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  1. #121
    Registered User j0hn117's Avatar
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    literally the worst photos in history but potato phone. Were more photos but i cbf
    It's more of a long term maintenance/cut kinda thing rather than getting shredded asap





    Yep im still a fat fuk, but bf% is prob nearing the high teens now at least. 15% in the near future hopefully
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  2. #122
    Registered User j0hn117's Avatar
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    Monday 3rd(fuk..) August
    S&C

    Hnng Cleans:
    60 x 3
    70 x 2
    82.5 x 3
    85 x 3
    85 x 3
    85 x 3

    Hang Snatch:
    30 x 2
    35 x 2
    35 x 2
    35 x 2

    Supersetted with Snatch grip shrug:
    50 x 3
    50 x 3
    50 x 3

    Squat:
    60 x 5
    80 x 5
    90 x 4
    100 x 3
    110 x 3
    Reduced depth to a little above parallel and no pain, hallelujah

    Bench:
    75 x 5
    90 x 5
    100 x 4
    102.5 x 4
    105 x 4
    105 x 4
    This was good. Few mis-grooved reps even on the 105 but still made it pretty comfortably. Bench is pretty strong rn

    RDL:
    60 x 4
    80 x 4
    80 x 4
    90 x 4

    Supersetted with 1 arm DB row:
    75 lbs x 6
    75 lbs x 6
    80 lbs x 4
    80 lbs x 4

    Split stance paloff press:
    30 lbs x 8
    30 lbs x 8
    30 lbs x 8

    Supersetted with BB rollout:
    3 x 8

    BW of 87.5 kg. (lowest so far!)
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  3. #123
    Registered User orion792's Avatar
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    mirin' chesticles
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  4. #124
    Registered User j0hn117's Avatar
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    Wednesday 5th August
    S&C

    Clean pull from low blocks:
    60 x 5
    70 x 3
    80 x 3
    90 x 3
    90 x 3

    BTN push press:
    67.5 x 3
    75 x 2
    77.5 x 1

    Front Squat:
    60 x 1
    70 x 5
    80 x 5
    90 x 4
    95 x 3
    100 x 3
    Started off a tad above parallel then moved down to test back. Was going to nearly ATG on the last set, so it's good that my full range is nearly back.

    Weighted Chins:
    BW x 5
    22 x 3
    27 x 3
    29.5 x 3
    32 x 2

    4 count NHE:
    2 x 6

    Supersetted with Side plank:
    2 x 45s

    and Adductor bridge hold:
    1 x 20 s

    Would've done 3 sets at the end but I had to go to physio.

    Originally Posted by orion792 View Post
    mirin' chesticles
    Ty, i grew them myself silicon implants bruh
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  5. #125
    Registered User j0hn117's Avatar
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    Friday 7th August
    S&C

    Long warm-up

    Hang snatch:
    30 x 2
    35 x 2
    35 x 2
    35 x 2
    Sets 2+3 were good. Improving gradually

    Supersetted with Snatch grip shrugs:
    50 x 6
    50 x 4
    50 x 3

    Single leg squats:
    3 x 6

    Supersetted with DB bench:
    60 lbs x 6
    65 lbs x 6
    70 lbs x 4
    75 lbs x 4

    Single leg RDL:
    25 lbs x 6
    25 lbs x 6
    25 lbs x 6

    Supersetted with TRX row:
    x12
    x12
    x10

    Dead bugs:
    3 x 10

    Supersetted with Prone hold w/ reverse fly:
    3 x 10

    Cycled to and from training in a bike stuck in first gear so that was fun.

    BW 87.2 kg
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  6. #126
    Registered User j0hn117's Avatar
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    Starting to get my motivation back, think I've heavy squats tomorrow so I'm peppering my angus to smash them. Who was mobility?
    das it mane
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  7. #127
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Monday 10th August
    S&C

    Hnng Cleans:
    60 x 3
    70 x 3
    85 x 3
    85 x 3
    87.5 x 2
    87.5 x 2
    90 x 1
    Changed the tech a little and the last few sets were very good.

