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  • AnonND
    replied
    W1D5 - Thursday

    BW: 184.2

    BP
    175 x 8@7
    175 x 8@7

    Lat Pull DOwn
    120 x 10@6
    120 x 11@7

    Low IDBP
    60s x 12@7
    60s x 12@8

    Cable Row
    120 x 12@7
    120 x 12@8

    Machine Chest Fly
    100 x 15@7
    100 x 14@9

    Ammo Can Press
    45lbs x 35
    45lbs x 25

    Standing DB Curls
    25s x 15@7
    25s x 15@8

    Leave a comment:


  • AnonND
    replied
    W1D4 - Wednesday

    BW: 182.5

    SLDL
    235 x 8@7
    235 x 8@7

    Good morning
    85 x 12@7
    85 x [email protected]

    Leg Press
    405 x 10@7
    405 x 10@8

    Leg Exten
    120 x 12@8
    120 x [email protected]

    Leg Raises
    12; 9; 7

    Ab Wheel
    12; 12

    BB Curls
    70 x 12@7
    70 x [email protected]

    Calf Raises
    175 x 12@8
    155 x 12@8

    French Press
    45 x 12@7
    45 x 11@9

    Leave a comment:


  • AnonND
    replied
    W1D3 - Tuesday

    BW: 182.5

    Track WO
    1 Mile Warm Up
    800m x 4
    1 Mile Cool Down

    Splits
    3:09; 3:00; 3:03; 3:07

    Leave a comment:


  • AnonND
    replied
    W1D2 - Monday

    BW: 184.9

    Row
    170 x 8@6
    170 x 10@6
    170 x [email protected]

    IBP
    155 x 8@8
    155 x 8@9

    Single Arm Pulldown
    55 x 12@6
    55 x 12@6

    Sitting DB Press
    45s x 12@7
    45s x [email protected]

    Ammo Can Press
    35lbs x 40
    35lbs x 35

    DB Shrugs
    65s x 12
    65s x 12

    DB Standing Curl
    30s x 13@8
    30s x 12@8

    Leave a comment:


  • AnonND
    replied
    W1D1 - Sunday

    BW: 184.9

    HBS
    195 x 3
    215 x 8@7
    215 x [email protected]

    RDL
    185 x 10@6
    185 x 10@7

    BSS
    35 x 12@7
    35 x 10@7

    Leg Curl
    55 x 15@8
    55 x 12@8

    Leg Raises
    12; 9

    Ab Wheel
    12; 12

    Calf Raises
    155 x 12@7
    155 x 11@8

    BB Curl
    65 x 12@7
    65 x 12@8

    French Press
    45 x 13@8
    45 x 9@8

    Leave a comment:


  • AnonND
    replied
    W5D7 - Saturday

    BW: 184.2

    Track WO
    1.75 Mile Warm Up
    400m x 6
    1.75 Cool Down

    Splits
    1:30; 1:25; 1:26; 1:22; 1:30; 1:22

    Leave a comment:


  • AnonND
    replied
    W5D6 - Saturday

    BW: 184.2

    Run
    6.3 Miles / 52:52 (8:23 avg)@4

    Leave a comment:


  • AnonND
    replied
    W5D5 - Thursday

    BW: 184.2

    BB Row
    150 x 8@8
    150 x 8@8
    150 x 8@8
    150 x 8@8

    Chins
    BW x 10@8
    BW x 8@8
    BW x 6@8

    Lat Pull Down
    110 x 8@8
    110 x 10@8

    DB BP
    70s x 9@8
    70s x 8@8
    70s x 7@8
    65s x [email protected]

    Ammo Can Press
    45lbs x 33
    45lbs x 27
    45lbs x 24

    Lat DB Shoulder Raises
    25s x 10@8
    20s x 12@8
    20s x 12@8

    Sitting DB Curls
    30s x 11@8
    25s x 10@8
    20s x 12@8

    Leave a comment:


  • AnonND
    replied
    W5D4 - Wednesday

    BW: 181.9

    RDL
    235 x [email protected]
    235 x [email protected]
    235 x [email protected]

