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Sat Sep 30 2017 1:34 PM

  • Lats (1p, 1s)
  • Glutes (1p, 1s)
  • Upper Abs (1p)
  • Obliques (1p)
  • Core (1p)
  • Upper Back (1p)
  • Cardio (1p)
  • Lower Abs (1p)
  • Lower Back (1p)
  • Hamstrings (1s)
  1. Cable Crunch
  2. Cable Twist
  3. Exercise Ball Rollout
  4. Lat Pulldown
  5. Machine Seated Row
  6. Reverse Hyperextension
  7. Running (treadmill)
  8. Scissor Crunch
  9. Weighted Hyperextension
Cable Crunch
S9-30-174 sets
70 lb
15
100 lb
10
100 lb
10
100 lb
10
PR: 200 × 12 (18 days ago) [50%]
Standing machine with two straps/cables
Cable Twist
S9-30-173 sets
20 lb
30
35 lb
30
35 lb
30
PR: 0
15 each side
Exercise Ball Rollout
S9-30-171 sets
0 lb
25
PR: 0 reps
Lat Pulldown
S9-30-173 sets
90 lb
10
120 lb
10
140 lb
10
PR: 145 × 8 (905 days ago) [97%]
Cable lat pull
Machine Seated Row
S9-30-177 sets
60 lb
15
90 lb
15
120 lb
12
120 lb
20
140 lb
20
140 lb
20
150 lb
20
PR: 165 × 8 (29 days ago) [91%]
Row with single cables while seated, upper back focused. 4th set and after alternating one arm. 5th set and after opposite side (right hand grab left grip)
Reverse Hyperextension
S9-30-173 sets
0 lb
15
0 lb
15
0 lb
15
PR: 0
Running (treadmill)
S9-30-171 sets
7:40
0.7
PR: 1:00:11 (1107 days ago)
Scissor Crunch
S9-30-171 sets
0 lb
25
PR: 10 reps (1109 days ago)
Weighted Hyperextension
S9-30-172 sets
0 lb
10
25 lb
2
PR: 35 × 10 (652 days ago) [71%]