PreviousWed Dec 21Abductors, Adductors, Obliques, Upper Abs, Calves, Quads, HamstringsNextTue Jan 3Lower Chest, Biceps, Upper Abs, Triceps

Fri Dec 23 2016 5:20 PM

  • Triceps (2p, 1s)
  • Lower Chest (1p)
  • Biceps (1p)
  • Upper Abs (1p)
  • Cardio (1p)
  • Front Delts (1p)
  1. Barbell Bench Press
  2. Barbell Curl
  3. Cable Crunch
  4. Dumbbell 2-Arm Triceps Extension
  5. Machine Triceps Extension
  6. Running (treadmill)
  7. Standing Barbell Shoulder Press (OHP)
Barbell Bench Press
F12-23-163 sets
175 lb
10
195 lb
10
215 lb
7
PR: 275 × 2 (67 days ago) [78%]
Barbell Curl
F12-23-163 sets
90 lb
10
100 lb
10
110 lb
10
PR: 50 × 10 (959 days ago) [220%]
Cable Crunch
F12-23-163 sets
160 lb
12
180 lb
10
200 lb
10
PR: 200 × 12 (19 days ago) [100%]
Dumbbell 2-Arm Triceps Extension
F12-23-161 sets
80 lb
10
PR: 75 × 7 (13 days ago) [107%]
Machine Triceps Extension
F12-23-163 sets
190 lb
10
205 lb
10
220 lb
10
PR: 170 × 6 (910 days ago) [129%]
Yowza!
Running (treadmill)
F12-23-162 sets
10:38
1
13:35
1.2
PR: 1:00:11 (1108 days ago)
First time trying HIIT sprints

30 sec 7.5
8.0
8.5
9.0
45 sec 9.5; 30 sec 7.5
8.0
8.5
9.0
45 sec 9.5
Standing Barbell Shoulder Press (OHP)
F12-23-163 sets
90 lb
10
100 lb
10
110 lb
10
PR: 80 × 10 (1091 days ago) [138%]