, 5/2/22 256 pts. at Fitocracy Dumbbell 2-Arm Triceps Extension 30x75x50x40x30x30 Dumbbell Triceps Kickbacks 30x15x20x20x20x20 Dumbbell Biceps Curls 30x20x20x 107,115 pts. to Level 42 645,235 total pts. Thursday, 5/12/22 228 pts. at Fitocracy Dumbbell curls 30x15x15x15 Hammer curls 30x15x15x15 Zottman curls 30x15x15x15 106,887 pts. to Level 42 645,463 total pts. Monday, 5/16/22 192 pts. at Fitocracy Dumbbell 2-Arm Triceps Extensions 30x50x50x40x40x40 Dumbbell Kickbacks 30x20x20x20x20x20 106,695 pts. To Level 42 645,655 total pts. Sunday, 5/22/22 28 pts. at Fitocracy Dumbbell 2-Arm Triceps Extensions 30x75x40x 106,667 pts. to Level 42 645,683 total pts. Saturday, 6/4/22 (785 pts. at Fitocracy) Day 1: Upper Body A + Cardio (26 total sets for day 1) Superset: Dumbbell Bench Press/Push-ups Dumbbell Bench Press (3 sets) 35x20x20x20 Push-ups (3 sets) 5x5x5 Rest/Paise: Dumbbell Rows (10 w/30 seconds rest between sets)(4 sets) 50x10x10x10x10 Superset: Seated Dumbbell Overhead Press/Lateral Raise Dumbbell Overhead Press (3 sets) 35x10x9x7 Lateral Raise (3 sets) 35x10x10x10 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 50x10x10x10x10 Superset: EZ Bar Curls/Reverse Grip Dumbbell Rows EZ Bar Curls (with 35 pound dumbbells)(3 sets)(10 reps) 35x10x10x10 Reverse Grip Dumbbell Rows (3 sets)(10 reps) 35x10x10x10 105,882 pts. to Level 42 646,468 total pts. Sunday, 6-5-22 Day 2: Lower Body A + Cardio (16 total sets for day 2) Superset: Dumbbell Front Squats/Bodyweight Lunges Dumbbell Front Squats (3 sets) 35x10x10x10 Body weight Lunges (3 sets) 10x10x10 Goblet Squats (3 sets) 35x10x10x10 Rest-Pause: Standing Calf Raises (10 w/20 seconds rest between sets)(4 sets) 35x10x10x10x10 Plank (Hold Planks for 30 seconds)(3 sets) 30 seconds x 30 seconds x 30 seconds Tuesday, 6/7/22 Day 4: Upper Body B + Cardio Rest-Pause: Dumbbell Bench Press (10 w/30 seconds rest between sets)(4 sets) 35x10x10x10x10 Two Arm Standing Dumbbell Rows (3 sets) 35x15x15x15 Rest-Pause: Dumbbell Curls (10 w/20 seconds rest between sets)(3 sets) 35x10x10x10 Wednesday, 6/8/22 Day 5: Lower Body B + Cardio Superset: Dumbbell Romanian Deadlifts/Burpees Dumbbell Romanian Deadlifts (3 sets)(10 reps) 35x10x10x10 Dumbbell Hack Squat (4 sets)(10 w/30 seconds rest between sets) 35x10x10x10x10 Superset: Seated Calf Raise/Bodyweight Calf Raise Seated calf raise with dumbbells (3 sets)(10 reps) 35x10x10x10 Body weight calf raise (3 sets)(20 reps) 20x20x20 Saturday, 6/11/22 Day 1: Upper Body A + Cardio (26 total sets for day 1) Superset: Dumbbell Bench Press/Push-ups Dumbbell Bench Press (3 sets) 35x10x10x10 Push-ups (3 sets) 5x5x5 Rest/Paise: Dumbbell Rows (10 w/30 seconds rest between sets)(4 sets) 50x10x10x10x10 Superset: Seated Dumbbell Overhead Press/Lateral Raise Dumbbell Overhead Press (3 sets) 35x10x10x7 Lateral Raise (3 sets) 35x10x10x10 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 50x10x10x10x10 Superset: EZ Bar Curls/Reverse Grip Dumbbell Rows EZ Bar Curls (with 35 pound dumbbells)(3 sets)(10 reps) 35x10x10x10 Reverse Grip Dumbbell Rows (3 sets)(10 reps) 35x10x10x10 Saturday, 8/20/22 2-Arm Dumbbell Triceps Extensions 30x50x50x50 Dumbbell Kickbacks 30x20x20x20 Dumbbell Biceps Curls 30x10x10x10 Tuesday, 8/23/22 Goblet Squats (3 sets) 30x15x15x15x Monday, 8/29/22 2-Arm Dumbbell Triceps Extension 35x25x25x25x25x25 Tuesday, 8/30/22 Dumbbell Biceps Curls 35x10x10x10x10x12 Wednesday, 8/31/22 2-Arm Dumbbell Triceps Extension 35x30x30x30x30x30 Thursday, 9/1/22 Dumbbell Biceps Curl 35x10x10x10x10x10 Sat 9/24/22 Dumbbell 2-Arm Triceps Extension 30x40x40x40x30x30 Tuesday, 10/18/22 Day 1: Upper Body A + Cardio (26 total sets for day 1) Superset: Dumbbell Bench Press/Push-ups Dumbbell Bench Press (3 sets) 35x25x25x25 Push-ups (3 sets) 5x5x5 Wednesday, 10/19/22 Dumbbell Front Squats (3 sets) 35x6x6x10 Saturday, 10/22/22 Dumbbell Bench Press (3 sets) 35x30x20x20 Dumbbell Flyes 35x12x12x Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 35x15x15x15x15 Rest-Pause: Dumbbell Curls (10 w/20 seconds rest between sets)(3 sets) 35x10x10x10 Tuesday, 10/25/22 Bicycling 2.7 miles/20 minutes Dumbbell Bench Press (3 sets) 35x25x25x20x15x15 Dumbbell Flyes 35x20x15x10 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 35x25x20x20x20 Rest-Pause: Dumbbell Curls (10 w/20 seconds rest between sets)(3 sets) 35x10x10x10 Friday, 10/28/22 Bicycling 2.7 miles/20 minutes Bicycling (second session) 2.7 miles/20 minutes Dumbbell Bench Press (3 sets) 35x35x30x20 Dumbbell Flyes 35x15x10x10 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 35x20x20x25x25 Rest-Pause: Dumbbell Curls (10 w/20 seconds rest between sets)(3 sets) 35x15x12x10 Saturday, 10/29/22 Bicycling 2.7 miles/20 minutes Monday, 11/7/22 Bicycling 3.5 miles 3.5 miles Monday, 11/14/22 Dumbbell Bench Press (3 sets) 35x30x30x25x20x20 Dumbbell Flyes 35x20x20x20x20x20 Rest-Pause: Dumbbell Triceps Extensions (10 w/20 seconds rest between sets)(4 sets) 35x25x25x25x25x25 Rest-Pause: Dumbbell Curls (10 w/20 seconds rest between sets)(3 sets) 35x15x12x12x12x10 Walked for 20 minutes after lunch. Tuesday, 11/15/22 Reverse grip dumbbell rows 35x20x20x20x20x20 Dumbbell side lateral raise 35x15x15x15x15x15 Reverse Flyes (for rear delts) 15x25x25x25x25x25 Wednesday, 11/16/22 Walking 20 minutes Friday, 12/23/22 Dumbbell Bench Press (3 sets) 35x30x25x25 Dumbbell Flyes 35x12x12x12 ********************************** Sunday, 1/1/2023 Dumbbell Bench Press 35x20x20x20x20x20 Dumbbell Flyes 35x20x20x20x20x20 Monday, 1/2/2023 Dumbbell Side Lateral Raise 35x15x15x15x15x15x15x15 Rear Delt Raise 35x Tuesday, 1/3/2023 Dumbbell Triceps Extensions 35x30x30x30x30x30 Dumbbell Curls 35x10x10x10x Wednesday 1/4/23 Off Thursday, 1/5/23 Dumbbell Bench Press 35x25x25x25x25x25 Dumbbell Flyes 35x20x25x25x Friday, 1/6/23 Dumbbell Side Lateral Raise 35x15x15x15x15x20x20x20 Saturday, 1/7/23 Dumbbell Triceps Extensions 35x35x35x35x35x35 Dumbbell Curls 35x12x12x12x12x12 Sunday, 1/8/23 Off Monday, 1/9/23 Dumbbell Bench Press 35x25x25x25 Tuesday, 1/10/23 Dumbbell Side Lateral Raise 35x25x25x25x25x25 Wednesday, 1/11/23 Dumbbell Triceps Extensions 35x35x35x35x35x35x30x25 Dumbbell Curls 35x13x13x13x13x13 Thursday, 1/12/23 Dumbbell Side Lateral Raise 35x30x30x25x25x25 Friday, 1/13/23 Off Saturday, 1/14/23 Dumbbell Bench Press 35x30x30x25x20x20 Dumbbell Flyes 35x20x20x20 Sunday, 1/15/23 Dumbbell Side Lateral Raise 35x30x30x25x25x25 Dumbbell Bent-Over Rear Delt Raise 35x20x20x20x20x20 Monday, 1/16/23 Dumbbell Triceps Extensions 35x30x30x30 Tuesday 1/17/23 off Wednesday, 1/18/23 Dumbbell Bench Press 35x25x25x20 Thursday, 1/19/23 Dumbbell Side Lateral Raise 35x30x30x30 Friday, 1/20/23 Dumbbell Triceps Extensions 35x30x30x30 Saturday, 1/21/23 Off Sunday, 1/22/23 Dumbbell Bench Press 35x30x30x25 Monday, 1/23/23 Walked .75 miles with dog around block before breakfast Rode bicycle .90 miles around block before breakfast Walked .75 miles with dog around block Dumbbell Side Lateral Raise 35x25x25x25x25x25x25x25 Tuesday, 1/24/23 Walked 1.5 miles with dog before breakfast Rode bicycle .90 miles around block before breakfast. Dumbbell Triceps Extensions 35x30x30x30 Wednesday, 1/25/23 Off Thursday, 1/26/23 Walked dog around block before breakfast Did strenuous yard work today Dumbbell Bench Press 35x25x25x25 Friday, 1/27/23 Semi-strenuous yard work today Dumbbell Side Lateral Raise 35x25x25x25 Saturday, 1/28/23 Dumbbell Triceps Extensions 35x50x40x30 Sunday, 1/29/23 Off Walked .75 miles around block with the dog. Walked .75 miles around block with the dog. Walked .75 miles around block with the dog. Walked .75 miles around block with the dog. Monday, 1/30/23 Walked .75 miles around block with the dog before breakfast. Walked .75 miles around block with the dog. Dumbbell Bench Press 35x25x25x25x25 Walked .75 miles around