17th October 2022
Benchpress
110
8 7 4 5 4 3 4 (35)
Chestpress(low)
140
10 7 8 10
Tricep pull alt
40
R10L10 R10L10 R10L10
Bicep curls
45
11 8 5 6 4 (34)
0 notes
14th October 2022
Benchpress
110
10 7 6 6 5 (34)
Chestpress(high)
140
10 7 5
Bicep Curls
45
11 11 6 7
Tricep Curls
50
11 11 11
Lateral pulldowns
130
10 6 7 7 (30)
Squat
90/140/160
10 10 5/5 5/5 7/8
Low row
160
10 10 10
0 notes
12th October 2022
Deadlift
180
11 11 7 8
bicep Curls
45
10 6 6 6 5
Inclined situps
bodyweight
20 10 10 10
Tricep Curl alt
40
R10L10 R10L7/4 R6/5L7/5
Low Row
145
12 12 5
0 notes
10th October 2022
Benchpress
110
8 8 6 6 4
Bicep Curls
45
10 8 10 7
Low row
145
11 11 11
0 notes
5th October 2022
Benchpress
110
7 4 4 4 5 4 4 4 (36)
Chestpress(high)
110
12 11 6 8
Tricep Curls
50
10 10 10
Bicep Curls
45
10 5 7 6 7 (35)
Squat
90
10 10 10
0 notes
3rd October 2022
Deadlift
180
10 10 10
Inclined Situps
bodyweight
20 8 8 4
Bicep Curls
40
12 12 7 5
Tricep Curls alt
30
R11L11 R11L11 R8/6L6/6
Face pulls
70
10 10 10
90
10
Low row
145
10 10 10
Lateral Pulldown
130
5 5
0 notes
1st October 2022
Benchpress
110
7 6 5 4 5 2 5(34)
Tricep Curls
40
10 10 10
Bicep Curls
40
11 7 7 7 8 (40)
0 notes
28th September 2022
Deadlift
160
12 12 8 5
Inclined situps
bodyweight
20 17 10 4
Bicep curls
40
11 12 6 5
Tricep Curls alt
30
R10L10 R10L10 R10L7/4
0 notes
26th September 2022
Chestpress(low)
110
11 11 11
Chestpress
110
11 11 7 4
Chestpress(high)
110
11 11 11
Benchpress pyramid
70 90 110
10/1 5+4/2
Bicep Curls
40
11 11 7 5
Tricep Curls alt
30
R10L7/4 R8L/3L4/4/2 R7/4L5/3/5
Low row
145
10 8 6 7
0 notes
21st September 2022
Deadlift
160
11 6 11 8
Lateral Pulldown
130
11 7 5 6 5
low row
130
12 12 11
Chestpress(high)
110
11 11 8 9
Chestpress
110
10 10 10
Chestpress(low)
110
10 10 10
0 notes
18th September 2022
Benchpress
110
7 4 5 4 4 3 3 (30)
Chestpress(low)
110
4 4 7 10 3
Bicep Curls
40
10 5 7 6 4
0 notes
15th September 2022
Deadlift
160
10 10 10
Lateral Pulldown
130
11 9 7 6
Low row
115
12 13 12
Bicep Curls
40
6 8 6 7
Tricep curls
50
10 10 6 4
0 notes
12th September 2022
Benchpress
90
12 10 6 6
Chestpress(high)
110
10 10 5 6
Chestpress(low)
110
10 10 10
Low row
100
11 11 11
Dips
6
9 2 (left arm failure)
0 notes
8th September 2022
Deadlift
160
3 5 3 4 3 3 3 4 2 (30)
Bicep Curls
35
12 9 6 4 5
Chestpress(low)
90
11 11 6
0 notes
6th September 2022
Benchpress
90
10 7 6 5 3
Lateral Pulldown
10 10 6 5
Low row
100
10 10 10
Deltoid Triparte
15
10 10 8
0 notes
31st August 2022
Benchpress
90
10 6 4 4 4
Chestpress(high)
90
11 11 11
Bicep Curls
35
11 10 7 6
Tricep pulls
60
R10L10 R10L10 R10L10
0 notes
24th August 2022
Benchpress
90
7 5 5 3
Chestpress(high)
90
10 10 12
Chestpress(low)
90
10 7 7 10
Tricep Curls
50
10 10 10
Bicep Curls
35
9 8 10
0 notes