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Fri Nov 4 2016 12:36 PM

  • Triceps (4p)
  • Biceps (3p)
  • Lats (1p)
  • Cardio (1p)
  • Upper Back (1s)
  1. Barbell Curl
  2. Bent Over Barbell Row
  3. Cable Rope Overhead Triceps Extension
  4. Concentration Curls
  5. Dumbbell 2-Arm Triceps Extension
  6. Machine Triceps Extension
  7. Running (treadmill)
  8. Standing Biceps Cable Curl
  9. Triceps Pushdown - Rope Attachment
Barbell Curl
F11-4-163 sets
70 lb
10
80 lb
10
90 lb
10
PR: 50 × 10 (1004 days ago) [180%]
Bent Over Barbell Row
F11-4-163 sets
80 lb
10
90 lb
10
100 lb
10
PR: 135 × 10 (375 days ago) [74%]
Cable Rope Overhead Triceps Extension
F11-4-163 sets
80 lb
10
90 lb
8
90 lb
8
PR: 132.5 × 7 (116 days ago) [68%]
Concentration Curls
F11-4-163 sets
30 lb
20
35 lb
14
35 lb
14
PR: 50 × 3 (59 days ago) [70%]
Dumbbell 2-Arm Triceps Extension
F11-4-163 sets
80 lb
10
85 lb
10
90 lb
10
PR: 75 × 7 (58 days ago) [120%]
Machine Triceps Extension
F11-4-164 sets
130 lb
10
160 lb
10
190 lb
4
175 lb
6
PR: 170 × 6 (955 days ago) [112%]
Running (treadmill)
F11-4-162 sets
5:25
0.3
6:05
0.5
PR: 1:00:11 (1153 days ago)
Standing Biceps Cable Curl
F11-4-163 sets
110 lb
10
130 lb
10
150 lb
10
PR: 110 × 11 (112 days ago) [136%]
Last set terrible form
Triceps Pushdown - Rope Attachment
F11-4-163 sets
140 lb
10
160 lb
10
180 lb
10
PR: 130 × 6 (775 days ago) [138%]