PreviousMon Jul 15Abductors, Adductors, Calves, Traps, Side Delts, Rear Delts, Quads, Hamstrings, Front DeltsNextWed Jul 17Biceps, Upper Abs, Forearms, Upper Back, Lower Back, Lats

Tue Jul 16 2024 4:59 PM

  • Triceps (3p, 1s)
  • Lower Chest (3p)
  • Cardio (2p)
  • Upper Abs (1p)
  • Upper Chest (1p)
  • Obliques (1p)
  1. Cable Crunch
  2. Cable Rope Overhead Triceps Extension
  3. Dumbbell Bench Press
  4. Isolateral Plate Loaded Incline Press
  5. Machine Chest Fly (Pec Deck)
  6. Machine Triceps Extension
  7. One-Arm Cable Chest Press
  8. Rotary Torso Machine
  9. Running (treadmill)
  10. Dumbbell One-Arm Triceps Extension
  11. Walking (treadmill)
Cable Crunch
T7-16-244 sets
100 lb
12
100 lb
10
110 lb
10
120 lb
10
PR: 200 × 12 (64 days ago) [60%]
Cable Rope Overhead Triceps Extension
T7-16-244 sets
60 lb
12
70 lb
12
80 lb
8
90 lb
8
PR: 132.5 × 7 (116 days ago) [68%]
Dumbbell Bench Press
T7-16-244 sets
50 lb
12
55 lb
12
60 lb
12
65 lb
12
PR: 80 × 8 (84 days ago) [81%]
Isolateral Plate Loaded Incline Press
T7-16-244 sets
90 lb
12
140 lb
12
160 lb
8
160 lb
8
PR: 230 × 6 (108 days ago) [70%]
Machine Chest Fly (Pec Deck)
T7-16-244 sets
110 lb
12
130 lb
12
150 lb
12
170 lb
10
PR: 225 × 12 (68 days ago) [76%]
Machine where the poles come from under
Machine Triceps Extension
T7-16-244 sets
60 lb
12
70 lb
12
80 lb
12
90 lb
8
PR: 170 × 6 (955 days ago) [53%]
Upright machine
One-Arm Cable Chest Press
T7-16-244 sets
25 lb
12
30 lb
12
35 lb
12
42.5 lb
10
PR: 42.5 × 12 (627 days ago) [100%]
Rotary Torso Machine
T7-16-244 sets
130 lb
12
150 lb
12
160 lb
12
170 lb
12
PR: 200 × 12 (608 days ago) [85%]
Running (treadmill)
T7-16-241 sets
6:09
0.6
PR: 1:00:11 (1153 days ago)
Dumbbell One-Arm Triceps Extension
T7-16-244 sets
25 lb
12
30 lb
8
35 lb
6
40 lb
4
PR: 40 × 10 (1112 days ago) [100%]
Failure on last 2 sets each arm
Walking (treadmill)
T7-16-241 sets
11:00
0.6
PR: 30:00 (700 days ago)
Incline over 10%