Accountability Workout Log

[Potbelly]

Nice arm workout

 

[G34RS]

The past few days I’ve been managing to wake up at 200 lbs pretty consistently. I think maybe there’s a couple pounds of water weight, but I’m fairly certain a decent amount is actual mass. Definitely the biggest I’ve looked without a workout pump.

 

[G34RS]

	Sets	Weight	Reps	Sets	Weight	Reps	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		3	50	12,12,11	3	50,55,55	12,10,7
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	4	40	12,9,8,11		3 Sub w/ Incline DB Fly	17.5,20,25	15,20,15	2(FM)	17	15,15
Overhead Press (barbell or machine)	2		4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6	3	Gymleco 50	12,10,6	3	Gymleco 50	12,7,6	3	50	8,6+4,5+1		3 Sub w/ DB Shoulder Press	25,25,15	16,8,17	3(Arsenal)	45	10,8,7
Single Arm Cable Lateral Raise	2		4/fail	2		3/fail	2	20,25	12,8	3	25	9,9,7	3	20	10,8,6		3 Sub w/ DB Lat Raise	15	17,19,12	2	15	18,20
Single Arm Cable Triceps Pushdown	2		12 to 15	2	(Handle) 40	16,12	3	40,40,30	17,7,9	3	40	18,12,8	3	40	10		3		15 to 20	3	40	16,12,8
Cable Drag Curl	2		12 to 15	2	35	15,12	3	37.5,40,40	15,12,10	3	(DB Curl)30	9,8,7	3		15 to 20		3		15 to 20	3	(DB Curl)30	9,8,8
	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps		Sets	Weight	Reps	Sets	Weight	Reps
Ham/Glute Emphasis
DB Romanian Deadlift	2	50	10,12	2	50,55	12,12	3	55	12,10,8	3	55	12,11,8	3	55	12,12,8		3			3	60,60,45	8,6,
Leg Press	2	230,250	12,10	3	230,250,	12,12,8	3	250	13,12,9	3	250	13,12,10	3	250	12,11,		3			3	225	8,6,6
Seated Leg Curl	2	150	16,13	2	150	16,11	2	150	15,11+1	2	150	15,10	3	150	15,13,10		2			2	150	15,8
Walking Lunges	2	10	15,14	2	15	15,15	2	15	19,16	3	15	19,16,10	3	15	15,9,		3			2	15	half of last cycle
Abs/ Calves	2		15 to 20	2		15 to 20	2		15 to 20	2		15 to 20	3		15 to 20		2			2		half of last cycle

 

[G34RS]

Horizontal Pull emphasis	Sets	Weight	Reps
One Arm DB Row	2	55,60	12,9
Dante Row	G	40	30;13,26,30
Seated Cable Row (Neutral Grip moderate length grip)	2	110,90	8,10
Cable Reverse Fly	2	20,20/10	15,10/10
Overhead Tricep Extension (pulling up)	2	80,60	8,13
Incline Curl	2	25	15,10
Vertical Push Emphasis	Sets	Weight	Reps
Incline DB Press	2	45	10,10
Incline Cable Fly (seated)	2	30	9,9
Machine Overhead Press (standing viking press)	2	40	10
Machine Lateral Raises (standing)	G	30	30;10,14,20,25,30
Cable Overhead Tricep Extensions	2	70,50	8,15
Chest supported spider curl	G	20	35;14,15,6

 

[G34RS]

Having to pull back on the gym a bit. Some family health issues and work projects are priorities at the moment, but should be more consistent again after a couple of weeks

 

[G34RS]

Leg day - personal training

 

[G34RS]

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	70	10,8
Peck Dec Chest Fly	2	150,160	10,10
Reverse Pec Deck Fly	2	150,160	10,10
Cable Lateral Raise	2		15 to 20
Cable Front Double Bicep Curl (single arm or double depending on set up)	2	30,25(Did drag curls by mistake)	13,15
Cable Tricep Overhead Extension	2	60,70	20,11

 

[G34RS]

I should be able to get back to training regularly. Had to go in for minor sinus surgery to fix some breathing issues, but I feel better than I have in a long time now that I’m mostly healed up from it.

 

[G34RS]

Vertical Pull Emphasis	Sets	Weight	Reps
Chin ups (assisted)	G	-80	30;10,17,22,27,30
Single arm cable row	2	40	10,10
Chest Supported DB Reverse Fly	2	10,15	20,20
Cable Pull Over	2	70	18,13
JM Press	2	65,45	7,11
Seated Machine Bicep Curls	2	50	16,12

 

[Dustin07]

those freaking baseball biceps! I could never get the bulge that rounded and defined.

