PreviousSun Apr 6CardioNextWed Apr 9Abductors, Adductors, Hamstrings, Quads

Mon Apr 7 2025 9:14 PM

9:14 PM - 12:25 AMQuads
  • Lats (6p, 1s)
  • Upper Back (1p, 3s)
  • Traps (1p)
  • Upper Abs (1p)
  • Core (1p)
  • Cardio (1p)
  1. Bent Over Barbell Row
  2. Chest Supported T-Bar Row
  3. Close Grip Lat Pulldown
  4. Wide-Grip Lat Pulldown
  5. Machine Seated Row
  6. One-Arm Dumbbell Row
  7. Wide-Grip Pull-Up
  8. Smith Machine Shrug
  9. Exercise Ball Crunch
  10. Plank
  11. Incline Walking (treadmill)
Bent Over Barbell Row
M4-7-254 sets
95 lb
12
115 lb
12
135 lb
10
115 lb
12
PR: 135 × 10 (375 days ago) [100%]
Hurt back on 3rd set, too much
Chest Supported T-Bar Row
M4-7-254 sets
0 lb
12
20 lb
12
30 lb
12
40 lb
12
PR: 40 × 12 (375 days ago) [100%]
Close Grip Lat Pulldown
M4-7-253 sets
60 lb
15
75 lb
15
90 lb
15
PR: 130 × 12 (103 days ago) [69%]
Wide-Grip Lat Pulldown
M4-7-253 sets
90 lb
10
90 lb
12
105 lb
12
PR: 180 × 6 (713 days ago) [58%]
Machine Seated Row
M4-7-254 sets
90 lb
15
105 lb
12
120 lb
12
135 lb
8
PR: 165 × 8 (75 days ago) [82%]
Superset with one arm row
One-Arm Dumbbell Row
M4-7-254 sets
35 lb
10
35 lb
10
35 lb
10
35 lb
10
PR: 55 × 8 (704 days ago) [64%]
Wide-Grip Pull-Up
M4-7-251 sets
-80 lb
8
PR: 0 × 3 (1385 days ago)
Smith Machine Shrug
M4-7-2510 sets
70 lb
10
70 lb
10
70 lb
10
70 lb
10
70 lb
10
70 lb
10
70 lb
10
70 lb
10
70 lb
10
70 lb
10
PR: 200 × 12 (68 days ago) [35%]
10 steps of 10, 20 seconds rest
Exercise Ball Crunch
M4-7-253 sets
25 lb
30
25 lb
30
35 lb
30
PR: 50 × 30 (53 days ago) [70%]
Plank
M4-7-253 sets
1:15
1:15
1:15
PR: 2:02 (45 days ago)
Incline Walking (treadmill)
M4-7-251 sets
30:36
1.59
PR: 34:04 (474 days ago)