| Exercise | Weight | Set 1, reps | Set 2 | Set 3 |
|---|---|---|---|---|
| Squats - Free Weight | 95, 115, 125 | 10 | 12 | 14 |
| Wall Sit | my own fat ass | 49 seconds | 60 seconds | |
| Plate Press | 57.5, 60, 62.5 | 10 | 12 (4 ISO) | 8 (8 ISO) |
| Dumbbell Lat Raises | 12.5 | 13 | 13 | 15 |
| Cable Tricep Pull down | 34.5 | 8 | 10 (4 ISO) | 12 (4 ISO) |
| Ropes | 40 seconds | 40 seconds | 30 seconds | |
| Woodchopper (cable) | 20.5 | 10 | 10 | 12 (4 ISO) |
Notes
1- Total Gym visits in September (all lifting, no cardio) - 8 - 2/week = slacking
2- Worked the free weights on squats today...actually felt more comfortable than the Smith machine. I will likely do most of my squat weight on the Smith machine due to a lower chance of injury, but I will mix it up by using the free weights every so often.
3- I didn't eat a lot before the workout, and was pretty gassed by the end, and yet I finished off the last rope set with more energy than the second ;>
4- It seemed like there was something more I need to add to this post. Oh well, if it's important it'll come back to me for the next gym post
