PreviousTue Dec 22Quads, Glutes, HamstringsNextThu Dec 24Glutes, Upper Abs, Lats, Upper Back

Wed Dec 23 2015 4:37 PM

  • Front Delts (2p)
  • Side Delts (2p)
  • Lower Chest (1p)
  • Rear Delts (1p)
  • Traps (1p)
  • Cardio (1p)
  • Upper Abs (1p)
  • Triceps (1s)
  1. Dumbbell Bench Press
  2. Dumbbell Lying Rear Lateral Raise
  3. Dumbbell Shrug
  4. Elliptical Trainer
  5. Exercise Ball Crunch
  6. Seated Dumbbell Shoulder Press
  7. Seated Dumbbell Side Lateral Raise
  8. Side Lateral Raise
  9. Standing Front Barbell Raise Over Head
Dumbbell Bench Press
W12-23-154 sets
50 lb
10
55 lb
10
60 lb
10
60 lb
10
PR: 80 × 8 (34 days ago) [75%]
Dumbbell Lying Rear Lateral Raise
W12-23-153 sets
15 lb
10
15 lb
10
10 lb
10
PR: 17.5 × 10 (655 days ago) [86%]
Dumbbell Shrug
W12-23-156 sets
40 lb
10
45 lb
10
50 lb
10
55 lb
10
60 lb
10
65 lb
10
PR: 75 × 8 (581 days ago) [87%]
Elliptical Trainer
W12-23-151 sets
10:00
PR: 5:16 (408 days ago)
Exercise Ball Crunch
W12-23-155 sets
0 lb
30
0 lb
30
0 lb
30
0 lb
30
0 lb
30
PR: 50 × 30 (3 days ago) [0%]
Seated Dumbbell Shoulder Press
W12-23-153 sets
40 lb
10
45 lb
8
45 lb
6
PR: 45 × 6 (698 days ago) [100%]
Failure on last exercise
Seated Dumbbell Side Lateral Raise
W12-23-156 sets
30 lb
10
25 lb
10
25 lb
7
20 lb
10
20 lb
7
15 lb
10
PR: 25 × 10 (1154 days ago) [120%]
Side Lateral Raise
W12-23-154 sets
30 lb
20
35 lb
20
20 lb
10
30 lb
10
PR: 10 × 10 (1722 days ago) [350%]
Last 2 sets were left and right respectively. Left shoulder is ones from earlier exercise
Standing Front Barbell Raise Over Head
W12-23-154 sets
40 lb
10
30 lb
10
40 lb
10
50 lb
10
PR: 60 × 6 (452 days ago) [83%]
Front barbell raise, not over head