 

[G34RS]

those freaking baseball biceps! I could never get the bulge that rounded and defined.

Haha thanks, I need to work on triceps though to get them to fill out better.

 

[G34RS]

Vertical Push Emphasis	Sets	Weight	Reps	Sets	Weight	Reps
Incline DB Press	2	45	10,10	3	50	9,8,7
Incline Cable Fly (seated)	2	30	9,9	2	(FM)13	15,14
Machine Overhead Press (standing viking press)	2	40	10	3	35,45,40	10,6,
Machine Lateral Raises (standing)	G	30	30;10,14,20,25,30	G	(Atlantis)45	35;14,24,35
Cable Overhead Tricep Extensions	2	70,50	8,15	2	60	15,15
Chest supported spider curl	G	20	35;14,15,6	G	(DB)20	40;14,25,34,

 

[G34RS]

Ham/Glute Emphasis	Sets	Weight	Reps	Sets	Weight	Reps
Barbell Romanian Deadlift	2	95	10,9	3	95,105,105	10,10,10
Leg Press	2	225	8,8	2	180,230(Pendulum Leg Press)	10,10
Seated leg curl	2	110	13,12	2	70,80(lying)	20,17
Machine Adductor	2	65	15,12	3	65	15,15,
Abs/ Calves	2		15 to 20	2		15 to 20

 

[G34RS]

Vertical Pull Emphasis	Sets	Weight	Reps	Sets	Weight	Reps
Chin ups (assisted)	G	-80	30;10,17,22,27,30	G	-80	35;10,20,28,35
Single arm cable row	2	40	10,10	3	40	10,8,10
Chest Supported DB Reverse Fly	2	10,15	20,20	2	15,	16,15
Cable Pull Over	2	70	18,13	3	70,80,80	20,15,14
JM Press	2	65,45	7,11	2	50	10,9
Seated Machine Bicep Curls	2	50	16,12	2	50	13,9

 

[G34RS]

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	70	10,8	2	70,75	10,9
Peck Dec Chest Fly	2	150,160	10,10	2	160,170	10,9
Reverse Pec Deck Fly	2	150,160	10,10	2	160,170	10,8
Cable Lateral Raise	2		15 to 20	2	20	13,11
Cable Front Double Bicep Curl (single arm or double depending on set up)	2	30,25(Did drag curls by mistake)	13,15	2	50	18,15
Cable Tricep Overhead Extension	2	60,70	20,11	2	60,70	20,14

 

[G34RS]

Quad emphasis	Sets	Weight	Reps	Sets	Weight	Reps
Pendulum Squat	2	45,70	10,10	2	25,50,75	8,8,9,7
Leg Extensions superset w/ Walking Lunges	2	145,100	15,8	2	70	15,14
Walking Lunges	2	Bodyweight	15,12	2	Bodyweight (reps counted as per leg)	14,12
Laying leg curl	3	60	20,16,14	3	60	13,14,13
Calves/abs	2		15 to 20	3		15 to 20

 

[G34RS]

Horizontal Pull emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
One Arm DB Row	2	55,60	12,9	3	55,55,60	10,10,8	3	60	10,9,8
Dante Row	G	40	30;13,26,30	2	40,60	10,7	2	60	8,9
Seated Cable Row (Neutral Grip moderate length grip)	2	110,90	8,10	2	100,120	10,7	2	110	9,7
Cable Reverse Fly	2	20,20/10	15,10/10	2	15,20	20,15	3		15 to 20
Overhead Tricep Extension (pulling up)	2	80,60	8,13	2	65	15,13	3	65	20,15,13
Incline Curl	2	25	15,10	2	25,25/20	13, 8/6	3	20	15,14,13

 

[G34RS]

Vertical Push Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Incline DB Press	2	45	10,10	3	50	9,8,7	3	50	10,9,9
Incline Cable Fly (seated)	2	30	9,9	2	(FM)13	15,14	3	25	13,12,9
Machine Overhead Press (standing viking press)	2	40	10	3	35,45,40	10,6,	2	40	10,10
Machine Lateral Raises (standing)	G	30	30;10,14,20,25,30	G	(Atlantis)45	35;14,24,35	G	30	40;12,20,28,35,40
Cable Overhead Tricep Extensions	2	70,50	8,15	2	60	15,15	2	60	15,13
Chest supported spider curl	G	20	35;14,15,6	G	(DB)20	40;14,25,34,	G	20	40;18,31,40

