PreviousTue May 2Glutes, Quads, Upper Abs, Calves, Core, HamstringsNextFri May 5Biceps, Upper Abs, Triceps

Thu May 4 2017 4:56 PM

  • Lats (4p)
  • Upper Back (1p, 2s)
  • Upper Abs (2p)
  • Glutes (1p)
  • Traps (1p)
  • Core (1p)
  • Cardio (1p)
  • Hamstrings (1s)
  1. Barbell Deadlift
  2. Bent Over Barbell Row
  3. Crunch
  4. Dumbbell Shrug
  5. Exercise Ball Rollout
  6. One-Arm Dumbbell Row
  7. Running (treadmill)
  8. Weighted Exercise Ball Crunch
  9. Wide-Grip Lat Pulldown
  10. Wide-Grip Pull-Up
  11. Wide Grip Cable Row
Barbell Deadlift
R5-4-174 sets
195 lb
7
215 lb
7
235 lb
7
255 lb
7
PR: 225 × 12 (21 days ago) [113%]
4th set hard but heaviest ever. Afterward, much pain in muscle between butt and lower back
Bent Over Barbell Row
R5-4-172 sets
100 lb
10
110 lb
10
PR: 135 × 10 (329 days ago) [81%]
Crunch
R5-4-173 sets
0 lb
25
0 lb
25
0 lb
25
PR: 25 × 15 (398 days ago) [0%]
X crunch
Dumbbell Shrug
R5-4-173 sets
85 lb
10
90 lb
10
95 lb
4
PR: 75 × 8 (585 days ago) [127%]
Last set literally could not hold left hand weight. My fingers uncurled and I had to drop it on the bench
Exercise Ball Rollout
R5-4-173 sets
0 lb
25
0 lb
25
0 lb
25
PR: 0 reps
One-Arm Dumbbell Row
R5-4-173 sets
85 lb
20
90 lb
14
95 lb
20
PR: 55 × 8 (658 days ago) [173%]
Running (treadmill)
R5-4-171 sets
5:12
0.4
PR: 1:00:11 (1107 days ago)
Weighted Exercise Ball Crunch
R5-4-173 sets
45 lb
20
45 lb
25
45 lb
25
PR: 0
Wide-Grip Lat Pulldown
R5-4-173 sets
170 lb
10
180 lb
7
190 lb
7
PR: 180 × 6 (667 days ago) [106%]
Wide-Grip Pull-Up
R5-4-171 sets
0 lb
8
PR: 0 × 3 (1339 days ago)
Wide Grip Cable Row
R5-4-173 sets
100 lb
10
150 lb
10
170 lb
7
PR: 160 × 6 (641 days ago) [106%]