Wednesday, April 1, 2026
Full Body
First Session — Intro to Equipment
60 min
Front
Delts
Delts
Chest
Chest
Abs
Quads
Quads
Back
Traps
Upper Back
Upper Back
Lats
Lats
Glutes
Glutes
Hams
Hams
Calves
Calves
None Light Moderate Heavy
Exercises
Assisted Pull-Ups New
120lb assist × 10 120lb assist × 10 120lb assist × 10
120 lbs assist · 120 lbs assist · 120 lbs assist
Assisted Dips New
120lb assist × 10 120lb assist × 10 120lb assist × 10
120 lbs assist · 120 lbs assist · 120 lbs assist
Leg Press New
90lb × 10 90lb × 10 90lb × 10
Machine Chest Press New
25lb × 10 25lb × 10
per arm · per arm
Lat Pulldowns New
? × 10 ? × 10
weight not recorded · weight not recorded
Tricep Rope Pushdowns New
35lb × 10 35lb × 10 35lb × 10
17.5 lbs per side · 17.5 lbs per side · 17.5 lbs per side
Hanging Knee Raises New
BW × 10 BW × 8 BW × 5
fatigued
Cardio
Treadmill Walk 20 min · 4.2 mph, 5% incline · morning
Walk 30 min · afternoon
Feeling: Good first session. Everything was light/introductory. Need to figure out the right weight for lat pulldowns next time.
Shoulder: No issues — didn't push hard on anything overhead
Notes: First day at the gym. Tried out a variety of machines and movements to get a baseline. Starting the Mon-Fri split next week.