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Physiological Improvement Blog

Having best efforts in proper nutrition intake and hydration. Protein, Carbs, Fats, Vitamins, Minerals, and Water. I've been eating 5 meals, throughout the day. This is the chronology of my workouts. This is not working out after taking a long break, but this describes my increase in frequencies of workouts to about twice a week. First set is a light warm-up
ExerciseRepetitions per SetWeight for Set
Week 14, Day 1
Bench Press5,10,3,245,135,225,225
Squats5,10,10,1045,135,225,225
Side Raises10,10,1020,35,35
Cable Side Raises10,1020,32.5
1 Arm Bicep Cable Curls10,10,5,520,32.5,50,50
Ab CrunchesF,R,L30,20,20
Week 13, Day 1
Bench Press5,5,10,10,1045,135,185,205,205
Deadlifts5,10,5,10135,225,315,315
Shoulder Press10,10,10,1045,95,145,145
Squats10,10,10,10145,225,225
EZ Bar Tricep Extensions5,6,10,10,1075,75,95,125,125
Leg Curls10,10,10,10125,125,200,215
EZ Bar Bicep Curls5,10,10,10,1025,95,95,125,125
Calf Raise Machine30,30290,290
Dumbell Shrugs10,10120,120
Pullups30
Ab CrunchesF,R,L,F,R,L30,20,20,30,20,20
Week 11, Day 2
Bench Press5,5,10,10,1045,135,185,235
Shoulder Press10,10,10,1045,105,125,125
Tricep Extensions5,10,10,1025,45,125,125
Ab Crunches30,20,20
Week 11, Day 1
Bench Press10,10,7,7,745,135,185,185,185
T-Bar Rows10,10,10,10,10Bar,135,135,135,185
Pullups30
Ab Crunches30,10,10
Week 10, Day 2
Leg Press10,10,10,10Platform,135,135,270
Smith Machine Squats10,10,10,10,10Bar,135,215,285,285
Calf Raises30,30,30170,170,230
Bench Press10,10,10,1025,135,135,195
Smith Machine Shoulder Press10,10,10Bar,75,125
1 Arm Bicep Cable Curls5,10,1020,35,35
1 Arm Tricep Cable Pushdowns5,10,1020,35,35
Ab CrunchesF,R,LReps: 30,20,20
Week 10, Day 1 (Relatively Lighter Day)
Squats10,10,10135,185,85
Lying Leg Curls10,20,20135,185,235,235
Calf Raises10,20,20135,185,235,235
Bench Press10,20,20135,185,235,235
1 Am Front Cable Raises10,10,10135,135,135
1 Am Side Cable Raises10,10,10135,135,135
Ab CrunchesF,R,LReps: 30,10,10
Week 9, Day 1 (Relatively Lighter Day)
Squats10,10,10135,185,85
Deadlifts10,10,10,10135,185,235,235
Bench Press10,10,10135,135,135
Side Raises10,1025,35
Front Raises10,1010,10
1 Arm Tricep Cable Pushdowns10,1025,35
Calf Raises10,10135,270
Ab CrunchesF,R,LReps: 30,20,20
Week 8, Day 2
Bench Press10,10,10135
Side Raises10,10,10,1025,35,50,50
Front Raises10,1025,35
Ab CrunchesF,R,LReps: 30,30,20
Week 8, Day 1 (Outside Workout)
Deadlifts10,10,10Approximately 170,170,170
Pushups50,50,50
Pullups30,30
Ab Crunches20,20Reps: 20,50,50
Week 7, Day 3
Dumbell Side Raises5,10,1025,35,50
Front 1 Arm Cable Raises10,10,1010,20
1 Arm Bicep Cable Curls5,10,1020,50,50
1 Arm Tricep Cable Pushdowns5,10,1020,50,50
Ab CrunchesF,R,LReps: 30,10,10
Week 7, Day 2
Dumbell Bench Press5,10,10,1035,65,80,80
Dumbell Side Raises10,10,1035,50,50
Ab CrunchesF,R,LReps: 30,10,10
Week 7, Day 1
Leg Press10,5,5,590,180,270,270
Deadlifts10,10,5,1135,225,315,405
Treadmillwalk,run, faster run1m,30s,30s
Ab CrunchesF,R,LReps: 30,10,10
Week 6, Day 2
Bench Press10,10,10135,185,185
Side Raises10,1010,10
Shoulder Press5,10,1025,60,60
1 Arm Bicep Cable Curls20,2015
