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Weighted Reverse Crunch
- 30 lb x 30 reps 50
- 30 lb x 30 reps 50
- 30 lb x 30 reps 50
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Machine Back Extension
- 175 lb x 20 reps 28
- 250 lb x 15 reps 44
- 305 lb x 10 reps 61
- 305 lb x 10 reps 61
- 305 lb x 10 reps (PR) 61
- 245 lb x 20 reps 45
- 245 lb x 20 reps 45
- 245 lb x 20 reps 45
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Leg Press
- 250 lb x 10 reps 32
- 300 lb x 8 reps 37
- 320 lb x 6 reps 37
- 320 lb x 6 reps 37
- 320 lb x 6 reps 37
- 200 lb x 15 reps 29
- 200 lb x 15 reps 29
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Calf Press On The Leg Press Machine
- 200 lb x 20 reps 10
- 300 lb x 15 reps 18
- 300 lb x 15 reps 18
- 300 lb x 15 reps 18
- 200 lb x 20 reps 10
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Barbell Bench Press
- 135 lb x 10 reps 79
- 155 lb x 10 reps 91
- 175 lb x 10 reps 104
- 95 lb x 15 reps 64
- 95 lb x 15 reps 64
- 95 lb x 12 reps 62
- 95 lb x 4 reps 47
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Seated Triceps Press
- 55 lb x 10 reps 11
- 65 lb x 10 reps 12
- 70 lb x 6 reps 11
- 70 lb x 6 reps 11
- 70 lb x 6 reps 11
- 55 lb x 10 reps 11
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Standing Biceps Cable Curl
- 60 lb x 10 reps 17
- 60 lb x 10 reps 17
- 70 lb x 10 reps 18
- 70 lb x 10 reps 18
- 85 lb x 6 reps 18
- 85 lb x 6 reps 18
- 85 lb x 6 reps 18
- 85 lb x 6 reps 18
- 85 lb x 6 reps 18
- 85 lb x 6 reps (PR) 18
- 50 lb x 10 reps 16
- 50 lb x 10 reps 16
- all doubled sets wide grip then narrow grip.
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Walking (treadmill)
- 00:27:00 | 1.2 mi | 2.5 mph | 130 BPM | 9 % 101