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Thu Nov 30 2017 1:46 PM

  • Biceps (3p, 2s)
  • Lats (2p)
  • Upper Back (1p, 1s)
  • Rear Delts (1p)
  • Forearms (1p)
  • Cardio (1p)
  1. Cable Hammer Curls - Rope Attachment
  2. Close-Grip Front Lat Pulldown
  3. Concentration Curls
  4. Reverse Flyes
  5. Reverse Barbell Curl
  6. Running (treadmill)
  7. Standing Biceps Cable Curl
  8. T-Bar Row
  9. Wide Grip Cable Row
Cable Hammer Curls - Rope Attachment
R11-30-174 sets
80 lb
10
100 lb
10
110 lb
10
120 lb
10
PR: 140 × 6 (49 days ago) [86%]
Close-Grip Front Lat Pulldown
R11-30-174 sets
150 lb
10
150 lb
10
130 lb
10
120 lb
10
PR: 130 × 10 (1124 days ago) [115%]
Palms facing me, like chin up
Concentration Curls
R11-30-173 sets
30 lb
20
35 lb
20
40 lb
20
PR: 50 × 3 (13 days ago) [80%]
10 each arm
Reverse Flyes
R11-30-173 sets
135 lb
10
135 lb
10
90 lb
10
PR: 160 × 12 (22 days ago) [84%]
Lower tension machine
Reverse Barbell Curl
R11-30-173 sets
50 lb
10
60 lb
10
70 lb
10
PR: 70 × 8 (578 days ago) [100%]
Running (treadmill)
R11-30-171 sets
5:00
0.4
PR: 1:00:11 (1107 days ago)
Standing Biceps Cable Curl
R11-30-174 sets
80 lb
10
100 lb
10
110 lb
10
120 lb
10
PR: 110 × 11 (66 days ago) [109%]
T-Bar Row
R11-30-173 sets
45 lb
20
55 lb
20
65 lb
20
PR: 105 × 12 (353 days ago) [62%]
10 reps each arm
Wide Grip Cable Row
R11-30-174 sets
110 lb
10
130 lb
10
150 lb
10
160 lb
10
PR: 160 × 6 (641 days ago) [100%]