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Day 23

Friday, April 23, 2021
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This is my final week of working out for my PIP project and I will no longer be posting. Although I may no longer be posting I would still like to continue working out. Today like usual I worked on my back and triceps. I did some sets of bench press, barbell curls, bent-over barbell rows, inclined sit-ups, lat pulldowns, tricep pushdowns, tricep extensions, and tricep press.

Workout Vid 14.mp4
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Day 22

Monday, April 19, 2021
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During the spring break I wasn't able to work out as much as I wanted so today I wasn't in my best shape. I did my usual workouts but for some workouts, I wasn't able to do the last few reps for the last set. I worked on my chest and biceps today, I did my usual bench press, barbell curls, bicep curls, pectoral flys, inclined sit-ups, and I also added some tricep extensions.

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Day 21

Friday, April 09, 2021
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Today I went to the gym and worked on my back and triceps. I did my usual workout of bent-over barbell rows, tricep pushdowns, lat pulldowns, tricep extensions, and rear deltoid. I also increased the weights to my workout for the tricep press by 15lbs reaching a max of 145lbs for 6 reps.

Workout Vid 13.mp4
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Day 20

Wednesday, April 07, 2021
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Today I worked on my legs and my shoulders. Like any other day, I did 4 sets of squats, leg press, leg extensions, leg curls, and shoulder press. There was no change in my workout but I plan to increase the weights in the near future.

Workout diet

Day 18

Monday, March 29, 2021
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To try to gain more weight and muscle mass I have been trying to alter my diet and add more protein to my diet. I have been eating more chicken breast and have also been making protein shakes after every workout. Today at the gym I worked on my biceps and chest. I did some bicep curls, barbell curls, chin-ups, and substituted bench press for chest press with dumbbells.

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Day 17

Friday, March 26, 2021
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Recently I have been incorporating a new workout into my routine, pull-ups. Pull-ups work on a lot of muscles in the body like the chest, back, and arms. Before I started working out I was never able to do a pull-up but now I can do 6 reps. While working on my back and triceps today I also increased my weights for my bent-over barbell rows by 10lbs each set doing 40lbs for 12 reps, 50lbs for 10 reps, and 60lbs for 8 reps.

Workout Vid 12.mp4
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Day 16

Tuesday, March 23, 2021
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Today I worked on my chest and biceps. Using the same weights with the same reps and set for each workout. I did the usual bench press, bicep curls, barbell curls, and pectoral flys.

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Day 15

Monday, March 22, 2021
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While doing my bench press I thought it would be a good time for me to try to get a new max. I tried for 135lb and I succeeded in increasing my max. I am hoping that knowing that I can bench 135lb I could increase my overall workout sets by 5lbs each. Other than my bench press I did some back and tricep workouts.

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Day 14

Monday, March 15, 2021
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Today my friend introduced me to a new workout for the chest which was the chest press with dumbbells. I did 3 sets of the chest press, 12-20, 10-25, and 8-30lbs. I also did shoulder press with dumbbells, 3 sets of 12 reps at 20lbs each. Other than those workouts I worked on my chest and biceps today.

Workout Vid 11.mp4
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Day 13

Wednesday, March 10, 2021
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While working on my legs today I noticed that I was struggling a bit during my workouts. While doing squats I noticed that my posture wasn't good and that I was pausing consistently between some reps. This was a wake-up call for me telling me that I had to work on my legs more and take it more seriously, not just focus on the upper body. While I did legs I also worked on my shoulders, I did leg curls, leg press, and shoulder press, in addition to squats.

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Day 12

Monday, March 08, 2021
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At the gym today I worked on my chest and biceps. For my bench press today I tried to increase my whole workout by 5 lbs, 10-30, 8-35, 6-40, and 4-45. I successfully executed my workout, although struggling, and plan on keeping this increase for my future workouts. Although slowly I am making progress with my workouts. Other than bench press I did some chin-ups, barbell curls, pectoral flys, and inclined sit-ups.

