Accountability Workout Log

G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (LF) 3x12
140,140,140

Lat pulldowns (Arsenal) 3x12
50,60,60

Supported T-bar row 5x12
65,65,70,70/60,60

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

Cable pullover 4x12
110,110,110,110

Reverse fly (Prime) 4x12
95,95,95,95

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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Deadlifts/arms

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

Bicep curls (Prime)
6 sets
15r 110, 12r 120, 10r 120, 8r 120, 6r 120, 12r 120 drop set

Rope Tricep Extensions 6x15
55,60,65,60,60,60
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Chest/shoulders

Balance ball pushups 5x12

Standing Pec fly (Atlantis) 5x15
105,115,120,130,130

Prime Incline bench press 5x15
60,60,60,60,50
-super set-
Prime Incline hex press 5x12
60,60,60,50,50

Upright row (Cable) 5x12
120,120,120,120,120

Machine Lateral raises
Heavy Partial 5x10
80,80,80,85,85
-super set-
Full range raises 5x15
35,35,40,40,40

Arsenal shoulder press
5x12
40,40/30,30/20,20,20/0
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 1

Leg curls
Both (Life Fitness) 5x10 110,115,115,115,110
-super set-
Single 5x15 35,35,35,35,35

Banded Arsenal Strength Hack Squat 5x10
115,115,115,120,120

Leg press (TG) 5x10
High/wide
220,220,220/200,200,200
-super set-
Low/close
200,200,200,200,200

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

Sumo squat 5x15
40,40,40,40,40
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
120,120,120,120,120

Db bench press 5x15
50,50,50,40,40
-super set-
Db hex press 5x12
50,50,50,40,40

Upright row (Cable) 5x12
125,130,135,135,135

Machine Lateral raises
Heavy Partial 5x10
85,85,85,85,85
-super set-
Full range raises 5x15
40,40,40,40,40

Arsenal shoulder press
5x12
30,30,30,30,30/20
 
Last edited:
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,30,30,30,30
-super set-
Both
75,80,80,80,80

Leg press 5x10 (TG)
Single
100,100,120,120,120
-super set-
Both
220,220,220,220,220

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

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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Arms


Bicep curls (Cable)
6 sets
15r 80, 12r 80, 10r 80, 8r 80, 6r 85, 12r 90 drop set

Tricep dip machine (Atlantis) 6x12
180,180,180,180,180,180

Rope Tricep Extensions 6x15
60,70/65,65,60,60,55
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (LF) 3x12
140,140,140

Lat pulldowns (Arsenal) 3x12
50,70,70

Supported T-bar row 5x12
65,65,65,65,65

Machine rows 5x15
120,120,125,125,125

Cable pullover 4x12
110/100,100,100,100

Reverse fly (Prime) 4x12
110/100,100,100,100/95
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Rack pulls
135,165,165,175,175

Bicep curls (Prime)
6 sets
15r 120, 12r 120/110, 10r 120, 8r 110/100, 6r 120, 12r 120 drop set

Tricep dip machine (Atlantis) 6x12
180,190,190,200,200,200

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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (LF) 3x12
140,140,150

Lat pulldowns (Arsenal) 3x12
60,70,70

Supported T-bar row 5x12
65,75,75,80,80

Machine rows 5x15
125,125,125,125,125

Cable pullover 4x12
100,110,110,110

Reverse fly (Prime) 4x12
100,100,100,90

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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
120,120,125,125,125

Incline bench press (Prime) 5x15
60,60,60,60,50
-super set-
Incline hex press (Prime) 5x12
60,60,60,50,50

Upright row (Cable) 5x12
130,125,125,125,125

Machine Lateral raises
Heavy Partial 5x10
85,85,85,85,85
-super set-
Full range raises 5x15
40,40,40,40,40
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,40,40,40,40
-super set-
Both
80,85,85,85,85

Leg press 5x10 (TG)
Single
120,120,120,120,120
-super set-
220,220,220,220,200
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Deadlifts/arms