    Hang snatch:
    30 x 2
    35 x 2
    37.5 x 2
    37.5 x 2
    Last rep was good

    Squat:
    60 x 5
    100 x 3
    110 x 5
    120 x 3
    122.5 x 3
    Went full depth today, form was a little off + im not as wide stance nor mid foot as I'd like. A little back discomfort at the very end of range but I'd say im 90% there. Should be 100% soon.

    Bench:
    70 x 5
    90 x 3
    100 x 3
    105 x 3
    107.5 x 3
    110 x 3
    Some mis-grooved reps but again pretty strong. Last rep of 110 was nice.

    RDL:
    70 x 2
    80 x 4
    90 x 4
    90 x 4
    Easy reps, better range this week + no back pain

    Supersetted with 1 arm DB row:
    75 lbs x 6
    80 lbs x 6
    80 lbs x 4
    85 lbs x 4 *PB*
    Pretty easy today so will prob get to the hundo's soon enough

    Split stance paloff press:
    30 lbs x 8
    30 lbs x 8
    40 lbs x 8

    [b]Supersetted with[/u] BB rollout:
    3 x 8

    A session more like the good ol' days, getting back on the gain train now
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  8. #128
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Wednesday 12th August
    S&C

    Clean pull from blocks:
    60 x 3, x 3
    80 x 3
    90 x 3
    100 x 2
    100 x 2
    105 x 1

    BTN push press:
    60 x 3
    70 x 3 Horrible set
    75 x 2 Better
    80 x 1 Little shaky
    Shoulders were a little iffy today

    Front Squats:
    60 x 5
    80 x 3
    90 x 5
    95 x 4
    100 x 3
    105 x 3
    Full depth today for the first time, pretty good. 95% mobility back probs. Not long before full confidence in rock bottom, but the 105 was pretty easy.

    Weighted Chins:
    BW x 5
    22 x 3
    27 x 3
    32 x 2
    37 x 2 *PB*

    4 count NHE:
    3 x 6

    Supersetted with Side plank:
    3 x 45s

    And Adductor bridge hold:
    3 x 25s

    BW 86.7KG
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  9. #129
    Registered User j0hn117's Avatar
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    Friday 14th August
    S&C


    Hang shrug-hang snatch:
    30 x 2,2
    35 x 2,2
    35 x 2,2
    35 x 2,2

    DB bench:
    65 lbs x 4
    70 lbs x 4
    75 lbs x 4
    80 lbs x 4
    Easy

    Supersetted with 1 leg squat:
    3 x 7
    like 4-5s eccentric so v hard, but improving

    1 leg RDL:
    25 lbs x 6
    25 lbs x 6
    25 lbs x 6

    Supersetted with TRX row:
    3 x 12

    Dead bugs:
    3 x 10

    Supersetted with Prone hold w/ reverse fly:
    2 x 10
    2 x 10
    2 x 10
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  10. #130
    Registered User Daniel0636's Avatar
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    Looks like a nice workout log in here and strongs lifts too, especially that bench :O Good to see some oly lifting in there! Subbed.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  11. #131
    Registered User j0hn117's Avatar
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    Originally Posted by Daniel0636 View Post
    Looks like a nice workout log in here and strongs lifts too, especially that bench :O Good to see some oly lifting in there! Subbed.
    Nearly bench what I squat, feelsbadmane. soon ill get the squat up and 120 clean before too long! Thanks bruh
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  12. #132
    Time to get huge son Dan3317's Avatar
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    Nice work on the DB bench man, 100s are the in the future once you start bulking!

    Your chest has some good size, going look even better once you cut down some more. Looks like your BF is about the same as mine right now.
    http://forum.bodybuilding.com/showthread.php?t=172590831 <<< New training log as of 10/7/16

    Working diligently for a 405 bench.
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  13. #133
    Registered User j0hn117's Avatar
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    Originally Posted by Dan3317 View Post
    Nice work on the DB bench man, 100s are the in the future once you start bulking!