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Day 11

Wednesday, March 03, 2021
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Today was an average day as I worked on my legs and shoulders. I did the usual exercises, squats, leg extensions, leg curls, leg press, and shoulder press. I did increase the weights for my leg extensions by 10lbs for every set with the same reps per, from 45 to 55, 60 to 70, 75 to 85, and 90 to 100.

Workout Vid 10.mp4
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Day 10

Monday, March 01, 2021
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As usual, I followed my schedule working on my chest and my biceps today. Nothing different than any other day, although I was sore from the previous days so I was not able to reach some of my maxes or break any personal records. Because I was sore I was struggling a bit trying to follow my schedule barely reaching what I have in my previous days and weeks.

Ppl workout


Friday, February 26, 2021
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Today I reached out to a fellow PIP member, classmate, and friend for some advice and insight on working out. I asked him about his schedule, how often he works out, what workouts he does, etc. I found out about something called the PPL workouts/exercises, the Push, Pull, Leg exercises. These exercises work on multiple parts of the body including the chest, arms, legs, backs, shoulders, and more. One thing that I found that we were doing differently was that he was trying to lose weight while I am bulking, trying to eat more, and gain muscle. He gave me some advice on how to not injure myself during workouts as well as some other resources I could use like this workout channel called Athlean-X.

Seated leg circles

Day 8

Wednesday, February 24, 2021
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Recently I have been wanting to work on my core more. Today I decided that after I come home from the gym I would do some bodyweight exercises that focus specifically on the core. At the gym, I worked on my biceps and chest with a little back mixed in. Once I came home I did some bodyweight ab exercises, sit-ups, seated leg curls, and leg lifts.

Workout Vid
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Day 7

Friday, February 19, 2021
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Today I worked on my back and triceps, I did some lat pulldowns, low rows, triceps press, as well as tricep pushdowns. Because it was snowy today I wasn't able to stay at the gym for as long as I wanted. To make up for this time lost I did some at-home workouts, some chin-ups, and some sit-ups.

Workout Vid 8.mp4
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Day 6

Monday, February 15, 2021
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Recently I have been writing down all of my workouts on my notepad on the phone. This is going to help me keep track of my progress as well as help me see improvements. On the notepad I am writing every workout for the day as well as the sets and reps I do per, I am also making sure that I am very strict on myself and not writing down half reps as a full rep, undercutting myself. Last Friday I broke my personal record for my bench press repping 125lbs and I am currently working on trying to bench 115lbs for 4 reps. Today as always I worked on my chest and biceps.

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Day 5

Wednesday, February 10, 2021
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This week I took some time to do some research on what I should do when I work out and how I should do it. Many articles online suggested that I should take a 1-2 minute break between sets depending on the number of reps and weight I do. Keeping this in mind I did my usual workouts and kept a timer of 1 minute every time I finished a set. I found this very useful allowing me to be able to do more reps as well as lift heavier weights. Nonetheless, I worked on my back and triceps today. I also came with 2 of my friends today and they really helped push me to my limit.

Workout Vod 7.mp4
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Day 4

Monday, February 08, 2021
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Recently I have not been able to follow my schedule due to the snowstorms we've been having. Although I may have not been able to go to the gym on my scheduled days I have worked out at home on those days or went to the gym on Tuesday and Thursday instead. The same might happen this week so I made the most of today. I worked chest and biceps today as usual but I added a new workout, chin-ups. I was doing some reasearch and discovered that chin-ups are great because they workout both chest and biceps and is a bodyweight exercise. I tested the waters with how many chin-ups I could do for my workout, right now I can only manage 3 sets of 6. My goal is to try to double the reps, I will start low and work my way up with more practice.

Sit ups

Day 19

Thursday, April 01, 2021
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Today I worked on my legs and shoulders, I did the usual squats, leg press, leg extensions, and shoulder press. While working out I also did the workouts that I do every time I go to the gym which is barbell curls and sit-ups. I increased the weight for two of my sets on my barbell curls resulting in 12-40, 10-40, 8-50, 6-50. I also reduced the rest time between sets for my sit-ups from 1 minute 30 seconds to 1 minute.