block with the dog. Walked .75 miles around block with the dog. Tuesday, 1/31/23 Walked .75 miles around block with the dog before breakfast. Walked .75 miles around block with the dog. Walked .75 miles around block with the dog. Walked .75 miles around block with the dog. Dumbbell Side Lateral Raise 35x25x25x25x25x25 Walked .75 miles around block with the dog. ******************************** February 2023 Wednesday, 2/1/23 Walked .75 miles around block with the dog before breakfast. (8am) Walked .75 miles around block with the dog (10 am) Walked .75 miles around block with the dog. (12pm) Walked .75 miles around block with the dog (2 pm) Dumbbell 2-Arm Triceps Extension 35x50x40x35x35x35 Dumbbell Biceps Curl 35x10x10x10 Thursday, 2/2/23 (Off) Walked .75 miles around block with the dog before breakfast. (9am) Walked .75 miles around block with the dog (10:45 am) Walked .75 miles around block with the dog (1:00 pm) Walked .75 miles around block with the dog (3 pm) Walked .75 miles around block with the dog (5 pm) Friday, 2/3/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked .75 miles around block with the dog ( 9:45 am) Walked .75 miles around block with the dog (2 pm) Dumbbell Bench Press 35x25x25x5 Saturday, 2/4/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked .75 miles around block with the dog. (9:30 am) Walked .75 miles around block with the dog. (11:30 am) Dumbbell Side Lateral Raise 35x25x25x25x25x25 Walked .75 miles around block with the dog. (1:30 pm) Sunday, 2/5/23 Dumbbell 2-Arm Triceps Extensions 35x30x30x30 Monday, 2/6/23 Off Walked .75 miles around block with the dog before breakfast. (7am) Rode bicycle 3.5 miles to appointment. Rode bicycle 3.5 miles back from appointment. Walked .75 miles around block with the dog (11:20 am) Walked .75 miles around block with the dog. (1:30 pm) Walked .75 miles around block with the dog. (3:15 pm) Tuesday, 2/7/23 Walked .75 miles around block with the dog before breakfast. (7:45am) Walked .75 miles around block with the dog (9:45 am) Dumbbell Bench Press 35x25x25x25 Wednesday, 2/8/24 Walked .75 miles around block with the dog before breakfast. (8:15 am) Walked .75 miles around block with the dog. (10:45am) Walked .75 miles around block with the dog. (12:30 pm) Walked .75 miles around block with the dog. (2:30 pm) Walked .75 miles around block with the dog. (4:30 pm) Dumbbell Side Lateral Raise 35x30x30x25 Thursday, 2/9/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked .75 miles around block with the dog. Dumbbell 2-Arm Triceps Extension 35x50x60x50x40x30x30x30x30x30x30 Dumbbell Biceps Curl 35x10x12x10x12x10 Friday, 2/10/23 Off Walked .75 miles around block with the dog before breakfast. (8:15 am) Walked .75 miles around block with the dog, (10:45am) Walked .75 miles around block with the dog. (12:30 pm) Walked .75 miles around block with dog. Walked .75 miles around block with dog. Saturday, 2/11/23 Walked .75 miles around block with the dog before breakfast. (8:45 am) Walked .75 miles around block with the dog. (10:50 am) Walked .75 miles around block with the dog. (1 pm) Walked .75 miles around block with the dog. (3 pm) Walked .75 miles around block with the dog. (5 pm) Dumbbell Bench Press 35x25x25x25x20x20 Dumbbell Flyes 35x25x25x25x20x20 Sunday, 2/12/23 Walked .75 miles around block with the dog before breakfast. (8:45 am) Walked .75 miles around block with the dog. (10:30 am) Walked .75 miles around block with the dog (12:30 pm) Walked .75 miles around block with the dog (2:30 pm) Walked .75 miles around block with the dog (4:30 pm) Dumbbell Side Lateral Raise 35x25x25x25x25x25 Monday, 2/13/23 Walked .75 miles around block with the dog before breakfast. (8:30 am) Walked .75 miles around block with the dog. (10:30 am) Walked .75 miles around block with the dog. (12:45 pm) Walked .75 miles around block with the dog. (2:45 pm) Walked .75 miles around block with the dog. (4:30 pm) Dumbbell 2-Arm Triceps Extension 35x30x30x30x30x30 Tuesday, 2/14/23 Off Walked .75 miles around block with the dog before breakfast. (8 am) Walked .75 miles around block with the dog. (10:30 am) Walked .75 miles around block with the dog. (2:45 pm) Walked .75 miles around block with the dog. (4:30 pm) Wednesday, 2/15/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked .75 miles around block with the dog. (10:30 am) Walked .75 miles around block with the dog. (12:15 pm) Walked .75 miles around block with the dog. (2:30 pm) Walked .75 miles around block with the dog. (4:30 pm) Dumbbell Bench Press 35x40x30x20 Thursday, 2/16/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked .75 miles around block with the dog. (10:47 am) Walked .75 miles around block with the dog. (12:45 am) Walked .75 miles around block with the dog. (3:00 pm) Walked .75 miles around block with the dog. (5 pm) Dumbbell Side Lateral Raise 35x25x25x25x20x20 Friday, 2/17/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked to end of Road with dog and back. Walked to end of Road with dog and back. Dumbbell 2-Arm Triceps Extension 35x30x30x30 Saturday, 2/18/23 Off Sunday, 2/19/23 Off Monday, 2/20/23 Dumbbell Bench Press 35x25x25x25x25x25 Dumbbell Goblet Squats 50x10x10x10 Tuesday, 2/21/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked dog .75 miles around block with dog. Walked dog .75 miles around block with dog. Dumbbell Side Lateral Raise 35x25x25x25x25x25 Wednesday, 2/22/23 Walked .75 miles around block with the dog before breakfast. (8 am) Walked dog .75 miles around block with dog. Walked dog .75 miles around block with dog. Walked to end of street with dog and back. Dumbbell 2-Arm Triceps Extension 35x35x35x35x35x35 Dumbbell Biceps Curl 35x10x10 Thursday, 2/23/23 Off Friday, 2/24/23 Off Saturday, 2/25/23 Dumbbell Bench Press 35x25x25x25x25x25 Goblet Squats 50x10x10x10 Training Journal March 2023 To heed the clarion call of the elusive pump! ********************************************* Wednesday, 3/1/23 Off from weight training Rode and walked bicycle 3.5 miles to appointment Rode and walked bicycle 3.5 miles back from appointment Thursday, 3/2/23 Walked dog .75 miles around block before breakfast. (7:45 am) Walked dog .75 miles around block (9:45 am) Walked dog .75 miles around block (11:45) Dumbbell Bench Press 35x25x25x25x25x25 Friday, 3/3/23 Dumbbell Side Lateral Raise 35x25x25x25 Saturday, 3/4/23 Dumbbell 2-Arm Triceps Extensions 50x20x20x20 Sunday, 3/5/23 Off from weight training Monday, 3/6/23 Off from weight training Tuesday, 3/7/23 Off from weight training Wednesday, 3/8/23 Dumbbell Bench Press 35x25x25x25 Thursday, 3/9/23 Dumbbell Side Lateral Raise 35x20x25x25 Friday, 3/10/23 Dumbbell 2-Arm Triceps Extensions 50x15x15x15 Saturday, 3/11/23 off from weight training Sunday, 3/12/23 Off from weight training Monday, 3/13/23 Dumbbell Bench Press 35x25x25x25x25x25 Dumbbell Goblet Squats 50x10x10x10x10x10 Tuesday, 3/14/23 Dumbbell Side Lateral Raise 35x30x30x30x30x30 Wednesday, 3/15/23 Dumbbell 2-Arm Triceps Extension 50x20x20x20 Thursday, 3/16/23 Off from weight training Friday, 3/17/23 Off from weight training Saturday, 3/18/23 Off from weight lifting Sunday, 3/19/23 off from weight lifting Monday, 3/20/23 Off from weight lifting Tuesday, 3/21/24 Off from weight training Wednesday, 3/22/23 Off from weight training April 2023 Training Journal Saturday, 4/22/23 Dumbbell 2-Arm Triceps Extensions 35x30x30x30x30x30 May 2023 Sunday, 5/28/23 Dumbbell Goblet Squats 40x20x25x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x25x30 Bent-Over Dumbbell Rows 40x20x25x20 Dumbbell Floor Press 40x20x25x20 Dumbbell Shoulder Press 40x10x10x6 Dumbbell Side Lateral Raise 40x20x20x20 Bent Over Rear Delt Raise 40x15x15x15 Dumbbell Upright Rows (trapezius) 40x10x10x10 Dumbbell 2-Arm Triceps Extension 40x30x30x30 