PreviousThu Nov 30Biceps, Lats, Forearms, Rear Delts, Upper BackNextSun Dec 3Lower Chest, Triceps, Lower Abs

Sat Dec 2 2017 1:20 PM

  • Front Delts (3p)
  • Glutes (1p)
  • Side Delts (1p)
  • Upper Abs (1p)
  • Rear Delts (1p)
  • Cardio (1p)
  • Lower Abs (1p)
  • Traps (1p)
  • Hamstrings (1s)
  1. Barbell Deadlift
  2. Dumbbell Side Lateral Raise
  3. Exercise Ball Crunch
  4. Face Pull
  5. Front Dumbbell Raise
  6. Isolateral Plate Loaded Shoulder Press
  7. Running (treadmill)
  8. Scissor Crunch
  9. Smith Machine Shrug
  10. Standing Barbell Shoulder Press (OHP)
Barbell Deadlift
S12-2-174 sets
135 lb
10
225 lb
8
245 lb
8
265 lb
4
PR: 225 × 12 (21 days ago) [118%]
Dumbbell Side Lateral Raise
S12-2-173 sets
40 lb
20
45 lb
20
50 lb
20
PR: 35 × 12 (568 days ago) [143%]
Exercise Ball Crunch
S12-2-172 sets
0 lb
40
0 lb
40
PR: 50 × 30 (7 days ago) [0%]
Face Pull
S12-2-173 sets
140 lb
10
150 lb
10
160 lb
10
PR: 130 × 12 (108 days ago) [123%]
Front Dumbbell Raise
S12-2-173 sets
30 lb
20
35 lb
20
40 lb
20
PR: 35 × 8 (573 days ago) [114%]
Isolateral Plate Loaded Shoulder Press
S12-2-173 sets
70 lb
10
160 lb
7
160 lb
7
PR: 170 × 9 (311 days ago) [94%]
Running (treadmill)
S12-2-171 sets
6:30
0.6
PR: 1:00:11 (1107 days ago)
Scissor Crunch
S12-2-172 sets
0 lb
25
0 lb
25
PR: 10 reps (1109 days ago)
Smith Machine Shrug
S12-2-173 sets
225 lb
10
315 lb
6
275 lb
10
PR: 200 × 12 (22 days ago) [158%]
2nd set cant continue due to severe callous pain
Standing Barbell Shoulder Press (OHP)
S12-2-173 sets
90 lb
10
100 lb
10
110 lb
10
PR: 80 × 10 (1090 days ago) [138%]