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Mon Nov 7 2016 3:01 PM

  • Lower Chest (3p)
  • Upper Abs (2p)
  • Rear Delts (1p, 1s)
  • Obliques (1p)
  • Upper Back (1p)
  • Lats (1p)
  • Cardio (1p)
  • Triceps (1s)
  • Core (1s)
  1. Barbell Bench Press
  2. Cable Crunch
  3. Dumbbell Side Bend
  4. Exercise Ball Crunch
  5. Isolateral Plate Loaded Press
  6. Isolateral Plate Loaded Row
  7. Lat Pulldown
  8. Machine Chest Fly (Pec Deck)
  9. Reverse Flyes
  10. Running (treadmill)
Barbell Bench Press
M11-7-163 sets
155 lb
10
185 lb
10
205 lb
6
PR: 275 × 2 (66 days ago) [75%]
Cable Crunch
M11-7-165 sets
150 lb
12
160 lb
12
170 lb
12
180 lb
12
190 lb
12
PR: 200 × 12 (18 days ago) [95%]
Dumbbell Side Bend
M11-7-162 sets
90 lb
20
100 lb
14
PR: 45 × 8 (651 days ago) [222%]
2nd set grip strength is too much
Exercise Ball Crunch
M11-7-163 sets
0 lb
40
0 lb
40
0 lb
40
PR: 50 × 30 (7 days ago) [0%]
Isolateral Plate Loaded Press
M11-7-165 sets
115 lb
10
90 lb
10
230 lb
10
270 lb
6
310 lb
7
PR: 130 × 12 (972 days ago) [238%]
1st Left arm only
2nd right arm only
Isolateral Plate Loaded Row
M11-7-163 sets
35 lb
20
45 lb
20
70 lb
20
PR: 200 × 12 (1050 days ago) [35%]
Lat Pulldown
M11-7-163 sets
140 lb
10
160 lb
10
170 lb
8
PR: 145 × 8 (905 days ago) [117%]
Machine Chest Fly (Pec Deck)
M11-7-164 sets
212.5 lb
10
210 lb
7
225 lb
5
225 lb
4
PR: 225 × 12 (22 days ago) [100%]
2nd set and after, higher tension machine
Reverse Flyes
M11-7-163 sets
125 lb
10
150 lb
10
175 lb
8
PR: 160 × 12 (22 days ago) [109%]
Last set terrible form
Running (treadmill)
M11-7-161 sets
10:42
0.9
PR: 1:00:11 (1107 days ago)