Accountability Workout Log

G34RS

G34RS

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Awards
1
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Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
65,65,65,65,65

DB Incline bench press 5x15
40,40,40,40,30
-super set-
DB Incline hex press 5x12
40,40,40,30,30

Upright row (DB) 5x12
35,35,35,40,40

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20

Master Press shoulder press
5x12
20,20,20,20,20
 
G34RS

G34RS

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Back

Underhand rows 3x12
75,75,75

Lat pulldowns 3x12
70,80,80

Standing T-bar row 5x12
45,45,45,45,45

DB rows 5x15
27.5,27.5,27.5,22.5,22.5

Cable pullover 4x12
60,65,65,65

Reverse fly (Proformance machine) 4x12
25,25,25,25

Rack pulls 5x10
135,135,135,135,135
 
G34RS

G34RS

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Awards
1
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Deadlifts/arms

Deadlifts
Straight leg 5x15
115,115,115,115,115
-super set-
Standard 5x10
135,135,135,135,135

Preacher curls
6 sets
15r 55, 12r 55/45/35, 10r 45, 8r 45, 6r 55, 12r drop set 55

Tricep dip machine 6x12
115,125,140,140,140,140

Rope Tricep Extensions 6x15
40,40,40,45,50,50
 
G34RS

G34RS

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1
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Legs 2

Leg extensions 5x15
Single
25,25,25,20,
-super set-
Both
60,60,60,50,60

Leg press 5x10
Single
80,80,80,80,80
-super set-
Both
160,180,180,180,170

Arsenal pendulum squats 5x12
20,20,20,20,20

Arsenal squats 5x12
50,50,50,50,50
 
G34RS

G34RS

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1
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Legs 1

Leg curls 5x10
Both 75,75,75,75,75
-super set-
Single 30,30,30,30,30

Arsenal Strength Hack Squat 5x10
40,40,30,20,20

Leg press 5x10
High/wide
160,160,160,160,160
-super set-
Low/close
140,140,140,140,160

Arsenal Front Squat 5x10
50,70,70,70,70

Lunges 5x10
30,30,30,30,30
-super set-
Sumo squat 5x15
30,30,30,30,30
 
G34RS

G34RS

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1
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Back

Underhand rows 3x12
100,100,100

Lat pulldowns 3x12
90,105,105

Chest supported T-bar row 5x12
45,45,45/35,35,35

Machine rows 5x15
105,105,105,105,105

Cable pullover 4x12
80,80,70,70/60

Reverse fly (Proformance machine) 4x12
30,40,40,40

Rack pulls 5x10
155,155,155,135,135
 
G34RS

G34RS

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1
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Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
75,75,75,75,75

DB Incline bench press 5x15
40,40,40,40,30
-super set-
DB Incline hex press 5x12
40,40,40,40,30

Upright row (Cable) 5x12
70,70,70,70,70

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20
 
G34RS

G34RS

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Legs 2

Leg extensions 5x15
Single
25,25,25,25,25
-super set-
Both
60,60,60,60,60

Leg press 5x10
Single
80,80,80,80,80
-super set-
Both
160,180,180,180,180

Arsenal pendulum squats 5x12
25,25,20,20,20

Arsenal squats 5x12
50,70,80,90,90
 
G34RS

G34RS

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Awards
1
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Deadlifts/arms

Deadlifts
Straight leg 5x15
115,115,115,125,125
-super set-
Standard 5x10
135,135,135,145,145

Preacher curls
6 sets
15r 55, 12r 55, 10r 55/45, 8r 45, 6r 55/45, 12r drop set 45

Tricep dip machine 6x12
140,140,160/150,150,140,140

Rope Tricep Extensions 6x15
40,45,45,45,40,40
 
G34RS

G34RS

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Legs 1

Leg curls
Both 5x10 75,80,80,80,80
-super set-
Single 5x15 30,30,30,30,30

(Accidentally have been doing only 10 reps per set for single leg the past couple workouts, including this one; Should be 15.)