Dumbbell Concentration Curls 40x5x5x5 Dumbbell Hammer Curls 40x8x8x8 **************************************************** **************************************************** **************************************************** Wednesday, 5/31/23 Dumbbell Goblet Squats 40x20x25x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x25x30 Bent-Over Dumbbell Rows 40x20x25x20 Dumbbell Floor Press 40x25x25x20 Dumbbell Shoulder Press 40x10x10x8 Dumbbell Side Lateral Raise 40x20x25x20 Bent Over Rear Delt Raise 40x10x15x15 Dumbbell Upright Rows (trapezius) 40x10x10x10 Dumbbell 2-Arm Triceps Extension 40x30x25x20 Dumbbell Concentration Curls 40x6x4x4 Dumbbell Hammer Curls 40x8x8x8 **************************************************** **************************************************** **************************************************** July 2023 Training Log Monday, 7/10/23 Dumbbell 2-Arm Triceps Extension 40x30x30x30x30x25 Concentration Curls 40x10x10x10 3:20 pm started 4:04 pm ended Wednesday, 7/12/23 Dumbbell 2-Arm Triceps Extension 40x30x30x30x Concentration Curls 40x 1:05 pm August-2023-Training-Log Saturday, 8/26/23 Dumbbell 2-Arm Triceps Extension 35x50x30x30x25x30x25x25x Dumbbell Side Lateral Raise 35x20x20x20x20x20 Dumbbell Rear Delt Raise 35x20x20x20 Sunday, 8/27/23 Dumbbell Curls 35x8x8x8 Dumbbell Goblet Squat 35x12x15x15 September 2023 Thursday, 9/7/23 Dumbbell Goblet Squats 35x25x25x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x20x20x20x20 ************************* Friday, September 29, 2023 Dumbbell Goblet Squats 35x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x15x20 Bent-Over Dumbbell Rows 35x20x20 Dumbbell Floor Press 35x25x25 Dumbbell Shoulder Press 35x10x10 Dumbbell Side Lateral Raise 35x20x20 Bent Over Rear Delt Raise 35x12x12 Dumbbell Upright Rows (trapezius) 35x10x10 Dumbbell 2-Arm Triceps Extension 35x40x35 ************************* October 2023 Training Log Monday, 10/2/23 Dumbbell Goblet Squats 35x20x20 Dumbbell Stiff Leg Hamstring Deadlift 35x15x15 Dumbbell floor press 35x20x20 Bent-Over Dumbbell Rows 35x15x15 Dumbbell Shoulder Press 35x10x10 Dumbbell Side Lateral Raise 35x15x15 Bent Over Rear Delt Raise 35x10x10 Dumbbell Upright Rows (trapezius) 35x10x10 Dumbbell 2-Arm Triceps Extension 35x30x30 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x10x10 ******************************* Wednesday, 10/4/23 Dumbbell Goblet Squats 35x20x20 Dumbbell Stiff Leg Hamstring Deadlift 35x15x15 Dumbbell floor press 35x25x25 Bent-Over Two Dumbbell Row 35x20x20 Dumbbell Shoulder Press 35x12x12 Dumbbell Side Lateral Raise 35x20x20 Bent Over Rear Delt Raise 35x12x12 Dumbbell Upright Rows (trapezius) 35x10x10 Dumbbell 2-Arm Triceps Extension 35x30x30 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x12x12 ***************************** Monday, 10/9/23 Dumbbell Goblet Squats 35x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x20x20 Dumbbell Floor Press 35x30x30 Bent-Over Two Dumbbell Row 35x20x20 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x20x20 Bent Over Rear Delt Raise 35x12x12 Dumbbell Upright Rows (trapezius) 35x12x12 Dumbbell 2-Arm Triceps Extension 35x35x35 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x12x12 ************************** Wednesday, 10/11/23 Dumbbell Goblet Squats 35x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x20x20 Dumbbell Floor Press 35x30x30 Bent-Over Two Dumbbell Row 35x20x20 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x20x20 Bent Over Rear Delt Raise 35x12x12 Dumbbell Upright Rows (trapezius) 35x12x12 Dumbbell 2-Arm Triceps Extension 35x35x35 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x12x12 **************************** Friday, 10/13/23 Dumbbell Goblet Squats 35x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x20x20 Dumbbell Floor Press 35x30x30 Bent-Over Two Dumbbell Row 35x25x25 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x20x20 Bent Over Rear Delt Raise 35x15x15 Dumbbell Upright Rows (trapezius) 35x12x12 Dumbbell 2-Arm Triceps Extension 35x35x35 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x12x12 ******************************* Monday, 10/16/23 Fitness Log October 2023 Monday, 10/16/23 I’ve been training three days a week, doing full body workouts on Mondays, Wednesdays, and Fridays. Today I looked forward to my workout more than usual after taking the weekend off, and got right into it after breakfast and after taking Teddy for his second walk of the day. My arms blew up to slightly over 17 inches with a pump, they were the biggest they’ve ever been. My sets had more repetitions than ever before, I’m moving up. I had an endorphin rush from today’s workout, I’m looking forward to Wednesday! Dumbbell Goblet Squats 35x30x30 Dumbbell Stiff Leg Hamstring Deadlift 35x25x25 Dumbbell Floor Press 35x35x35 Bent-Over Two Dumbbell Row 35x30x30 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x15x15 Dumbbell Upright Rows (trapezius) 35x15x15 Dumbbell 2-Arm Triceps Extension 35x40x40 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 ******************************* Wednesday, 10/18/23 Dumbbell Goblet Squats 35x30x30 Dumbbell Stiff Leg Hamstring Deadlift 35x25x25 Dumbbell Floor Press 35x35x35 Bent-Over Two Dumbbell Row 35x30x30 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x15x15 Dumbbell Upright Rows (trapezius) 35x15x15 Dumbbell 2-Arm Triceps Extension 35x40x40 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 Friday, 10/20/23 Dumbbell Goblet Squats 35x30x30 Dumbbell Stiff Leg Hamstring Deadlift 35x25x25 Dumbbell Floor Press 35x35x35 Bent-Over Two Dumbbell Row 35x30x30 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x15x15 Dumbbell Upright Rows (trapezius) 35x15x15 Dumbbell 2-Arm Triceps Extension 35x40x40 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 Monday, 10/23/23 Dumbbell Goblet Squats 35x30x30 Dumbbell Stiff Leg Hamstring Deadlift 35x25x25 Dumbbell Floor Press 35x35x35 Bent-Over Two Dumbbell Row 35x30x30 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x15x15 Dumbbell Upright Rows (trapezius) 35x15x15 Dumbbell 2-Arm Triceps Extension 35x40x40 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 ************************************ Wednesday, 10/25/23 Dumbbell Goblet Squats 35x30x30 Dumbbell Stiff Leg Hamstring Deadlift 35x25x25 Dumbbell Floor Press 35x35x35 Bent-Over Two Dumbbell Row 35x30x30 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x15x15 Dumbbell Upright Rows (trapezius) 35x15x15 Dumbbell 2-Arm Triceps Extension 35x40x40 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 November 2023 Training Log Saturday, 11/4/23 Dumbbell 2-Arm Triceps Extension 40x30x30x25x20x20 Concentration Curls 40x15x15x15x Sunday, 11/12/23 Dumbbell Goblet Squats 35x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x20x20 Dumbbell Floor Press 35x25x25 Bent-Over Two Dumbbell Row 35x20x20 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x20x20 Dumbbell Upright Rows (trapezius) 35x10x10 Dumbbell 2-Arm Triceps Extension 35x35x35 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 Tuesday, 11/14/23 Dumbbell Goblet Squats 35x30x30 Dumbbell Stiff Leg Hamstring Deadlift 35x25x25 Dumbbell Floor Press 35x30x30 Bent-Over Two Dumbbell Row 35x25x25 Standing Dumbbell Shoulder Press 35x15x15 Dumbbell Side Lateral Raise 35x25x25 Bent Over Rear Delt Raise 35x20x20 Dumbbell Upright Rows (trapezius) 35x12x12 Dumbbell 2-Arm Triceps Extension 35x35x35x30x25 Dumbbell Concentration Curls 35x15x15 Dumbbell Hammer Curls 35x15x15 Thursday, 11/30/23 Dumbbell 2-Arm Triceps Extension 40x30x30x30x30x30x30 Concentration Curls 40x15x15x15 December 2023 Training Log Monday, 12/11/23 Dumbbell 2-Arm Triceps Extension 40x50x40x30x25 Saturday, 12/16/2023 Dumbbell Goblet Squats 40x25x25 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20 