    Your chest has some good size, going look even better once you cut down some more. Looks like your BF is about the same as mine right now.
    Thanks man! hopefully improving my DB will carryover to my BB and I can hit 140/300 lbs sometime within the next year and a bit
    BF % of kings I'm usually around 194 so about 9 lbs to drop and I should be fairly lean.
    When I bulk im gonna get that damn 315 FS tho
    2018 Cutting Edition : 205 -> 191

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  14. #134
    Registered User j0hn117's Avatar
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    Monday 17th July
    S&C

    Hnng Cleans:
    60 x 3
    70 x 2
    85 x 3
    85 x 3
    85 x 3

    Hang Snatch:
    30 x 2
    35 x 2
    37.5 x 2

    Squat:
    70 x 4
    90 x 3
    110 x 3
    115 x 3
    120 x 3
    125 x 3
    Ew. Haven't figured this out yet and i still cant do my old stance yet. Few weeks/months and I hopefully will be able to do it right. Some back pain, 3-4/10

    Bench:
    70 x 5
    90 x 5
    100 x 5
    100 x 5
    100 x 5
    third set was really good. Other two suckd

    BB RDL:
    70 x 3
    90 x 4
    90 x 3
    Back is meh

    Supersetted with 1 arm DB row:
    70 lbs x 6
    75 lbs x 6
    75 lbs x 6

    Split Stance paloff press:
    30 lbs x 8
    30 lbs x 8

    Then when i got home:

    Weighted chins:
    BW x 3
    20 x 3
    30 x 1
    40 x 1 *PB*
    45/100lbs x 1 *PB* idk i was bored
    so got 0.51x BW chin which im pretty happy about.
    2018 Cutting Edition : 205 -> 191

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  15. #135
    Registered User j0hn117's Avatar
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    Wednesday 19th August
    S&C

    Clean pull from blocks:
    60 x 3
    80 x 3
    90 x 3
    100 x 3 *PB*
    105 x 3 *PB*
    110 x 2 *PB*
    Went a bit more upright on the last 2 sets and it was better on my back

    BTN push press:
    60 x 3
    65 x 1
    70 x 1
    77.5 x 3 *PB*
    80 x 2 *PB*
    82.5 x 1 *PB*

    DB bench:
    70 lbs x 6
    75 lbs x 6
    80 lbs x 4
    85 lbs x 4 *PB*
    Still easy

    Supersetted with Single leg squat:
    3 x 8 *PB*
    not so easy

    Single leg RDL:
    30 lbs x 6 *PB*
    30 lbs x 6
    30 lbs x 6

    Supersetted with TRX row:
    3 x 12

    Dead bugs:
    3 x 10

    Supersetted with Prone hold reverse fly:
    2 x 10
    2 x 10
    2 x 10

    Felt like writing worthless accessory PBs today but still they're PBs amirite
    I'll be away this weekend so I'll maybe do a calisthenics workout or something idk.
    2018 Cutting Edition : 205 -> 191

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  16. #136
    Registered User j0hn117's Avatar
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    Friday 21st August

    Was away from home so had to do BW stuff.

    SL pause squats:
    2 x 5
    1 x 5 + 1 10s pause

    Pushups/variations:
    Normal x 15 (warmup)
    Normal + 70 x 1
    Clap x 6
    Close grip pause 2 x 10

    Box jumps onto ~3-4?ft rock:
    3 x 6

    better than nothing i guess
    2018 Cutting Edition : 205 -> 191

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  17. #137
    Maple Syrup Brah NaturalFTW's Avatar
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    Oly lifting looks so badass. I'm not patient enough to learn the technique though lmao
    Liverpool F.C.