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
160,180,180,200,200
-super set-
Low/close
140,160,160,180,180

Arsenal Front Squat 5x10
70,70,70,80,80

Lunges 5x10
30,30,30,30,30
-super set-
Sumo squat 5x15
30,30,30,30,30
 
G34RS

G34RS

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Awards
1
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Balance ball pushups 5x12

Pec fly 5x15
85,85,85,85,85

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,80,80

No shoulders today
 
G34RS

G34RS

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Legs 2

Leg extensions 5x15
Single
30,30,35,35,40
-super set-
Both
60,65,65,70,70

Leg press 5x10
Single
80,90,100,100,90
-super set-
Both
190,190,200,210,210

Pendulum squats 5x12
50,50,50,50,50

Machine squats 5x12
50,50,50,50,50
 
G34RS

G34RS

Member
Awards
1
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Deadlifts/arms

Deadlifts
Straight leg 5x15
125,125,125,125,125
-super set-
Standard 5x10
145,145,145,145,145

Preacher curls
6 sets
15r 55, 12r 55, 10r 55, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
140,140,150,150,140,140

Rope Tricep Extensions 6x15
40,50,50,50,40,40
 
G34RS

G34RS

Member
Awards
1
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Legs 1

Leg curls
Both 5x10 80,80,80,80,80
-super set-
Single 5x15 25,25,25,25,25

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
180,200,200,200,200
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
80,90,90,100,120

Lunges x10
30,30,30,
-super set-
Sumo squat 3x15
30,30,30,

Had to cut last exercise short because the gym was closing for the night
 
G34RS

G34RS

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Back

Cable underhand rows 3x12
105,105,105

Lat pulldowns 3x12
105,90,100

Chest supported T-bar row 5x12
50,50,50,50,50

Machine rows 5x15
110,110,110,110,110

Cable pullover 4x12
80,80,80,80

Reverse fly (Proformance machine) 4x12
40,40,40,40

Rack pulls 5x10
155,155,155,155,155
 
G34RS

G34RS

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Balance ball pushups 5x12

Pec fly 5x15
85,85,85,85,85

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,80,80

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20
 
G34RS

G34RS

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Legs 2

Leg extensions (Atlantis machine) 5x15
Single
15,20,20,20,25
-super set-
Both
45,60,60,60,60

Leg press 5x10 (Technogym machine)
Single
80,80,80,80,80,
-super set-
Both
180,180,180,180,180/160

Arsenal Pendulum squats 5x12
10,20,20,20,20
 
G34RS

G34RS

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Awards
1
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Deadlifts/arms

Deadlifts
Straight leg 5x15
125,125,125,125,115
-super set-
Standard 5x10
145,145,145,135,135

DB curls
6 sets
15r 30, 12r 35 10r 40, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
140,140,160,160,160,160

Rope Tricep Extensions 6x15
50,50,50,50,50,50
 
G34RS

G34RS

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Leg curls
Both 5x10 80,90,90,95,95

Standing Single 5x15 22.5,22.5,22.5,22.5,22.5

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
200,220,220,220,220
-super set-
Low/close
180,200,200,200,200

Arsenal Front Squat 5x10
90,110,120,130,155
 
G34RS

G34RS

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Back

Cable underhand rows 3x12
105,105,105

Hammer Strength Lat pulldowns 3x12
120,120,130

Chest supported T-bar row 5x12
50,55,55,55,50

Machine rows 5x15
110,110,110,110,110

Cable pullover 4x12
80,90,85,85

Reverse fly (Proformance machine) 4x12
45,45,45,45

Rack pulls 5x10
155,155,155,155,155
 
G34RS

G34RS

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Awards
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Balance ball pushups 5x12

Pec fly 5x15
85,85,90,90,90

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,80,80

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20
 
G34RS

G34RS

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Leg extensions (Cybex machine) 5x15
Single
20,35,35,35,35
-super set-
Both
70,75,75,75,75

Leg press 5x10 (Cybex machine)
Single
90,100,100,100,110
-super set-
Both
230,230,230,240,240

Freemotion Pendulum squats 5x12
90,140,190,190,190

Machine squats 5x12
90,90,115,140,140
 
G34RS

G34RS

Member
Awards
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Deadlifts
Straight leg 5x15
135,135,135,135,135
-super set-
Standard 5x10
155,145,145,135,135

Preacher curls
6 sets
15r 55, 12r 55 10r 55, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
160,160,140,140,115,115