Dumbbell Floor Press 40x20x20 Bent-Over Two Dumbbell Row 40x15x15 Standing Dumbbell Shoulder Press 40x10x10 Dumbbell Side Lateral Raise 40x15x15 35x15x15 Bent Over Rear Delt Raise 40x10x10 35x10x10 Dumbbell Upright Rows (trapezius) 40x10x10 Dumbbell 2-Arm Triceps Extension 40x30x25 Dumbbell Concentration Curls 40x10x10 Dumbbell Hammer Curls 40x10x10 ************************************** ************************************** Monday, 12/18/23 Dumbbell Goblet Squats 40x25x25 35x25x25 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20 35x20x20 Dumbbell Floor Press 40x20x15 35x20x15 Bent-Over Two Dumbbell Row 40x15x15 35x15x15 Saturday, 12/23/23 Dumbbell Concentration Curls 40x15x15x15x 35x10x10x10x Wednesday, 12/27/23 Dumbbell 2-Arm Triceps Extension 40x40x30x20x20x15x15x 35x20x15x15x15x15x15x Friday, 12/29/23 Dumbbell 2-Arm Triceps Extension 40x40x30x25x25x 35x20x15x15x10x Dumbbell Concentration Curls 40x15x15 35x15x15 ***************************** January 2024 Training Log Monday, 1/1/24 Dumbbell Goblet Squats 40x15x 35x15x Saturday, 1/6/24 Dumbbell Biceps Curls 40x5x4x 35x7x6x Thursday, 1/11/24 I haven’t been keeping track of how often I’ve been walking my dog, so I’m starting today. 1.) Went around block one time, got back at 10:15 am 2.) Went around block one time, got back at 12:15 pm 3.) Went around block one time, got back at 2:15 pm 4.) Went around the block one time, got back at 4:15 pm Friday, 1/12/24 1.) Went around block one time, got back at 10:00 am 2.) Walked down to the end of Oak Grove, got back at noon. 3.) Went around block one time, got back at 2 pm 4.) Walked down Oak Grove, got back at 4:45 pm Saturday, 1/13/24 Dumbbell Biceps Curls 40x5x8x10 35x8x7x8 Dumbbell 2-Arm Triceps Extension 40x30x40x30 35x20x20x20 Sunday, 1/14/24 1.) Walked dog around the block, got back at 10:45 am Monday, 1/15/24 1.) Walked dog around block, got back at 10:15 am 2.) Walked down Oak Grove, got back at 12:05 pm 3.) Walked around block, got back at 2:10 pm 4.) Walked around block, got back at 4 pm Tuesday, 1/16/24 1.) Walked to end of L road, got back at 9 :40 am, then walked back to clean up poop. Thursday, 1/18/24 1.) Walked around block, got back at 9:45 am 2.) Walked down Oak Grove and back, returned at noon 3.) Walked halfway down Oak Grove, returned at 2:15 pm 4.) Walked around block, returned at 4:30 pm Friday, 1/19/24 1.) Walked around block 2.) Walked down Oak Grove and back, returned at 11:30 am 3.) walked down Oak Grove, returned at 1:45 pm Saturday, 1/20/24 1.) Walked around block, returned at 10 am 2.) Walked down Oak Grove, got back at 11:50 am (leave next at 1:20 pm) 3.) Walked down to end of L road, returned at 1:50 pm (leave next at 3:20 pm) **************************************** Dumbbell Goblet Squats 40x25x35x35 35x20x30x25 Dumbbell Stiff Leg Hamstring Deadlift 40x15x15x20 35x15x15x20 Dumbbell Floor Press 40x20x20x20 Bent-Over Two Dumbbell Row 40x15x15x25 35x15x15x15 Sunday, 1/21/24 1.) Walked to end of Oak Grove and back, returned at 10:30 am 2.) Walked to end of Oak Grove, returned at 12:25 pm (go back at 1:55 pm) 3.) Walked to end of Oak Grove, returned at 2:35 pm, (go back at 4:05 pm) Standing Dumbbell Shoulder Press 40x5x7x8 35x5x7x8 Dumbbell Side Lateral Raise 40x15x20x15 35x15x15x15 Monday, 1/22/24 1.) Walked to end of L road, then around block. Returned at 8:45 am. 2.) Walked down Oak Grove, returned at 10:45 am. 3.) Walked around block, returned at 1:45 pm 4.) Walked down Oak Grove, returned at 3:30 pm 5.) Walked down Oak Grove, returned at 5:20 pm Bent Over Rear Delt Raise 40x10x10x15 35x10x10x12 Tuesday, 1/23/24 1.) Walked almost to end of L road and back, returned at 8:10 am 2.) Walked down Oak Grove and around block, returned at 10:35 am 3.) Walked down Oak Grove and around block, returned at 1 pm (return at 2:30 pm) 4.) Walked around block, returned at 3:15 pm 5.) Walked around block, returned at 5:15 pm Dumbbell Bicep Curls 40x10x10x5 35x10x10x5 Dumbbell 2-Arm Triceps Extensions 40x30x30 35x30x15 Wednesday, 1/24/24 1.) Walked around block 2.) Walked down to end of Oak Grove, returned at 4 pm Thursday, 1/25/24 1.) Walked around block, returned at 8:35 am 2.) Walked to end of Oak Grove, returned at 10:50 am 3.) Walked around block, returned at 1pm 4.) Walked almost to end of Oak Grove, returned at 3:15pm Dumbbell Goblet Squats 40x35x35x35 35x25x30x25 Friday, 1/26/24 1.) Walked around block, returned at 8:15 am 2.) Walked down Oak Grove and around block, returned at 10:25 am (go back out at 11:55 am) 3.) Walked down Oak Grove and around block, returned at 12:35 pm 4.) Walked halfway down Oak Grove and around block, returned at 2:40 pm (go back out at 4:10 pm) 5.) Walked halfway down Oak Grove, returned at 4:40 pm Dumbbell Stiff Leg Hamstring Deadlift 40x20x25x25 35x20x25x15 Saturday, 1/27/24 1.) Walked around block, returned at 8:20 am (walked for 25 minutes)(go out again at 9:50 am) 2.) Walked halfway down Oak Grove, then around block. Returned at 10:30 am (walked for 35 minutes)(go out again at noon) 3.) Walked down Oak Grove and around block, returned at 12:40 pm (walked for 40 minutes)(out again at 2:10 pm) 4.) Walked halfway down Oak Grove, returned at 2:40 pm (walked for 30 minutes)(out again at 4:15 pm) Dumbbell Floor Press 40x25x25x15x20x15 Dumbbell Bicep Curl 40x10x10 35x10x8 Sunday, 1/28/24 1.) Walked around block, returned at 8:35 am (walked for 20 minutes) (out again at 10:05 am) 2.) Walked halfway down Oak Grove, returned at 10:25 am (walked for 15 minutes)(go back at 11:55 am) 3.) Walked around the block, returned at 12:30 pm (walked for 25 minutes)(go back at 2pm) Bent-Over Two Dumbbell Row 40x20x20x20 35x12x10x10 Monday, 1/29/24 1.) Walked around block, returned at 8:50 am (walked 25 minutes)(go back out at 10:20 am) 2.) Walked down to end of Oak Grove, returned at 10:40 am (walked for 20 minutes)(go back out at 12:10 pm) 3.) Walked to end of Oak Grove and around the block, returned at 12:55 pm (walked for 40 minutes)(go back at 2:45 pm) 4.) Walked around block, returned at 3:15 pm, (walked 20 minutes) (go back out at 4:45 pm) 5.) Walked around block, returned at 5:15 pm (walked 25 minutes) Tuesday, 1/30/24 1.) Walked down to end of L road and around block, returned at 9:15 am (back out at 10:45 am) 2.) Walked down to the end of Oak Grove and back, returned at 11:05 am (go back out at 12:35 pm) 3.) Walked around block, returned at 1:02 pm (go back out at 2:32 pm) 4.) Walked around block, returned at 3pm (go back out at 4:30 pm) 5.) Walked down Oak Grove and back Wednesday, 1/31/24 Standing Dumbbell Shoulder Press 35x10x12x12x10x7 February 2024 Training Log Thursday, 2/1/24 1.) Walked around block, returned at 8:40 am (go back out at 10:10 am) 2.) Walked around block, returned at 10:40 am (go back out at 12:10 pm) Saturday, 2/3/24 1.) Walked around block, returned at 10:30 am (go back out at noon) 2.) Walked almost to end of Oak Grove, returned at 12:20 pm (go back out at 1:50 pm) 3.) Walked almost to end of Oak Grove, returned at 2:10 pm (go back out at 3:40 pm) Wednesday, 2/7/24 Dumbbell Side Lateral Raise 40x15x20x20x20x20x 35x15x15x15x15x15x Thursday, 2/8/24 1.) Walked around block, 8am-8:30am (go back out at 10 am) 2.) Walked down to end of Oak Grove, returned at 10:30 am (go back out at 12 noon) 3.) Walked around block, returned at 12:25 pm (go back out at 2 pm) 4.) Walked down to end of Oak Grove, returned at 2:45 pm (go back out at 4:15 pm) 5.) Walked down Oak Grove, returned at 4:50 pm (go back out at 6:20 pm) Friday, 2/9/24 1.) Walked around block, returned at 8:40 am (back out at 10:10 am) 2.) Walked down almost to end of Oak Grove, then walked around block. Returned at 11 am. (Go back out at 12:30 pm) 3.) Walked around block, returned at 1:05 pm (go back out at 2:35 