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Wed May 24 2017 5:19 PM

  • Biceps (3p)
  • Front Delts (3p)
  • Triceps (3p)
  • Side Delts (2p)
  • Forearms (2p)
  • Lower Abs (1p)
  • Lower Chest (1s)
  • Traps (1s)
  1. Barbell Curl
  2. Clean and Press
  3. Close-Grip Barbell Bench Press
  4. Concentration Curls
  5. Dumbbell 2-Arm Triceps Extension
  6. Dumbbell Side Lateral Raise
  7. Front Dumbbell Raise
  8. Hanging Straight Leg Raise
  9. Incline Dumbbell Curl
  10. Lying Barbell Triceps Extension
  11. Palms-Down Barbell Wrist Curl Over A Bench
  12. Palms-Up Barbell Wrist Curl Over A Bench
  13. Standing Dumbbell Shoulder Press
  14. Upright Barbell Row
Barbell Curl
W5-24-175 sets
50 lb
30
90 lb
12
110 lb
10
135 lb
8
145 lb
6
PR: 50 × 10 (958 days ago) [290%]
4th set cheat curls
Clean and Press
W5-24-171 sets
50 lb
5
PR: 0
I don't really know how to do this exercise
Close-Grip Barbell Bench Press
W5-24-175 sets
45 lb
30
135 lb
12
155 lb
10
175 lb
5
175 lb
3
PR: 105 × 10 (1325 days ago) [167%]
4th set failure. Adam helped me finish (5th set)
Concentration Curls
W5-24-176 sets
25 lb
30
25 lb
30
35 lb
20
35 lb
20
40 lb
14
45 lb
10
PR: 50 × 3 (13 days ago) [90%]
Reps are total = half per arm
Dumbbell 2-Arm Triceps Extension
W5-24-175 sets
40 lb
30
70 lb
12
80 lb
10
90 lb
8
100 lb
6
PR: 75 × 7 (12 days ago) [133%]
Dumbbell Side Lateral Raise
W5-24-175 sets
20 lb
30
20 lb
30
35 lb
24
40 lb
20
50 lb
16
PR: 35 × 12 (568 days ago) [143%]
1st set was 30 reps each arm
Front Dumbbell Raise
W5-24-174 sets
20 lb
30
20 lb
30
40 lb
24
45 lb
20
PR: 35 × 8 (573 days ago) [129%]
First set was 30 reps each arm. Fitocracy didn't let me record 60 reps

2nd set (3rd here) 12 each arm
Hanging Straight Leg Raise
W5-24-175 sets
0 lb
30
0 lb
30
0 lb
30
0 lb
30
0 lb
30
PR: 0 × 20 (574 days ago)
Incline Dumbbell Curl
W5-24-175 sets
15 lb
30
15 lb
30
25 lb
24
30 lb
20
35 lb
14
PR: 35 × 8 (643 days ago) [100%]
Lying Barbell Triceps Extension
W5-24-175 sets
40 lb
30
70 lb
12
80 lb
10
80 lb
8
90 lb
6
PR: 80 × 12 (331 days ago) [113%]
Palms-Down Barbell Wrist Curl Over A Bench
W5-24-175 sets
30 lb
30
40 lb
12
50 lb
9
40 lb
8
40 lb
6
PR: 70 × 4 (347 days ago) [71%]
Palms-Up Barbell Wrist Curl Over A Bench
W5-24-176 sets
30 lb
30
40 lb
12
50 lb
7
50 lb
3
60 lb
8
70 lb
6
PR: 70 × 8 (347 days ago) [100%]
Standing Dumbbell Shoulder Press
W5-24-173 sets
25 lb
30
50 lb
12
55 lb
8
PR: 55 × 7 (590 days ago) [100%]
Upright Barbell Row
W5-24-174 sets
30 lb
30
80 lb
12
90 lb
10
100 lb
8
PR: 80 × 10 (1090 days ago) [125%]