Rope Tricep Extensions 6x15
50,55,55,55,50,50
 
G34RS

G34RS

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Cable underhand rows 3x12
105,105,105

Wide MAG Lat pulldowns 3x12
105,105,105

Chest supported T-bar row 5x12
55,55,55,55,55

Machine rows 5x15
110,120,130,125/120,120

Cable pullover 4x12
90,95/80,90,90

Reverse fly (Proformance machine) 4x12
45,45,45,45

Rack pulls 5x10
155,155,155,155,155
 
G34RS

G34RS

Member
Awards
1
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Legs 1

Leg curls
Both 5x10 85,95,95,95,95
-super set-
Single 5x15 25,25,25,20,15

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
200,200,200,200,200
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
115,125,125,125,125

Going a bit lighter and focusing on form. Been too sloppy when moving the weights up, and it’s been bugging my knees.
 
G34RS

G34RS

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Awards
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Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
90,90,90,90,90

DB Incline bench press 5x15
40,40,40,30,30
-super set-
DB Incline hex press 5x12
40,40,40,30,30

Upright row (Cable) 5x12
85,95,110,110,110

Heavy partial lateral raises 5x10
60,60,50,50,60
-super set-
Full range raises 5x15
30,30,20,25,30

Arsenal shoulder press
5x12
 
G34RS

G34RS

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Leg extensions (Atlantis) 5x15
Single
25,25,25,20,20
-super set-
Both
65,65,65,65,60

Leg press 5x10 (Technogym)
Single
80,100,100,120,120
-super set-
Both
180,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,30,30,30,30

Machine squats (Legend) 5x12
115,115,115,115,115
 
G34RS

G34RS

Member
Awards
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Deadlifts/arms

Deadlifts
Straight leg 5x15
135,135,135,135,135
-super set-
Standard 5x10
155,145,145,145,145

Preacher curls
6 sets
15r 55, 12r 55, 10r 55, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
140,140,140,140,140,140

Rope Tricep Extensions 6x15
55,55,55,50,50,50
 
G34RS

G34RS

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Awards
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Leg curls
Both 5x10 85,95,95,95,95
-super set-
Single 5x15 25,25,25,25,25

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
200,220,240,240,240
-super set-
Low/close
180,200,200,200,200

Arsenal Front Squat 5x10
115,140,160,190,230
 
G34RS

G34RS

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Back

Cable underhand rows 3x12
105,105,105

Lat pulldowns 3x12
105,105,105

Chest supported T-bar row 5x12
55,55,55,55,55

Machine rows 5x15
120,120,110,110,110

Cable pullover 4x12
85,85,90,95

Reverse fly (Proformance machine) 4x12
45,45,45,45

Rack pulls 5x10
155,155,165,165,165
 
G34RS

G34RS

Member
Awards
1
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Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
90,100,100,100,100

DB Incline bench press 5x15
40,40,40,40,30
-super set-
DB Incline hex press 5x12
40,40,40,40,30

Upright row (Cable) 5x12
95,95,95,100,100

Heavy partial lateral raises 5x10
60,60,60,60,60
-super set-
Full range raises 5x15
30,30,30,30,30

Arsenal shoulder press
5x12
 
G34RS

G34RS

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Leg extensions (Atlantis) 5x15
Single
20,20,20,20,20
-super set-
Both
65,65,65,65,65

Leg press 5x10 (Technogym)
Single
100,100,100,100,100
-super set-
Both
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25
 
G34RS

G34RS

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Deadlifts/arms

Deadlifts (LeverEdge; Arms weigh 30 lbs each; Not added to weight)
Straight leg 5x15
90,100,100,110,120
-super set-
Standard 5x10
120,120,130,140,140

Preacher curls
6 sets
15r 65, 12r 65, 10r 65/55, 8r 55, 6r 55, 12r drop set 65

Tricep dip machine 6x12
140,160,160,170,170,170

Rope Tricep Extensions 6x15
60,60,60,60/50,50,50
 
G34RS

G34RS

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Leg curls (Prime)
Both 5x10 70,70/60,55,60,55
-super set-
Single 5x15 20,15/10,10,15/10,10

