Accountability Workout Log

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
110,110,110,110,110

Incline bench press (Prime) 5x15
50,60,60,60,50

DB Incline hex press 5x12
30,30,40,45,45

Upright row (Cable) 5x12
85,90,105,120,120

Lateral raises (Proformance)
Heavy Partial 5x10
75,75,75,75,75
-super set-
Full range raises 5x15
45,45,40,35,35

Arsenal shoulder press
5x12
0,10,10,10,10

Rope Tricep Extensions 3x15
60,50,50
 
Leg extensions (Prime) 5x15
Single
25,25,25,25,25
-super set-
Both
70,80,80,80,80

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

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

Machine squats (Legend) 5x12
90,100,90,90,90
 
Managing to stay around 180 while cutting down on a bit of fat. I did kind of say **** it to routine today to sleep in and eat pancakes. No regrets.
 

Attachments

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Deadlifts/arms

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

Preacher curls (Prime)
6 sets
15r 70/90, 12r 85, 10r 85, 8r 85, 6r 85, 12r 90 drop set

Tricep dip machine (Atlantis) 6x12
140,160,160,160,170,170

Rope Tricep Extensions 6x15
60,50,50/40,45,45/40,40
 
Back

Underhand rows 3x12
115,110/105,105

Lat pulldowns (Arsenal) 3x12
25,30,25

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

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

Cable pullover 4x12
95,95,95,95

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

Rack pulls 5x10
175,175/155,155,155,155

Preacher curls 3x15
90,90/80,80
 
Leg curls (Life Fitness)
Both 5x10 85,90/95,85,85,85
-super set-
Single 5x15 30,30,30/25,25,20

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

Leg press (Hammer Strength) 5x10
High/wide
230,230,240,240,240
-super set-
Low/close
205,205,215,215,215

Arsenal Front Squat 2x10
180,160

Had to call it quits early. The increase in leg press made my knees go “nope” afterwards.
 
DB curls
6 sets
15r 25, 12r 25, 10r 20, 8r 20, 6r 20, 12r 20 drop set

Tricep dip machine (Atlantis) 6x12
160,160,160,160,160,170

Rope Tricep Extensions 6x15
55,55,55,55,55,55/50
 
Back

Underhand rows 3x12
105,105,105

Lat pulldowns (Cable) 3x12
110,110,110

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

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

Cable pullover 4x12
95,95,95,95

Reverse fly (Prime) 4x12
70,70,70,70
 
Balance ball pushups 5x12

Pec fly (Prime) 5x15
110,115,115,115,115/110

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

Upright row (Cable) 5x12
95/80,90,90,90,90

Lateral raises (Proformance)
Heavy Partial 5x10
75,75,75,75,75
-super set-
Full range raises 5x15
30,35,35,35,35

Arsenal shoulder press
5x12
10,10,10,10,10
 
Preacher curls (Prime)
6 sets
15r 90, 12r 100/95, 10r 95/90, 8r 90, 6r 90, 12r 95 drop set

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

Rope Tricep Extensions 6x15
60,60/50,55,55/50,50/40,40
 
Leg curls (Life Fitness)
Both 5x10 70,85,90,90,90
-super set-
Single 5x15 30,30,30,30,25

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
205,205,205,205,205
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
110,110,110,110,110

DB Incline bench press 5x15
35,40,40,40/30,40
-super set-
DB Incline hex press 5x12
35,40,40,40,40

Upright row (Cable) 5x12
90,90,90,95,100

Lateral raises (Proformance)
Heavy Partial 5x10
75,75,75,75,75
-super set-
Full range raises 5x15
35,35,35,35,35

Arsenal shoulder press
5x12
10,10,10,10,10
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
20,20,25,20,20
-super set-
Both
80,80,80,80,80

Leg press 5x10 (Arsenal)
Single
90,90,90,70,70
-super set-
Both
180,180,180,140,140
Machine squats (Arsenal) 5x12
90,90,90,70,70
 
Deadlifts/arms

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

Preacher curls (Prime)
6 sets
15r 80, 12r 95, 10r 95/90, 8r 95, 6r 95, 12r 95 drop set

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

Rope Tricep Extensions 6x15
50,50,50,50/40,40,40
 
Legs 1

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

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

Leg press (Arsenal) 5x10
High/wide
180,180,180,160,160
-super set-
Low/close
180,180,160,160,160

Arsenal Front Squat 5x10
160,160,160,160,160

Sumo squat 5x15
30,30,30,30,30
 
Back

Underhand rows 3x12
105,95,95

Lat pulldowns (Cable) 3x12
110,120,115/110

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

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

Cable pullover 4x12
95,95,95,100

Reverse fly (Prime) 4x12
75,75,75,75

Rack pulls 5x10
165,165,165,165,155
 
Leg extensions (Nautilus) 5x15
Single
35,35,35,50,50
-super set-
Both
80,80,80,80,95

Leg press 5x10 (Cybex)
Single
110,110,110,110,100
-super set-
Both
230,230,215,215,215
 
Deadlifts/arms

Deadlifts (LeverEdge; Arms weigh 30 lbs each; Not added to weight)
Straight leg 5x15
90,110,130,140,140
-super set-
Standard 5x10
90,140,160,160,160

Preacher curls (Prime)
6 sets
15r 90, 12r 100, 10r 100, 8r 100, 6r 100, 12r 100 drop set

