The greatest feeling you can get in the gym is the pump…. Another month, another daily challenge for me. I stayed on the fitness trend for this month, attempting to lift weights every day during the month of September. Don’t go thinking that I was spending hours in the gym every day, because I wasn’t. In fact, most of my workouts lasted between 10 and 20 minutes in length. Quick workouts, typically light weights, but lifting weights daily resulted in some great benefits for me. The key to working out in any form is writing it down and tracking your workouts. Hold yourself accountable and see your growth day by day and week by week. And if you came for the before and after pictures, I’m keeping those locked away… Now let’s check out my workouts:
Date
Exercise: Sets x Reps x Weight
September 1
Bench: 3x10x135
Tricep Extension: 3x12x35
September 2
Pull-ups: 3x8
Barbell Curls: 3x10x65
September 3
Lateral Raises: 3x10x10
Side Raises: 3x10x10
Rear Raises: 3x10x10
Kettlebell Upright Row: 3x10x40
September 4
Kettlebell Goblet Squat: 3x10x40
Lunges: 3x10x10
Calf Raises: 3x10x40
September 5
Lateral Raises: 3x10x10
Front Raises: 3x10x10
Rear Raises: 3x10x10
September 6
Dumbell Bicep Curl: 3x10x20
Tricep Curl: 3x20x20
September 7
4x10x40
Kettlebell Swing
Kettlebell Goblet Squat
Kettlebell Around the World
Kettlebell Row
Kettlebell Upright Row
2x10x40
Kettlebell Swing Overhead
Kettlebell Lunges
Kettlebell Russian Twists
Kettlebell Deadlift
Kettlebell Tricep Extension
September 8
Scooby Chest Superset -
Dumbbell Press: 3x10x30
Flys: 3x10x30
Pushups: 3x10
Tricep Superset -
Tricep Extensions: 3x10x40
Tricep Kickbacks: 3x10x10
September 9
Back Superset -
Pull-ups: 3x10
One Arm Row: 3x10x52.5
Bicep Superset -
Preacher Curls: 3x10x60
Negative Chin-ups: 3x10
September 10
Squats: 3x10x135
Deadlift: 3x10x125
September 11
Front Raises: 3x10x10
Lateral Raises: 3x10x10
Rear Raises: 3x10x10
Upright Row: 3x12x40
September 12
Deadlift: 3x10x 125, 140, 150
Dips: 3x10
Bicep Curl: 3x10x20
Shrugs: 3x10x 125, 140, 150
September 13
Shoulder Press: 3x10x95
Barbell Row: 3x10x95
Lunges: 3x10x35
September 14
Kettlebell Swing: 3x10x40
Around The World: 3x10x40
Kettlebell Snatch: 3x10x40
Goblet Squat: 3x10x40
September 15
Bench: 1x10x135 1x10x165 1x8x185 1x3x205 1x0x225 1x0x215
Dips: 3x12
Bicep Curl: 3x10x35
September 16
Pull-ups: 3x8
Deadlift: 3x10x95
Skull Crushers: 3x10x45
September 17
Side Raise: 3x12x10
Front Raise: 3x12x10
Rear Raise: 3x12x10
Upright Row: 3x12x42
September 18
Squats: 3x10x30
Dumbbell Bicep Curl: 3x10x30
Calf Raises: 3x20x30
Dumbbell Shrugs: 3x15x30
September 19
Shoulder Press: 3x10x30
Tricep Extension: 3x10x42
Front Squat: 3x10x30
September 20
Kettlebell Stiff Legged Deadlift: 3x10x40
Kettlebell Swing: 3x10x40
Kettlebell One Arm row: 3x10x40
September 21
Incline Bench: 1x10x95, 115, 135
Preacher Curls: 3x10x60
Dips: 3x12
September 22
Lat Pull Down: 3x10x80
Squats: 3x10x135
September 23
Deadlift: 3x10x 135, 185, 205
Shrug: 3x10x 135, 185, 205
Bicep Curl: 3x10x65
Wrist Curl: 3x10x65
September 24
Dumbbell Fly: 3x10x40
Tricep Kickback: 3x10x20
Dumbbell Calf Raises:3x20x40
September 25
Kettlebell Swings 3x15x42
Lateral Raises: 3x10x10
Front Raises: 3x10x10
Rear Raises: 3x10x10
Single Leg Deadlift: 3x10x40
September 26
Tricep Extension: 3x10x40
One Arm Row: 3x10x40
Tricep Kickbacks: 3x10x10
Reverse Back Fly: 3x10x10
September 27
Bicep Curl: 3x10x30
Upright Row: 3x10x42
September 28
Goblet Squat: 4x10x42
Kettlebell Shoulder Press: 4x10x20
September 29
Single Arm Kettle Bell Swings: 3x10x18
Around The World: 3x10x20
Kettlebell Upright Row: 3x10x40
Pistol Squats: 3x5x20
September 30
Bench: 1x10x135 1x8x185 1x0x225 1x10x135
Bicep Curl: 3x8x40
Additional Reps
Not included in any of these workouts were my pushups (besides superset), crunches and squats. I am attempting to do 20k of each of these in 2020. In fact, in September, I ended up doing over 2000 of each of these exercises.
Location: Workouts all took place at home. Most in the basement, a few kettlebell workouts outside. I tried to do most workouts right after work, but had to sneak a few of these workouts in last minute late at night. Brought me back to summer late night workouts with John. No Gym Membership required, although I do have a decent at home setup.
Equipment: Most workouts involved dumbbells or kettlebells, but some with barbells at Jcubed’s Jym. Take a peek below then get a tour of the gym with the video. I mostly used the squat rack for squatting, benching and pullups. A preacher curl setup at the end of that bench for the biceps. Lat pulldown setup on the other side for the lats along with some dip bars. I do have a webpage dedicated to workouts as well
Benefits from lifting weights every day
Building muscles and working ones you normally wouldn’t
Feeling stronger (and looking it), not only muscles, but bones too
It hurts to be sore, but in a good way. Empowerment!
Burning fat quickly, increasing flexibility and being healthier overall
Daily tasks become simpler because you are stronger
Struggles with lifting weights every day
Muscles get tired and need rest
Hard to motivate yourself to do it
Need to have a plan going in, or you do a lot of random exercises
It takes time to gain muscle and see improvements
If you don’t have a lot of equipment, it can seem impossible, but there are many exercises with no equipment needed! Just ask me if you need some.
And that sums up my month of daily lifting. Take a look at some of the wall decor in my at home gym.
I am going to switch gears a little bit, moving away from exercising, and take a photo every day in October. See ya then.
Josh