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  1. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Vertical Push Emphasis Incline DB Press 2 4/fail 2 45,50 12,8 3 50 10,9,8 3 50 12,9,9 3 50 12,12,10 Cable Fly 2 15 to 20 2 35 17,15 2 (Pin on C and 8) 35,40 20,16 3 (C,8)40...
  2. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Vertical Push Emphasis Incline DB Press 2 4/fail 2 45,50 12,8 3 50 10,9,8 3 50 12,9,9 3 50 12,12,10 Cable Fly 2 15 to 20 2 35 17,15 2 (Pin on C and 8) 35,40 20,16 3 (C,8)40...
  3. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Horizontal Pull emphasis One Arm DB Row 2 60 9,11 2 60 11,10 2 60 11,10 3 60 10,10,7 3 60 12,12,9 Wide Grip Lat Pulldown (Long bar) 2 140,145 12,8 2 145 8,6+1 3 140 11,9+1,7 3...
  4. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Quad emphasis Pendulum Squat 2 45 12,12 2 45,55 12,11 2 50 9,9 3 50 10,10,12 3 (Arsenal)50,50,45 9,7,6 Leg Extensions 2 135,140 12,12 3 140,150,160 12,12,10 3 160,160,165...
  5. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Week 1 / Week 2 Hammer Strength Bench Press or Machine Chest Press 2 70,75 12,8 2 70,75 / 75 12,8+1 / 10,9 3 75 11,9,6 3 70,70;45,45(seated hammer strength) 7,(4;5)7 4 75 11,8,8,5 Incline gymleco fly 2 (Gymleco) 25 14,12 3 27.5 / 27.5...
  6. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Vertical Pull Emphasis Cable Pull Over 2 90 15,13 2 90,100 15,15,13 3 100,110,110 12,10,9 3 110 18,13,12 3 60 (gymleco lat pull-down section) 18,16,13 Neutral Grip Lat...
  7. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Vertical Push Emphasis Incline DB Press 2 4/fail 2 45,50 12,8 3 50 10,9,8 3 50 12,9,9 Cable Fly 2 15 to 20 2 35 17,15 2 (Pin on C and 8) 35,40 20,16 3 (C,8)40 15,12,15 Overhead Press (barbell...
  8. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Horizontal Pull emphasis One Arm DB Row 2 60 9,11 2 60 11,10 2 60 11,10 3 60 10,10,7 Wide Grip Lat Pulldown (Long bar) 2 140,145 12,8 2 145 8,6+1 3 140 11,9+1,7 3 140 10,10,8.5 Seated Cable Row...
  9. G34RS

    Accountability Workout Log

    Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Quad emphasis Pendulum Squat 2 45 12,12 2 45,55 12,11 2 50 9,9 3 50 10,10,12 Leg Extensions 2 135,140 12,12 3 140,150,160 12,12,10 3 160,160,165 10,12,8 3 165 10,9,8 Walking Lunges 2 10 15,13 3 10...
  10. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Cable Pull Over 2 90 15,13 2 90,100 15,15,13 3 100,110,110 12,10,9 3 110 18,13,12 Neutral Grip Lat Pulldown 2 120 11,10 3 120 8,11,10 2 120 11,9 2 120 12,10 Pec Dec Reverse Fly 2 120,130 12,12 2 130 12,12 2 135 12,11 2 140 12,10 DB Lateral...
  11. G34RS

    Accountability Workout Log

    Ham/Glute Emphasis DB Romanian Deadlift 2 50 10,12 2 50,55 12,12 3 55 12,10,8 Leg Press 2 230,250 12,10 3 230,250, 12,12,8 3 250 13,12,9 Seated Leg Curl 2 150 16,13 2 150 16,11 2 150 15,11+1 Walking Lunges 2 10 15,14 2 15 15,15 2 15 19,16 Abs/ Calves 2 15 to 20 2...
  12. G34RS