pm) Saturday, 2/10/24 1.) Walked around block, returned at 9:15 am (go back out at 10:45 am) 2.) Walked around block, returned at 11:15 am (go back out at 12:45 pm) 3.) Walked to end of Oak Grove, returned at 1:25 pm (go back out at 2:55 pm) 4.) Walked around block, returned at 3:55 pm (go back out at 5:25 pm) Sunday, 2/11/24 1.) Walked around block, returned at 8:25 am (go back out at 9:55 am) 2.) Walked down Oak Grove, returned at 10:25 am (go back out at 11:55 am) 3.) Walked (and did some jogging) around block, returned at 12:35 pm (go back out at 2:05 pm) 4.) Walked around block, ran a little, returned at 3 pm (go back at 4:30 pm) 5.) Walked halfway down Oak Grove, returned at 5:05 pm (go back out at 6:35 pm) Monday, 2/12/24 1.) Walked Teddy down L road 2.)Walked to bus stop, took bus, walked home from corner of West and school way. 3.) Walked around block, returned at 2:50 pm (go back out at 4:20) 4.) Walked down Oak Grove, returned at 4:45 pm (go back out at 6:15 pm) Tuesday, 2/13/24 1.) Walked around block, returned at 8am (go back out at 9:30am) 2.) Walked down to end of Oak Grove, returned at 10am (go back out at 11:30am) 3.) Walked around block, returned at 12:05 pm, (go back out at 1:35 pm) 4.) Walked around block, returned at 2:20 pm (go back out at 3:50 pm) 5.) Walked down to end of Oak Grove, returned at 4:10 pm (go back out at 5:40 pm) Wednesday, 2/14/24 1.) Walked around block, returned at 8am (go back out at 9:30 am) 2.) Walked down Oak Grove, returned at noon (go back out at 1:30 pm) 3.) Walked halfway down Oak Grove, returned at 3:30 pm (go back out at 5 pm) Dumbbell Bicep Curl 40x7x7x7 Dumbbell 2-Arm Triceps Extension 40x40x30x40x35x30x25 Thursday, 2/15/24 1.) Walked around block, returned at 9:30 am (go back out at 11 am) 2.) Walked to end of Oak Grove, returned at 11:30 am (26 minutes total)(go back out at 1 pm) 3.) Walked down Oak Grove, returned at 1:20 pm (go back out at 2:50 pm) Friday, 2/16/24 1.) Walked around block, returned at 8:50 am (go back out at 10:20 am) 2.) Walked to end of Oak Grove, returned at 10:45 am (go back out at 12:15pm) 3.) Walked around block, returned at 5:10 pm (go back out at 6:40 pm) Dumbbell Goblet Squat 40x25 Saturday, 2/17/24 1.) Walked to middle of Rancheria and back, returned at 9:20 am (go back out at 10:50 am) Dumbbell Side Lateral Raise 40x15x20x20x20x20 Dumbbell Bicep Curls 40x7x10x8x7x12 Dumbbell 2-Arm Triceps Extension 40x40x30x30x25x20 Monday, 2/19/24 Dumbbell Goblet Squat 40x35x30x30x30x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20x20x20 1.) Walked down Road L and around block, returned at 12 noon. 2.) Walked around block at 1:18 pm, returned at 1:33 pm. 3.) Walked around block from 4pm to 4:15 pm Tuesday, 2/20/24 Dumbbell Floor Press 40x25x25x20x20x20x20x Wednesday, 2/21/24 1.) Left at 11:28 am, Walked down L road and around block, returned at 11:50 am Bent-Over Dumbbell Rows 40x15x20x20x20x15x15x15x25x20x15 Thursday, 2/22/24 1.) Walked for 29 minutes, returned at 7:45 am. Walked from L road to corner of Rancheria and West road, then doubled back. Finished breakfast at 8:45 am, train with weights at 10:15 am Standing Dumbbell Shoulder Press 40x7x8x7x5x5 Dumbbell Side Lateral Raise 40x20x20x20x20x20 Dumbbell Bent Over Rear Delt Raise 40x10x12x15x20x20 Friday, 2/23/24 1.) Walked down to end of L road and back, left at 7:42 am, returned at 8 am. 2.) Walked from property onto L road to corner of Rancheria and West road, then returned the way I came. Left at 9:29 am, returned at 9:53 am. 3.) Walked from property onto L road to corner of Rancheria and West road, then returned the way I came. Left at 11:29 am, returned at 11:53 am 4.) Walked once around block, left at 1:37 pm, returned at 1:52 pm Dumbbell Biceps Curl 35x12x15x15x12x10 Dumbbell 2-Arm Triceps Extension 40x50x40x35x30x30 Saturday, 2/24/24 1.) Walked around block and returned the same way I came. Left at 7:44 am, returned at 8:08 am. 2.) Walked around block, left at 9:40 am, returned at 9:56 am. Dumbbell Goblet Squats 50x25x30x30 40x25x30x30 35x25x30x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20x20x20 Monday, 2/26/24 1.) Walked around block, left at 8:04 am, returned at 8:19 am. Dumbbell Floor Press 40x25x25x20x15x15 Bent-Over Dumbbell Rows 40x20x20x20x20x20 (Trained from 11am to 11:30 am) Tuesday, 2/27/24 1.) Walked around block, left at 7:49 am, returned at 8:05 am. 2.) Walked around block, left at 1:23 pm, returned at 1:38 pm Standing Dumbbell Shoulder Press 40x5x 35x10x7x7x5 Dumbbell Side Lateral Raise 40x20x20x20x20x20 Dumbbell Bent Over Rear Delt Raise 40x12x12x12x12x12 Dumbbell Biceps Curl 35x12x12x15x15x15 Dumbbell 2-Arm Triceps Extension 40x40x30x35x35x30x30 Wednesday, 2/28/24 Dumbbell Goblet Squats 50x30x30x30x35 40x30x20x30x30 35x30x20x30x30 Dumbbell Stiff Leg Hamstring Deadlift 40x25x25x25x25x25 Thursday, 2/29/24 Dumbbell Floor Press 40x30x25x25x20x20 Bent-Over Dumbbell Rows 40x20x25x25x20x20 March 2024 Training Log Friday, 3/1/24 Standing Dumbbell Shoulder Press 35x12x12x7x10x10 Dumbbell Side Lateral Raise 40x25x25x25x25x25 Dumbbell Bent Over Rear Delt Raise 40x15x15x15x15x15 Dumbbell Biceps Curl 35x15x15x15x15x15 Dumbbell 2-Arm Triceps Extension 40x45x40x30x25x25 Saturday, 3/2/24 Dumbbell Goblet Squats 50x35x35x35 40x35x35x35 35x35x35x35 Dumbbell Stiff Leg Hamstring Deadlift 40x25x25x25x25x25 Sunday, 3/3/24 (Rest) Monday, 3/4/24 Dumbbell Floor Press 40x20x20x20x20x20 Bent-Over Dumbbell Rows 40x20x20x20x20x20 Tuesday, 3/5/24 Standing Dumbbell Shoulder Press 35x10x10x10 Dumbbell Side Lateral Raise 35x20x20x20 Dumbbell Bent Over Rear Delt Raise 35x15x15x15 Dumbbell Biceps Curl 35x10x10x10 Dumbbell 2-Arm Triceps Extension 35x40x40x40 Wednesday, 3/6/24 Walked three and a half miles to appointment. Walked three and a half miles home from appointment. Dumbbell Goblet Squats 40x25x25x25 35x25x25x25 Dumbbell Stiff Leg Hamstring Deadlift 35x20x20x20 Thursday, 3/7/24 (Rest Day) Friday, 3/8/24 1.) Walked around block for 14 minutes. Dumbbell Floor Press 40x30x30x25x20x20 Bent-Over Dumbbell Rows 40x30x25x20x20x20 Saturday, 3/9/24 Standing Dumbbell Shoulder Press 35x10x10x10x10x10 Dumbbell Side Lateral Raise 40x25x25x25x30 Dumbbell Bent Over Rear Delt Raise 40x15x20x16x16 Dumbbell Biceps Curl 35x12x12x13x13 Dumbbell 2-Arm Triceps Extension 40x50x30x31x31 Sunday, 3/10/24 (Rest Day)(Traveled) Monday, 3/11/24 (Rest Day) Tuesday, 3/12/24 Dumbbell Floor Press 40x25x25x25 Bent-Over Dumbbell Rows 40x30x30x25 Wednesday, 3/13/24 Standing Dumbbell Shoulder Press 35x8x8x8x8x8 Dumbbell Side Lateral Raise 40x20x20x25x30x35 Dumbbell Bent Over Rear Delt Raise 40x15x15x20x25x20 Dumbbell Biceps Curl 35x21x21x15x15x15 Dumbbell 2-Arm Triceps Extension 50x25x30x25x20x15 Thursday, 3/14/24 1.) Walked around block, left at 8:34 am, returned at 8:49 am Dumbbell Goblet Squats 50x30x40x41 40x30x40x41 35x30x40x41 Dumbbell Stiff Leg Hamstring Deadlift 40x20x31x26x26x26 Friday, 3/15/24 (Rest Day) 1.) Walked around block, left at 8:21 am, returned at 8:35 am Saturday, 3/16/24 Dumbbell Floor Press 40x30x30x20x21x21 Dumbbell Flyes 35x25x25x25x20x21 Bent-Over Dumbbell Rows 40x30x25x25x26x26 Sunday, 3/17/24 1.) Walked around block, left at 9:09 am, returned at 9:24 am 2.) Walked around block, left at 3:40 pm, returned at 3:55 pm Standing Dumbbell Shoulder Press 35x8x12x10x8x6 Dumbbell Side Lateral Raise 40x25x25x25x25x25 Dumbbell Bent Over Rear Delt Raise 40x25x25x25x25x25 Dumbbell Biceps Curl 35x20x21x15x12x12 Dumbbell 2-Arm Triceps Extension 50x20x25x20x25x21 Monday, 3/18/24 Dumbbell Goblet Squats 50x30x30x30x30x30x30x30 Tuesday, 3/19/24 (Rest Day) 1.) Walked around block, left at 8:51 am, returned at 9:06 am 2.) Walked around block, left at 4:06 pm, returned at 4:20 pm Wednesday, 3/20/24 1.) Walked around block, left at 8:45 am, returned