    RIP Bill Starr
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  18. #138
    Registered User j0hn117's Avatar
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    Monday 24th August
    S&C

    Testing

    Hang Cleans:
    60 x 3
    70 x 2
    80 x 3
    87.5 x 2
    90 x 1
    92.5 x 1
    95 x 1
    These sucked

    Back squat:
    70 x 5
    90 x 5
    100 x 5
    100 x 5
    Phuck back squat srs. i just cant do it. if it doesnt work in the next few weeks im going to box or half squats or something

    **later**

    Bench:
    60 x 5
    80 x 5
    90 x 5
    100 x 4
    102.5 x 4
    105 x 4
    107.5 x 4
    110 x 4 *VPB*

    1 arm DB row:
    35 x 6
    40 x 6 *PB*
    42.5 x 4 *PB*
    45 x 4 *PB*

    102.5 bench and 45 row:


    Originally Posted by NaturalFTW View Post
    Oly lifting looks so badass. I'm not patient enough to learn the technique though lmao
    Yeah if you get it right lol, it's a pain in the ass most of the time.. but that 1 day when u nail it you feel like a boss
    2018 Cutting Edition : 205 -> 191

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  19. #139
    Registered User j0hn117's Avatar
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    Originally Posted by j0hn117 View Post
    Monday 24th August
    S&C

    Testing

    Hang Cleans:
    60 x 3
    70 x 2
    80 x 3
    87.5 x 2
    90 x 1
    92.5 x 1
    95 x 1
    These sucked

    Back squat:
    70 x 5
    90 x 5
    100 x 5
    100 x 5
    Phuck back squat srs. i just cant do it. if it doesnt work in the next few weeks im going to box or half squats or something

    **later**

    Bench:
    60 x 5
    80 x 5
    90 x 5
    100 x 4
    102.5 x 4
    105 x 4
    107.5 x 4
    110 x 4 *VPB*

    1 arm DB row:
    35 x 6
    40 x 6 *PB*
    42.5 x 4 *PB*
    45 x 4 *PB*

    102.5 bench and 45 row:



    Yeah if you get it right lol, it's a pain in the ass most of the time.. but that 1 day when u nail it you feel like a boss
    edit:
    later cus i was bored I did

    Front squat:
    60 x 5
    90 x 3
    110 x 1 damn easy
    90 x 8 pretty easy with 8th as pause
    2018 Cutting Edition : 205 -> 191

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  20. #140
    Registered User j0hn117's Avatar
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    Thursday 27th August
    S&C

    Clean pulls from blocks:
    60 x 3
    80 x 3
    90 x 3
    100 x 2
    100 x 2

    Front Squats:
    60 x 5
    80 x 3
    90 x 3
    100 x 3
    105 x 3
    110 x 3
    112.5 x 3
    God the mis-grooving holy chit. Last set was hard but if my damn heel wouldnt keep coming off the ground i reckon i could have 120. Adductor tight

    Max BW chins:
    x14
    Ew

    DB bench:
    70 lbs x 6
    75 lbs x 5 Didn't fail but unstable and hard so stopped
    70 lbs x 4
    70 lbs x 4
    This was really hard today, which is embarrassing

    Supersetted with Hamstring stuff:
    4 * xreps

    Side plank:
    2 x 45s

    Supersetted with Prone hold alternate arm reverse fly:
    2 x 8
    2 x 8
    2018 Cutting Edition : 205 -> 191

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  21. #141
    Registered User j0hn117's Avatar
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    Tuesday 1st September
    S&C

    Warm-up:
    2 x 3 @ 40kg, no rest
    Front squat
    RDL
    Clean Pull
    Hang Clean

    Hang Clean:
    60 x 3
    75 x 2
    85 x 3
    85 x 3
    87.5 x 2
    87.5 x 2
    Good today

    Hang snatch w/ OH squat:
    35 x 2
    35 x 2
    35 x 2
    35 x 2

    T-bar deadlift:
    70 x 5
    100 x 5
    120 x 5
    130 x 5
    130 x 5
    Different but I really like this exercise. Good bit more in there, just trying it and getting the tech dialled (it's pretty natural).

