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Sat Oct 14 2017 5:17 PM

  • Lower Chest (3p)
  • Triceps (2s)
  • Rear Delts (1p)
  • Cardio (1p)
  • Upper Abs (1p)
  1. Barbell Bench Press
  2. Machine Chest Fly (Pec Deck)
  3. One-Arm Dumbbell Bench Press
  4. Reverse Flyes
  5. Running (treadmill)
  6. Decline Crunch
Barbell Bench Press
S10-14-173 sets
185 lb
10
225 lb
8
245 lb
6
PR: 275 × 2 (66 days ago) [89%]
2nd and 3rd set Steve spotting
Machine Chest Fly (Pec Deck)
S10-14-175 sets
250 lb
9
250 lb
6
225 lb
4
225 lb
4
175 lb
4
PR: 225 × 12 (22 days ago) [111%]
One-Arm Dumbbell Bench Press
S10-14-173 sets
70 lb
10
90 lb
10
70 lb
10
PR: 0
2sets: dumb press is own arm 5 reps each. Then shower set or both hands holding a 50 lb FB, 60 lb last set
Reverse Flyes
S10-14-173 sets
175 lb
10
150 lb
10
150 lb
10
PR: 160 × 12 (22 days ago) [109%]
Running (treadmill)
S10-14-171 sets
6:46
0.7
PR: 1:00:11 (1107 days ago)
Decline Crunch
S10-14-172 sets
25 lb
20
25 lb
15
PR: 10 × 9 (262 days ago) [250%]
2nd set very slow on down movement