at 9:01 am 2.) Walked around block, left at 3:10 pm, return at 3:25 pm Dumbbell Floor Press 40x20x25x25x20x25 Dumbbell Flyes 35x20x25x25x25x25 Bent-Over Dumbbell Rows 40x40x35x25x20x15 Thursday, 3/21/24 1.) Walked around block, left at 9:16 am, returned at 9:31 am Workout 1A: shoulders Standing Dumbbell Shoulder Press 35x8x8x8x8x8 Dumbbell Side Lateral Raise 40x25x25x25x25x25 Dumbbell Bent Over Rear Delt Raise 40x25x25x25x25x25 *************** Workout 1B: arms Dumbbell Biceps Curl 35x15x15x15x15x15 Dumbbell 2-Arm Triceps Extension 50x25x25x25x25x25 Friday, 3/22/24 Dumbbell Goblet Squats 50x30x30x30x30x30x30 40x30x30x30x30x30x30 35x30x30x30x30x30x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20x20x20 Saturday, 3/23/24 (Rest Day) Sunday, 3/24/24 Dumbbell Floor Press 40x30x30x20x20x20x20x25x20x20x15 Dumbbell Flyes 35x20x20x20x20x20x Bent-Over Dumbbell Rows 40x45x30x30x25x20 Monday, 3/25/24 1.) Walked around block, left at 9:04 am, returned at 9:19 am 2.) Played basketball with Shii for 20 minutes. Workout 1A: shoulders Standing Dumbbell Shoulder Press 35x12x15x13x8x8 Dumbbell Side Lateral Raise 40x30x30x25x25x25 Dumbbell Bent Over Rear Delt Raise 40x25x25x25x25x25 Tuesday, 3/26/24 1.) Walked around block, left at 8:10 am, returned at 8:25 am Dumbbell Biceps Curl 35x12x12x12x12x12x12x12x12x12x12 Dumbbell 2-Arm Triceps Extension 50x25x25x25x25x25 Wednesday, 3/27/24 Dumbbell Goblet Squats 50x30x30x30x30x30 40x30x30x30x30x30 35x30x30x30x30x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20x20x20 Thursday, 3/28/24 (Rest Day) 1.) Walked around block, left at 1:37 pm, returned at 1:51 pm Friday, 3/29/24 Dumbbell Floor Press 40x30x30x15x20x18x12x25x20x25x20 Dumbbell Flyes 35x15x15x15 Bent-Over Dumbbell Rows 40x30x30x30x25x20 Saturday, 3/30/24 1,) Walked around block, left at 2:26 pm, returned at 2:42 pm April 2024 Training Log Thursday, 4/4/24 Standing Dumbbell Shoulder Press 35x8x8x8 Dumbbell Side Lateral Raise 40x20x20x20 Dumbbell Bent Over Rear Delt Raise 40x20x20x20 Dumbbell Biceps Curl 35x12x12x12 Dumbbell 2-Arm Triceps Extension 50x20x20x20 Sunday, 4/7/24 1.) Walked around block, left at 9:12 am, returned at 9:27 am 2.) Walked around block, left at 11:16 am, returned at 11:31 am Dumbbell Goblet Squats 50x25x25x25x25x25 40x25x25x25x25x25 35x25x25x25x25x25 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20x20x20 Bent-Over Dumbbell Rows 40x25x25x25x Thursday, 4/11/24 1.) Walked around block for 13 minutes 2.) Walked around block for 13 minutes 3.)Walked around block for 13 minutes Dumbbell Floor Press 40x20x20x20x20x20x20 Dumbbell Flyes 35x20x20x20x20x20 Bent-Over Dumbbell Rows 40x20x20x20x20x20 Friday, 4/12/24 1.) Walked around block for 13 minutes Workout 1A: shoulders Standing Dumbbell Shoulder Press 35x8x8x8 Dumbbell Side Lateral Raise 40x15x15x15 Dumbbell Bent Over Rear Delt Raise 40x15x15x15 *************** Workout 1B: arms Dumbbell Biceps Curl 35x15x15x15 Dumbbell 2-Arm Triceps Extension 50x20x20x20 Saturday, 4/13/24 Dumbbell Goblet Squats 50x25x25x25 40x25x25x25 35x25x25x25 Monday, 4/15/24 1.) Walked around block for 13 minutes 2.) Walked around block for 13 minutes Dumbbell Floor Press 40x20x20x20x20x20 Dumbbell Flyes 35x20x20x20x20x20 Bent-Over Dumbbell Rows 40x25x25x20x20x20 Tuesday, 4/16/24 1.) Walked around block for 13 minutes Workout 1A: shoulders Standing Dumbbell Shoulder Press 35x8x8x8 Dumbbell Side Lateral Raise 40x20x20x20 Dumbbell Bent Over Rear Delt Raise 40x20x20x20 Workout 1B: arms Dumbbell Biceps Curl 35x12x12x12 Dumbbell 2-Arm Triceps Extension 50x20x20x20 Sunday, 4/28/24 1.) Walked around block for 15 minutes. May 2024 Training Log Thursday, 5/2/24 1.) Walked around block for 15 minutes. Monday, 5/6/24 Dumbbell Floor Press 40x20x20x20x20x20x20x Tuesday, 5/7/24 1.) Walked around block for 15 minutes 2.) Walked around block for 20 minutes. Standing Dumbbell Shoulder Press 35x6x6x6x6x6 Dumbbell Side Lateral Raise 40x15x15x15x15x15 Wednesday, 5/7/24 1.) Walked around block for 14 minutes Sunday, 5/19/24 Dumbbell Floor Press 40x15x15x15x Monday, 5/20/24 1.) Walked around block for 15 minutes 2.) Walked around block for 15 minutes Tuesday, 5/21/24 Bent-Over Dumbbell Rows 40x15x15x10 Wednesday, 5/22/24 1.) Walked around block for 15 minutes Thursday, 5/23/24 1.) Walked around block for 15 minutes Friday, 5/24/24 1.) Walked around block for 15 minutes Saturday, 5/25/24 1.) Walked around block for 15 minutes Monday, 5/27/24 1.) Walked around block for 15 minutes Wednesday, 5/29/24 1.) Walked around block for 15 minutes Standing Dumbbell Shoulder Press 35x8x8x8x8x8 Dumbbell Side Lateral Raise 40x15x15x15x15x15 Dumbbell Bent Over Rear Delt Raise 40x15x15x15x15x15 June 2024 Training Log Tuesday, 6/11/24 Dumbbell Floor Press 40x20x20x20x20x20 Wednesday, 6/12/24 Bent-Over Dumbbell Rows 40x20x20x20x20x20 Thursday, 6/13/24 1.) Walked around block for 15 minutes Standing Dumbbell Shoulder Press 35x8x8x8 Dumbbell Side Lateral Raise 40x12x12x12x12 Dumbbell Bent Over Rear Delt Raise 40x10x10x10x10 Friday, 6/14/24 Dumbbell Bicep Curls 35x10x10x10x10x10 Dumbbell 2-Arm Triceps Extension 50x15x15x15x15x15 Saturday, 6/15/24 Dumbbell Goblet Squats 50x20x 40x20x 35x20x Monday, 6/17/24 Dumbbell Floor Press 40x20x20x20x20x15x15x15x15x10x10 Tuesday, 6/18/24 Bent-Over Dumbbell Rows 40x20x20x20x20x20 Wednesday, 6/19/24 Standing Dumbbell Shoulder Press 35x10x10x10x8x8 Dumbbell Side Lateral Raise 40x12x12x12x12x12 Dumbbell Bent Over Rear Delt Raise 40x12x12x12x12x12 Thursday, 6/20/24 Dumbbell 2-Arm Triceps Extension 50x20x20x20x20x15x15 Dumbbell Bicep Curls 35x10x13x15x13x12x13 Friday, 6/21/24 Dumbbell Goblet Squats 50x25x25x35 40x25x25x35 35x25x25x35 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20 Sunday, 6/23/24 Dumbbell Floor Press 40x20x20x20x20x20x20 Monday, 6/24/24 Bent-Over Dumbbell Rows 40x20x25x20x20x20 Tuesday, 6/25/24 Standing Dumbbell Shoulder Press 35x10x10x10x6x6 Dumbbell Side Lateral Raise 40x20x20x20x20x20 Dumbbell Bent Over Rear Delt Raise 40x15x15x15x15x15 Friday, 6/28/24 Dumbbell 2-Arm Triceps Extension 50x30x20x20x20x20 Dumbbell Bicep Curls 35x20x20x20x20x20 Saturday, 6/29/24 Dumbbell Goblet Squats 50x30x30x30x35x30 40x30x30x30x35x30 Dumbbell Stiff Leg Hamstring Deadlift 40x20x20x20x20x20 July 2024 Training Log Monday, 7/1/24 Walked around block for one lap. Dumbbell Floor Press 40x30x30x25x20x20 Dumbbell Flyes 35x20x20x20x20x20 Bent-Over Dumbbell Rows 40x20x20x20x20x20x20x20x20x20x20 Friday, 7/12/24 Dumbbell Floor Press 40x25x25x20x20x20 Monday, 7/15/24 Dumbbell Floor Press 40x25x25x25x25x25x25 Tuesday, 7/16/24 Bent-Over Dumbbell Rows 40x25x25x25 35x15x15x10 Monday, 7/22/24 Dumbbell Floor Press 40x40x40x40x40 Wednesday, 7/24/24 Bent-Over Dumbbell Rows 40x20x20x20x 35x20x20x20x Thursday, 7/25/24 Standing Dumbbell Shoulder Press 35x12x12x10x8x10 Dumbbell Side Lateral Raise 40x20x20x20x20x20 Dumbbell Bent Over Rear Delt Raise 40x15x15x15x15x15 Friday, 7/26/24 Walked for 23 minutes 9:08 am Dumbbell Bicep Curls 35x10x13x12x10x10 Lying Dumbbell 2-Arm Triceps Extension 28x10x12x12x15x15x15x15x15x15x15 Saturday, 7/27/24 Dumbbell Goblet Squats 50x50x60x20 40x25x30x20 Monday, 7/29/24 Dumbbell Floor Press 48x15x20x20x20x25 Tuesday, 7/30/24 Bent-Over Barbell Rows 78x30x30x35x30x30 Wednesday, 7/31/24 Standing Dumbbell Shoulder Press 28x15x15x15x15x15 Dumbbell Side Lateral Raise 28x15x15x15x15x15 Dumbbell Bent Over Rear Delt Raise 28x15x15x15x15x15 August 2024 Training Log ********* Thursday, 8/1/24 Lying triceps barbell extensions 78x7x 58x20x 68x13x15x15x15 Barbell curls 58x15x15x15x15x15 Friday, 8/2/24 Barbell Squats 58x10x10x10x10x10 Barbell Stiff Leg Hamstring Deadlift 58x10x10x10x15x15 Wednesday, 8/7/24 Dumbbell Floor Press 48x20x20x20x20x20 Thursday, 8/8/24 Bicycling: 10 minutes Bent-Over Barbell Rows 78x30x30x30x30x30 