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Mon Apr 10 2017 7:47 PM

  • Triceps (4p)
  • Upper Abs (2p)
  • Lats (2p)
  • Glutes (1p)
  • Upper Back (1p)
  • Biceps (1p)
  • Cardio (1p)
  • Hamstrings (1s)
  • Lower Chest (1s)
  • Rear Delts (1s)
  1. Barbell Deadlift
  2. Close-Grip Barbell Bench Press
  3. Crunch
  4. Dips - Triceps Version
  5. Dumbbell 2-Arm Triceps Extension
  6. Isolateral Plate Loaded Row
  7. Lat Pulldown
  8. Lying Barbell Triceps Extension
  9. Machine Ab Crunch
  10. Machine Bicep Curls
  11. Wide-Grip Pull-Up
  12. Running (treadmill)
Barbell Deadlift
M4-10-174 sets
155 lb
10
225 lb
7
225 lb
7
245 lb
2
PR: 225 × 12 (21 days ago) [109%]
Close-Grip Barbell Bench Press
M4-10-173 sets
90 lb
7
90 lb
7
90 lb
7
PR: 105 × 10 (1325 days ago) [86%]
Crunch
M4-10-171 sets
0 lb
15
PR: 25 × 15 (398 days ago) [0%]
X crunch
Dips - Triceps Version
M4-10-173 sets
0 lb
15
0 lb
12
0 lb
10
PR: 80 × 12 (448 days ago) [0%]
Dumbbell 2-Arm Triceps Extension
M4-10-174 sets
70 lb
10
75 lb
7
80 lb
7
90 lb
7
PR: 75 × 7 (12 days ago) [120%]
Isolateral Plate Loaded Row
M4-10-173 sets
160 lb
10
250 lb
7
300 lb
7
PR: 200 × 12 (1050 days ago) [150%]
High row, pulling down like lag pull down
Lat Pulldown
M4-10-173 sets
155 lb
10
160 lb
7
175 lb
7
PR: 145 × 8 (905 days ago) [121%]
Lying Barbell Triceps Extension
M4-10-173 sets
90 lb
6
90 lb
6
90 lb
6
PR: 80 × 12 (331 days ago) [113%]
Machine Ab Crunch
M4-10-174 sets
140 lb
10
160 lb
15
180 lb
15
190 lb
10
PR: 185 × 6 (212 days ago) [103%]
Machine Bicep Curls
M4-10-1718 sets
135 lb
7
115 lb
7
95 lb
6
75 lb
5
55 lb
4
35 lb
3
155 lb
3
115 lb
5
95 lb
2
75 lb
2
55 lb
3
35 lb
4
135 lb
2
115 lb
2
95 lb
2
75 lb
2
55 lb
2
35 lb
8
PR: 110 × 6 (764 days ago) [141%]
Wide-Grip Pull-Up
M4-10-173 sets
0 lb
6
0 lb
5
0 lb
3
PR: 0 × 3 (1339 days ago)
Running (treadmill)
M4-10-171 sets
5:00
0.4
PR: 1:00:11 (1107 days ago)