    Smith Machine Hack Squat
    135 x 9@7
    135 x 9@7
    135 x 10@8

    Calf Raises
    165 x 13
    165 x 11
    135 x 12
    135 x 11

    Leg Raises
    13; 10; 8; 8

    Ab Wheel
    10; 10

    Leg Curls
    60 x 14@8
    60 x 10@8
    50 x 12@8
    50 x 11@8

    Preacher Curl
    65 x [email protected]
    65 x 8@9
    65 x 10@9

    Tricep Pushdown
    55 x 15
    55 x 11
    50 x 10

    Leave a comment:


  • AnonND
    replied
    W5D3 - Tuesday

    BW: 182.5

    Track WO
    1 Mile Warm Up
    800m x 5
    1.5 Mile Cool Down

    Splits
    3:11
    3:07
    3:09
    3:26
    3:15

    - Probably not very accurate, the distance was measured by Watch GPS (Garmin)

    Leave a comment:


  • AnonND
    replied
    W5D2 - Monday

    BW: 184.2

    BP
    190 x 7@8
    190 x 7@8
    190 x [email protected]
    190 x 6@8

    Machine Chest Fly
    100 x 13@7
    100 x 12@8
    100 x 11@8
    100 x 10

    IBP Paused
    115 x 10@7
    115 x 10@8
    115 x 8@8

    Neutral Grip Pull Ups
    BW x [email protected]
    BW x 8@8
    BW x 7@8

    Back Cable Fly
    13 x 9@8
    10 x 12@8
    10 x 11@8

    Ammo Can Press
    35lbs x 50
    35lbs x 37
    35lbs x 35

    Sitting DB Curls
    25s x 15@8
    25s x 11@9
    25s x 7@9 + 3

    Leave a comment:


  • AnonND
    replied
    W5D1 - Sunday

    BW: 184.9

    HBS
    230 x 6@7
    230 x [email protected]
    230 x 8@8

    Reverse Lunges
    95 x 9@8
    95 x 9@8
    95 x 11@9

    Calf Raises
    155 x 12
    155 x 12
    155 x 10
    125 x 12

    Leg Raises
    12; 10; 8; 6

    Ab Wheel
    10; 10; 9

    Preacher Curls
    65 x 12
    65 x 8
    45 x 10

    Tricep Pushdown
    55 x 15
    55 x 12

    Leg Exten
    125 x 13
    110 x 14
    110 x 11
    100 x 13

    Leave a comment:


  • AnonND
    replied
    W4D7 - Saturday

    BW: 183.7

    Track WO
    1 Mike Warm Up
    100m + 100m x 4
    200m + 200m x 4
    400m + 400m x 3
    100 yard shuttle x 2

    Leave a comment:


  • AnonND
    replied
    W4D6 - Friday

    BW: 181.7

    BB Row
    145 x 8@8
    145 x 8@8
    145 x 8@8
    145 x 8@9

    Chins
    BW x 10@8
    BW x 9@8
    BW x 8@8

    DB BP
    70s x 10@8
    70s x 8@8
    65s x 8@8
    65s x [email protected]

    Ammo Can Press
    45lbs x 31
    45lbs x 26
    45lbs x 23

    Sitting DB Curls
    25s x 15@8
    25s x 11@8
    25s x 7@9 +3@9

    Leave a comment:


  • AnonND
    replied
    W4D5 - Thursday

    BW: 182.5

    RDL
    230 x 8@7
    230 x 8@7
    230 x 8@7

    Good Morning
    85 x 10@7

    Smith Machine Hack Squat
    130 x [email protected]
    130 x 9@7
    130 x [email protected]

    Calf Raises
    155 x 12
    155 x 11
    155 x 11

    Leg Raises
    12; 10; 8

    Leg Curls
    60 x 15@8
    50 x 15@8
    50 x 12@9

    Ab Wheel
    15; 15: 13

    BB Curls
    70 x 12@8
    70 x 11@8
    70 x 9@9

    French Press
    50 x 10@8
    45 x 10@8
    40 x 10@9

    Leave a comment:

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