Friday, 8/9/24 Bicycling: 15 minutes Standing Dumbbell Shoulder Press 28x10x15x15x15x15 Dumbbell Side Lateral Raise 28x15x15x15x15x15 Dumbbell Bent Over Rear Delt Raise 28x15x15x15x15x15 Tuesday, 8/13/24 Dumbbell Floor Press 48x20x20x20x20 (Was getting dizzy, so I stopped) Wednesday, 8/14/24 Walked 19 minutes Thursday, 8/15/24 Walking 18 minutes Saturday, 8/17/24 Walking 15 minutes Sunday, 8/18/24 Walking 16 minutes Friday, 8/23/24 Walking 30 minutes Barbell Shrugs 58x30x30x30x30x30 Barbell Curls 58x15x15x15x15x15 Tuesday, 8/27/24 Walking 30 minutes Wednesday, 8/28/24 Walking 30 minutes Thursday, 8/29/24 Walking 30 minutes September 2024 Training Log Monday, 9/2/24 Walking 30 minutes Lying Triceps Extensions 68x10x15x15x15x Standing overhead triceps extensions 68x12x12x15x10 Tuesday, 9/3/24 Walking: 30 minutes Wednesday, 9/4/24 Walking: 16 minutes Friday, 9/6/24 Walking: 30 minutes Saturday, 9/7/24 Walking: 30 minutes Barbell shrugs 68x25x25x25x25x25 Barbell Bicep Curls 68x10x10x10x10x10 Monday, 9/9/24 Walking: 30 minutes Barbell Floor Press 68x25x25x20x20x20 Dumbbell Flyes 35x25x20x20x15x15 Barbell Rows 68x20x20x20x20x20 Dumbbell Shoulder Press 35x10x10x10x8x6 Dumbbell Side Lateral Raise 35x12x12x12x12x12 Bent Over Rear Delt Raise 35x12x12x12x12x12 Barbell Shrugs 68x25x25x25x25x25 October 2024 Training Log Monday, 10/14/24 I’m trying to do Rich Piana’s Bigger by the Day series. I will work the body parts he worked on the specific days he worked them, but since I’m training at home, I’ll only use dumbbells and a barbell. Walking: 15 minutes Bent-Over Barbell Rows 98x20x20x20x20x20 Lying Triceps Extensions (Skullcrushers) 98x5 78x10x10x0x10 Feeder workout: shoulders Lateral raises 15x50x50x50 Bent over rear delt raises 15x50x50x50 Tuesday, 10/15/24 Walking: 15 minutes Barbell Floor Press 98x15x15x15 Dumbbell Flyes 35x15x15x15 Barbell Biceps Curls 78x10x10x10 Wednesday, 10/16/24 Dumbbell Side Laterals 35x15x15x20x25x Bent over rear delt raise 35x15x15x20x25x Sunday, 10/27/24 Bent-Over Barbell Rows 98x20x20x20 November Training Log Friday, 11/1/24 Barbell Curls 78x8x6x8 Bent over dumbbell rows 40x20x20x20 Saturday, 11/2/24 Barbell Floor Press 78x25x25x25 Sunday, 11/3/24 Dumbbell Side Lateral Raise 40x15x15x15 Bent Over Rear Delt Raise 40x15x15x15 Walking: 15 minutes Friday, 11/8/24 Walking: 15 minutes Saturday, 11/9/24 Walking: 15 minutes Friday, 11/15/24 9am Walking: 15 minutes Saturday, 11/16/24 8am Walking: 15 minutes Wednesday, 11/20/24 Dumbbell Shrugs 40x20x30x30x30x30 Thursday, 11/21/24 Dumbbell Side Lateral Raise 35x15x15x15x15x Saturday, 11/23/24 Dumbbell Biceps Curls 35x10x10x15x15x December 2024 Training Log Sunday, 12/1/24 Walking: 15 minutes Monday, 12/2/24 Walking: 15 minutes Wednesday, 12/4/24 Walking: 15 minutes Barbell Floor Press 78x30x25x Walking: 15 minutes Thursday, 12/5/24 Barbell Biceps Curls 78x12x10x10 Friday, 12/6/24 Walking: 15 minutes Dumbbell Side Lateral Raises 35x15x15x Bent Over Rear Delt Raise 35x15x15x Saturday, 12/7/24 Walking: 15 minutes Monday, 12/9/24 Walking: 15 minutes Tuesday, 12/10/24 Walking: 15 minutes Sunday, 12/15/24 Before breakfast: Walking: 15 minutes 11:30 am Walking: 15 minutes Thursday, 12/19/24 Weight training biceps January 2025 Training Log Monday, 1/6/25 Walking: 15 minutes Wednesday, 1/8/25 Walking: 15 minutes Thursday, 1/9/25 12:50 pm Walking: 15 minutes 3:25 pm Walking 15 minutes Dumbbell Curls 35x10x13x13x15x Wednesday, 1/15/25 Walking: 15 minutes Sunday, 1/19/25 Rode bicycle Wednesday, 1/22/25 Walked for 15 minutes. Sunday, 1/26/25 Walked for 15 minutes. Monday, 1/27/25 Walking: 15 minutes Tuesday, 1/28/25 Walking: 15 minutes Thursday, 1/30/25 Walking: 15 minutes February 2025 Training Log Saturday, 2/1/25 Finished breakfast at 11:35 am Finished lunch at 2:45 pm Started training at 4:25 pm Walked for 15 minutes back and forth in my home while I waited for the eggs to boil. Barbell Squats 79x15x20x25 Barbell Deadlifts 79x15x20x25 Barbell Rows 79x15x20x25 Barbell Floor Press 79x15x20x15 Dumbbell Side Lateral Raise 35x15x15x15 Bent Over Rear Delt Raise 35x15x15x15 Barbell Standing Triceps Extensions 59x15x20x20 Dumbbell Biceps Curls 35x15x15x15 Sunday, 2/2/25 Walked for 15 minutes back and forth in my home while I waited for the eggs to boil. Friday, 2/7/25 Walking: 15 minutes Saturday, 2/8/25 Walking: 15 minutes finished at 9:43 am Finished breakfast at 10:15 am Walking: 15 minutes finished at 12:09 pm Finished lunch at 12:58 pm Barbell Squats 79x10x10x10x15x15 Barbell Deadlifts 79x15x15x15 Sunday, 2/9/25 Walking 15 minutes returned at 10:42 am Finished breakfast at 11:30 am Walking 15 minutes returned at 1:40 pm Barbell Rows 79x20x20x20x20x20 Barbell Floor Press 79x25x25x25 Monday, 2/10/25 Walking 15 minutes returned at 11am Finished breakfast at 11:15am Walking 15 minutes returned at 1pm Finished lunch at 1:30 pm Dumbbell Side Lateral Raise 35x15x15x15 Bent Over Rear Delt Raise 35x15x15x15 Tuesday, 2/11/25 Finished breakfast at 10:40 am Finished lunch at 1:30 pm Finished burger and French fries at 2:20 pm Barbell Standing Triceps Extensions 59x15x20x20 Barbell Biceps Curls 59x15x20x20 Wednesday, 2/12/25 Walking 15 minutes, returned at 9:23 am Finished breakfast at 9:40 a.m. Finished lunch at 12:45 pm Saturday, 2/15/25 Finished breakfast at 10:30 am Barbell Squats 79x15x15x Barbell Deadlifts 79x15x15x Sunday, 2/16/25 Finished breakfast at 12:15 pm Finished lunch at 3pm Barbell Rows 79x25x25x25 Barbell Floor Press 79x25x25x25 Monday, 2/17/25 Finished breakfast at 11:40 a.m. Dumbbell Side Lateral Raise 35x15x15x15 Bent Over Rear Delt Raise 35x15x15x15 Tuesday, 2/18/25 Barbell Standing Triceps Extensions 59x25x25x25 Barbell Biceps Curls 59x20x20x20 Wednesday, 2/19/25 Walking for 15 minutes returned at 2:50 pm Thursday, 2/20/25 Walked 15 minutes, returned at 12:05 p.m. Friday, 2/21/25 Walking 25 minutes, returned at 10:35. a.m. Walking 15 minutes, returned at 12:15 p.m. Saturday, 2/22/25 Walked 25 minutes, returned at 10:08 a.m. Finished eating breakfast at 10:30 a.m. Walked 15 minutes, returned at 1 pm Finished lunch at 2 pm Barbell Squats 99x12x12x12x12x12 Barbell Deadlifts 99x12x12x12x12x12 Sunday, 2/23/25 Walked 15 minutes, returned at 11:15 a.m. Finished breakfast at 11:35 a.m. Walked 15 minutes, returned at 4:38 p.m. Barbell Rows 99x20x20x20x20x20 Barbell Floor Press 99x20x15x15x10x10 Monday, 2/24/25 Finished breakfast at 9:45 a.m. Dumbbell Side Lateral Raise 35x15x15x15x15x20 Bent Over Rear Delt Raise 35x15x15x15x15x20 Tuesday, 2/25/25 Walked and rode bicycle a total of 7 miles to and from appointment today. March 2025 Training Log Saturday, 3/1/25 Walking: 25 minutes Finished breakfast at 8:50 a.m. Workout #1: Barbell Squats 99x15x15x15 Barbell Deadlifts 99x15x15x15 Workout #2: Barbell Squats 99x20x20 Barbell Deadlifts 99x20x20 Sunday, 3/2/25 Finished breakfast at 8:45 a.m. Finished lunch at noon 2-Arm Dumbbell Rows 40x20x20x20x20x20 Barbell Floor Press 99x20x15x15x15x15 Monday, 3/3/25 Finished breakfast at 9:25 a.m. Dumbbell Side Lateral Raise 35x15x15x15x15x15 Bent Over Rear Delt Raise 35x15x15x15x15x15 Tuesday, 3/4/25 Finished breakfast at 8:45 a.m. Barbell Standing Triceps Extensions 59x20x20x20x20x20 Barbell Biceps Curls 59x15x15x15x15x15 Wednesday, 3/5/25 Rest Day Thursday, 3/6/25 Walking 20 minutes, returned at 11 am Walking 10 minutes, returned at 4 pm Rest Day Friday, 3/7/25 Walking 20 minutes, returned at 9:30 a.m. Walking 20 minutes, returned at 11:30 a.m. Finished lunch at 12:15 p.m. Walking 10 minutes, returned at 2:05 p.m. Rest Day Saturday, 3/8/25 Walking 30 minutes, returned at 8:30 a.m. Finished breakfast at 8:50 a.m. Walking 10 minutes, returned at 1:07 p.m. Finished lunch at 11:38 a.m. Sunday, 3/9/25 Walking for 30 minutes, returned at 10:24 a.m. Finished