 

[G34RS]

Ham/Glute Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Barbell Romanian Deadlift	2	95	10,9	3	95,105,105	10,10,10	3	95,115	10,10,10,
Leg Press	2	225	8,8	2	180,230(Pendulum Leg Press)	10,10	3	225	10,9,7
Seated leg curl	2	110	13,12	2	70,80(lying)	20,17	2	110	17,14
Machine Adductor	2	65	15,12	3	65	15,15,	2	65	16,13
Standing calf raise	2		15 to 20	2		15 to 20	3	200	15,11,9

 

[G34RS]

Vertical Pull Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Chin ups (assisted)	G	-80	30;10,17,22,27,30	G	-80	35;10,20,28,35	G	-80	35; 12,21,30,35
Single arm cable row	2	40	10,10	3	40	10,8,10	3	45	10,8,9
Chest Supported DB Reverse Fly	2	10,15	20,20	2	15,	16,15	3	15	18,15,13
Cable Pull Over	2	70	18,13	3	70,80,80	20,15,14	3	80	17,15,13
JM Press	2	65,45	7,11	2	50	10,9	3		15 to 20
Seated Machine Bicep Curls	2	50	16,12	2	50	13,9	3	Drop Set 50,40,30,20	13,10,10,10

 

[G34RS]

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	70	10,8	2	70,75	10,9	2	75	9,8
Peck Dec Chest Fly	2	150,160	10,10	2	160,170	10,9	2	170,180	10,10
Reverse Pec Deck Fly	2	150,160	10,10	2	160,170	10,8	2	170,180	10,8
Cable Lateral Raise	2		15 to 20	2	20	13,11	3	20	14,13,10
Cable Front Double Bicep Curl (single arm or double depending on set up)	2	30,25(Did drag curls by mistake)	13,15	2	50	18,15	3	50	17,17,13
Cable Tricep Overhead Extension	2	60,70	20,11	2	60,70	20,14	3	70,70,60	15,12,10

 

[G34RS]

Quad emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Pendulum Squat	2	45,70	10,10	2	25,50,75	8,8,9,7	3	50,75	10,10,8
Leg Extensions superset w/ Walking Lunges	2	145,100	15,8	2	70	15,14	2	75	20,15
Walking Lunges	2	Bodyweight	15,12	2	Bodyweight (reps counted as per leg)	14,12	2	BW	16,11
Laying leg curl	3	60	20,16,14	3	60	13,14,13	3	60	20,17,14
Seated calf raise	2		15 to 20	G;40			3	95	40;13,26,34,40

 

[G34RS]

Horizontal Pull emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
One Arm DB Row	2	55,60	12,9	3	55,55,60	10,10,8	3	60	10,9,8	3	60	8,9,9
Dante Row	G	40	30;13,26,30	2	40,60	10,7	2	60	8,9	3	60	10,10,8
Seated Cable Row (Neutral Grip moderate length grip, switch to narrow grip week 4)	2	110,90	8,10	2	100,120	10,7	2	110	9,7	2	110	10,8
Cable Reverse Fly	2	20,20/10	15,10/10	2	15,20	20,15	3		15 to 20	3	15	20,15,12
Overhead Tricep Extension (pulling up)	2	80,60	8,13	2	65	15,13	3	65	20,15,13	3	65	16,15,15
Incline Curl	2	25	15,10	2	25,25/20	13, 8/6	3	20	15,14,13	3	20	16,14,12
Vertical Push Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Incline DB Press	2	45	10,10	3	50	9,8,7	3	50	10,9,9	3	55	8,8,7
Incline Cable Fly (seated)	2	30	9,9	2	(FM)13	15,14	3	25	13,12,9	3	30,30,35 (Gymleco)	10,10,7
Machine Overhead Press (standing viking press)	2	40	10	3	35,45,40	10,6,	2	40	10,10	3	40	9,8,5
Machine Lateral Raises (standing)	G	30	30;10,14,20,25,30	G	(Atlantis)45	35;14,24,35	G	30	40;12,20,28,35,40	G		40
Cable Overhead Tricep Extensions	2	70,50	8,15	2	60	15,15	2	60	15,13	3	60	15,14,12
Chest supported spider curl	G	20	35;14,15,6	G	(DB)20	40;14,25,34,	G	20	40;18,31,40	G	20	50;16,31,41,50

