PreviousTue Jul 25Glutes, Upper Abs, Rear Delts, Upper Back, Lower Back, LatsNextSat Jul 29Abductors, Adductors, Glutes, Quads, Calves, Upper Abs, Lower Abs, Lower Back

Wed Jul 26 2017 4:58 PM

  • Forearms (2p, 1s)
  • Biceps (2p)
  • Triceps (2p)
  • Side Delts (1p)
  • Front Delts (1p)
  • Cardio (1p)
  1. Barbell Curl
  2. Dumbbell Side Lateral Raise
  3. Front Dumbbell Raise
  4. Hammer Dumbbell Curl
  5. Machine Triceps Extension
  6. Palms-Down Barbell Wrist Curl Over A Bench
  7. Palms-Up Barbell Wrist Curl Over A Bench
  8. Running (treadmill)
  9. Triceps Pushdown - Rope Attachment
Barbell Curl
W7-26-173 sets
80 lb
12
100 lb
10
110 lb
10
PR: 50 × 10 (958 days ago) [220%]
Dumbbell Side Lateral Raise
W7-26-173 sets
45 lb
20
50 lb
20
55 lb
20
PR: 35 × 12 (568 days ago) [157%]
Front Dumbbell Raise
W7-26-171 sets
40 lb
20
PR: 35 × 8 (573 days ago) [114%]
Hammer Dumbbell Curl
W7-26-172 sets
50 lb
20
55 lb
20
PR: 45 × 12 (1032 days ago) [122%]
Machine Triceps Extension
W7-26-172 sets
175 lb
10
190 lb
10
PR: 170 × 6 (909 days ago) [112%]
Palms-Down Barbell Wrist Curl Over A Bench
W7-26-173 sets
50 lb
10
60 lb
7
50 lb
10
PR: 70 × 4 (347 days ago) [86%]
Palms-Up Barbell Wrist Curl Over A Bench
W7-26-173 sets
50 lb
12
60 lb
10
70 lb
10
PR: 70 × 8 (347 days ago) [100%]
Running (treadmill)
W7-26-171 sets
6:57
0.7
PR: 1:00:11 (1107 days ago)
Triceps Pushdown - Rope Attachment
W7-26-173 sets
160 lb
10
190 lb
10
210 lb
10
PR: 130 × 6 (729 days ago) [162%]
Previous 220s were only 210. I thought each extra weight was 10 instead of 5 (or less)