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Aimanabolic's Fatbody to Cockbody Journey

Shoulders didn't appreciate this morning, they were still on fire for the chest work 😭


Chest & Arms
Thursday, Dec 12, 2024 at 11:53am

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 16
Set 3: 55 lbs x 14

Cable Incline Chest Flyes
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 10
Set 3: 45 lbs x 9

Butterfly (Pec Deck)
Set 1: 57.5 lbs x 8 [Warm-up]
Set 2: 97.5 lbs x 15
Set 3: 97.5 lbs x 12
Set 4: 97.5 lbs x 9

Seated Dip Machine
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 175 lbs x 12
Set 3: 175 lbs x 10

Triceps Pushdown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 11

Bicep Curl (Cable)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 10

Incline Chest Press (Machine)
Set 1: 77 lbs x 8 [Warm-up]
Set 2: 127 lbs x 13
Set 3: 127 lbs x 12
Set 4: 127 lbs x 11

Iso-Lateral Chest Press (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 11
Set 4: 125 lbs x 10

XRide (Octane Fitness)
"133/136"
Set 1: 1.9mi - 15min
 
Been feeling off today, happens if I can't make it to the gym before work.

Gonna hit leg day later today, didn't have a babysitter early enough this morning.


Back
Friday, Dec 13, 2024 at 11:43am

Single Arm Lat Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 135 lbs x 12
Set 3: 135 lbs x 11
Set 4: 135 lbs x 10

Rope Straight Arm Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 110 lbs x 14
Set 3: 110 lbs x 12

Lat Pulldown (Machine)
Set 1: 122.5 lbs x 12
Set 2: 122.5 lbs x 11

Seated Cable Row - V Grip (Cable)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 160 lbs x 13
Set 3: 160 lbs x 11
Set 4: 160 lbs x 10

T Bar Row
Set 1: 135 lbs x 12
Set 2: 135 lbs x 10

XRide (Octane Fitness)
"1128/132"
Set 1: 1.9mi - 15min
 
Legs
Friday, Dec 13, 2024 at 6:40pm

Seated Leg Curl (Machine)
Set 1: 52.8 lbs x 8 [Warm-up]
Set 2: 122.5 lbs x 13
Set 3: 122.5 lbs x 12

Leg Extension (Machine)
Set 1: 122.5 lbs x 5 [Warm-up]
Set 2: 202.5 lbs x 14
Set 3: 202.5 lbs x 13

Bulgarian Split Squat
Set 1: 50 lbs x 14
Set 2: 50 lbs x 12

Squat (Smith Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 11
Set 3: 110 lbs x 10

Hack Squat (Machine)
Set 1: 215 lbs x 12
Set 2: 215 lbs x 10

Leg Press (Machine)
Set 1: 357 lbs x 8 [Warm-up]
Set 2: 557 lbs x 12
Set 3: 557 lbs x 10

Calf Press (Machine)
Set 1: 357 lbs x 10 [Warm-up]
Set 2: 557 lbs x 22
Set 3: 557 lbs x 18

Upright Bike
"131/136"
Set 1: 2.6mi - 15min
 
Legs
Monday, Dec 16, 2024 at 4:17am

Lying Leg Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 14

Leg Extension (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 14

Squat (Smith Machine)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 115 lbs x 12
Set 3: 115 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 12
Set 2: 50 lbs x 10

Hack Squat (Machine)
Set 1: 155 lbs x 12
Set 2: 155 lbs x 10

Leg Press (Machine)
Set 1: 347 lbs x 15
Set 2: 347 lbs x 12

Calf Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 22
Set 3: 527 lbs x 19

XRide (Octane Fitness)
"129/135"
Set 1: 1.8mi - 15min
 
Been kinda feeling out of it, think my kids got me sick again 🙄 I hardly actually get sick sick, but feeling weird or off is normal.


Chest & Arms
Monday, Dec 16, 2024 at 11:40am

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Butterfly (Pec Deck)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 10
Set 4: 100 lbs x 7

Seated Dip Machine
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 177.5 lbs x 12
Set 3: 177.5 lbs x 10

Triceps Pushdown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 12

Bicep Curl (Cable)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10

Incline Chest Press (Machine)
Set 1: 82 lbs x 8 [Warm-up]
Set 2: 132 lbs x 11
Set 3: 132 lbs x 10
Set 4: 132 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 11
Set 3: 130 lbs x 9
Set 4: 130 lbs x 8

XRide (Octane Fitness)
"127/132"
Set 1: 1.9mi - 15min
 
aimanabolic said:
Been kinda feeling out of it, think my kids got me sick again 🙄 I hardly actually get sick sick, but feeling weird or off is normal.


