Accountability Workout Log

G34RS

G34RS

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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

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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

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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
1
  • First Up Vote
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
 

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