PreviousTue Apr 19Quads, Glutes, Hamstrings, CalvesNextSat Apr 23Quads, Triceps, Upper Abs, Lower Chest, Front Delts

Thu Apr 21 2016 6:57 PM

  • Lower Chest (2p)
  • Triceps (1p, 2s)
  • Side Delts (1p)
  • Rear Delts (1p)
  • Upper Chest (1p)
  • Cardio (1p)
  • Traps (1p)
  • Front Delts (1p)
  1. Barbell Bench Press
  2. Dumbbell Flyes
  3. Dumbbell Side Lateral Raise
  4. Face Pull
  5. Incline Dumbbell Bench Press
  6. Running (treadmill)
  7. Smith Machine Shrug
  8. Standing Barbell Shoulder Press (OHP)
  9. Standing Overhead Barbell Triceps Extension
Barbell Bench Press
R4-21-164 sets
135 lb
8
155 lb
8
175 lb
8
195 lb
8
PR: 275 × 2 (66 days ago) [71%]
4th set failure - Adam spotted last 2 reps
Dumbbell Flyes
R4-21-161 sets
60 lb
8
PR: 55 × 8 (668 days ago) [109%]
Dumbbell Side Lateral Raise
R4-21-163 sets
35 lb
16
40 lb
16
45 lb
16
PR: 35 × 12 (568 days ago) [129%]
Unilateral 8 each
Face Pull
R4-21-163 sets
52.5 lb
9
62.5 lb
8
72.5 lb
8
PR: 130 × 12 (108 days ago) [56%]
3rd set struggled to keep balance and do full movement
Incline Dumbbell Bench Press
R4-21-163 sets
60 lb
8
65 lb
8
70 lb
8
PR: 80 × 8 (24 days ago) [88%]
Running (treadmill)
R4-21-161 sets
10:00
0.8
PR: 1:00:11 (1107 days ago)
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Shortcut to strength day 2. Bench press focus

Liking this new program. It's mentally hard to stop at 8 reps after doing more for so long but it helps me keep my energy stores for heavier lifts
Smith Machine Shrug
R4-21-164 sets
225 lb
8
245 lb
8
265 lb
8
285 lb
8
PR: 200 × 12 (22 days ago) [143%]
Standing Barbell Shoulder Press (OHP)
R4-21-163 sets
60 lb
10
80 lb
10
90 lb
10
PR: 80 × 10 (1090 days ago) [113%]
Standing Overhead Barbell Triceps Extension
R4-21-163 sets
70 lb
8
75 lb
8
80 lb
8
PR: 80 × 6 (497 days ago) [100%]
Dumbbell
3rd set hard to do full movement