Chest & Arms
Monday, Dec 16, 2024 at 11:40am

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Butterfly (Pec Deck)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 10
Set 4: 100 lbs x 7

Seated Dip Machine
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 177.5 lbs x 12
Set 3: 177.5 lbs x 10

Triceps Pushdown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 12

Bicep Curl (Cable)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10

Incline Chest Press (Machine)
Set 1: 82 lbs x 8 [Warm-up]
Set 2: 132 lbs x 11
Set 3: 132 lbs x 10
Set 4: 132 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 11
Set 3: 130 lbs x 9
Set 4: 130 lbs x 8

XRide (Octane Fitness)
"127/132"
Set 1: 1.9mi - 15min
Click to expand...
Maybe them two-a-days are finally catching up with you? Kids always bring everything home. There's nasty stuff going around.
 
Definitely feeling like shit, but getting it done still.


Chest & Arms
Monday, Dec 16, 2024 at 11:40am

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Butterfly (Pec Deck)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 10
Set 4: 100 lbs x 7

Seated Dip Machine
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 177.5 lbs x 12
Set 3: 177.5 lbs x 10

Triceps Pushdown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 12

Bicep Curl (Cable)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10

Incline Chest Press (Machine)
Set 1: 82 lbs x 8 [Warm-up]
Set 2: 132 lbs x 11
Set 3: 132 lbs x 10
Set 4: 132 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 11
Set 3: 130 lbs x 9
Set 4: 130 lbs x 8

XRide (Octane Fitness)
"127/132"
Set 1: 1.9mi - 15min
 
Shoulders
Tuesday, Dec 17, 2024 at 3:56am

Lateral Raise (Machine)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 85 lbs x 13
Set 3: 85 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 12
Set 3: 80 lbs x 11
Set 4: 80 lbs x 10

MTS Abdominal Crunch (Hammer Strength)
Set 1: 85 lbs x 15
Set 2: 65 lbs x 16
Set 3: 50 lbs x 15
Set 4: 40 lbs x 15

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 28 lbs x 15
Set 3: 28 lbs x 13
Set 4: 28 lbs x 10

Freemotion Rear Delt Flyes
Set 1: 18 lbs x 14
Set 2: 18 lbs x 12
Set 3: 18 lbs x 10

Front Raise (Cable)
Set 1: 10 lbs x 8 [Warm-up]
Set 2: 35 lbs x 10
Set 3: 30 lbs x 9

Upright Bike
"128/132"
Set 1: 3.3mi - 15min
 
Back
Tuesday, Dec 17, 2024 at 11:53am

Single Arm Lat Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 135 lbs x 13
Set 3: 135 lbs x 12
Set 4: 135 lbs x 11

Rope Straight Arm Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 13

Seated Cable Row - V Grip (Cable)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 165 lbs x 12
Set 3: 165 lbs x 11
Set 4: 165 lbs x 10

Lat Pulldown (Machine)
Set 1: 125 lbs x 12
Set 2: 125 lbs x 11

T Bar Row
Set 1: 135 lbs x 12
Set 2: 135 lbs x 10

XRide (Octane Fitness)
"129/135"
Set 1: 1.9mi - 15min
 
Legs
Wednesday, Dec 18, 2024 at 4:06am

Seated Leg Curl (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 125 lbs x 15
Set 3: 125 lbs x 12

Leg Extension (Machine)
Set 1: 120 lbs x 5 [Warm-up]
Set 2: 200 lbs x 15
Set 3: 200 lbs x 13

Calf Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 577 lbs x 19
Set 3: 577 lbs x 17

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 577 lbs x 11
Set 3: 577 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12

Squat (Smith Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 11
Set 3: 115 lbs x 10

Hack Squat (Machine)
Set 1: 220 lbs x 11
Set 2: 220 lbs x 10

Upright Bike
"131/135"
Set 1: 2.8mi - 15min
 
Chest & Arms
Wednesday, Dec 18, 2024 at 11:58am

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 11

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 11

Butterfly (Pec Deck)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 11
Set 4: 100 lbs x 8

Seated Dip Machine
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 180 lbs x 12
Set 3: 180 lbs x 11

Iso-Lateral Chest Press (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 10
Set 3: 130 lbs x 8