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Day 3

Friday, February 05, 2021
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Today I worked on my back and my triceps. I made some adjustments to my workout schedule, changing my back and triceps to Friday and my legs and shoulders to Wednesday. I also added a new workout for backs, bent over rows with barbells, 4 sets, 12 reps at 40lb, 10 reps at 50lb, 8 reps at 50lb, 6 reps at 60lb.

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Day 2

Thursday, February 04, 2021
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Today was an optional day for me to go to the gym but my friend suggested that I went with him during advisory. I found that going with people allows me to push myself to my limits because my safety is ensured as well as their presence pushes me because I am competitive. Nonetheless, I followed my friend's lead with whatever he wanted to do. We decided to do chest and biceps doing some bench press, pectoral flys, bicep curls, and barbell curls.

Workout Vid 6.mp4
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Day 1!

Thursday, January 28, 2021
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THE OFFICIAL START TO THE JOURNEY. Today is my first day working out with my schedule. I will be able to keep track of my workouts as well as the weights I am working out with. It's Monday today so according to the schedule, it was chest and biceps so I worked out accordingly. I followed the workout plan continuously keeping at it trying to reach new heights every time.

Workout Vid 5.mp4

Workout Schedule

Tuesday, January 26, 2021
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I finally created my workout schedule and will finally begin working out consistently making sure to follow the schedule as I do. I will consistently update this schedule as I find more workouts as well as update the weights of the workouts I am doing. This schedule is going to help me keep track of my progress and will help me notice my improvements.

Gym Schedule
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Day 0.6

Saturday, January 23, 2021
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Today I went to the gym and worked on my legs and shoulders. I did some leg presses, some leg extensions, some leg curls, and shoulder presses. While I was at the gym I added some workouts to my schedule. I am almost finished with the schedule and will most likely have it done by next week.

Workout Vid 4.mp4
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Day 0.5

Wednesday, January 20, 2021
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As usual, I have been going to the gym regularly, 4-5 times a week consistently working on different parts of my body. Today I was working out my back as well as my triceps. I did some pulldowns, rows, triceps extensions as well as tricep press. I have begun to slowly create my schedule writing exercises I have been doing as well as researching more that I could incorporate into my workouts. I'm excited for when I will have a schedule that I could follow throughout the week.

Workout Vid 3.mp4
Measuring tape

Beginning Measurments

Sunday, January 10, 2021
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I finally took beginning measurements for my body, I measured my stomach, chest, arms, as well as legs. My stomach measured 27.5 inches, my chest was 31 inches, my arms were 11.5 inches, my calves were 13 inches, my right thigh 17.5 inches, and my left thigh was 16 inches.

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Day 0.4

Friday, January 08, 2021
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It's the day after New Years' and I wanted to start the year on the right foot. I went to the gym today and I worked on my legs. I did some squats as well as some leg presses. As of now, I can only squat 115 for 3 reps.

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Day 0.3

Friday, January 01, 2021
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I went to the gym alone today so I didn't have anyone to help me take a video or picture. Nonetheless, I worked on abs and a bit of arm today. I did some sit-ups along with some ab machines as well as some barbell curls. Still no official schedule but I'm hoping to work on one very soon.

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Day 0.2

Friday, January 01, 2021
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I went to the gym today with my friend Andrew. We worked on our legs today. We did some squats, leg presses, and other leg machines. I don't have an official schedule yet but I'm still trying to go to the gym consistantly.

Workout Vid 2.mp4
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Day 0.1

Wednesday, December 23, 2020
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Today I went to the gym with my friend. We worked on our chest, back, and triceps. There was no official routine we followed, we just went around and did whatever workouts that we could find. I am learning the workouts as well as the proper technique.

Workout Vid 1.mp4
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Day 0

Friday, December 18, 2020
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Recently I have been going to the gym but not consistently nor on a schedule. Right now I weigh 133 pounds, I am hoping to gain more muscle mass. This is the start of my journey.