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Sat Sep 24 2016 4:18 PM

  • Biceps (3p)
  • Triceps (3p)
  • Upper Abs (1p)
  • Cardio (1p)
  • Lower Chest (1s)
  1. Barbell Curl
  2. Cable Crunch
  3. Close-Grip Barbell Bench Press
  4. Dumbbell Bicep Curl
  5. Lying Barbell Triceps Extension
  6. Running (treadmill)
  7. Standing Biceps Cable Curl
  8. Triceps Pushdown - Rope Attachment
Barbell Curl
S9-24-163 sets
80 lb
10
90 lb
10
100 lb
10
PR: 50 × 10 (958 days ago) [200%]
Cable Crunch
S9-24-163 sets
130 lb
12
150 lb
12
170 lb
12
PR: 200 × 12 (18 days ago) [85%]
Close-Grip Barbell Bench Press
S9-24-163 sets
135 lb
10
155 lb
10
175 lb
7
PR: 105 × 10 (1325 days ago) [167%]
Dumbbell Bicep Curl
S9-24-163 sets
45 lb
10
50 lb
10
55 lb
10
PR: 45 × 6 (699 days ago) [122%]
2nd set hard. I really want to break thru this plateau
3rd set last rep failure
Lying Barbell Triceps Extension
S9-24-163 sets
60 lb
10
70 lb
10
70 lb
10
PR: 80 × 12 (331 days ago) [88%]
1st ez bar hurts my wrists

2nd set straight bar but form is suffering

3rd set too
Running (treadmill)
S9-24-161 sets
7:04
0.6
PR: 1:00:11 (1107 days ago)
Standing Biceps Cable Curl
S9-24-163 sets
100 lb
10
120 lb
10
140 lb
9
PR: 110 × 11 (66 days ago) [127%]
1st set rope

2nd set wing bar (straight with minor curve) to get palms fully supinated

Last rep failure
Triceps Pushdown - Rope Attachment
S9-24-163 sets
100 lb
10
120 lb
10
140 lb
10
PR: 130 × 6 (729 days ago) [108%]