PreviousMon Dec 2Triceps, Upper Abs, Biceps, Upper Chest, Lower ChestNextThu Dec 5Abductors, Adductors, Triceps, Upper Abs, Hamstrings, Lower Chest, Rear Delts, Obliques, Quads

Tue Dec 3 2024 4:19 PM

  • Forearms (2p)
  • Upper Back (1p, 1s)
  • Side Delts (1p, 1s)
  • Cardio (1p)
  • Glutes (1p)
  • Lats (1p)
  • Upper Abs (1p)
  • Front Delts (1p)
  • Traps (1p)
  • Hamstrings (1s)
  1. Running (treadmill)
  2. Barbell Deadlift
  3. Machine Pullover
  4. Wide Grip Cable Row
  5. Cable Standing Lateral Raise (Cuffed)
  6. Exercise Ball Crunch
  7. Front Dumbbell Raise
  8. Upright Cable Row
  9. Cable Wrist Curl
  10. Forearm Twist
Running (treadmill)
T12-3-241 sets
6:50
0.6
PR: 1:00:11 (1107 days ago)
Barbell Deadlift
T12-3-244 sets
135 lb
12
155 lb
12
175 lb
12
185 lb
7
PR: 225 × 12 (21 days ago) [82%]
Stopped because it rough and calluses hurt. Need to use grips.
Machine Pullover
T12-3-244 sets
90 lb
12
140 lb
12
160 lb
12
160 lb
8
PR: 220 × 10 (6 days ago) [73%]
Tired and worn out today. Feeling like I don’t have enough in the tank to push on last sets
Wide Grip Cable Row
T12-3-245 sets
50 lb
12
90 lb
12
100 lb
12
110 lb
12
120 lb
12
PR: 160 × 6 (641 days ago) [75%]
Cable Standing Lateral Raise (Cuffed)
T12-3-244 sets
12.5 lb
12
17.5 lb
12
22.5 lb
8
22.5 lb
8
PR: 25 × 8 (359 days ago) [90%]
Exercise Ball Crunch
T12-3-244 sets
0 lb
30
0 lb
30
0 lb
30
0 lb
30
PR: 50 × 30 (7 days ago) [0%]
Front Dumbbell Raise
T12-3-244 sets
15 lb
12
20 lb
12
25 lb
12
30 lb
12
PR: 35 × 8 (573 days ago) [86%]
Upright Cable Row
T12-3-244 sets
65 lb
12
75 lb
12
85 lb
12
95 lb
12
PR: 100 × 12 (543 days ago) [95%]
Cable Wrist Curl
T12-3-244 sets
20 lb
12
30 lb
12
40 lb
12
50 lb
12
PR: 90 × 6 (18 days ago) [56%]
Using single grip one hand at a time from top of table
Forearm Twist
T12-3-242 sets
25 lb
30
30 lb
15
PR: 65 × 10 (13 days ago) [46%]