    Accountability Workout Log

    Vertical Push Emphasis Incline DB Press 2 4/fail 2 45,50 12,8 3 50 10,9,8 Cable Fly 2 15 to 20 2 35 17,15 2 (Pin on C and 8) 35,40 20,16 Overhead Press (barbell or machine) 2 4/fail 3 (Standing gymleco) Total Plate Weight 50 10,11,6 3 Gymleco 50 12,10,6 Single Arm...
  13. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis One Arm DB Row 2 60 9,11 2 60 11,10 2 60 11,10 Wide Grip Lat Pulldown (Long bar) 2 140,145 12,8 2 145 8,6+1 3 140 11,9+1,7 Seated Cable Row (wide neutral grip handle) 2 95 10,9 2 95 11,11 2 100 10,11 DB Lateral Raise 3 15 18,13 3 15 18,11,11 3...
  14. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Week 1 / Week 2 Hammer Strength Bench Press or Machine Chest Press 2 70,75 12,8 2 70,75 / 75 12,8+1 / 10,9 3 75 11,9,6 Incline gymleco fly 2 (Gymleco) 25 14,12 3 27.5 / 27.5 12,10,9 / 12,11,10 2 30 9,11 Cable Lateral Raise 3 20,25,25 12,8,9 3 25 /...
  15. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Cable Pull Over 2 90 15,13 2 90,100 15,15,13 3 100,110,110 12,10,9 Neutral Grip Lat Pulldown 2 120 11,10 3 120 8,11,10 2 120 11,9 Pec Dec Reverse Fly 2 120,130 12,12 2 130 12,12 2 135 12,11 DB Lateral Raise 2 20 12,7 3 20 14,11,8 3 20 10,8,6...
  16. G34RS

    Accountability Workout Log

    Ham/Glute Emphasis DB Romanian Deadlift 2 50 10,12 2 50,55 12,12 Leg Press 2 230,250 12,10 3 230, 12,12, Seated Leg Curl 2 150 16,13 2 150 16,11,8 Walking Lunges 2 10 15,14 2 15, 15,15 Abs/ Calves 2 15 to 20 2 15 to 20
  17. G34RS

    Accountability Workout Log

    Vertical Push Emphasis Incline DB Press 2 4/fail 2 45,50 12,8 Cable Fly 2 15 to 20 2 35 17,15 Overhead Press (barbell or machine) 2 4/fail 3 (Standing gymleco) Total Plate Weight 50 10,11,6 Single Arm Cable Lateral Raise 2 4/fail 2 3/fail Single Arm Cable Triceps...
  18. G34RS

    Accountability Workout Log

    Quad emphasis Pendulum Squat 2 45 12,12 2 45,55 12,11 Leg Extensions 2 135,140 12,12 3 140,150,160 12,12,10 Walking Lunges 2 10 15,13 3 10 13,12,10 Seated leg curl 2 155 12,10 2 155,160 12,10 Calves/abs 2 15 to 20 2 15 to 20 Sets Weight Reps Sets...
  19. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Week 1 / Week 2 Hammer Strength Bench Press or Machine Chest Press 2 70,75 12,8 2 70,75 / 75 12,8+1 / 10,9 Incline gymleco fly 2 (Gymleco) 25 14,12 3 27.5 / 27.5 12,10,9 / 12,11,10 Cable Lateral Raise 3 20,25,25 12,8,9 3 25 / 25 13,9, / 9,9,6 Spider...
  20. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Cable Pull Over 2 90 15,13 2 90,100 15,15,13 Neutral Grip Lat Pulldown 2 120 11,10 3 120 8,11,10 Pec Dec Reverse Fly 2 120,130 12,12 2 130 12,12 DB Lateral Raise 2 20 12,7 3 20 14,11,8 Smith Machine JM Press or Ez Bar Skull Crusher 2 50,25 8,16 2 50...
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