1 Arm Tricep Cable Extensions20,2015
Ab Crunches F,R,L,F,R,LReps: 30,10,10,30,10,10
Week 6, Day 1
Deadlifts10,3 of 10, 6 of 10,1 of 5225,225,315,315
Good Mornings10,10bar, 135
Sled5D,5D135
Calf Raises20,200,0
1 Arm Bicep Cable Curls20,2015
1 Arm Tricep Cable Pushdowns20,2015
Ab Crunches F,R,L,F,R,LReps: 30,10,10,30,10,10
Week 5, Day 1 - Mostly Outside Workout
Pushups30,50,50,5015
1-Arm Shoulder Presses, No Warm-Up30,3015
1-Arm Rear Raises, No Warm-Up20,2015
1 Arm Bicep Cable Curls20,2015
1 Arm Tricep Cable Pushdowns20,2015
Vertical Jumps, Forward and Backward20,2030
Pull-ups30,3015
Ab Crunches F,F,R,L,R,LReps: 60,60,15,15,15
Neck Extensions F,R,L,F,R,L , Raises F,R,L,F,R,L10 all15
Week 5, Day 1 - Mostly Outside Workout
Pushups30,50,50,5015
1-Arm Shoulder Presses, No Warm-Up30,3015
1-Arm Rear Raises, No Warm-Up20,2015
1 Arm Bicep Cable Curls20,2015
1 Arm Tricep Cable Pushdowns20,2015
Vertical Jumps, Forward and Backward20,2030
Pull-ups30,3015
Ab Crunches F,F,R,L,R,LReps: 60,60,15,15,15
Neck Extensions F,R,L,F,R,L , Raises F,R,L,F,R,L10 all15
Week 4, Day 3
Running on Treadmill3M30S2.5: 30S,6: 30S, 8: 15S, 10: 45S, 6: 30S, 8: 30S,2.4:30S
Week 4, Day 2
Dumbell Bench5,10,10,1025,50,60,80
Dumbell Shoulder Press5,10,10,1025,35,50,60
1 Arm Bicep Cable Curls5,1025,50
Tricep Pushdowns5,10,1025,52.5,87.5
Overhead Tricep Extensions5,10,525,52.5,87.5
Ab Crunches60,10(Right Forward),10(Left Forward)
Week 4, Day 1
Deadlifts (ROM, Good Stretching)5,10,10135,135,135
Back Extensions10,1010,10
Pull-downs (W,W,C,W,W)10,10,10,5160,160,160,220,220
1 Arm Bicep Cable Curls10,10,1025,50,50
1 Arm Tricep Cable Pushdowns10,10,1025,50,50
Ab Crunches60
Vertical Jumps5
Week 3, Day 3
Shrugs10,10,1045,135,135
Side Lateral Raises5,10,1025,35,40
Front Raises10,10,1025,40,40
1 Arm Bicep Cable Curls10,1025,50
1 Arm Tricep Cable Pushdowns10,1025,50
Ab Crunches Shoulders Forward Even, Right Shoulder Forward Properly-Curved and Rotated Spine, Same for Left60,10,10
1 Arm Pull-ups Limited 2nd Hand Assistance, Two Arm Pull-Ups5
Weighted Vertical Jumps1
Note: I prefer to do ab crunches and final stretches at end of workout1
Week 3, Day 1
Deadlifts, ROM Last Set10,10 (2nd WU)10,10,1 of 5
135,225,315,315,415
Bench5,10,5,5135,185,225,225
Light Dumbell Shoulder Presses10,5,525,50,50
1 Arm Bicep Cable Curls5,525,50,50
1 Arm Tricep Cable Pushdowns5,525,50
Ab Crunches30
Week 2, Day 5
High Forward/Medium Reverse Vertical Jumps20 reps
High Forward Vertial Jumps/High Reverse Vertical Jumps40 feet
Ab Crunches60
Week 2, Day 3b
Side Raises5,10,5,5
Pull-ups15
Week 2, Day 3a
Bench Press5,10,5,5135,135,185,185
Side Raises5,10,5,5
Ab CrunchesF30
Week 2, Day 1
Deadlifts5,10,10,5,2135,315,315,365,415
Back Extensions10,1010,20
Light Calf Raises10,10bar, 135
Light Shrugs10,10bar,135
Ab CrunchesF30
Week 1, Day 1
Deadlifts5,5(2nd warm-up),10,10,2 of 5135,135,225,225,315
Dumbell Shoulder Presses5,10,10,5,525,50,50,70,70
1 Arm Bicep Cable Curls5,10,1025,50,50
1 Arm Tricep Cable Pushdowns10,5,5
Ab Crunches30,3010,10

Abbreviations: M = Minutes S = Seconds ROM = Now at Full Range of Motion When Previous Was Not W=Wide Grip C=Close Grip WU=Warm-Up, D=Dashes