4/9: Workout
Bench Press (3 sets)
Shoulder Press (3 sets)
*Bent Over Row (2 sets)
*Dumbbell Deadlift (2 sets)
Bicep Curl (3 sets)
Neck Press (3 sets)
Tricep Extension (3 sets)
Sit-Up (3 sets)
Iron Cross (3 sets)
Calf Raise (3 sets)

*I have scoliosis and have injured my back in the past, so I want to go easy on the back exercises.

4/10: Cardio
20-minute jog

4/11: Workout
Iron Cross (3 sets)
Calf Raise (3 sets)
Dumbbell Deadlift (2 sets)
Bent Over Row (2 sets)
Sit-Up (3 sets)
Shoulder Press (3 sets)
Bench Press (3 sets)
Bicep Curl (3 sets)
Neck Press (3 sets)
Tricep Extension (3 sets)

4/12: Cardio
15-minute jog (It was cold! )

4/13: Workout
Bent Over Row (2 sets)
Dumbbell Deadlift (2 sets)
Bench Press (3 sets)
Iron Cross (3 sets)
Tricep Extension (3 sets)
Neck Press (3 sets)
Bicep Curl (3 sets)
Calf Raise (3 sets)
Shoulder Press (3 sets)
Sit-Up (3 sets)

4/14: Rest

4/15: Rest

4/16: Workout - Increased reps (from 10)
Bench Press (3 x 15 reps)
Shoulder Press (3 x 11 reps)
Bent Over Row (2 x 12 reps)
Dumbbell Deadlift (2 x 12 reps)
Bicep Curl (3 x 12 reps)
Neck Press (3 x 10 reps)
Tricep Extension (3 x 12 reps)
Sit-Up (3 x 15 reps)
Iron Cross (3 x 11 reps)
Calf Raise (3 x 15 reps)

4/17: Rest
(Unintentionally. Please make fun of me.)

4/18: Workout
Iron Cross
Calf Raise
Dumbbell Deadlift
Bent Over Row
Sit-Up
Shoulder Press
Bench Press
Bicep Curl
Neck Press
Tricep Extension

4/19: Rest
(Also unintentionally. At least the weight sets are going well…)

4/20: Workout
Bent Over Row
Dumbbell Deadlift
Bench Press
Iron Cross
Tricep Extension
Neck Press
Bicep Curl
Calf Raise
Shoulder Press
Sit-Up

4/21: Rest

4/22: Rest

4/23: Workout - Increased weight/reps
Bench Press (3 x 10 reps, increased weight)
Shoulder Press (3 x 12 reps)
Bent Over Row (3 x 12 reps)
Dumbbell Deadlift (3 x 12 reps)
Bicep Curl (3 x 14 reps)
Neck Press (3 x 10 reps)
Tricep Extension (3 x 14 reps)
Sit-Up (3 x 15 reps)
Iron Cross (3 x 12 reps)
Calf Raise (3 x 10 reps, increased weight)

4/24: Rest

4/25: Workout
Iron Cross
Calf Raise
Dumbbell Deadlift
Bent Over Row
Sit-Up
Shoulder Press
Bench Press
Bicep Curl
Neck Press
Tricep Extension

4/26: Rest

4/27: Half-Workout (due to injury)
Bent Over Row (2 sets, decreased weight)
Dumbbell Deadlift (2 sets, decreased weight)
Bench Press (2 sets)
Iron Cross (2 sets)
Tricep Extension (1 set)
Neck Press (1 set)
Bicep Curl (1 set)
Calf Raise (1 set, decreased weight)
Shoulder Press (1 set)
Sit-Up (1 set)

4/28: Half-Workout
Bent Over Row (1 set)
Dumbbell Deadlift (1 set)
Bench Press (1 set)
Iron Cross (1 set)
Tricep Extension (2 sets)
Neck Press (2 sets)
Bicep Curl (2 sets)
Calf Raise (2 sets)
Shoulder Press (2 sets)
Sit-Up (2 sets)

