Wednesday January 13, 2021 - Chest, Triceps & Delts
Slept 7 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
19,18,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,15 x 25
SHOULDERS
Wide Upright Row on Smith
10,9,7 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—
|
-
01-13-2021, 07:01 AM #6181--------------------------------------------------------------
Available as a rep
-
01-26-2021, 07:31 AM #6182
Tuesday January 26, 2021 - Legs
Sleep 3.5+4.5=8 hours.
Off from a 2 week hiatus. Family issue. Did not charge routines. Calf better and more range of movement but not all the way to normal.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
11,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,15,15 x 230 -
Nautilus Leg Extension
13,13,12,10 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - Started back
12 x 20 -
Seated Calf -
10 x 35
FULL RANGE
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—
Not bad after 2 weeks.
Not everyone responds to BCAAS, but I do. To each their own. I doubled my dosage for being off so long. We will see how well it helps.--------------------------------------------------------------
Available as a rep
-
01-27-2021, 07:56 AM #6183
Wednesday January 27, 2021 - Back and Biceps
2.5+2=4.5 hours sleep. 3.5 hours between. Ug
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
10.10,10 x 135 -
Bent-over DB Row
15,13 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
14 14,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
12,11,11,11 x 50
Zottman Curls
11,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
01-29-2021, 07:03 AM #6184
Friday January 29, 2021 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
17,17,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,15 x 25
SHOULDERS
Wide Upright Row on Smith
10,9,7 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—
With one light set of calves a few days ago I feel a little spasm that is causing a little pull on the tendon. Massage and muscle rub helps.
A lister from returning to workouts in legs. Very sore in upper lats. None in biceps.--------------------------------------------------------------
Available as a rep
-
-
01-30-2021, 08:01 AM #6185
Saturday January 30, 2021 - Legs
Sleep 6.5+1.5=8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
12,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,15,15,15 x 230 -
Nautilus Leg Extension
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—
CALF better. I’m glad the 2 weeks off allowed more flexibility (range of motion ) before the first workout back with one extremely lightweight set caused the lateral soleus to tense/spasm continuously.--------------------------------------------------------------
Available as a rep
-
02-01-2021, 06:46 AM #6186
Monday February 1, 2021 - Back and Biceps
7.5 hours
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
11,10,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
14 14,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
12,12,11,11 x 50
Zottman Curls
12,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
02-02-2021, 06:04 AM #6187
Tuesday February 2, 2021 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
17,17,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,16 x 25
SHOULDERS
Wide Upright Row on Smith
11,9,8 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—
More range of motion with the calf. I’ll avoid direct work on leg day.--------------------------------------------------------------
Available as a rep
-
02-03-2021, 08:59 AM #6188
Wednesday February 3, 2021 - Legs
Sleep 5.5+2.5=8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
12,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,17,15,15 x 230 -
Nautilus Leg Extension
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch 2x 20 seconds each
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
-
02-04-2021, 06:33 AM #6189
Thursday February 4, 2021 - Back and Biceps
6 hours
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
12,10,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
14 14,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
13,12,11,11 x 50
Zottman Curls
12,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
02-05-2021, 06:51 AM #6190
Friday February 5, 2021 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
18,17,16 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,17,16 x 25
SHOULDERS
Wide Upright Row on Smith
11,10,8 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
14,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
02-07-2021, 05:09 AM #6191
Sunday February 7, 2021 - Legs
Sleep 5.5+1=6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
12,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,17,16,16 x 230 -
Nautilus Leg Extension
14,13,12,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch 2x 20 seconds each
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
02-08-2021, 06:41 AM #6192
Monday February 8, 2021 - Back and Biceps
6 hours
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
12,10,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
15,14,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
13,12,12,11 x 50
Zottman Curls
12,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
-
02-10-2021, 04:53 AM #6193
Wednesday February 10, 2021 - Chest, Triceps & Delts
Slept 7 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
19,17,16 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,17,16 x 25
SHOULDERS
Wide Upright Row on Smith
11,10,8 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
02-11-2021, 06:04 AM #6194
Thursday February 11, 2021 - Legs
Sleep 6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
12,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,19,17,17 x 230 -
Nautilus Leg Extension
14,13,13,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch 2x 20 seconds each
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
02-12-2021, 06:44 AM #6195
Friday February 12, 2021 - Back and Biceps
6+2=8 hours
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
12,12,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
15,14,14 x 35
E-Z Curl with Blaster
11,10 x 70 -
E-Z Reverse Curl
13,13,12,11 x 50
Zottman Curls
12,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—Last edited by kconnell; 02-13-2021 at 06:49 AM.