Incline Chest Press (Machine)
Set 1: 132 lbs x 12
Set 2: 132 lbs x 10
Set 3: 132 lbs x 9

Triceps Pushdown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 12

Bicep Curl (Cable)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10

XRide (Octane Fitness)
"132/137"
Set 1: 1.9mi - 15min
 
Shoulders
Thursday, Dec 19, 2024 at 3:56am

Lateral Raise (Machine)
Set 1: 47.5 lbs x 8 [Warm-up]
Set 2: 87.5 lbs x 12
Set 3: 87.5 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 13
Set 3: 80 lbs x 11
Set 4: 80 lbs x 10

MTS Abdominal Crunch (Hammer Strength)
Set 1: 85 lbs x 16
Set 2: 65 lbs x 16
Set 3: 50 lbs x 17
Set 4: 40 lbs x 16

Cable Cross Body Lateral Raise (SNAP)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 28 lbs x 16
Set 3: 28 lbs x 14
Set 4: 28 lbs x 11

Freemotion Rear Delt Flyes
Set 1: 18 lbs x 15
Set 2: 18 lbs x 13
Set 3: 18 lbs x 10

Front Raise (Cable)
Set 1: 10 lbs x 8 [Warm-up]
Set 2: 30 lbs x 13
Set 3: 30 lbs x 10

Upright Bike
"129/133"
Set 1: 3.2mi - 15min
 
Back
Thursday, Dec 19, 2024 at 12:19pm

Single Arm Lat Pulldown
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 11
Set 4: 140 lbs x 10

Lat Pulldown (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 11

Rope Straight Arm Pulldown
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 15
Set 3: 115 lbs x 11

Seated Cable Row - V Grip (Cable)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 170 lbs x 12
Set 3: 170 lbs x 11
Set 4: 170 lbs x 10

T Bar Row
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 10

XRide (Octane Fitness)
"130/132"
Set 1: 1.7mi - 15min
 
Legs
Friday, Dec 20, 2024 at 3:58am

Seated Leg Curl (Machine)
Set 1: 57.5 lbs x 8 [Warm-up]
Set 2: 127.5 lbs x 14
Set 3: 127.5 lbs x 12

Leg Extension (Machine)
Set 1: 122.5 lbs x 5 [Warm-up]
Set 2: 202.5 lbs x 14
Set 3: 202.5 lbs x 12

Calf Press (Machine)
Set 1: 357 lbs x 8 [Warm-up]
Set 2: 587 lbs x 18
Set 3: 587 lbs x 15

Leg Press (Machine)
Set 1: 357 lbs x 5 [Warm-up]
Set 2: 587 lbs x 10
Set 3: 587 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 14
Set 2: 50 lbs x 12

Squat (Smith Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 12
Set 3: 115 lbs x 10

Hack Squat (Machine)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 9

Upright Bike
"127/132"
Set 1: 2.6mi - 15min
 
Chest & Arms
Friday, Dec 20, 2024 at 11:50am

Freemotion Curl (Facing Away)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 12

Cable Fly Crossovers
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 12

Butterfly (Pec Deck)
Set 1: 52.5 lbs x 8 [Warm-up]
Set 2: 102.5 lbs x 14
Set 3: 102.5 lbs x 12
Set 4: 102.5 lbs x 9

Seated Dip Machine
Set 1: 92.5 lbs x 8 [Warm-up]
Set 2: 182.5 lbs x 11
Set 3: 182.5 lbs x 10

Incline Chest Press (Machine)
Set 1: 82 lbs x 8 [Warm-up]
Set 2: 132 lbs x 12
Set 3: 132 lbs x 10
Set 4: 132 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 11
Set 3: 130 lbs x 10
Set 4: 130 lbs x 9

Triceps Pushdown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 13

Bicep Curl (Cable)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 11

XRide (Octane Fitness)
"127/130"
Set 1: 1.8mi - 15min
 
Back
Monday, Dec 23, 2024 at 4:24am

Single Arm Lat Pulldown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 145 lbs x 12
Set 3: 145 lbs x 11
Set 4: 145 lbs x 10

Lat Pulldown (Machine)
Set 1: 132.5 lbs x 12
Set 2: 132.5 lbs x 11

Rope Straight Arm Pulldown
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 15
Set 3: 115 lbs x 12

Seated Cable Row - V Grip (Cable)
Set 1: 85 lbs x 86 [Warm-up]
Set 2: 175 lbs x 12
Set 3: 175 lbs x 11
Set 4: 175 lbs x 10

