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Leg Day - 3/21

3/21/2019

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Back extension 
12 @ 305
12 @ 325
20 @ 345
15 @ 345
10 @ 345

Lying leg curl 
10 @ 90
10 @ 105 2
08 @ 105
10 @ 105
05 @ 105
05 @ 120 2

Thigh adductor 
12 @ 275
08 @ 290
08 @ 305 2
06 @ 305 4

Thigh abductor 
12 @ 275
10 @ 290
08 @ 305 2
09 @ 305 
08 @ 305 2

Leg extensions 
12 @ 50 (2)
08 @ 60 (2)
06 @ 70 (2) 2
08 @ 70 (2) 2 (28)

Leg press
10 @ 168 (2) 
20 @ 168 (2)
10 @ 168 (2)

Leg press
12 @ 438
10 @ 528 4

Start: 7:15
Finish: 8:30
Weight lifted: 112,121
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Chest Day - 3/19

3/19/2019

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​Face pull
10 @ 57.5
08 @ 65 5

Low cable crossover 
10 @ 30
08 @ 40 5

Cable crossover 
10 @ 50
10 @ 60 4

Decline chest 
10 @ 60
06 @ 80
05 @ 90 5

Incline chest 
10 @ 60
08 @ 70
06 @ 80
06 @ 90 3
05 @ 90 2

Close-grip bench
10 @ 65
06 @ 85
06 @ 95 1
05 @ 95 4

Military shoulder press
10 @ 30
06 @ 40
05 @ 45 5

Machine lateral raise 
10 @ 50 4

Start: 6:52
Finish: 8:14
Weight lifted: 22,760
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Leg Day - 3/17

3/17/2019

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​Laying leg curl
12 @ 95
08 @ 105 5

Back extension 
10 @ 305 4

Thigh adductor 
10 @ 275
08 @ 290
06 @ 305 6

Thigh abductor 
12 @ 275
08 @ 290
06 @ 305
05 @ 305 4

Leg extensions 
12 @ 50 (2)
10 @ 60 (2)
08 @ 65 (2)
05 @ 70 (2) 5

Leg press
12 @ 118 (2)
08 @ 168 (2) 5

Leg press 
20 @ 438 2

Start: 9:27
Finish: 10:26
Weight lifted: 86,042
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Back Day - 3/16

3/16/2019

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​Straight arm pull down 
10 @ 60
10 @ 70 3
05 @ 70
07 @ 70

Lat pull
10 @ 100
08 @ 100 4 

Reverse fly 
10 @ 55 4

Seated row
10 @ 100 4

Deadlifts 
05 @ 135 5
15 @ 135

Pendlay row
01 @ 135
01 @ 135
02 @ 135 
03 @ 135 
05 @ 135 4

Machine preacher curl 
10 @ 65 2
05 @ 35 (2)  - Single arm
08 @ 65
05 @ 35 (2) - Single arm
08 @ 70

Start: 1:29
Finish: 2:42
Weight lifted: 25,390
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Chest Day - 3/13

3/14/2019

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​Face pull
10 @ 60 4
05 @ 70

Low cable crossover
10 @ 30 4

Cable crossover 
10 @ 50 4

Decline chest 
10 @ 60
06 @ 70
06 @ 80
05 @ 90 3
04 @ 90 2
05 @ 90

Incline chest 
12 @ 50 3
04 @ 50
05 @ 70
05 @ 90

Close-grip bench
10 @ 65
08 @ 85
05 @ 95 5

Butterfly 
10 @ 115 4

Lev shoulder press
05 @ 70 5

Start: 7:50
Finish: 9:01
Weight lifted: 22,825
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Leg Day - 3/10

3/10/2019

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Back extension 
10 @ 305
10 @ 325
10 @ 345 4

Lying leg curl 
12 @ 80
10 @ 90 2
08 @ 90 
10 @ 90
05 @ 90

Thigh adductor 
12 @ 260
06 @ 275
08 @ 290
05 @ 305 5

Thigh abductor 
12 @ 260
08 @ 275
08 @ 290
05 @ 305 5

Military press
12 @ 30 3
10 @ 30

Leg extensions 
10 @ 50 (2)
08 @ 60 (2)
06 @ 70 (2) 3
07 @ 70 (2)

Leg press
12 @ 118 (2) 3
05 @ 118 (2)

Leg press 
12 @ 388 2
08 @ 478
05 @ 568 5

Leg extensions 
16 @ 40 (2) 2

Start: 11:12
Finish: 12:43
Weight lifted: 101,322

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