I’m still around….
6/27
Bench Press 15/135 12/185 8/225 6/265 6/295 4/325 6/300 8+1F/275
Incline BP 12/185 8/205 8/225 7/245 11/215
DB Flyes 15/65 12/75 10/80 11/70
Hammerstrength Decline BP 12/180 10/230 6/270 14/100
Seated Flye Machine 12/160 12/160 12/150
Seated Calf Raise 8/115 8/115 8/115 12/90
6/28
Wide Grip Pulldown 15/180 12/200 12/210 14/220 14/190
BB Row 15/135 12/175 12/205 10/225 13/185
Seated Cable Row 15/170 12/190 12/200 15/180
Vbar Pulldown 12/155 12/165 12/145
DB Row 12/85 10/95 12/80
Stiff Leg Deadlifts 8/135 8/155 8/175 8/135
6/29
Treadmill 30 minutes
Incline situps 3 sets 15 reps
Leg raise 2 sets 12 reps
Crunches 1 set 12 reps
Seated Twists 2 sets 20 reps
6/30
Treadmill 25 minutes
Incline Situps 3 sets 12 reps
7/1
Seated Smith Machine Press 15/5 12/135 8/185 7/215 11/185
Seated DB Press 12/65 10/75 8/80 12/70
Side Laterals 12/35 10/40 8/45+6/25+6/20
Upright Cable Row 12/150 12/150
Rear Delt Machine 15/80 15/90 12/100+8/60
Hammerstrength Shrug 15/90 15/180 15/270 15/340
Hammerstrength Seated Press 12/160 12/160
Treadmill 20 minutes
Incline Situps 3 sets 15 reps
7/2
Smith Machine CG BP 15/135 15/175 15/205 15/235 10/255 12/225
Lying EZ Bar Extension 20/85 20/105 18/125 14+2P135 18+4P/115
Tricep Pressdown 20/110 20/130 20/140 14/120
Seated French Curl Machine 14/60 20/50 24/40
7/4
Incline BP 15/135 12/175 12/205 10/225 6/240 9/210 12/190
DB BP 12/70 10/80 8/90 12/75
Decline BP 15/135 112/165 12/185
DB Flyes 12/55
Wide Grip Pulldown 15/150 12/170 12/180 12/190
Tbar Row 12/90 10/105 10/115 12/105
Hammerstrength Hi Row 15/100 12/130 12/150 12/200
Treadmill 20 minutes
7/5
BB Curl 15/65 12/95 12/115 12/125 15/105
Scott Curl 12/75 12/85 12/90 13/80
Reverse Curl 12/70 12/70 12/70
Alt DB Curl 24/45 22/50 24/40+10/30+10/20
Seated Dip Machine 20/180 20/210 20/240 20/225
Decline EZ Bar Extension 20/75 20/75 20/75
Tricep Pressdown 20/120
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 15 minutes
7/6
Leg Press 15/230 15/320 15/410 15/500 15/590 18/680
Hack Squat 15/160 15/200 15/240 15/280
Leg Extension 15/115 12/135 10/145 10/105+6/75+6/50
Lying Leg Curl 15/80 15/100 9/110 15/90
Seated Leg Curl 15/255 12/255
Calf Press 12/320 12/320 10/320
Incline Situps 2 sets 20 reps
7/7
Bench Press 15/135 12/185 8/225 6/255 6/285 5/315 6/295 8/275
Incline BP 12/185 8/205 8/225 8/235 11/205
DB Flyes 15/60 12/70 11/75 15/65
Hammerstrength Decline BP 12/160 12/190 11/220 15/180
Seated Flye Machine 15/140 13/150 15/130
Incline Situps 2 sets 20 reps
7/8 Lunchtime workout
Treadmill 25 minutes
Incline Situps 3 sets 15 reps
7/8
Wide Grip Pulldown 15/170 12/190 12/200 12/210 13/180
BB Row 15/135 12/165 12/185 12/205 15/175
Seated Cable Row 15/160 12/180 12/190 12/170
Vbar Pulldown 12/130 12/140 15/120
DB Row 12/70 12/75 12/65
SL Deadlifts 8/135 8/135 8/135
7/9
Seated BB Press 15/95 12/135 8/165 8/185 13/155
Seated DB Press 12/55 12/65 12/70 15/60
Side Laterals 15/20 15/25 15/30
Upright Cable Row 12/120 12/120
Rear Delt Machine 15/60 15/80 15/90
Hammerstrength Shrug 15/180 15/270 15/270
Treadmill 25 minutes
7/12
Smith Machine CG BP 15/135 15/165 15/185 15/205 14/225 17/195
Decline EZ Bar Extension 20/65 20/85 20/95 20+6P/100 22+8P/80
Tricep Pressdown 20/100 20/120 20/130 20/110
Seated French Curl Machine 20/40 20/40 24/30
CG BB BP 15/135
Treadmill 20 minutes
7/13
BB Curl 15/65 12/85 12/105 12/115 15/95
Scott Curl 15/70 12/80 12/90 13/80
Reverse Curl 12/65 12/65 12/65
Alt DB Curl 24/40 24/45 16/35+14/25
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 20 minutes
7/14
Leg Press 15/240 15/330 15/420 15/510 15/600 15/690
Hack Squats 15/180 15/230 12/270 12/300
Leg Extension 15/100 15/120 14/130 15/90+10/50
Lying Leg Curl 15/60 15/80 15/90 15/70
Seated Leg Curl 15/225 15/225
