Workouts from week 1

Week 1 workouts:

7/23 Lower Body workout #1
Squats- 135x5, 175x4, 225x3, 275x2, 315x1, 265x14- felt good, not super hard
Leg Ext- 130x10x5
Leg curls- 140x7, 70x10x2, problems with calves cramping
Calf raises- 120x15x3
Triceps Push-downs- 70x8-10 4 sets
Curls 35lb x10 3 sets
Abs
20min steady cardio
Sleep- 6.5 hours

7/24 Rest Day/but moving and lots of walking

7/25 Upper Body workout #1
Bench Press CG- barx15, 135x5, 165x4, 195x3, 225x2, 245x1, 225x8 (goal 12 reps)
Incline Press- 185x5, 135x14
Isolateral Row- 2platesx15, 4 platesx10, 6 platesx14 (goal 20 reps)
Pull ups- 5,4,4,2,1, 30x2, 45x5, bwx12
Cable curls ss with Triceps rope from ground overhead
70x12,x12,x12 and 70x12,x12,x11
20min cardio on 15 incline 3.2 speed
Sleep- 6 hours

7/26 Cardio (light 30min)+ 10lbsx20x4 lateral raises

7/27 Lower Body workout #2
Front Squats- w/up,  245x5, 265x4, 285x1, 265x3,x3 (next week try 275 for sets of 3)
Hack Squats- 4platesx20, x20,x18 (felt good, keep same weight and work to get 20-25 reps each set before moving up)
Calf Raises Seated- 90x15,x15,x15
Light Ab work

7/28- complete rest day

7/29 Upper Body workout #2

Behind the Neck Press (BNP)- 105x10, 125x7, 105x9,x7 (will stick with 105 next week)
Dips Bwx25,x19,x13x12 (goal is to get 25 on all 4 sets before adding weight)
Deadlifts- w/up sets and then working set at 360x2 (felt good)
Speed deadlifts- 8x3 @290
          Circuit, 3 rounds at 135lbs for all exercises, 8 reps for each exercise
Stiff deads
Bent over rows
Lat pull downs
Good mornings
        Finisher
Triceps pushdowns 70x12,x12,x11,x9,x8
DB curls 35x10,x10,x10,x8,x8 (last sets had bad form)
Sleep- 8 hours :D

*Overall I can say this was a good workout. I slept well the night before and I felt good coming out. Didn’t do cardio since this was a fairly high volume/long workout. Will do cardio tomorrow after work. 

So, there you have it. 1 week of full workouts. My goals for this coming week are to improve conditioning through cardio, stick to my diet, and get lots of sleep (8+hours). Hopefully this will lead to better results in the gym.