 

[G34RS]

Today was just mix of stuff that had to cut short earlier in the week due to hitting the gym a couple times close to closing

 

[G34RS]

Ham/Glute Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Barbell Romanian Deadlift	2	95	10,9	3	95,105,105	10,10,10	3	95,115	10,10,10,	3	135	8,8,6
Leg Press	2	225	8,8	2	180,230(Pendulum Leg Press)	10,10	3	225	10,9,7	3	230	8,9,7
Seated leg curl	2	110	13,12	2	70,80(lying)	20,17	2	110	17,14	3	110	15,15,12
Machine Adductor	2	65	15,12	3	65	15,15,	2	65	16,13	3	65	17,16,12
Standing calf raise	2		15 to 20	2		15 to 20	3	200	15,11,9	3		15 to 20

 

[G34RS]

Vertical Pull Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Chin ups (assisted)	G	-80	30;10,17,22,27,30	G	-80	35;10,20,28,35	G	-80	35; 12,21,30,35	G	-80	40;12,21,29,36,40
Single arm cable row	2	40	10,10	3	40	10,8,10	3	45	10,8,9	3	40	9,10,8
Chest Supported DB Reverse Fly	2	10,15	20,20	2	15,	16,15	3	15	18,15,13	3	15	18,16,12
Cable Pull Over	2	70	18,13	3	70,80,80	20,15,14	3	80	17,15,13	4	70	16,15,14,
JM Press	2	65,45	7,11	2	50	10,9	3	50	14,12;11	3	50	15,14,12
Seated Machine Bicep Curls	2	50	16,12	2	50	13,9	3	Drop Set 50,40,30,20	13,10,10,10	3	50	Myo rep set

 

[G34RS]

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	70	10,8	2	70,75	10,9	2	75	9,8	3	75	10,9,6
Peck Dec Chest Fly	2	150,160	10,10	2	160,170	10,9	2	170,180	10,10	2	180	10,7
Reverse Pec Deck Fly	2	150,160	10,10	2	160,170	10,8	2	170,180	10,8	2	180	10,10
Cable Lateral Raise	2		15 to 20	2	20	13,11	3	20	14,13,10	3	20	15,12,11
Cable Front Double Bicep Curl (single arm or double depending on set up)	2	30,25(Did drag curls by mistake)	13,15	2	50	18,15	3	50	17,17,13	3	15,20,25 (Prime Cable)	20,20,18
Cable Tricep Overhead Extension	2	60,70	20,11	2	60,70	20,14	3	70,70,60	15,12,10	3	70	17,10,13

 

[G34RS]

Quad emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Pendulum Squat	2	45,70	10,10	2	25,50,75	8,8,9,7	3	50,75,75	10,10,8	3	70	10,10,7
Leg Extensions superset w/ Walking Lunges	2	145,100	15,8	2	70	15,14	2	75	20,15	3	100(LF)	20,19,14
Walking Lunges	2	Bodyweight	15,12	2	Bodyweight (reps counted as per leg)	14,12	2	BW	16,11	3	BW	20,13,8
Laying leg curl	3	60	20,16,14	3	60	13,14,13	3	60	20,17,14	3	60,70,70	20,17,15
Seated calf raise	2		15 to 20	G;40			3	95	40;13,26,34,40	3		15 to 20

 

[G34RS]

Horizontal Pull emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
One Arm DB Row	2	55,60	12,9	3	55,55,60	10,10,8	3	60	10,9,8	3	60	8,9,9	3	60,65	10,10,9
Dante Row	G	40	30;13,26,30	2	40,60	10,7	2	60	8,9	3	60	10,10,8	4	60,65,65	10,8,8,
Seated Cable Row (Neutral Grip moderate length grip, switch to narrow grip week 4)	2	110,90	8,10	2	100,120	10,7	2	110	9,7	2	110	10,8	3	110	10,8,7
Cable Reverse Fly	2	20,20/10	15,10/10	2	15,20	20,15	3		15 to 20	3	15	20,15,12	4	15	20,18,11,14
Overhead Tricep Extension (pulling up)	2	80,60	8,13	2	65	15,13	3	65	20,15,13	3	65	16,15,15	3	80,60,50 (mixed cable exercises)	20,15,11
Incline Curl	2	25	15,10	2	25,25/20	13, 8/6	3	20	15,14,13	3	20	16,14,12	3	20	13,13,9

