monday 22 chest day
 

Bench Press - Barbell, Flat, Wide Grip
Set 1: 12 x 45 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 95 lbs
Set 4: 12 x 105 lbs
Set 5: 12 x 105 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 60 Cals

Flyes - Cable, Flat Bench
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs
Set 5: 10 x 20 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 50 Cals

Bench Press - Dumbbell, Flat
Set 1: 12 x 25 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 58 Cals

Flyes - Dumbbell, Inclined Bench
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 25 lbs
Set 4: 8 x 25 lbs
Reported Difficulty: 6/10
Estimated Cal Burn: 36 Cals

Treadmill
Time: 00:20:00
Reported Difficulty: 4/10
Estimated Cal Burn: 194 Cals

Push-Ups
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Reported Difficulty: 7/10
Estimated Cal Burn: 28 Cals

tuesday 23 leg day
 

Squats - Barbell
Recorded as part of your leg day workout.
Set 1: 10 x 45 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs
Set 4: 8 x 95 lbs
Set 5: 8 x 95 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 87 Cals

Leg Press
Recorded as part of your leg day workout.
Set 1: 12 x 45 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 225 lbs
Set 4: 10 x 225 lbs
Set 5: 10 x 225 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 88 Cals

Leg Curls - Lying
Recorded as part of your leg day workout.
Set 1: 10 x 40 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs
Set 5: 9 x 70 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 59 Cals


Leg Extensions
Recorded as part of your leg day workout.
Set 1: 12 x 50 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 90 lbs
Set 4: 10 x 90 lbs
Set 5: 10 x 90 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 72 Cals

Treadmill
Recorded as part of your leg day workout.
Time: 00:20:00
Estimated Cal Burn: 249 Cals

wed 24 back/shoulders/tris
 

Lat Pulldowns - Wide-Grip
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 40 lbs
Set 5: 10 x 40 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 75 Cals

Seated Cable Rows
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 42.5 lbs
Set 5: 10 x 42.5 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 70 Cals

Shoulder Press - Dumbbell, Seated
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Estimated Cal Burn: 35 Cals

Skull Crushers
Recorded as part of your back shoulders tris workout.
Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 25 lbs
Estimated Cal Burn: 35 Cals

Back Extensions
Recorded as part of your back shoulders tris workout.
Set 1: 6 x 25 lbs
Set 2: 6 x 25 lbs
Set 3: 6 x 25 lbs
Set 4: 6 x 25 lbs
Set 5: 6 x 25 lbs
Reported Difficulty: 7/10
Estimated Cal Burn: 25 Cals


Treadmill
Recorded as part of your back shoulders tris workout.
Time: 00:20:00
Estimated Cal Burn: 249 Cals

thursday 26 cardio day
 

Treadmill - LISS
Time: 00:40:00
Cals Burned: 220




Reported Difficulty: 4/10

monday was chest day :)

Elliptical Machine - HIIT


Time: 00:20:00
Cals Burned: 200

Reported Difficulty: 6/10


Flyes - Dumbbell, Inclined Bench


Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

Set 4: 10 x 20 lbs


Butterfly


Set 1: 10 x 95 lbs

Set 2: 10 x 95 lbs

Set 3: 10 x 80 lbs

Set 4: 10 x 80 lbs

Set 5: 7 x 80 lbs


Bench Press - Dumbbell, Flat


Set 1: 10 x 35 lbs

Set 2: 8 x 35 lbs

Set 3: 8 x 35 lbs

Set 4: 6 x 35 lbs

Set 5: 4 x 35 lbs


Bench Press - Barbell, Inclined


Set 1: 10 x 35 lbs

Set 2: 10 x 35 lbs

Set 3: 10 x 35 lbs

Set 4: 8 x 35 lbs

Set 5: 8 x 35 lbs


Bench Press - Smith Machine


Set 1: 10 x 20 lbs

Set 2: 10 x 50 lbs

Set 3: 10 x 50 lbs

Set 4: 10 x 50 lbs

Set 5: 8 x 50 lbs

today was leg day

racks were occupied for too long, so i didn't do squats today. added seated leg press, which i don't normally do.

Leg Press - 45 degree sled

Set 1: 12 x 45 lbs

Set 2: 10 x 135 lbs

Set 3: 10 x 225 lbs

Set 4: 10 x 225 lbs

Set 5: 10 x 225 lbs


Leg press - seated

Set 6: 10 x 225 lbs

Set 7: 10 x 50 lbs

Set 8: 10 x 110 lbs

Set 9: 10 x 130 lbs

Set 10: 10 x 150 lbs

Set 11: 10 x 150 lbs



Ham Curls - Seated

Set 1: 10 x 40 lbs

Set 2: 10 x 70 lbs

Set 3: 10 x 80 lbs

Set 4: 10 x 80 lbs

Set 5: 10 x 80 lbs


Leg Extensions

Set 1: 12 x 50 lbs

Set 2: 10 x 90 lbs

Set 3: 10 x 90 lbs

Set 4: 10 x 90 lbs

Set 5: 10 x 90 lbs


HIIT - elliptical
Time: 00:20:00

NUTRITION

1834 Calories
84.0g of Fat
129.2g of Protein
134.9g of Carbs