Journal

Journal

How To

Lifting Goals

Meals

DFW

Edit

BB - Bar Bell
BW - Body Weight
DB - Dumbbell
EZ - EZ Bar
P - Plate Machine
S - Selectorized Machine
SB - Straight Bar

Cardio
  • Treadmill
    • days ago 13min>80%max,6.0mph,Avg136bpm,Peak157bpm, 470kcal, 3.52mile, 35:26min,694cal
    • days ago 40min>80%max(150bpm),Avg82%(154bpm),Peak86%(161bpm),4.31mile,579kcal,721cal
  • Stairs
    • days ago 10 minutes above 80% of max
Chest
  • Press, Bench - BB
    • days ago 45/10 135/5 155/2 165/2 155/3 1rm 170-184
  • Press, Bench - DB
    • days ago 40/10 35/10 35/10 35/10 45/8 50/6 55/4 1rm 60-64
  • Press, Decline - P
    • days ago 90/15 140/12 140/12 160/8 160/8 90/10 90/10 90/10 90/10 1rm 192-204
  • Flys, Flat Bench - DB
    • days ago 20/12 20/8 20/12 20/8 25/10 25/8 25/10 25/8 1rm 32-36
  • Fly, Standing High Cable Cross Over - S
    • days ago 27.5/12 32.5/12 32.5/12 1rm 42-47
Back
Shoulders
  • Press, Seated Shoulder - BB
    • days ago 45/10 70/5 90/2 100/2 110/0.5
    • days ago 95/10 95/10 95/10 1rm 119-128
  • Press, Seated Shoulder - DB
    • days ago 35/5 45/5 47.5/5 40/5 40/7
  • Pull, Hang - BB
    • days ago 135/10 135/10 135/10 1rm 169-182
  • Pull, Smith Machine Hang - P
    • days ago 65/10 75/10 95/10 1rm 119-128
  • Raise, Lateral - DB
    • days ago 20/10 20/10 20/10 1rm 25-27
  • Raise, Laterial - Anterial - DB
    • days ago 12/15 12/15
  • I Y T
    • days ago 5/10 10/10
  • Flies - Rear delt - DB
    • days ago 5/10 10/10
  • Flies, V - DB
    • days ago 12/10 20/20 20/20 20/20
  • Touchdowns - DB
    • days ago 20/25 20/20
  • Upright Rows - DB
    • days ago 20/10 20/20
  • Scapulations - DB
    • days ago 20/20 20/20
Abs
Arms
  • Curl, Bicep - DB
    • days ago 10/20 10/20 10/20
  • Curl, Overhead Cable - S
    • days ago 12.5/12 15.5/10 15.5/8
  • Curl, Preacher - DB
    • days ago 15/10 15/10 15/10
  • Curl, Wide - DB
    • days ago 10/20 10/20 10/20
  • Extension, Cable Rope - S
    • days ago 37.5/10 37.5/10 42.5/10
  • Push Down, Cable - S
    • days ago 37.5/10 37.5/10 42.5/10
  • Push-up, Seal - BW
    • days ago 0/20 0/20 0/20
Legs
  • Squat, Back - BB
    • days ago 45/10 135/10 155/10 155/5 165/5 175/4 165/5 155/5
  • Press, Leg - P
    • days ago 180/10 200/10 220/10 230/10 180/20

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