 

[G34RS]

Vertical Push Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Incline DB Press	2	45	10,10	3	50	9,8,7	3	50	10,9,9	3	55	8,8,7	4	55	9,8,7,7
Incline Cable Fly (seated)	2	30	9,9	2	(FM)13	15,14	3	25	13,12,9	3	30,30,35 (Gymleco)	10,10,7	3	25 (Gymleco)	12,12,12
Machine Overhead Press (standing viking press)	2	40	10	3	35,45,40	10,6,	2	40	10,10	3	40	9,8,5	4	35,40,40,40	10,8,7,5
Machine Lateral Raises (standing)	G	30	30;10,14,20,25,30	G	(Atlantis)45	35;14,24,35	G	30	40;12,20,28,35,40	G		40	G		45
Cable Overhead Tricep Extensions	2	70,50	8,15	2	60	15,15	2	60	15,13	3	60	15,14,12	3	60	16,15,12
Chest supported spider curl	G	20	35;14,15,6	G	(DB)20	40;14,25,34,	G	20	40;18,31,40	G	20	50;16,31,41,50	G	20	55;20,33,42,55

 

[G34RS]

Ham/Glute Emphasis	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Barbell Romanian Deadlift	2	95	10,9	3	95,105,105	10,10,10	3	95,115	10,10,10,	3	135	8,8,6	3	140	9,9,6
Leg Press subbed for hack on week 5	2	225	8,8	2	180,230(Pendulum Leg Press)	10,10	3	225	10,9,7	3	230	8,9,7	3	185	10,8,
Seated leg curl	2	110	13,12	2	70,80(lying)	20,17	2	110	17,14	3	110	15,15,12	3(prime)	100	15,15,12
Machine Adductor	2	65	15,12	3	65	15,15,	2	65	16,13	3	65	17,16,12	4	65	17,16,12,13
Standing calf raise	2		15 to 20	2		15 to 20	3	200	15,11,9	3			3	95(seated)	17,15,12

 

[G34RS]

Past couple months I’ve been doing more of a recomp to see how well I can improve with a tighter, less puffy frame. I’m still at a similar amount of calories, maybe a couple hundred less overall. Right now at 192.

 

[G34RS]

Quad emphasis		Set 1 Weight	Set 1 Reps	Set 2 Weight	Set 2 Reps
Lying Leg Curl		70	14	70	14
Hip Press		200(precor)	12	200	12
Leg Extensions		100(precor)	14	100	14
Walking Lunge		15	14	15	12

 

[G34RS]

Vertical Pull emphasis		Set 1 Weight	Set 1 Reps	Set 2 Weight	Set 2 Reps
Cable Overhead Tricep Extension		60	20	70	15
Concentration Curl		20	14	20	13
Cable Pull Over		80	20	90	13
Wide Grip Lat Pulldown		100	13	100	11
Reverse Fly (Chest supported DB)		20	15	20	13
Preacher Curl		50(precor)	12	50	12

 

[G34RS]

Vertical Push Emphasis		Set 1 Weight	Set 1 Reps	Set 2 Weight	Set 2 Reps
Prime Incline Chest Press		45	17	45	14
Pec Deck Chest Fly		180	12	180	10
Cable Curl (Single arm or both)		50	18	50	15
Standing Overhead Press (barbell or viking machine)		50	10	40	11
Single Arm Tricep Pushdown		30	20	35	10
Sinlge arm Tricep Overhead Extension		30	13	30	10

 

[G34RS]

Horizontal Push Emphasis	Notes	Set 1 Weight	Set 1 Reps	Set 2 Weight	Set 2 Reps
Barbell Curl or Spider Curl		20	20	22.5	15
Close Grip Bench Press		75	18	75	15
Bench Press (Cambered or regular)		115	10	115	9
Incline DB Bench Press		50	9	42.5	8
Seated DB Overhead Press		25	12	25	12
Smith Machine JM Press or BB JM Press		60	12	60	9

 

[G34RS]