4/29: Rest

Post: Fitness Project: Three Weeks In

4/30: Workout - Increased reps
Bench Press (3 x 12 reps)
Shoulder Press (3 x 13 reps)
Bent Over Row (3 x 12 reps)
Dumbbell Deadlift (3 x 12 reps)
Bicep Curl (3 x 16 reps)
Neck Press (3 x 10 reps)
Tricep Extension (3 x 16 reps)
Sit-Up (3 x 15 reps)
Iron Cross (3 x 13 reps)
Calf Raise (3 x 15 reps)

5/1: Rest

5/2: Workout
Iron Cross
Calf Raise
Dumbbell Deadlift
Bent Over Row
Sit-Up
Shoulder Press
Bench Press
Bicep Curl
Neck Press
Tricep Extension

5/3: Rest

5/4: Workout
Bent Over Row
Dumbbell Deadlift
Bench Press
Iron Cross
Tricep Extension
Neck Press
Bicep Curl
Calf Raise
Shoulder Press
Sit-Up

5/5: Rest

5/6: Rest

5/7: Workout - Increased weight/reps
Bench Press (3 x 14 reps)
Shoulder Press (3 x 14 reps)
Bent Over Row (3 x 12 reps)
Dumbbell Deadlift (3 x 12 reps)
Bicep Curl (3 x 10 reps, increased weight)
Neck Press (3 x 12 reps)
Tricep Extension (3 x 10 reps, increased weight)
Sit-Up (3 x 17 reps)
Iron Cross (3 x 14 reps)
Calf Raise (3 x 15 reps, increased weight)

5/8: Rest

5/9: Moving
(Hey… This is enough of a workout!)

5/10: Moving

5/11: Rest

5/12: Workout
Bent Over Row
Dumbbell Deadlift
Bench Press
Iron Cross
Tricep Extension
Neck Press
Bicep Curl
Calf Raise
Shoulder Press
Sit-Up

5/13: Rest

Post: Fitness and a 34-year-old Experiment

5/14: Workout
***At this point, I have changed the dynamics of my workouts to become shorter, but much more intense. See the previous post for details.***
Bench Press (28)
Shoulder Press (12)
Bicep Curl (13)
Tricep Extension (7)
Neck Press (12 — Stopped here for monotony reasons; will find a better exercise)
Iron Cross (13)
Calf Raise (25)
Sit-Up (32)
Bent Over Row (25 — Stopped here for monotony reasons; will find a better exercise)
Dumbbell Deadlift (15 — Stopped here for safety reasons)

5/15: Rest

5/16: Workout
Bench Press (34)
Shoulder Press (12)
Bicep Curl (12)
Tricep Extension (9)
Iron Cross (14)
Calf Raise (27)
Sit-Up (29)
Bent Over Row (25, increased weight)
Dumbbell Deadlift (16)

5/17: Rest

5/18: Workout
Bench Press (38)
Shoulder Press (13)
Bicep Curl (13)
Tricep Extension (11)
Iron Cross (15)
Calf Raise (27)
Sit-Up (33)
Bent Over Row (25, increased weight [again])
Dumbbell Deadlift (17)

5/19: Rest

5/20: Rest

5/21: Workout
Bench Press (42)
Shoulder Press (14)
Bicep Curl (14)
Tricep Extension (15)
Iron Cross (15)
Calf Raise (30, stopped due to monotony and should switch exercises)
Sit-Up (34)
Bent Over Row (25, increased weight [yet again])
Dumbbell Deadlift (18)

5/22: Rest

5/23: Workout
New Exercise — Chest Fly (21)
Shoulder Press (13)
Bicep Curl (13)
Tricep Extension (14)
Iron Cross (16)
Sit-Up (34)
Bent Over Row (12, increased weight [for the last time])
Dumbbell Deadlift (12)

