PreviousThu Apr 18Abductors, Adductors, Upper Abs, Triceps, Lower Abs, Core, Forearms, Upper Back, LatsNextSun Apr 21Lower Chest, Upper Abs, Triceps, Side Delts, Front Delts, Upper Chest

Fri Apr 19 2024 12:31 PM

  • Biceps (2p)
  • Quads (1p)
  • Traps (1p)
  • Obliques (1p)
  • Cardio (1p)
  • Calves (1p)
  • Front Delts (1p)
  • Glutes (1s)
  1. Barbell Squat
  2. Dumbbell Shrug
  3. High Cable Curls
  4. Machine Preacher Curls
  5. Rotary Torso Machine
  6. Running (treadmill)
  7. Seated Calf Raise
  8. Standing Dumbbell Shoulder Press
Barbell Squat
F4-19-244 sets
135 lb
8
155 lb
8
175 lb
8
175 lb
6
PR: 195 × 8 (603 days ago) [90%]
Dumbbell Shrug
F4-19-244 sets
25 lb
12
35 lb
11
40 lb
10
45 lb
8
PR: 75 × 8 (585 days ago) [60%]
High Cable Curls
F4-19-244 sets
25 lb
12
30 lb
7
25 lb
7
25 lb
8
PR: 60 × 12 (578 days ago) [50%]
Each arm individually. Left arm weaker than right
Machine Preacher Curls
F4-19-245 sets
80 lb
12
95 lb
10
110 lb
8
125 lb
6
140 lb
6
PR: 155 × 6 (637 days ago) [90%]
Rotary Torso Machine
F4-19-244 sets
115 lb
12
130 lb
10
145 lb
8
160 lb
10
PR: 200 × 12 (562 days ago) [80%]
Running (treadmill)
F4-19-241 sets
5:00
0.5
PR: 1:00:11 (1107 days ago)
Seated Calf Raise
F4-19-244 sets
90 lb
12
135 lb
10
180 lb
7
180 lb
8
PR: 225 × 1 (796 days ago) [80%]
Standing Dumbbell Shoulder Press
F4-19-244 sets
12.5 lb
12
15 lb
10
17.5 lb
10
20 lb
8
PR: 55 × 7 (590 days ago) [36%]
Recording half the weight because I’m doing left arm only. I know, makes no sense! But matches previous recording history method.