Ham/Glute Emphasis		Set 1 Weight	Set 1 Reps	Set 2 Weight	Set 2 Reps
Stiff legged deadlift		135	12	135	10
Leg Press		230	10	230	10
Walking Lunge		15	14	15	11
Seated Leg Curl		110	20	115	15
Seated Calf Raise
Horizontal Pull Emphasis		Set 1 Weight	Set 1 Reps	Set 2 Weight	Set 2 Reps
JM Press or Ez Bar Skull Crusher		50	16	50	15
T- Bar Row (Machine or barbell)		70	18	70	14
Close Grip Seated Cable Row		110	12	110	12
Incline Curls		20	15	20	11
Seated Machine Dip (Tricep focus)		180	13	180	11
Cable Pull Over		90	16	90	12

 

[G34RS]

Horizontal Push Emphasis	Reps	Weight	Reps	Weight
Barbell Curl or Spider Curl	20	40	13	50
Close Grip Bench Press	10	95	11	95
Bench Press (Cambered or regular)	15	115	11	115
Incline DB Bench Press	11	35	12	35
Seated DB Overhead Press	13	25	13	25
Smith Machine JM Press or BB JM Press	14	50	12	50

 

[G34RS]

Vertical Pull emphasis	Reps	Weight	Reps	Weight
Cable Overhead Tricep Extension	15	70	12	70
Concentration Curl	15	20	14	20
Cable Pull Over	20	85	15	85
Wide Grip Lat Pulldown	10	110	11	110
Reverse Fly (Chest supported DB)	20	15	14	15
Preacher Curl	15(plate loaded)	45	12	45
	Set 1	Set 1	Set 2	Set 2
Vertical Push Emphasis	Reps	Weight	Reps	Weight
Prime Incline Chest Press	12	45	13	45
Pec Deck Chest Fly	13	180	10	180
Cable Curl (Single arm or both)	18	50	16	50
Standing Overhead Press (barbell or viking machine)	15	40	8	40
Single Arm Tricep Pushdown	12	30	9	30
Sinlge arm Tricep Overhead Extension	10	30	6	30

 

[G34RS]

Horizontal Pull Emphasis	Reps	Weight	Reps	Weight
JM Press or Ez Bar Skull Crusher	11	60	10	60
T- Bar Row (Machine or barbell)	15	80	11	80
Close Grip Seated Cable Row	12	110	11	110
Incline Curls	15	20	13	20
Seated Machine Dip (Tricep focus)	8(prime)	130	8	130
Cable Pull Over	14	100	10	100

 

[G34RS]

Horizontal Push Emphasis	Reps	Weight	Reps		Reps	Weight	Reps	Weight
Barbell Curl or Spider Curl	20	45	16	45	14	45	9	45
Close Grip Bench Press	11	105	12	105	5	105
Bench Press (Cambered or regular)	12	115	9	115	8	115	8	115
Incline DB Bench Press	11		12
Seated DB Overhead Press	13		13
Smith Machine JM Press or BB JM Press	14	50	14	50

 

[G34RS]

Vertical Pull emphasis	Reps		Reps		Reps	Weight
Cable Overhead Tricep Extension	18	70	18	75	11	75
Concentration Curl	12	25	10	25	10	25
Cable Pull Over	20	95	15	95
Wide Grip Lat Pulldown	11	120	10	120	6	120
Reverse Fly (Chest supported DB)	17	20	13	20
Preacher Curl	15(plate loaded)	50	12	50	10	50

 

[G34RS]

Vertical Push Emphasis	Reps		Reps		Reps	Weight	Reps	Weight
Prime Incline Chest Press	11(HS)	60	11	60	9	60
Pec Deck Chest Fly	10(precor)	120	11	120	11	120
Cable Curl (Single arm or both)	17	60	15	60	12	60
Standing Overhead Press (barbell or viking machine)	15
Single Arm Tricep Pushdown	12	40	10	40	10	40	5	40
Sinlge arm Tricep Overhead Extension	11	30	7	30	7	30	5	30

 

[G34RS]

Ham/Glute Emphasis	Reps		Reps		Reps	Weight
Stiff legged deadlift	11	155	8	165	7	165
Leg Press	10	230	9	230
Walking Lunge	12
Seated Leg Curl	12	130	13	130	9	130

 

[G34RS]

Horizontal Pull Emphasis	Reps		Reps		Reps	Weight	Reps	Weight
JM Press or Ez Bar Skull Crusher	10	70	14	70	13	70
T- Bar Row (Machine or barbell)	13	80	11	80	10	80
Close Grip Seated Cable Row	12	120	10	120	8	120
Incline Curls	12	25	11	25	6	25	11	20
Seated Machine Dip (Tricep focus)	11	135	7	140
Cable Pull Over	13	110	12	110	6	110