PreviousThu Apr 13Front Delts, Side Delts, Forearms, Obliques, TrapsNextSun Apr 16Glutes, Traps, Triceps, Lats, Upper Back, Rear Delts

Fri Apr 14 2017 2:35 PM

  • Quads (3p, 1s)
  • Glutes (1p, 2s)
  • Calves (2p)
  • Core (2p)
  • Upper Abs (1p)
  • Cardio (1p)
  • Hamstrings (1p)
  1. Barbell Squat
  2. Calf Press On The Leg Press Machine
  3. Crunch
  4. Dumbbell Lunges
  5. Exercise Ball Rollout
  6. Leg Extensions
  7. Leg Press
  8. Plank
  9. Running (treadmill)
  10. Seated Calf Raise
  11. Seated Leg Curl
Barbell Squat
F4-14-173 sets
175 lb
10
195 lb
10
205 lb
7
PR: 195 × 8 (603 days ago) [105%]
Still difficulty with right knee
Calf Press On The Leg Press Machine
F4-14-173 sets
405 lb
12
495 lb
12
585 lb
12
PR: 630 × 6 (703 days ago) [93%]
Crunch
F4-14-174 sets
0 lb
20
0 lb
20
0 lb
20
0 lb
20
PR: 25 × 15 (398 days ago) [0%]
X crunch
Dumbbell Lunges
F4-14-174 sets
100 lb
10
100 lb
10
110 lb
16
120 lb
16
PR: 70 × 5 (1760 days ago) [171%]
Exercise Ball Rollout
F4-14-173 sets
0 lb
25
0 lb
25
0 lb
25
PR: 0 reps
Leg Extensions
F4-14-171 sets
90 lb
5
PR: 205 × 12 (19 days ago) [44%]
Still too painful for right knee
Leg Press
F4-14-173 sets
405 lb
10
495 lb
10
585 lb
10
PR: 630 × 6 (703 days ago) [93%]
Plank
F4-14-173 sets
1:00
1:00
1:00
PR: 2:01 (20 days ago)
Running (treadmill)
F4-14-172 sets
5:17
0.4
5:13
0.5
PR: 1:00:11 (1107 days ago)
Seated Calf Raise
F4-14-173 sets
180 lb
10
270 lb
10
270 lb
10
PR: 225 × 1 (796 days ago) [120%]
Seated Leg Curl
F4-14-173 sets
110 lb
10
130 lb
10
150 lb
7
PR: 160 × 7 (310 days ago) [94%]