T Bar Row
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 10

XRide (Octane Fitness)
"129/133"
Set 1: 1.8mi - 15min
 
Shoulders A
Monday, Dec 23, 2024 at 11:40am

Seated Lateral Raise (Dumbbell)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 13
Set 3: 40 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 72.5 lbs x 5 [Warm-up]
Set 2: 112.5 lbs x 12
Set 3: 112.5 lbs x 10
Set 4: 112.5 lbs x 9

Cable Cross Body Lateral Raise (SNAP)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 15
Set 3: 25 lbs x 13
Set 4: 25 lbs x 11

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 15
Set 2: 15 lbs x 14
Set 3: 15 lbs x 12

Front Raise (Cable)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 65 lbs x 11
Set 3: 65 lbs x 9

XRide (Octane Fitness)
"128/130"
Set 1: 1.8mi - 15min
 
aimanabolic said:
Shoulders A
Monday, Dec 23, 2024 at 11:40am

Seated Lateral Raise (Dumbbell)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 13
Set 3: 40 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 72.5 lbs x 5 [Warm-up]
Set 2: 112.5 lbs x 12
Set 3: 112.5 lbs x 10
Set 4: 112.5 lbs x 9

Cable Cross Body Lateral Raise (SNAP)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 15
Set 3: 25 lbs x 13
Set 4: 25 lbs x 11

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 15
Set 2: 15 lbs x 14
Set 3: 15 lbs x 12

Front Raise (Cable)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 65 lbs x 11
Set 3: 65 lbs x 9

XRide (Octane Fitness)
"128/130"
Set 1: 1.8mi - 15min
Click to expand...
Hey bro did u hear?
 
Glad this gym is 24 hours 🤣


Legs
Tuesday, Dec 24, 2024 at 6:06am

Lying Leg Curl (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15
Set 3: 105 lbs x 13

Leg Extension (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15
Set 3: 105 lbs x 12

Squat (Smith Machine)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 115 lbs x 12
Set 3: 115 lbs x 10

Bulgarian Split Squat
Set 1: 50 lbs x 12
Set 2: 50 lbs x 11

Hack Squat (Machine)
Set 1: 155 lbs x 13
Set 2: 155 lbs x 10

Leg Press (Machine)
Set 1: 397 lbs x 13
Set 2: 397 lbs x 12

Calf Press (Machine)
Set 1: 397 lbs x 8 [Warm-up]
Set 2: 577 lbs x 19
Set 3: 577 lbs x 16

XRide (Octane Fitness)
"126/130"
Set 1: 1.6mi - 15min
 
aimanabolic said:
Glad this gym is 24 hours 🤣


Legs
Tuesday, Dec 24, 2024 at 6:06am

Lying Leg Curl (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15
Set 3: 105 lbs x 13

Leg Extension (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15
Set 3: 105 lbs x 12

Squat (Smith Machine)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 115 lbs x 12
Set 3: 115 lbs x 10

Bulgarian Split Squat
Set 1: 50 lbs x 12
Set 2: 50 lbs x 11

Hack Squat (Machine)
Set 1: 155 lbs x 13
Set 2: 155 lbs x 10

Leg Press (Machine)
Set 1: 397 lbs x 13
Set 2: 397 lbs x 12

Calf Press (Machine)
Set 1: 397 lbs x 8 [Warm-up]
Set 2: 577 lbs x 19
Set 3: 577 lbs x 16

XRide (Octane Fitness)
"126/130"
Set 1: 1.6mi - 15min
Click to expand...
8 different exercises bro.
 
Chest & Arms
Tuesday, Dec 24, 2024 at 12:01pm

Freemotion Curl (Facing Away)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 15
Set 3: 60 lbs x 12

Cable Fly Crossovers
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 13

Butterfly (Pec Deck)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 12
Set 4: 100 lbs x 11

Seated Dip Machine
Set 1: 95 lbs x 8 [Warm-up]
Set 2: 185 lbs x 11
Set 3: 185 lbs x 10

Incline Chest Press (Machine)
Set 1: 82 lbs x 8 [Warm-up]
Set 2: 132 lbs x 12
Set 3: 132 lbs x 11
Set 4: 132 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 12
Set 3: 130 lbs x 10
Set 4: 130 lbs x 9

Triceps Pushdown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 14

Bicep Curl (Cable)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 11
Set 3: 120 lbs x 10

XRide (Octane Fitness)
"125/130"
Set 1: 1.7mi - 15min
 

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