[Narkissos]

Originally Posted by BTS

LOL. I like it!

Just keeping it real.

20th January 2016
Seated lateral raise:2 sets: 20 lb bells x 15 reps each


Front raise:
2 sets: 20 lb bells x 15 reps each


Arnold press:
3 sets: 50 lb bells x 10 reps each


Feeling especially weak today


Barbell bench press: pec-width grip
3 sets: 135 lbs x 8 reps each
2 sets: 185 lbs x 6 reps each


Incline barbell bench press:
3 sets: 135 lbs x 10 reps each


Cable crossover:
50 lbs x 12 reps
60 lbs x 12 reps
70 lbs x 10 reps


Tricep pressdown:
60 lbs x 15 reps
70 lbs x 10 reps
80 lbs x 8 reps


Bodyweight push-ups:
3 sets: 12 reps each


1km run x 1 round




22nd January
Standing single leg curl:45 lbs x 12 reps each
55 lbs x 10 reps each
70 lbs x 13 reps each


Lying leg curl:
3 sets: 12 plates x 8 reps each


Leg extension:
8 plates x 20 reps
10 plates x 20 reps
12 plates x 20 reps


Barbell squat: ass to calves
135 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 6 reps
275 lbs x 6 reps


Barbell standing calf raise:
2 sets: 135 lbs x 20 reps each
2 sets: 225 lbs x 15 reps each


Machine seated overhead press:
150 lbs x 20 reps
170 lbs x 15 reps
200 lbs x 15 reps


Tricep pressdown:
70 lbs x 12 reps
80 lbs x 10 reps
90 lbs x 8 reps


Standing cable curl:
3 sets: 100 lbs x 12 reps each


Push-ups: bodyweight
3 sets: 20 reps each