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

Rope Tricep Extensions 6x15
50,55,55/45,50,50/40,40
 
Legs 1

Leg curls
Both (Prime) 5x10 70/55,55,55,65,55

Single (Legend) 5x15 30,35,30,30,30

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

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

Arsenal Front Squat 5x10
140,150,150,150,150

Sumo squat 5x15
30,30,30,30,30
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
110,110,110,110,110

DB Incline bench press 5x15
45,35,35,35,35
-super set-
DB Incline hex press 5x12
45,35,35,35,35

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

Lateral raises (Proformance)
Heavy Partial 5x10
75,75,80,80,80
-super set-
Full range raises 5x15
35,35,35,35,35

Arsenal shoulder press
5x12
10,10,10,0,0
 
Legs 2

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

Leg press 5x10 (Arsenal)
Single
90,90,90,90,90
-super set-
Both
180,180,140,140,140

Pendulum squats (Arsenal) 5x12
25,25,25,25,25
 
Deadlifts/arms

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

DB curls
6 sets
15r 25, 12r 25, 10r 25, 8r 25, 6r 25, 12r 25 drop set

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

Rope Tricep Extensions 6x15
50,50,55,50,50,50
 
Legs 1

Leg curls
Both (Life Fitness) 5x10 85,100,100,100,105
-super set-
Single 5x15 35,30,30,30,30

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

Arsenal Front Squat 5x10
140,165,190,210,235

Sumo squat 5x15
40,40,40,40,40
 
Back

Underhand rows (Hammer) 3x12
110,130,130

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

Landmine row 5x12
50,75,75,85,75

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

Cable pullover 4x12
95,105,105,105

Reverse fly (Atlantis) 4x12
70,80,80,80

Rack pulls 5x10
155,155,155,155,155
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
110,120,120,120,120

Prime Incline bench press 5x15
70,70,60,60,60/50

DB Incline hex press 5x12
40,40,45,45,45

Upright row (Cable) 5x12
95,105,120,115,115

DB Lateral raises
Heavy Partial 5x10
30,30,30,30,30
-super set-
Full range raises 5x15
16,16,16,16,16

Prime shoulder press
5x12
90/70,70,80/70,70/50,50
 
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 90, 12r 90, 10r 100, 8r 100, 6r 100, 12r 100 drop set

Tricep dip machine (Atlantis) 6x12
165,165,165,165,165,165
 
Legs 1

Leg curls
Both (Life Fitness) 5x10 85,100,100,100,100
-super set-
Single 5x15 30,25,25,25,25

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

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

Underhand rows (Lifefitness) 3x12
120,120,120

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

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

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

Cable pullover 4x12
95,100,100,100

Reverse fly (Prime) 4x12
70,80,80,80
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
110/105,95,100/95,95,95

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

Upright row (Cable) 5x12
110,110,110,115,110

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

Arsenal shoulder press
5x12
20,20,20,20,0
 
Legs 2

Leg extensions (Prime) 5x15
Single
25,35,35,35,35
-super set-
Both
70,80,90,90,90

Leg press 5x10 (Technogym)
Single
100,100,100,120,120
-super set-
Both
200,220,220,220,200

Pendulum squats (Arsenal) 5x12
25,25,25,25,25
 
Deadlifts/arms

Deadlifts (Leveredge)
Straight leg 5x15
90,90,140,140,140
-super set-
Standard 5x10
90,140,140,140,140

Bicep curls (Prime)
6 sets
15r 90, 12r 90, 10r 100, 8r 100, 6r 100, 12r 100 drop set

Tricep dip machine (Atlantis) 6x12
160,170,170,170,170,170

Rope Tricep Extensions 6x15
50,50,50,50,50,50
 
Back

Underhand rows (Lifefitness) 3x12
120,120,120

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

T-bar row 5x12
55,60,60,65/60,60

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

Cable pullover 4x12
100,100,100,100

Reverse fly (Prime) 4x12
80,85,85,90

Rack pulls 5x10
155,155,155,155,155
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
110,110,110,110,110

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

Upright row (Cable) 5x12
110,115,120,120,120

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

Prime shoulder press
5x12
90,90,90,70,70
 
Arms

Bicep curls (Prime)
6 sets
15r 90, 12r 100, 10r 100, 8r 100, 6r 100, 12r 100 drop set

Tricep dip machine (Atlantis) 6x12
170,170,175,175,175,175

Rope Tricep Extensions 6x15
50,55,50,50,50,50
 
Legs 1

Leg curls
Both (Life Fitness) 5x10 100,110,110,110,110
-super set-
Single 5x15 35,35,35,35,25

Banded Arsenal Strength Hack Squat 5x10
70,90,150,150,150

Leg press (Technogym) 5x10
High/wide
180,220,220,220,220
-super set-
Low/close
180,220,220,220,220
 
Back

Underhand rows (Hammer) 3x12
100,110,110

Lat pulldowns (Cable) 3x12
120,120,120/105

Landmine row 5x12
75,70,70,70,70

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

Cable pullover 4x12
100,110,125,125

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

Rack pulls 5x10
155,155,155,155,155
 
Legs 2

Leg extensions (Precor) 5x15
Single
40,40,50,50,50
-super set-
Both
90,110,110,120,120

Leg press 5x10 (Precor)
Single
100,100,100,100,100
-super set-
Both
200,200,200,200,200
 
Deadlifts/arms

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

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


Rope Tricep Extensions 6x15
55,55,55,50,50,50
 
Last edited:
Legs 1

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
140,140,140,125,125

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

Arsenal Front Squat 5x10
180,180,180,180,180
 
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
 
Current Weight: 185
 

Attachments

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