5/24: Rest

5/25: Workout
Chest Fly (8, increased weight)
Shoulder Press (15)
Bicep Curl (15)
Tricep Extension (17)
Iron Cross (15)
Sit-Up (37)
Bent Over Row (13)
Dumbbell Deadlift (13)

5/26: Rest

5/27: Rest

5/28: Workout
Chest Fly (12)
Shoulder Press (15)
Bicep Curl (15)
Tricep Extension (20)
Iron Cross (15)
New Exercise — Weighted Sit-Up (23)
Bent Over Row (14)
Dumbbell Deadlift (14)

5/29: Rest

5/30: Workout
Chest Fly (14)
Shoulder Press (17)
Bicep Curl (15)
Tricep Extension (11, increased weight)
Iron Cross (15)
Weighted Sit-Up (16, increased weight)
Bent Over Row (15)
Dumbbell Deadlift (15)

5/31: Rest

6/1: Workout
Chest Fly (16)
Shoulder Press (16)
Bicep Curl (16)
Tricep Extension (12)
Iron Cross (15)
Weighted Sit-Up (20)
Bent Over Row (16)
Dumbbell Deadlift (16)

6/2: Rest

6/3: Rest

6/4: Workout
Chest Fly (19)
Shoulder Press (18)
Bicep Curl (14)
Tricep Extension (13)
Iron Cross (17)
Weighted Sit-Up (18, increased weight)
Bent Over Row (17)
Dumbbell Deadlift (17)

6/5: Rest

6/6: Workout
Chest Fly (21)
Shoulder Press (16)
Bicep Curl (15)
Tricep Extension (14)
Iron Cross (18)
Weighted Sit-Up (16)
Bent Over Row (18)
Dumbbell Deadlift (18)

6/7: Rest

6/8: Workout
Chest Fly (20)
Shoulder Press (16)
Bicep Curl (16)
Tricep Extension (15)
Iron Cross (17)
Weighted Sit-Up (18)
Bent Over Row (19)
Dumbbell Deadlift (19)

6/9: Rest

6/10: Rest

6/11: Workout
Chest Fly (22)
Shoulder Press (17)
Bicep Curl (16)
Tricep Extension (13)
Iron Cross (19)
Weighted Sit-Up (20)
Bent Over Row (20)
Dumbbell Deadlift (20)

6/12: Rest

6/13: Skipped… oops.

6/14: Rest

6/15: Workout (That skip was definitely noticeable!)
Chest Fly (19)
Shoulder Press (15)
Bicep Curl (15)
Tricep Extension (13)
Iron Cross (18)
Weighted Sit-Up (12)
Bent Over Row (15)
Dumbbell Deadlift (10, increased weight)

6/16: Rest

6/17: Rest

6/18
Chest Fly (22)
Shoulder Press (17)
Bicep Curl (16)
New exercise — Reverse Curl (18)
Tricep Extension (15)
Iron Cross (20)
New exercise — Dumbbell Lunge (8)
Weighted Sit-Up (20)
Bent Over Row (15)
Dumbbell Deadlift (11)

6/22
Chest Fly (20)
Shoulder Press (17)
Bicep Curl (15)
Reverse Curl (20)
Tricep Extension (14)
Iron Cross (8, increased weight)
Dumbbell Lunge (11)
Weighted Sit-Up (28)
Bent Over Row (15)
Dumbbell Deadlift (12)

6/29
Chest Fly (16)
Shoulder Press (15)
Bicep Curl (16)
Reverse Curl (17)
Tricep Extension (15)
Iron Cross (7)
Dumbbell Lunge (12)
Weighted Sit-Up (26)
Bent Over Row (15)
Dumbbell Deadlift (13)

7/2
Chest Fly (19)
Shoulder Press (13)
Bicep Curl (15)
Reverse Curl (22)
Tricep Extension (15)
Iron Cross (10)
Dumbbell Lunge (13)
Weighted Sit-Up (25)
Bent Over Row (15)
Dumbbell Deadlift (14)

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