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a guest Feb 14th, 2020 66 in 2 days
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  1. === Chest ===
  2. Crossover high: 12.5g 02-04   10kg 01-27
  3. Crossover low: 5kg 02-04   5kg 01-27 struggle :/
  4. Flyes 10kg 01-29
  5. Incline: 5kg 02-04
  6. Decline: 7.5kg 02-04
  7. High cables: ? 02-04 (forgot weight)
  8. Low cables: ? 02-04 (forgot weight)
  9. Dips + concentration: skipped
  10. Pectoral fly: skipped
  11. Converging chest press: skipped
  12. Pec deck: s7 a4 - 20kg 02-04
  13.  
  14.  
  15.  
  16. == Arms ==
  17. Hammer curls: 7.5kg 02-05
  18. Ez bar curls: 5kg 02-05   5kg 01-29  
  19. Preacher curls: 20kg 02-12   15kg 02-05
  20. Overhead ext: 10kg 02-12   10kg 02-05
  21. Cable push down: 30kg 02-05
  22. Kickbacks: 7.5kg 02-05
  23. Single arm: 7.5kg skipped
  24. 21s: 7.5kg 02-12
  25. Bicep curl: 20kg 02-05
  26. Tricep press: s4 - 25kg 02-12   25kg 02-05   20kg 01-27  
  27.  
  28.  
  29.  
  30. === Back & Core === 02-14
  31. Lat pull down: 30kg 02-14   27.5kg 02-02   27.5kg 01-31
  32. Long pull: 30kg 02-14   27.5kg 02-02   27.5kg 01-31
  33. Lower back ext: b6 - 30kg 02-14   27.5kg 02-02   25kg 01-27
  34. Abdominals: a7 - 35kg 02-14   35kg 02-02
  35. Rotary torso: a4 s7 - 30kg 02-14   25kg 02-02
  36. T bar rows: 15kg 02-14   15kg 02-02
  37. Pull ups: 5x5 skipped
  38. Barbell rows: 20kg skipped
  39. Rower: skipped
  40. Single arm rows: skipped
  41. Russian twist: 5kg ball
  42.  
  43.  
  44.  
  45. === Arms & Shoulders ===
  46. Shoulder Press: 30kg 02-08
  47. Converging shoulder press: skipped
  48. Military press: 2x10kg bells 02-08
  49. Shrugs: 10kg bells 02-08 (7.5 may allow better control)
  50. Side raise: 10kg 02-08
  51. Front raise: 5kg 02-08
  52. Reverse flyes: 5kg 02-08
  53. Cable raise two hands: skipped
  54. Arm curls: 7.5kg 02-08
  55. Lateral raise: 2x5kg 02-08
  56.  
  57.  
  58.  
  59. === Legs === 2020-02-07
  60. Week 1
  61. Seated leg press: s4 - 80kg 02-07   60kg 01-31   40kg 01-26
  62. Leg extensions: s8 l2 - 20kg 02-07   20kg 01-31   20kg 01-26
  63. Seated leg curls: s8 l2 - 40kg 02-07   40kg 01-31   30kg 01-26
  64. Seated calves: 45kg 02-07   42.5kg 01-31   40kg 01-26
  65. Abductor: 47.5kg 02-07   45kg kg   01-31   40kg 01-26
  66. Adductor: 52.5kg 02-07   50kg 01-31   40kg 01-26
  67. Squats: 30kg skipped
  68.  
  69.  
  70.  
  71. // Settings / Notches
  72. s = seat
  73. a = arm
  74. c = chest
  75. l = leg
  76. t = thigh
  77. b = bench/back
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