This is the first week of our project of lifting weights and tracking our progress throughout the 12 week period. Since we have decided to track our progress for bench press and back squat, we will do exercises focusing on the muscles used in those lifts. On Monday we worked on our chest, so we began our workout with bench press for five sets of 10 reps. After bench press, we switched over to cable flies for which we did five sets of 15. Next, we decided to do a super set of 20 push-ups and incline press for 8 reps for 4 sets. To finish off our chest day, we did 3 sets of plate raises for 20 reps.
On Tuesday, we switched our focus over to our legs. We started our leg day with back squats. We did 5 sets of 5 reps with weight ranging from 165-225 lbs. After squats we decided to do leg presses for 4 sets of 12 reps. After leg press we did a super set for 3 sets with leg curls and leg extensions both for 15 reps. After the 4 reps, we did a burnout set where we tried to get as many reps in as possible. After the super set we finished the day off working on our calves with 4 sets of weighted calf raises for 25 reps. Since it was a leg day, we made sure to stretch our legs after to prevent some of the soreness we would have the next day. To finish off the week, we worked on our arms and shoulders on Thursday. We started with a super set with 5 sets of bicep and tricep curls for 10 reps each. After curls we did another super set with rows for 12 reps and overhead press for 8. After doing that for 4 sets, we did 2 sets of 25 plate raises. To finish off the day we worked on our abdomen by doing sit ups, hanging crunches, and flutter kicks. Since we only got to work out for 3 days for week 1, we will try to get in the gym more next week and give a little more focus on the lower half of our bodies since we only worked on them once this week.
2 Comments
tasia
3/22/2023 10:32:48 am
this is lookin good.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |