03-16-2024, 06:27 PM
#2251
Registered User
Sat Mar 16th PM
BB Curls: 75x3x12
OH Tri Ext: 40x12, 45x12, 50x12
Lateral Raises: 15x10, 20x10, 22x10
03-17-2024, 09:26 PM
#2252
Registered User
Sun Mar 17th PM
Hammer Curl: 25x10, 30x10, 35x10, 40x7
BW Calf Raises: BWx4x20
03-18-2024, 03:56 PM
#2253
Registered User
Mon Mar 18th
Incl DB Bench: 50/60/70x10, 75x7
Dips: BWx15, BWx2x10
OH Tri Cable Ext: 42x2x10, 42x12
Lateral Raises: 15x15, 15x10
03-20-2024, 07:32 PM
#2254
Registered User
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
03-22-2024, 05:51 PM
#2255
Registered User
Fri Mar 22nd Afternoon
Box Squat: 135/160/185x10, 210x8
Drop Set: 135x12
Leg Curls: 150x5x15
Smith Calf Raise: 145x20, 145x2x18
Last edited by pobrien2; 03-23-2024 at 11:16 AM .
03-23-2024, 10:27 PM
#2256
Registered User
Sat Mar 23rd PM
Barbell Curls: 80x2x12, 80x1x9
OH Tri Ext: 40x12, 45x12, 50x12, 55x10
Lateral Raise: 17x12, 20x12, 22x10
03-25-2024, 04:16 PM
#2257
Registered User
Mon 25th PM
Incl DB Bench: 50/60/70x10, 75x7 (barely)
OH Tri Cable Ext: 42x15, 47x2x15
High Cable Flyes: 17/22/27x10
03-27-2024, 10:02 AM
#2258
Registered User
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
Last edited by pobrien2; 03-29-2024 at 01:16 PM .
03-29-2024, 01:16 PM
#2259
Registered User
Fri Mar 29th Afternoon
Box Squat: 135/160/185x10, 205x9
Drop Sets: 185x3, 135x12
04-21-2024, 02:02 PM
#2260
Registered User
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
04-22-2024, 08:37 PM
#2261
Registered User
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
04-24-2024, 03:44 PM
#2262
Registered User
Wed Apr 25th PM
BB Rows: 135x4x10, 135x1x9
BB Curls: 45/55/65/75x10, 85x11
04-27-2024, 04:21 PM
#2263
Registered User
Sat Apr 28th PM
Smith Squat: 135/155/175x10, 205x9, 135x14
Leg Curl: 100/110/120/130/140/150x10
Horizontal Single Leg Press: 45x1x10
04-28-2024, 05:49 PM
#2264
Registered User
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
04-30-2024, 07:28 PM
#2265
Registered User
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
05-02-2024, 07:55 PM
#2266
Registered User
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
05-04-2024, 04:20 PM
#2267
Registered User
Sat May 4th PM
Smith Squat: 135/155/175/205x10
Drop Set: 135x14
Leg Curl: 100/120/140/160x10
05-06-2024, 08:48 AM
#2268
Registered User
Mon May 6th AM
Incl DB Bench: 50/55/60x10, 65x12
Lat Tri Pushdown: 40x15, 55x12, 55x2x10
Lateral Raise: 15x10, 15x12
DB Curl: 25x10
05-09-2024, 06:15 PM
#2269
Registered User
Wed May 8th Afternoon
NG Chins: BWx13, 50 reps total
Tri Pushdowns: 30x5x10
05-09-2024, 06:17 PM
#2270
Registered User
Thu May 9th PM
Lat Prayers: 40x3x10
Incl DB Curl: 20x10, 30x15, 35x10, 40x5
DB Row: 65x10, 65x8
Deficit Smith Mach Row: 115x10, 95x10
Last edited by pobrien2; 05-09-2024 at 06:58 PM .
05-11-2024, 03:50 PM
#2271
Registered User
Sat May 11th PM
Smith Squat: 135/165/185x10, 215x8 (barely), 135x13
Leg Curl: 100/120/140x10, 160x12
Leg Ext: 100x2x10
05-12-2024, 06:23 PM
#2272
Registered User
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
05-14-2024, 07:59 PM
#2273
Registered User
Tue May 14th PM
Incl DB Bench: 50x10, 55x10, 60x10, 65x12
DB Floor Press: 65x5
Lat Tri Pushdown: 40x10, 50x3x10
Lateral Raise: 15x3x10
05-16-2024, 08:30 PM
#2274
Registered User
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
05-18-2024, 11:06 AM
#2275
Registered User
Sat May 18th Afternoon
Smith Squat: 155/175/205x5
BBB: 145x5x10
Incl DB Curl: 30x5x10
Rolling LTE: 22x2x15, 22x16
Leg Ext: 100x1x25
05-20-2024, 12:04 PM
#2276
Registered User
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
05-22-2024, 07:21 PM
#2277
Registered User
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.
05-25-2024, 10:43 AM
#2278
Registered User
May 25th Afternoon
DB Jumps: 10sx4x6
Smith Squat: 185x8, 205x6, 215x9* (~5 breaths b/t reps 8 & 9)
Leg Curl (subbed for Back Raise): 120x3x15
Med Ball Twist: 12x3x20 ea side
05-26-2024, 05:02 PM
#2279
Registered User
May 26th PM
Rolling LTE: 20x15, 25x15, 30x12
Step Calf Raise: BW+25x3x10
Incl DB Curl: 20x10, 30x10, 40x7
05-29-2024, 07:05 PM
#2280
Registered User
May 28th PM
Built to Last Week #1, Workout #1
Smith Bench: 155x3x4, 155x15
Y-T-W Holds: BWx4x10sec
3 Rounds:
Med Ball Pushup w/Shoulder Touch: BWx7 or 8
Cable Row: 115x15
L-Lateral Raise w/Long Lever Eccentric: 10x10
McGill Situps: x10
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