PreviousTue Jan 16Lower Chest, Glutes, Upper Abs, Rear DeltsNextFri Jan 19Glutes, Adductors, Side Delts, Rear Delts, Front Delts, Obliques, Hamstrings

Thu Jan 18 2024 11:36 AM

  • Triceps (2p)
  • Biceps (1p, 1s)
  • Upper Abs (1p)
  • Lats (1p)
  • Lower Abs (1p)
  • Cardio (1p)
  1. Cable Crunch
  2. Cable Rope Overhead Triceps Extension
  3. Cable Tricep Kickback
  4. Chin-Up
  5. Roman Chair Straight Leg Raise
  6. Machine Preacher Curls
  7. Running (treadmill)
Cable Crunch
R1-18-244 sets
85 lb
12
100 lb
10
115 lb
10
130 lb
8
PR: 200 × 12 (18 days ago) [65%]
Cable Rope Overhead Triceps Extension
R1-18-245 sets
85 lb
12
100 lb
10
115 lb
8
130 lb
6
70 lb
10
PR: 132.5 × 7 (70 days ago) [98%]
Cable Tricep Kickback
R1-18-244 sets
10 lb
12
20 lb
10
25 lb
10
30 lb
8
PR: 65 × 12 (101 days ago) [46%]
Single grip. Each arm does reps listed
Chin-Up
R1-18-244 sets
-100 lb
12
-85 lb
10
-85 lb
8
-70 lb
6
PR: -25 × 6 (688 days ago)
Roman Chair Straight Leg Raise
R1-18-243 sets
0 lb
15
0 lb
15
0 lb
15
PR: 20 × 12 (216 days ago) [0%]
Roman chair
Machine Preacher Curls
R1-18-244 sets
65 lb
12
80 lb
10
95 lb
8
110 lb
8
PR: 155 × 6 (637 days ago) [71%]
Running (treadmill)
R1-18-241 sets
5:30
0.5
PR: 1:00:11 (1107 days ago)