Arsenal Strength Hack Squat 5x10
25,25,25,30,30

Leg press (Hammer Strength) 5x10
High/wide
180,230,230,230,230
-super set-
Low/close
180,205,205,205,205

Arsenal Front Squat 5x10
180,180,180,180,180
 
G34RS

G34RS

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Back

Cable underhand rows 3x12
105,105/90,95

Lat pulldowns 3x12
105,115,115

Chest supported T-bar row 5x12
55,55,55,55,55

Machine rows 5x15
115,115,115,115,115

Cable pullover 4x12
90/85,85,85,90

Reverse fly (Prime) 4x12
70,80/75,75,85/80

Rack pulls 5x10
165,165,175,175,175
 
G34RS

G34RS

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Balance ball pushups 5x12
-super set-
Pec fly (Body Masters) 5x15
60,60,60,60,60

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
100,110,110/100,100,100

Lateral raises (Nautilus)
Heavy Partial 5x10
35,70,70,70,70
-super set-
Full range raises 5x15
20,45,40,40,40
 
G34RS

G34RS

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Legs 2

Leg extensions (Atlantis) 5x15
Single
20,20,20,20,20
-super set-
Both
65,70,70,70,70

Leg press 5x10 (Technogym)
Single
100,100,100,100,100
-super set-
Both
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25

Machine squats (Arsenal) 5x12
115,115,90,90,90
 
G34RS

G34RS

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Deadlifts/arms

Deadlifts
Straight leg 5x15
135,135,135,135,135
-super set-
Standard 5x10
155,145,145,145/135,135

Preacher curls (Prime)
6 sets
15r 65, 12r 80, 10r 80, 8r 80, 6r 85, 12r 90 drop set

Tricep dip machine 6x12
160,160,170,170,170,170

Rope Tricep Extensions 6x15
60,65/60,60,60,50,50
 
G34RS

G34RS

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Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
90,100,100,100,100

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
100,100,100,100,100

Lateral raises (Proformance)
Heavy Partial 5x10
70,75,75,75,75
-super set-
Full range raises 5x15
40,40,40,40,40

Arsenal shoulder press
5x12
 
G34RS

G34RS

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Leg curls (Life Fitness)
Both 5x10 85,95,95,95,90
-super set-
Single 5x15 40,30/25,25,25,20

Arsenal Strength Hack Squat 5x10
25,25,25,25,25

Leg press (Hammer Strength) 5x10
High/wide
230,230,230,230,230
-super set-
Low/close
180,205,205,205,205

Arsenal Front Squat 5x10
180,180,180,180,180
 
G34RS

G34RS

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Adding an additional few sets of arm work to my back and chest days for the next few weeks to see if I get any benefit from the increase. Keeping it small as to prevent from possibly overtraining.

Back

Underhand rows 3x12
110,120,120

Lat pulldowns (Arsenal) 3x12
50,50,50

Chest supported T-bar row 5x12
55,60,60,60,60

Machine rows 5x15
115,115,115,115,115

Cable pullover 4x12
85,85,90,90

Reverse fly (Atlantis) 4x12
80,80,80,80

Rack pulls 5x10
175,175,175,175,175

Cable Bicep Curls
3x15
50,50,60
 
G34RS

G34RS

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Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
100,105,105,105,105

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,85,85

Lateral raises (Proformance)
Heavy Partial 5x10
75,75,75,75,75
-super set-
Full range raises 5x15
40,40,40,40,40

Arsenal shoulder press
5x12

Rope Tricep Extensions 3x15
60,60,50
 
G34RS

G34RS

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Preacher curls (LifeFitness)
6 sets
15r 65, 12r 70, 10r 70, 8r 70, 6r 80, 12r 75 drop set

Tricep dip machine (Nautilus) 6x12
95,110,125,125,125,125

Rope Tricep Extensions 6x15
60,60/50,50,50/40,40,40
 
G34RS

G34RS

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Legs 2

Leg extensions (Atlantis) 5x15
Single
20,20,20,20,25
-super set-
Both
70,70,75,75,75

Leg press 5x10 (Technogym)
Single
100,100,100,100,100
-super set-
Both
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25

Machine squats (Arsenal) 5x12
115,115,100,100,100
 

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