| Exercise |
Weight |
Reps |
Comments |
| Incline Bench Press |
M 120
D 105 |
M 13
D 11 |
|
| Incline Bench Dropset |
M 105
D 90 |
M 18
D 20 |
|
| Assisted Dips |
M body weight
D 60 |
M 8
D 10 |
|
| Shoulder Press |
M 60
D 45 |
M 11
D 10 |
|
| Seated Cable Row |
M 130
D 135 |
M 11
D 11 |
|
| Close Grip Supinated pulldowns |
M 135
D 140 |
M 8
D 11 |
|
Shrugs
(2 second pause at top) |
M 50
D 50 |
M 12
D 14 |
|
| Easy Bar Bicep Curls |
M B + 60
D B + 50 |
skipped |
|
* M = Mark (my workout partner)
* D = Darren (me)
* C = Chad
| Exercise |
Weight |
Reps |
Comments |
| Leg Press |
M 360
D 360 |
20
17 |
|
| Hamstring Curl |
M 130
D 145 |
14
12 |
|
| Leg Extension |
M 120
D 120 |
14
17 |
|
| Seated Calf Rasies |
M 125
D 150 |
11
12 |
|
Weighted Ball Crunches
Leg Lifts |
|
|
|
* M = Mark (my workout partner)
* D = Darren (me)
| Exercise |
Weight |
Reps |
Comments |
| Incline Bench Press |
M 120
D 105
C 90 |
M 11
D 11
C 11 |
|
| Incline Bench Dropset |
M 105
D 90
C 75 |
M 15
D 11
C 8 |
|
| Assisted Dips |
M 45
D 75
C 75 |
M 10
D 16
C 9 |
|
| Close Grip Shoulder Press |
M 60
D 45
C 30 |
M 10
D 10
C 7 |
|
| Seated Cable Row |
M 125
D 135
C 90 |
M 14
D 11
C 10 |
|
| Close Grip Supinated pulldowns |
M 135
D 140
C 110 |
M 10
D 12
C 10 |
|
Shrugs
(2 second pause at top) |
M 50
D 50
C 40 |
M 13
D 14
C 9 |
|
| Easy Bar Bicep Curls |
M B + 60
D B + 50
C B + 40 |
M 11
D 11
C 10 |
|
* M = Mark (my workout partner)
* D = Darren (me)
* C = Chad
| Exercise |
Weight |
Reps |
Comments |
| Leg Press |
D 340 |
19 |
|
| Hamstring Curl |
D 145 |
11 |
|
| Leg Extension |
D 120 |
17 |
|
| Seated Calf Rasies |
D 150 |
11 |
|
Weighted Ball Crunches
Leg Lifts |
|
|
|
* M = Mark (my workout partner)
* D = Darren (me)