breakfast at 10:42 a.m. Monday, 3/10/25 Tuesday, 3/11/25 Wednesday, 3/12/25 Finished breakfast at 9 a.m. Barbell Squats 99x15x15x15x15x15 Thursday, 3/13/25 Finished breakfast at 10:07 a.m. Walking 10 minutes, returned at 3:50 p.m. Friday, 3/14/25 Finished breakfast at 10:30 a.m. Barbell Floor Press 99x20x20x20x15x15 Finished lunch at 2 pm Saturday, 3/15/25 Finished breakfast at 10:25 a.m. Barbell Military Press 99x3x6x5x4x5 Dumbbell Side Laterals 35x25x25x25 Bent Over Rear Delt Raise 35x15x15x15 Finished lunch at 1:40 p.m. Tuesday, 3/25/25 Barbell Biceps Curls 99x5 79x8x8x8x8x8x8x8x8x8 Sunday, 3/30/25 Finished breakfast at 11:03 a.m. Barbell Floor Press 79x20x20x25 April Training Log Wednesday, 4/2/25 Walking for 20 minutes, returned at 9:55 a.m. Finished breakfast at 11 a.m. Thursday, 4/3/25 Finished breakfast at 11:35 a.m. Walked 10 minutes, returned at 6:45 p.m. Saturday, 4/5/25 Walking 10 minutes, returned at 9:45 a.m. Friday, 4/11/25 Barbell Biceps Curls 79x8x8x Saturday, 4/12/25 Sunday, 4/13/25 Walked 20 minutes Dumbbell Side Lateral Raises 35x10x10x10x10x10x10x Bent-Over Rear Dumbbell Raises 35x10x10x10x10x10x10x Monday, 4/14/25 Walking 20 minutes Barbell Biceps Curls 79x8x Dumbbell Biceps Curls 35x12x12x12 Tuesday, 4/15/25 Walking 30 minutes Finished breakfast at 9:25 a.m. Dumbbell Side Lateral Raises 18.6x15x15x15x15x15x15 Bent-Over Rear Delt Raises 18.6x15x15x15x15x15x15 Wednesday, 4/16/25 Walking 20 minutes Finished breakfast at 11:15 a.m. Dumbbell Biceps Curls 35x10x10x12x10x10 Friday, 4/18/25 Dumbbell Side Lateral Raises 23.6x12x12x12x12 Bent-Over Rear Delt Raises 23.6x12x12x12x12 Monday, 4/21/25 Walking 20 minutes Tuesday, 4/22/25 Walking 20 minutes Dumbbell Biceps Curls 35x15x20x 40x10x13x15x17 Wednesday, 4/23/25 Walking 30 minutes Dumbbell Side Lateral Raises 23.6x12x12x12x12x12x12x12x12 Bent-Over Rear Delt Raises 23.6x12x12x12x12x12x12x12x12 Friday, 4/25/25 Dumbbell Biceps Curls 35x25x20x15 40x15x15x15 43.6x10x10x10 Saturday, 4/26/25 Finished breakfast at 11 am Standing Triceps Extensions 58x25x25x25x25x Sunday, 4/27/25 Dumbbell Side Lateral Raises 23.6x15x12x15x12x15x12x15x12 Bent-Over Rear Delt Raises 23.6x15x12x15x12x15x12x15x12 Monday, 4/28/25 Walking 10 minutes Finished breakfast at 8:45 a.m. Tuesday, 4/29/25 Walking 40 minutes Finished breakfast at 9:30 a.m. Dumbbell Biceps Curls 35x30x30x30x20 40x20x15x15x15 Walking 20 minutes. Wednesday, 4/30/25 Walking 20 minutes Dumbbell Side Lateral Raises 23.6x12x12x12x12x12x12 Bent-Over Rear Delt Raises 23.6x12x12x12x12x12x12 May 2025 Training Log Thursday, 5/1/25 Walking 40 minutes Friday, 5/2/25 Walking 40 minutes Finished breakfast at 9 am Dumbbell Biceps Curls 35x35x30x30x30x30 40x20x20x20x20 Saturday, 5/3/25 Walking 40 minutes Finished breakfast at 9:25 am Dumbbell Side Lateral Raises 23.6x12x12x12x15 Bent-Over Rear Delt Raises 23.6x12x12x12x15 Monday, 5/5/25 Walking: 40 minutes Finished breakfast at 8:15 am Standing Barbell Triceps Extensions 79x10x12x15 Barbell Biceps Curls 79x10x12x10 Tuesday, 5/6/25 Walking: 40 minutes. Finished breakfast at 10 am Dumbbell Side Lateral Raises 23.6x20x15x20x15x25x10 Bent-Over Rear Delt Raises 23.6x20x15x20x15x25x10 Wednesday, 5/7/25 Walking: 40 minutes. Thursday, 5/8/25 Walking: 40 minutes Dumbbell Biceps Curls 40x15x15xx15x15x12 Lying Triceps Extensions 79x10x15x15 Friday, 5/9/25 Walking: 40 minutes Dumbbell Side Lateral Raises 23.6x20x12x25x12x25x12x25x12 Bent-Over Rear Delt Raises 23.6x20x12x25x12x25x12x25x12 Barbell Shrugs 79x30x30x Saturday, 5/10/25 Walking: 40 minutes Monday, 5/12/25 Finished breakfast at 9:20 a.m. Dumbbell Floor Press 40x25x25x25x20 One-Arm Dumbbell Row 50x15x15x20 Tuesday, 5/13/25 Walking: 40 minutes Finished breakfast at 8:55 a.m. Dumbbell Side Lateral Raises 23.6x12x12x20x12 Bent-Over Rear Delt Raises 23.6x12x12x20x12 Dumbbell Biceps Curls 40x15x 50x7x10x12 Lying Barbell Triceps Extensions 79x10x15x15 Wednesday, 5/14/25 Walking: 40 minutes Thursday, 5/15/25 Walking: 40 minutes Friday, 5/16/25 Walking: 40 minutes Saturday, 5/17/25 Walking: 40 minutes Monday, 5/19/25 Dumbbell Floor Press 40x30x30x35 Tuesday, 5/20/25 Walking: 40 minutes Wednesday, 5/21/25 Walking: 40 minutes. Finished breakfast at 8:30 a.m. Dumbbell Side Lateral Raises 23.6x15x15x15x15x15x15 Bent-Over Rear Delt Raises 23.6x15x15x15x15x15x15 Thursday, 5/22/25 Walking: 40 minutes Dumbbell Biceps Curls 40x20x20x20x25 Lying Triceps Extensions 79x12x15x15 Friday, 5/23/25 Walking: 40 minutes Dumbbell Side Lateral Raises 23.6x15x15x15x15x15x15 Bent-Over Rear Delt Raises 23.6x15x15x15x15x15x15 Saturday, 5/24/25 Walking: 40 minutes Dumbbell Biceps Curls 40x20x20x15x15x15 Barbell Floor Lying Triceps Extensions 79x15x15x17 Dumbbell Triceps Kickbacks 35x15x15x15 Monday, 5/26/25 Walking: 40 minutes Dumbbell Floor Press 40x30x35x30x35x30 Tuesday, 5/27/25 Walking: 40 minutes Dumbbell Biceps Curls 40x20x25x20 Wednesday, 5/28/25 Walking: 40 minutes Thursday, 5/29/25 Walking: 40 minutes Friday, 5/30/25 Walking: 40 minutes Saturday, 5/31/25 Dumbbell Side Lateral Raises 23.6x20x20x20x20 Bent-Over Rear Delt Raises 23.6x20x20x20x20 Walked 24 times in May 2025 Walked 960 minutes in May 2025 June 2025 Training Log Sunday, 6/1/25 Rest Day Monday, 6/2/25 Walking: 40 minutes Dumbbell Floor Press 40x25x30x30x30 Tuesday, 6/3/25 Rest Day (Shopping) Wednesday, 6/4/25 Walking: 40 minutes Finished breakfast at 9:40 am Thursday, 6/5/25 Walking: 50 minutes Friday, 6/6/25 Rest Day Saturday, 6/7/25 Walking: 60 minutes Barbell Floor Press 79x25x30x15x25 Sunday, 6/8/25 Walking: 60 minutes Monday, 6/9/25 Walking: 60 minutes Tuesday, 6/10/25 Walking: 60 minutes Wednesday, 6/11/25 Walking: 60 minutes Dumbbell Floor Press 35x15x10x15x10 Dumbbell Flyes 35x15x10x15x10 Thursday, 6/12/25 Walking: 60 minutes Friday, 6/13/25 Walking: 60 minutes Saturday, 6/14/25 Walking: 60 minutes Sunday, 6/15/25 Walking: 60 minutes Monday, 6/16/25 Walking: 60 minutes Tuesday, 6/17/25 Walking: 60 minutes Wednesday, 6/18/25 Rest Day Thursday, 6/19/25 Walking: 60 minutes Friday, 6/20/25 Walking: 60 minutes Saturday, 6/21/25 Walking: 60 minutes Sunday, 6/22/25 Walking: 60 minutes Monday, 6/23/25 Walking: 60 minutes 1,030 total minutes of walking July 2025 Training Log ( On June 29th I went to my sister’s to watch their dog until July 10th.) Tuesday, 7/1/25 Walked dog for 30 minutes at night Wednesday, 7/2/25 Walked dog for 27 minutes in morning Thursday, 7/3/25 Walked Lily in the morning Walked Lily to the groomer at 10:30 am, walked back to get her at 2:40 pm and returned. Friday, 7/4/25 Walked Lily in the park in the morning Saturday, 7/5/25 Dumbbell Flyes 30x20x20x20 Walked Lily briefly in the evening Sunday, 7/6/25 Walked Lily in the morning (Note: between the 7th and the 10th I didn’t keep track of the walks I went on. From the 11th to the 13th I didn’t exercise.) Monday, 7/14/25 Walking: 10 minutes Tuesday, 7/15/25 Walking: 30 minutes in the morning Walking: 20 minutes in the evening Wednesday, 7/16/25 Walking: 30 minutes in the morning Thursday, 7/17/25 Walking: 30 minutes in the morning Friday, 7/18/25 Walking: 30 minutes in the morning Saturday, 7/19/25 Walking: 20 minutes in the evening Sunday, 7/20/25 Walking: 30 minutes in the evening Monday, 7/21/25 Walking: 30 minutes in the morning Tuesday, 7/22/25 Walking: 60 minutes in the morning Walking: 30 minutes in the evening Wednesday, 7/23/25 Walking: 30 minutes in the morning Thursday, 7/24/25 Walking: 60 minutes in the morning Friday, 7/25/25 Rest Day Saturday, 7/26/25 Walking: 60 minutes in the morning Sunday, 7/27/25 Rest Day Monday, 7/28/25 Rest Day Tuesday, 7/29/25 Walking: 60 minutes in morning Wednesday, 7/30/25 Walking: 60 minutes in morning Thursday, 7/31/25 Walking: 30 minutes in morning |
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