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

Bicep curls (Cable)
6 sets
15r 80, 12r 80 10r 80, 8r 80, 6r 85, 12r 85 drop set

Tricep dip machine (Atlantis) 6x12
180,200,200,200,200,200

Rope Tricep Extensions 6x15
60,70/65,70/60,65/55,60/50,50
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
160,170,170

Lat pulldowns (Arsenal) 3x12
60,70,70

Supported T-bar row 5x12
70,80,80,70,70

Machine rows 5x15
125,125,130,130,130

Cable pullover 4x12
110,110,110,110

Reverse fly (Prime) 4x12
90,95,95,95

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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Leg curls
Both (Life Fitness) 5x10 110,110,110,110,110
-super set-
Single 5x15 35,35,35,35,35

Banded Arsenal Strength Hack Squat 5x10
110,110,110,120,130

Leg press (TG) 5x10
High/wide
200,220,220,200,200
-super set-
Low/close
200,220,200,200,200
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
170,170,170

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,80,80,80,80/70

Machine rows 5x15
130,135,135,135,130

Cable pullover 4x12
110,110,110/100,100

Reverse fly (Prime) 4x12
95,95,95,95
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,40,40,40,40
-super set-
Both
85,85,85,85,85

Leg press 5x10 (TG)
Single
120,120,120,120,120
-super set-
220,220,220,220,220

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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
125,125,125/120,125,125

Incline bench press (Prime) 5x15
60,60,60,60,60/50
-super set-
Incline hex press (Prime) 5x12
60,60,60,60/50,50

Upright row (Cable) 5x12
125,130,130,135,135

Machine Lateral raises
Heavy Partial 5x10
85,90,90,90,90
-super set-
Full range raises 5x15
40,45,45,45,45

Arsenal shoulder press
5x12
30,30,20,20,20
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Deadlifts
Straight leg 5x15
135,145,145,145,135
-super set-
Standard 5x10
135,145,145,145,135
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Single arm bicep curls (Prime)
6 sets
15r 50, 12r 50, 10r 50, 8r 50, 6r 50, 12r 55 drop set

Tricep dip machine (Atlantis) 6x12
175,175,175,165,165,150

Handle Tricep Extensions 6x15
80/60,75/70,70/60,60,60/50
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Leg curls
Both (Life Fitness) 5x10 110,115,115,115,115
-super set-
Single 5x15 35,40,40,40,35

Banded Arsenal Strength Hack Squat 5x10
115,115,125,135,135

Leg press (TG) 5x10
High/wide
200,220,220,220,220
-super set-
Low/close
200,220,220,220,220

Arsenal Front Squat 5x10
180,205,205,205,205
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,70,70,70,80/70

Machine rows 5x15
135,135,140,140,140

Cable pullover 4x12
100,100,100,105

Reverse fly (Prime) 4x12
95,100,100,95

Rack pulls 5x10
165,165,165,165,165

Single arm bicep curls (Prime) 3x12
50,50,50
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Deadlifts/arms

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

Single arm bicep curls (Prime)
6 sets
15r 50, 12r 50, 10r 50, 8r 55, 6r 60, 12r 60 drop set

Tricep dip machine (Atlantis) 6x12
180,190,190,180,180,180

Rope Tricep Extensions 6x15
70,75,75/65,65/60,60,55
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,70,70,70,70

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
105,105,105,110

Reverse fly (Prime) 4x12
95,105,105,100

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

Single arm bicep curls (Prime) 3x12
60,60/50,55
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 1

Leg curls
Both (Life Fitness) 5x10 115,115,115,110,110
-super set-
Single 5x15 40,40,40,40,40

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,90,100,110,110

Leg press (Arsenal) 5x10
High/wide
180,180,180,180,180
-super set-
Low/close
180,180,180,180,180

Sumo squat 5x15
40,40,40,50,50
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,75,75,75,70

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
105,110,110,110

Reverse fly (Prime) 4x12
105,105,105,105

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

EZ Barbell curls 3x12
55,55,45
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Deadlifts/arms

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

Bicep curls (Prime)
6 sets
15r 125, 12r 125, 10r 125/115, 8r 115, 6r 115, 12r 125 drop set

