GYM ROUTINE

Week Starting 10/11/2010 Week starting 10/18/2010

Wednesday Saturday Monday
Exercise Deadlifts Squats Deadlifts Exercise Deadlifts
Kilograms 40 40 40 Kilograms 40
Repetitions Repetitions

Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench
Kilograms 40 40 40 Kilograms 40
Repetitions Repetitions

Exercise Row Row Row Exercise Row

Kilograms 50 50 50 Kilograms 50
Repetitions Repetitions

Exercise Dips Dips Dips Exercise Dips

Kilograms Kilograms
Repetitions 10 10 10 Repetitions 10

Exercise Chin ups Chin ups Chin ups Exercise Chin ups
Kilograms Kilograms
Repetitions 10 10 10 Repetitions 10

Body Weight Body Weight

Body Pictures Body Pictures

 Week Starting 10/25/2010 Week Starting
Wednesday Saturday Monday Wednesday Saturday
Squats Deadlifts Exercise Deadlifts Squats Deadlifts Exercise
40 40 Kilograms 50 60 60 Kilograms
Repetitions Repetitions

Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench Exercise
40 40 Kilograms 50 55 55 Kilograms
Repetitions Repetitions

Row Row Exercise Row Row Row Exercise

50 50 Kilograms 50 55 55 Kilograms
Repetitions Repetitions

Dips Dips Exercise Dips Dips Dips Exercise

Kilograms Kilograms
10 10 Repetitions 10 10 10 Repetitions

Chin ups Chin ups Exercise Chin ups Chin ups Chin ups Exercise
Kilograms Kilograms
10 10 Repetitions 10 10 10 Repetitions

Body Weight Body Weight

Body Pictures Body Pictures

 11/1/2010 Week Starting 11/8/2010
Monday Wednesday Saturday Wednesday Saturday
Deadlifts Squats Deadlifts Exercise Deadlifts Squats Deadlifts
60 60 Kilograms
Repetitions

Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench
55 55 Kilograms
Repetitions

Row Row Row Exercise Row Row Row

55 55 Kilograms
Repetitions

Dips Dips Dips Exercise Dips Dips Dips

Kilograms
10 10 Repetitions

Chin ups Chin ups Chin ups Exercise Chin ups Chin ups Chin ups
Kilograms
10 10 Repetitions

Body Weight

Body Pictures
Week Starting 11/15/2010 Week starting 11/22/2010
Wednesday Saturday Monday
Exercise Deadlifts Squats Deadlifts Exercise Deadlifts
Kilograms 80 60 Kilograms 60
Repetitions Repetitions

Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench
Kilograms 55 60 Kilograms 60
Repetitions Repetitions

Exercise Row Row Row Exercise Row

Kilograms 55 55 Kilograms 60
Repetitions Repetitions

Exercise Dips Dips Dips Exercise Dips

Kilograms Kilograms
Repetitions 10 10 Repetitions
10
Exercise Chin ups Chin ups Chin ups Exercise Chin ups
Kilograms Kilograms
Repetitions 10 10 Repetitions 10

Body Weight Body Weight

Body Pictures Body Pictures

 Week starting 11/29/2010 Week starting
Wednesday Saturday Monday Wednesday Saturday
Squats Squats Exercise Squats Squats Squats Exercise
80 80 Kilograms 80 80 80 Kilograms
Repetitions Repetitions

Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench Exercise
60 60 Kilograms 60 60 60 Kilograms
Repetitions Repetitions

Row Row Exercise Row Row Row Exercise

60 60 Kilograms 60 60 65 Kilograms
Repetitions Repetitions

Dips Dips Exercise Dips Dips Dips Exercise

Kilograms 10 10 10 Kilograms
Repetitions 10 10 10 Repetitions
10 10
Chin ups Chin ups Exercise Chin ups Chin ups Chin ups Exercise
Kilograms Kilograms
10 10 Repetitions 10 10 10 Repetitions

Body Weight Body Weight

Body Pictures Body Pictures

 12/6/2010 Week starting 12/13/2010
Monday Wednesday Saturday Monday Wednesday Saturday
Squats Deadlifts Squats Exercise Deadlifts Deadlifts Squats
80 75 80 Kilograms 80 80 85
10 10 10 Repetitions 10 10 10

Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench
60 60 60 Kilograms 60 60 60
8 8 8 Repetitions 8 8 8

Row Row Row Exercise Row Row Row

65 70 70 Kilograms 70 60 50
8 8 8 Repetitions 8 8 8

Dips Dips Dips Exercise Dips Dips Dips

10 10 10 Kilograms 12.5 12.5 12.5
8 8 8 Repetitions 8 8 8

Chin ups Chin ups Chin ups Exercise Chin ups Chin ups Chin ups
Kilograms
Repetitions 10 10 10

87.1 Body Weight 89.7

Front Body Pictures Front

Back Back
Left Side Left Side
Right Side Right Side
Week Starting 12/20/2010 Week Starting 12/27/2010
Monday Wednesday Saturday Monday Wednesday
Exercise Deadlifts Squats Deadlifts Exercise Deadlifts Squats
Kilograms 85 85 Kilograms 85
Repetitions 8 8 Repetitions 8

Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench
Kilograms 60 60 Kilograms 60
Repetitions 8 8 Repetitions 8

Exercise Row Row Row Exercise Row Row

Kilograms 50 50 Kilograms 50
Repetitions 8 8 Repetitions 8

Exercise Dips Dips Dips Exercise Dips Dips

Kilograms 12.5 12.5 Kilograms 12.5
Repetitions 8 8 Repetitions 8

Exercise Chin ups Chin ups Chin ups Exercise Chin ups Chin ups
Kilograms Kilograms
Repetitions 10 10 Repetitions 10

Body Weight 90.4 Body Weight 91.2

Body Pictures Front Body Pictures

Back
Left Side
Right Side
 Week Starting 1/3/2011 Week Starting
Saturday Monday Wednesday Saturday
Deadlifts Exercise Squats Deadlifts Squats Exercise
Kilograms 90 80 95 Kilograms
Repetitions 8 8 8 Repetitions

Incline Bench Exercise Incline Bench Incline Bench Incline Bench Exercise
Kilograms 60 60 60 Kilograms
Repetitions 8 8 8 Repetitions

Row Exercise Row Row Row Exercise

Kilograms 50 60 60 Kilograms
Repetitions 8 8 8 Repetitions

Dips Exercise Dips Dips Dips Exercise

Kilograms 12.5 12.5 12.5 Kilograms
Repetitions 8 8 8 Repetitions

Chin ups Exercise Chin ups Chin ups Chin ups Exercise
Kilograms Kilograms
Repetitions 10 10 10 Repetitions

Body Weight 91.5 Body Weight

Body Pictures Front Body Pictures

Back
Left Side
Right Side
 1/10/2011 Week starting 1/17/2011
Wednesday Saturday Monday Wednesday Saturday
Deadlifts Squats Deadlifts Exercise Squats Squats Deadlifts
90 95 90 Kilograms 95
Repetitions

Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench
62.5 62.5 62.5 Kilograms 62.5
Repetitions

Row Row Row Exercise Row Row Row

60 60 60 Kilograms 60
Repetitions

Dips Dips Dips Exercise Dips Dips Dips

12.5 12.5 12.5 Kilograms 12.5
Repetitions

Chin ups Chin ups Chin ups Exercise Chin ups Chin ups Chin ups
10 10 10 Kilograms 10
Repetitions

90.4 Body Weight 90.7

Front Body Pictures Front

Back Back
Left Side Left Side
Right Side Right Side
Week starting 1/24/2011 Week starting 1/31/2011
Monday Wednesday Saturday Monday Wednesday
Exercise Deadlifts Squats Deadlifts Exercise Deadlifts Squats
Kilograms Kilograms
Repetitions Repetitions

Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench
Kilograms Kilograms
Repetitions Repetitions

Exercise Row Row Row Exercise Row Row

Kilograms Kilograms
Repetitions Repetitions

Exercise Dips Dips Dips Exercise Dips Dips

Kilograms Kilograms
Repetitions Repetitions

Exercise Chin ups Chin ups Chin ups Exercise Chin ups Chin ups
Kilograms Kilograms
Repetitions Repetitions

Body Weight Body Weight

Body Pictures Body Pictures

Saturday
Deadlifts

Incline Bench

Row

Dips

Chin ups