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Mon Jan 25 2016 7:19 PM

  • Triceps (5p)
  • Biceps (3p, 1s)
  • Upper Abs (1p)
  • Forearms (1p)
  • Lower Chest (1s)
  1. Close-Grip Barbell Bench Press
  2. Dumbbell Bicep Curl
  3. EZ-Bar Curl
  4. Exercise Ball Crunch
  5. Lying Barbell Triceps Extension
  6. Machine Dips
  7. Preacher Curl
  8. Reverse Barbell Curl
  9. Triceps Pushdown
  10. Triceps Pushdown - Rope Attachment
Close-Grip Barbell Bench Press
M1-25-163 sets
115 lb
12
135 lb
8
135 lb
12
PR: 105 × 10 (1325 days ago) [129%]
Need a spotter to progress
Dumbbell Bicep Curl
M1-25-163 sets
40 lb
10
40 lb
10
40 lb
10
PR: 45 × 6 (699 days ago) [89%]
Focused on form. I think my biceps are underpowered
EZ-Bar Curl
M1-25-167 sets
35 lb
15
35 lb
15
55 lb
12
65 lb
10
65 lb
10
65 lb
10
75 lb
10
PR: 100 × 5 (22 days ago) [75%]
4th set, pain in right palm
Exercise Ball Crunch
M1-25-166 sets
0 lb
30
0 lb
30
0 lb
30
0 lb
30
0 lb
30
0 lb
30
PR: 50 × 30 (7 days ago) [0%]
Lying Barbell Triceps Extension
M1-25-167 sets
35 lb
15
55 lb
12
65 lb
10
65 lb
9
65 lb
8
55 lb
10
55 lb
10
PR: 80 × 12 (331 days ago) [81%]
3rd set hard
Machine Dips
M1-25-163 sets
120 lb
10
150 lb
12
180 lb
10
PR: 190 × 6 (920 days ago) [95%]
Preacher Curl
M1-25-163 sets
50 lb
10
60 lb
10
70 lb
10
PR: 70 × 7 (1313 days ago) [100%]
Last set, especially last rep difficult on right arm. But I made it! Slow and steady
Reverse Barbell Curl
M1-25-163 sets
40 lb
10
50 lb
10
60 lb
10
PR: 70 × 8 (578 days ago) [86%]
---

Day 31: arms. Definitely one of my sweatiest workouts. 2 hours.
Triceps Pushdown
M1-25-163 sets
70 lb
10
80 lb
10
90 lb
10
PR: 140 × 12 (6 days ago) [64%]
Might have done 80x10 twice. Lost count
Triceps Pushdown - Rope Attachment
M1-25-163 sets
90 lb
10
90 lb
10
80 lb
10
PR: 130 × 6 (729 days ago) [69%]
1st set - super tough weight for first exercise