--------------------------------------------------------------
Available as a rep
-
02-13-2021, 06:50 AM #6196
Saturday February 13, 2021 - Chest, Triceps & Delts
Slept 7 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
19,18,16 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,18,16 x 25
SHOULDERS
Wide Upright Row on Smith
11,10,9 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
02-14-2021, 06:26 AM #6197
Sunday February 14, 2021 - Legs
Sleep 5.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,19,18,17 x 230 -
Nautilus Leg Extension
14,13,13,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch 2x 20 seconds each
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
02-15-2021, 06:03 AM #6198
Monday February 15, 2021 - Back and Biceps
5 hours
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
12,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16,15,14 x 35
E-Z Curl with Blaster
11,10 x 70 -
E-Z Reverse Curl
13,13,12,11 x 50
Zottman Curls
12,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
02-16-2021, 06:58 AM #6199
Tuesday February 16, 2021 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
19,18,17 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,18,17 x 25
SHOULDERS
Wide Upright Row on Smith
11,10,9 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
02-17-2021, 06:32 AM #6200
Wednesday February 17, 2021 - Legs
Sleep 4.5+1= 5.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,19,19,18 x 230 -
Nautilus Leg Extension
14,14,13,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch 2x 20 seconds each
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
-
02-18-2021, 06:55 AM #6201
Thursday February 18, 2021 - Back and Biceps
6.5 hours
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
12,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16,15,15 x 35
E-Z Curl with Blaster
11,11 x 70 -
E-Z Reverse Curl
13,13,13,11 x 50
Zottman Curls
12,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
02-19-2021, 06:49 AM #6202
Friday February 19, 2021 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
19,19,17 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,17 x 25
SHOULDERS
Wide Upright Row on Smith
11,10,9 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
02-20-2021, 08:13 AM #6203
Saturday February 20, 2021 - Legs
Sleep 6+2=8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
21,20,20,19 x 230 - UP NEXT TIME
Nautilus Leg Extension
14,14,13,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 -
Seated Calf - SKIPPED
10 x 35
FULL RANGE
— seated calf stretch 2x 20 seconds each
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
02-22-2021, 06:14 AM #6204
Monday February 22, 2021 - Back and Biceps
7.5 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
13,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
17,15,15 x 35
E-Z Curl with Blaster
11,11 x 70 -
E-Z Reverse Curl
14,13,13,12 x 50
Zottman Curls
12,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
-
02-23-2021, 06:24 AM #6205
Tuesday February 23, 2021 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
19,19,18 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,17 x 25
SHOULDERS
Wide Upright Row on Smith
12,10,9 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
02-24-2021, 06:39 AM #6206
Wednesday February 24, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
11,11,11,10 x 250 - UP 20
Nautilus Leg Extension
14,14,13,12 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
02-25-2021, 07:33 AM #6207
Thursday February 25, 2021 - Back and Biceps
6+1=7 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
13,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
17,15,15 x 35
E-Z Curl with Blaster
11,11 x 70 -
E-Z Reverse Curl
14,14,13,12 x 50
Zottman Curls
12,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
02-27-2021, 06:07 AM #6208
Saturday February 27 2021 - Chest, Triceps & Delts
Slept 4 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
19,19,18 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,10,9 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
02-28-2021, 06:42 AM #6209
Sunday February 28, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,12 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,12,12,12 x 250
Nautilus Leg Extension
14,14,13,13 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
03-01-2021, 08:17 AM #6210
Monday March 1, 2021 - Back and Biceps
7 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
11,11 x 70 -
E-Z Reverse Curl
14,14,13,12 x 50
Zottman Curls
12,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
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