    Bench:
    75 x 5
    90 x 3
    100 x 5
    105 x 5
    105 x 5 *VPB*
    Pretty easy which I'm happy about. Def had a few reps in the tank on the first set at 105, maybe 7-8.

    RDL:
    70 x 3
    90 x 4
    90 x 4
    90 x 4
    Still easy

    Supersetted with 1 arm DB row:
    80 lbs x 4
    80 lbs x 4
    80 lbs x 4

    Split stance paloff press:
    30 lbs x 8
    30 lbs x 8
    30 lbs x 8

    Supersetted with BB rollout:
    3 x 8
    2018 Cutting Edition : 205 -> 191

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  22. #142
    Registered User j0hn117's Avatar
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    Friday 4th September
    S&C

    Started the session at 6.55am so that prob had an effect. rest was shorter too as time constraints

    Clean pulls from blocks:
    60 x 3
    80 x 2
    90 x 3
    100 x 3
    105 x 2
    110 x 2

    BTN push press:
    60 x 3
    70 x 1
    75 x 3
    77.5 x 2
    80 x 1
    This was v good today

    Front Squat:
    60 x 5
    80 x 3
    90 x 3
    100 x 5
    102.5 x 5
    102.5 x 5
    102.5 x 5 VPB? idk
    This was hardd + the flexibility just isn't 100%

    Weighted Chins:
    BW x 5
    +22 x 5 *PB*
    +24.5 x 5 *PB*
    +27 x 3 Burnt out from FS + other sets (24.5 was almost failure) + low rest

    Modified GHR:
    3 x 5

    Supersetted with DB bench:
    70 lbs x 5
    75 lbs x 5
    80 lbs x 5 *PB*
    Last edited by j0hn117; 09-04-2015 at 10:19 AM.
    2018 Cutting Edition : 205 -> 191

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  23. #143
    Registered User j0hn117's Avatar
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    Monday 8th September
    S&C

    *sigh* .. really getting tired of this chit

    Clean warmup

    Hang Clean:
    60 x 3
    72.5 x 2
    80 x 1
    87.5 x 3
    87.5 x 3
    90 x 2
    90 x 2
    Best cleans yet

    Hang snatch -OH squat:
    35 x 2
    35 x 2
    37.5 x 2
    40 x 2

    T-bar deadlift:
    80 x 5
    100 x 3
    120 x 5
    130 x 5
    140 x 5 *PB*
    150 x 5
    160 x 5 ..and there goes my back
    pitched forward on one rep at 160 and now my back is phucked. I suspect a grade 2 strain. srs i dont want to be alive rn

    Bench: continued cus i thought it was ok
    80 x 5
    90 x 3
    100 x 4
    105 x 4
    107.5 x 4
    107.5 x 4

    1 arm db row:
    80 lbs x 4
    it wasnt ok

    FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU UUUUUUUUU
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  24. #144
    Registered User orion792's Avatar
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    Age: 26
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    orion792 is offline
    sorry abour your back bro
    do you have a foam roller?I myself use a lacrosse ball to self massage,it's really cheap and can be very effective.
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  25. #145
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Originally Posted by orion792 View Post
    sorry abour your back bro
    do you have a foam roller?I myself use a lacrosse ball to self massage,it's really cheap and can be very effective.
    yea i do an hour+ of rolling/stretching/prehab every day you know the feels bruh, it's actually so painful just to be alive rn haha
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  26. #146
    Registered User j0hn117's Avatar
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    Friday 11th September

    Bench:
    60 x 6
    80 x 5
    90 x 5
    100 x 6
    102.5 x 6 PB
    105 x 6 PB
    Happy enough with this. Left pec/ant delt was still sore/tight from tues so deffo more there.. wanna hit this for 8 before Dec

    Lunges:
    30 x 8
    30 x 8
    30 x 8
    Grip tho

    Back is healing so hopefully by tues itll be mostly better
    2018 Cutting Edition : 205 -> 191

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  27. #147
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Last few workouts...

