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Sat Jan 6 2024 1:01 PM

  • Biceps (2p)
  • Triceps (2p)
  • Side Delts (1p)
  • Upper Abs (1p)
  • Front Delts (1p)
  • Core (1p)
  • Cardio (1p)
  1. Cable Hammer Curls - Rope Attachment
  2. Cable Rope Overhead Triceps Extension
  3. Cable Seated Lateral Raise
  4. Machine Ab Crunch
  5. Machine Preacher Curls
  6. Machine Shoulder (Military) Press
  7. Machine Triceps Extension
  8. Plank
  9. Running
Cable Hammer Curls - Rope Attachment
S1-6-245 sets
50 lb
12
60 lb
12
70 lb
10
85 lb
8
100 lb
12
PR: 140 × 6 (49 days ago) [71%]
Cable Rope Overhead Triceps Extension
S1-6-245 sets
60 lb
12
70 lb
12
85 lb
10
100 lb
5
50 lb
12
PR: 132.5 × 7 (70 days ago) [75%]
Cable Seated Lateral Raise
S1-6-244 sets
20 lb
12
25 lb
10
30 lb
8
20 lb
8
PR: 40 × 6 (754 days ago) [75%]
Machine Ab Crunch
S1-6-243 sets
65 lb
12
80 lb
10
80 lb
10
PR: 185 × 6 (212 days ago) [43%]
Horizontal. Have to be careful of xiphoid crowding
Machine Preacher Curls
S1-6-244 sets
65 lb
12
80 lb
12
95 lb
8
110 lb
6
PR: 155 × 6 (637 days ago) [71%]
Machine Shoulder (Military) Press
S1-6-244 sets
70 lb
12
80 lb
10
90 lb
8
100 lb
6
PR: 100 × 6 (918 days ago) [100%]
Machine Triceps Extension
S1-6-243 sets
125 lb
12
140 lb
10
140 lb
8
PR: 170 × 6 (909 days ago) [82%]
Requires a lot of stabilization in abs near xiphoid which kind of hurts
Plank
S1-6-244 sets
0:30
0:30
0:45
1:00
PR: 2:01 (20 days ago)
Running
S1-6-242 sets
7:35
0.6
8:45
0.6
PR: 1:02:08 (734 days ago)
Slushy, snowy day. Took it slow to not fall, but still ran both ways!