Tricep dip machine (Atlantis) 6x12
180,200,200,190,180,180

Handle Tricep Extensions 6x15
70,70,60/50,55,50,45
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 2

Leg extensions (Prime) 5x15
Single
25,35,35,35,35
-super set-
Both
60,75,85,85,75

Leg press 5x10 (TG)
Single
100,100,100,100,100
-super set-
200,200,220,200,200

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

Machine squats (Arsenal) 5x12
90,90,90,70,70
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Cable) 3x12
135,135,135

Supported T-bar row 5x12
70,70,70,70,70

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
110,110,110,110

Standing Reverse fly (Atlantis) 4x12
75,75,75,75

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

EZ Barbell curls 3x12
55,55,45
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 1

Leg curls
Both (Life Fitness) 5x10 115,115,115,115,110
-super set-
Single 5x15 40,40,40,40,40

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,90,100,110,110

Leg press (Arsenal) 5x10
High/wide
180,180,180,180,180
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
180,200,200,210,220
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
125,130,130,130,130

Incline bench press (Prime) 5x15
60,60,60,60,60
-super set-
Incline hex press (Prime) 5x12
60,60,60,60,50

Upright row (Cable) 5x12
130,135,135,130,130

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
45,45,45,45,45
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 2

Leg extensions (Atlantis) 5x15
Single
40,40,40,40,40
-super set-
Both
90,90,90,90,90

Leg press 5x10 (TG)
Single
100,100,100,100,100
-super set-
200,200,200,200,220

Machine squats (Arsenal) 5x12
90,90,90,80,80
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Deadlifts/arms

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

Bicep curls (Prime)
6 sets
15r 125, 12r 125, 10r 125, 8r 125, 6r 125, 12r 125 drop set

BW assisted dip machine (FM) 6x12
72,66,66/72,72,72,72

Rope Tricep Extensions 6x15
60,60,60,55,50,50
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 1

Leg curls
Both (Prime) 5x10 70,70,70,70,70

Single 5x15 15,10,10,15,15

Hack Squat (Arsenal /w 1 x Blue Band) 5x10
140,160,180,180,180

Leg press (Arsenal) 5x10
High/wide
180,180,180,180,180
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
200,200,200,200,200
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Back

Underhand rows (HS) 3x12
160,170/160,160

Lat pulldowns (Cable) 3x12
135,135/120,125

Supported T-bar row 5x12
70,75,80/75,75,75

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
110,110,110,110

Reverse fly (Prime) 4x12
100,100,100,100


EZ Barbell curls 3x12
55,55,65/45
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Barely was able to get through most of my workout. Stomach was doing flips most of the day, so I could only eat one full meal.

Leg extensions (Prime) 5x15


Single

25,35,35,25,25

-super set-

Both

55,70,80,80,80


Leg press 5x10 (TG)

Single

100,100,100,100,80

-super set-

200,200,200,200,180


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

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Chest/shoulders

Medicine ball pushups 5x12

Pec fly (Atlantis) 5x15
125,130,130,130,130

Incline bench press (Prime) 5x15
60,60,60,50,40
-super set-
Incline hex press (Prime) 5x12
60,60/50,50,50/40,40

Upright row (Cable) 5x12
125,125,125,125,125

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
45,45,45,45,45

Arsenal shoulder press
5x12
20,20,20,15,10
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Arms

Bicep curls (EZ Bar)
6 sets
15r 45, 12r 45, 10r 45, 8r 45, 6r 45, 12r 45 drop set


Dip machine 6x12
180,190,190,190,190,180

Handle Tricep Extensions 6x15
70,75,75/70,70,60,50
 
G34RS

G34RS

Member
Awards
2
  • First Up Vote
  • Established
Legs 1

Leg curls (LF)
Both 5x10 100,100,100,100,100
-super set-
Single 5x15 40,40,40,35,35

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,110,110,110,110

Leg press (TG) 5x10
High/wide
200,200,200,200,200
-super set-
Low/close
200,200,200,200,200
 

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