PreviousThu Mar 20Abductors, Adductors, Upper Abs, Calves, Glutes, Lower Abs, Cardio, Quads, Forearms, HamstringsNextSat Mar 22Upper Abs, Cardio, Lower Abs

Fri Mar 21 2025 4:15 PM

  • Lower Chest (3p)
  • Cardio (2p)
  • Upper Chest (2p)
  • Triceps (1p, 1s)
  1. Running (treadmill)
  2. Cambered Bar Incline Bench Press
  3. Dumbbell Flyes
  4. Decline Barbell Bench Press
  5. Low Cable Crossover
  6. Triceps Pushdown
  7. Machine Chest Fly (Pec Deck)
  8. Incline Walking (treadmill)
Running (treadmill)
F3-211 sets
2:30
0.2
PR: 1:00:11 (1107 days ago)
Cambered Bar Incline Bench Press
F3-214 sets
135 lb
15
145 lb
12
155 lb
8
145 lb
8
PR: 195 × 4 (59 days ago) [79%]
Grip wrists are bad today. Might be sore from yesterday
Dumbbell Flyes
F3-213 sets
25 lb
15
30 lb
15
35 lb
15
PR: 55 × 8 (668 days ago) [64%]
Emphasize center squeeze by rotating pinkies at the bottom think you should be on the outside at the top pinkies should almost met in the middle
Decline Barbell Bench Press
F3-214 sets
135 lb
15
155 lb
14
165 lb
10
135 lb
13
PR: 225 × 8 (20 days ago) [73%]
Second set and after, did around seven reps half bottom half top and seven all the way. Numbers log represent around number of full reps completed
Low Cable Crossover
F3-214 sets
40 lb
15
45 lb
12
40 lb
15
45 lb
12
PR: 80 × 6 (207 days ago) [56%]
Focus on scooping under chest and emphasizing upper pec / shelf
Triceps Pushdown
F3-214 sets
50 lb
35
60 lb
35
70 lb
30
70 lb
30
PR: 140 × 12 (6 days ago) [50%]
20 reps extended and bent over halfway. Then 15 reps upright like pushing out of a pool.
Machine Chest Fly (Pec Deck)
F3-216 sets
160 lb
15
170 lb
13
170 lb
8
170 lb
7
140 lb
7
100 lb
7
PR: 225 × 12 (22 days ago) [76%]
Last 3 were dropset as 1 set
Incline Walking (treadmill)
F3-211 sets
30:38
1.77
PR: 34:04 (428 days ago)