    Tuesday

    Hang Cleans:
    60 x 3
    70 x 2
    80 x 3
    82.5 x 2
    82.5 x 2

    Bench:
    75 x 5
    90 x 3
    100 x 3
    107.5 x 3
    110 x 3
    112.5 x 3
    115 x 3

    DB row:
    60 lbs x 10
    70 lbs x 6
    70 lbs x 6

    Thursday

    Hang clean pulls:
    60 x 5
    80 x 3
    100 x 3
    110 x 2
    115 x 2
    120 x 2
    120 x 2 + 1

    BTN push press:
    60 x 3
    70 x 3
    75 x 2
    77.5 x 1

    Front squats:
    60 x 3
    80 x 3
    90 x 3
    90 x 3
    Very fast and no pain which is nice. Still cautious.

    DB bench:
    60 lbs x 6
    left pec very very tight so nope

    TRX rows:
    3 x 12

    DB curls:
    15 x 8
    15 x 8
    15 x 8

    Calf raises:
    60 x 20
    80 x 20
    90 x 20
    90 x 20
    2018 Cutting Edition : 205 -> 191

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  28. #148
    Registered User j0hn117's Avatar
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    Saturday 19th September

    Bench:
    60 x 12
    80 x 8
    90 x 8
    95 x 8
    97.5 x 8 *VPB*
    yeaa boi happy with this. deffo had 100 for a solid 8 today but felt a lil fatigue at the end of the 97.5 set which is natural considering I never do high reps.

    Closer grip incline bench:
    60 x 8
    65 x 8
    70 x 8
    Tasty - slow eccentric trying to feel stretch on upper chest

    Pull-ups:
    Bw x 8
    Bw x 6
    Bw x 4
    Widened grip for each set.. last set was super wide lmao

    Supersetted with Band pull-aparts:
    3 x 20

    Solid workout, feels good to have dat dere hypertrophy feeling
    2018 Cutting Edition : 205 -> 191

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  29. #149
    Registered User j0hn117's Avatar
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    Tuesday 22nd September
    S&C

    Hang Cleans:
    80 x 2
    85 x 2
    87.5 x 2
    90 x 2
    These were pretty good

    T-Bar deadlift:
    80 x 8
    100 x 3
    110 x 3
    120 x 3
    130 x 3
    All easy AF, very happy with this considering last time i got injured - tried with no oly shoes today and its better

    Bench:
    75 x 5
    90 x 4
    100 x 3
    107.5 x 4 This set sucked lmao
    112.5 x 3 this set was damn good
    117.5 x 2 *PB*
    120 x 1
    Top sets were v good. Bench was misaligned n grip was too wide

    BB RDL:
    70 x 4
    80 x 4
    90 x 4
    Feels goooood

    Supersetted with DB row:
    70 lbs x 6
    80 lbs x 6
    90 lbs x 6 *PB*

    SS paloff press:
    30 lbs x 8
    30 lbs x 8
    30 lbs x 8
    2018 Cutting Edition : 205 -> 191

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  30. #150
    Registered User j0hn117's Avatar
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    Thursday 24th September
    S&C

    Hang clean pulls:
    60 x 3
    80 x 3
    100 x 3
    110 x 3
    112.5 x 3
    115 x 2
    117.5 x 1
    120 x 1

    BTN push press:
    60 x 3
    70 x 2
    75 x 1
    80 x 1
    82.5 x 1 *PB*
    Nailed the last rep, have loads more there

    Weighted Chin-ups:
    BW x 5
    12 x 3
    19.5 x 3
    27 x 5 *PB*
    29.5 x 4 *PB*
    32 x 3

    DB bench:
    60 lbs x 8
    70 lbs x 5
    80 lbs x 5
    CBf + left pec

    Side plank:
    3 x 45s

    Supersetted with Alternating prone hold reverse fly:
    2 x 8
    2 x 8
    2 x 8
    2018 Cutting Edition : 205 -> 191

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