Sat Mar 16th PM
BB Curls: 75x3x12
OH Tri Ext: 40x12, 45x12, 50x12
Lateral Raises: 15x10, 20x10, 22x10
Printable View
Sat Mar 16th PM
BB Curls: 75x3x12
OH Tri Ext: 40x12, 45x12, 50x12
Lateral Raises: 15x10, 20x10, 22x10
Sun Mar 17th PM
Hammer Curl: 25x10, 30x10, 35x10, 40x7
BW Calf Raises: BWx4x20
Mon Mar 18th
Incl DB Bench: 50/60/70x10, 75x7
Dips: BWx15, BWx2x10
OH Tri Cable Ext: 42x2x10, 42x12
Lateral Raises: 15x15, 15x10
Wed Mar 20th PM
Chins: BWx11, BWx4x5
Later in evening
DB Incl Row: 40x10, 45x10, 50x3x10
Hammer Curls: 25x10, 30x10, 35x10, 40x8
Step Calf Raises: BWx3x20
Fri Mar 22nd Afternoon
Box Squat: 135/160/185x10, 210x8
Drop Set: 135x12
Leg Curls: 150x5x15
Smith Calf Raise: 145x20, 145x2x18
Sat Mar 23rd PM
Barbell Curls: 80x2x12, 80x1x9
OH Tri Ext: 40x12, 45x12, 50x12, 55x10
Lateral Raise: 17x12, 20x12, 22x10
Mon 25th PM
Incl DB Bench: 50/60/70x10, 75x7 (barely)
OH Tri Cable Ext: 42x15, 47x2x15
High Cable Flyes: 17/22/27x10
Wed Mar 27th PM
NG Chins: BWx12, BWx6, BWx3x5
Later in day:
Incl DB Row: 40x10, 45x10, 50x10, 55x2x10
Hammer Curl: 25/30/35x10, 40x9 + drop sets
Fri Mar 29th Afternoon
Box Squat: 135/160/185x10, 205x9
Drop Sets: 185x3, 135x12
Site wouldn't load for me for the past few weeks.
Sat Apr 21st PM
Smith Squat: 125/155/175/195x10 + drop set 125x12
Leg Curl: 100/120/140x15, 160x10
Sun Apr 22nd PM
BB Curl: 45x10, 55x10, 65x10, 75x10, 85x10
Mon Apr 23rd PM
Seated DB Press: 40/50/55x0, 60x7
Smith Incl Bench: 135x5 :(
Tri Kickbacks: 20x2x20, 20x15
Lat Tri Pushdown: 40x2x10, 40x15
Lateral Raise: 15x3x10
Wed Apr 25th PM
BB Rows: 135x4x10, 135x1x9
BB Curls: 45/55/65/75x10, 85x11
Sat Apr 28th PM
Smith Squat: 135/155/175x10, 205x9, 135x14
Leg Curl: 100/110/120/130/140/150x10
Horizontal Single Leg Press: 45x1x10
Sun Apr 28th PM
Step Calf Raise: BWx3x25
Lateral Raise: 10x4x10
Trap-3 Raise: 10x3x10
Incl Seated DB Curl: 25x2x15, 25x10
Tri Lat Pulldowns: 40x3x20
Tue Apr 30th PM
Incl Smith Bench: 125x10, 135x8
Incl DB Bench: 50/55/60/65x10
Lat Tri Pushdown: 55x3x12, 55x10
Ext Rotations: 10x4x10
Lateral Raise: 15x10, 15x12, 15x10
Thu May 2nd PM
@ Work:
NG Chins: BW+10x11, BW+10x5
@ Apt Gym:
Lat Pulldowns: 100x3x10, 100x15
Cable Row: 115x3x10, 115x15
Seated Incl DB Curl: 20x10, 25x10, 30x10, 35x5
Sat May 4th PM
Smith Squat: 135/155/175/205x10
Drop Set: 135x14
Leg Curl: 100/120/140/160x10
Mon May 6th AM
Incl DB Bench: 50/55/60x10, 65x12
Lat Tri Pushdown: 40x15, 55x12, 55x2x10
Lateral Raise: 15x10, 15x12
DB Curl: 25x10
Wed May 8th Afternoon
NG Chins: BWx13, 50 reps total
Tri Pushdowns: 30x5x10
Thu May 9th PM
Lat Prayers: 40x3x10
Incl DB Curl: 20x10, 30x15, 35x10, 40x5
DB Row: 65x10, 65x8
Deficit Smith Mach Row: 115x10, 95x10
Sat May 11th PM
Smith Squat: 135/165/185x10, 215x8 (barely), 135x13
Leg Curl: 100/120/140x10, 160x12
Leg Ext: 100x2x10
Sun May 12th PM
Incl DB Curl: 20/25/30/35x10, 40x8
Lat Tri Pushdown: 40x15, 55x15, 55x10
Lat Prayers: 40x10, 55x5 + 40x5
DB Rear Raise: 15x15, 20x10
Tue May 14th PM
Incl DB Bench: 50x10, 55x10, 60x10, 65x12
DB Floor Press: 65x5
Lat Tri Pushdown: 40x10, 50x3x10
Lateral Raise: 15x3x10
Thu May 16th PM
Lat Pulldown: 100x10, 115x10, 130x9
Lat Prayers: 40x3x10
Smith Mach Feet Elev Row: 95/105/115x10
DB Incl Row: 60x2x10
DB Incl Curls: 20/25/30x10, 35x5
Sat May 18th Afternoon
Smith Squat: 155/175/205x5
BBB: 145x5x10
Incl DB Curl: 30x5x10
Rolling LTE: 22x2x15, 22x16
Leg Ext: 100x1x25
May 20th Afternoon
Block Pull: 155/175/195x5
BBB: 140x5x10 (EoM)
BB Rows: 1403x10, 140x8, 140x2x6 (E3M)
NG Incl Bench: 50x15, 50x3x10
Leg Ext: 110x15, 110x10
May 22nd PM
DB Floor Press: 50x10, 65x10, 75x10, 85x9
Tri Kickbacks: 20x25, 25x2x10
Step Calf Raises: 17x3x10
50 pullups @ work gym earlier in the day. Top set 7.