Weight: 177
Neck: 14.9
Shoulder: 46.9
Chest 37
waist 37.5
hips 41
bicep 13.4
forearm 11
thigh 23.5
calf 15
Bf: 28%
best lifts as of last workout of groups:
workouts target 45-55 min max intensity
16 min MAX ot style cardio post W/o on weight days
45 min cardio on non weight days
w/o 5-6 days per week, lift 4 days per week
------------------------------------
Biceps/Triceps/Abs
BB Curl 80x4 75x6
DB Curl 40x5 40x4
Cable Curl 57.5x6
French Press 75x5 75x4
Tricep pressdown 80x4 75x5
wrist curl 90x5 80x5
reverse wrist curl 20x10
Roman chair (weighted) 18x19 18x17
cable crunch 87.5x15 87.5x10
Weighted crunches 25x30
----------------------------------
Shoulder/Traps/back(partial)
BB Mil Press 110x6 110x5 114x4
DB Press 55x4 50x6
DB lat raise 30x7 30x5
BB Shrugs 195x6 195x6
Upright BB row 95x5 95x4
Cable row 85x5 85x4
DB bent row (double) 70x4 65x5
---------------------------------
Chest/Back(partial) Abs
DB bench 75x6 75x5 75x4
Incline DB bench 65x6 65x5 65x4
dips x BWx9 bwx7
Lat Pulldown 145x6 145x5 145x5
Back machine ext 250x12 250x7
Hyperextension (weighted) 35x8 35x6
reverse crunches 40 35 30
---------------------------------
Legs
squats(to parallel) 205x6 205x5 210x5
Leg press machine 295x6 295x5
stiff leg dead 175x6 180x6 180x6
Stand calf raise (using leg press machine)
405x14 405x14 - this is max machine weight
Calf raise machine (life) 210x12 220x12
-----------------------------------
Neck: 14.9
Shoulder: 46.9
Chest 37
waist 37.5
hips 41
bicep 13.4
forearm 11
thigh 23.5
calf 15
Bf: 28%
best lifts as of last workout of groups:
workouts target 45-55 min max intensity
16 min MAX ot style cardio post W/o on weight days
45 min cardio on non weight days
w/o 5-6 days per week, lift 4 days per week
------------------------------------
Biceps/Triceps/Abs
BB Curl 80x4 75x6
DB Curl 40x5 40x4
Cable Curl 57.5x6
French Press 75x5 75x4
Tricep pressdown 80x4 75x5
wrist curl 90x5 80x5
reverse wrist curl 20x10
Roman chair (weighted) 18x19 18x17
cable crunch 87.5x15 87.5x10
Weighted crunches 25x30
----------------------------------
Shoulder/Traps/back(partial)
BB Mil Press 110x6 110x5 114x4
DB Press 55x4 50x6
DB lat raise 30x7 30x5
BB Shrugs 195x6 195x6
Upright BB row 95x5 95x4
Cable row 85x5 85x4
DB bent row (double) 70x4 65x5
---------------------------------
Chest/Back(partial) Abs
DB bench 75x6 75x5 75x4
Incline DB bench 65x6 65x5 65x4
dips x BWx9 bwx7
Lat Pulldown 145x6 145x5 145x5
Back machine ext 250x12 250x7
Hyperextension (weighted) 35x8 35x6
reverse crunches 40 35 30
---------------------------------
Legs
squats(to parallel) 205x6 205x5 210x5
Leg press machine 295x6 295x5
stiff leg dead 175x6 180x6 180x6
Stand calf raise (using leg press machine)
405x14 405x14 - this is max machine weight
Calf raise machine (life) 210x12 220x12
-----------------------------------