Workout - Monday, December 28, 2015 9:37 PM

  • Shoulders (6)
  • Abs (2)
  • Cardio (1)
  • Back (1)
  1. Elliptical Trainer
  2. Machine Shoulder (Military) Press
  3. Side Lateral Raise
  4. Dumbbell Lying Rear Lateral Raise
  5. Standing Front Barbell Raise Over Head
  6. Exercise Ball Crunch
  7. Side Crunch
  8. Cable Rope Rear-Delt Rows
  9. Cable Seated Lateral Raise
  10. Smith Machine Shrug
Elliptical Trainer
M12-28-151 sets
00:10:00
Avg: 600Vol: 0
PR: 316
Machine Shoulder (Military) Press
M12-28-154 sets
87.5 lb
10 Reps
87.5 lb
7 Reps
77.5 lb
7 Reps
70 lb
10 Reps
Avg: 80.6Vol: 685
PR: 100
Side Lateral Raise
M12-28-153 sets
17.5 lb
20 Reps
17.5 lb
20 Reps
17.5 lb
20 Reps
Avg: 17.5Vol: 350
PR: 10
Dumbbell Lying Rear Lateral Raise
M12-28-153 sets
15 lb
10 Reps
15 lb
10 Reps
⭐PR20 lb
10 Reps
Avg: 16.7Vol: 167
PR: 17.5
Poor form
Standing Front Barbell Raise Over Head
M12-28-153 sets
40 lb
10 Reps
50 lb
10 Reps
⭐PR60 lb
10 Reps
Avg: 50Vol: 500
PR: 60
5-10 second test between reps near the end
Exercise Ball Crunch
M12-28-155 sets
0 lb
30 Reps
0 lb
30 Reps
0 lb
30 Reps
0 lb
30 Reps
0 lb
30 Reps
Avg: 0Vol: 0
PR: 45
Side Crunch
M12-28-155 sets
⭐PR0 lb
20 Reps
0 lb
20 Reps
0 lb
20 Reps
0 lb
20 Reps
0 lb
20 Reps
Avg: 0Vol: 0
Cable Rope Rear-Delt Rows
M12-28-154 sets
⭐PR60 lb
10 Reps
⭐PR80 lb
10 Reps
⭐PR100 lb
10 Reps
⭐PR110 lb
10 Reps
Avg: 87.5Vol: 875
Cable Seated Lateral Raise
M12-28-157 sets
⭐PR20 lb
10 Reps
⭐PR30 lb
10 Reps
20 lb
10 Reps
30 lb
10 Reps
⭐PR40 lb
10 Reps
40 lb
10 Reps
40 lb
10 Reps
Avg: 31.4Vol: 314
PR: 40
Smith Machine Shrug
M12-28-154 sets
⭐PR135 lb
10 Reps
⭐PR155 lb
10 Reps
⭐PR175 lb
10 Reps
⭐PR195 lb
10 Reps
Avg: 165Vol: 1650
PR: 170