Journal Legs Lower body Upper body

Arms, legs, chest

Arm Superset 1

  • Biceps bar curl:
    • Today time: 4 sets of 12, 50 50 60lb: 6, 12(50), 8, 7
    • Last time: 3 sets of 12: 50 50 60lb: failed 3rd set, 5th rep
  • Dips
    • Last time: 4 sets of 7: tough but ok
    • Today: 5 sets of 7

Arm Superset 2

  • Incline bicep curl
    • Today: 3 sets of 12: 20 20 25lb: failed 8th rep on 3 ser
    • Today: 20 20 20 tough
  • Tricep cable pull down
    • Last time: 3 sets of 12: 80 80 80: not too hard
    • Today: 80 95 95 easy

Chest/Leg Superset

  • 4-10 Incline DB Press: 20 25 30 40
    Leg extension: 45, 60, 75, 90
  • 4-10 Flat DB Press: 30, 30 30 30
    Leg curl: 45, 60, 75, 90: last set hard
  • 4-10 Bench Flys: 20lb
    Calf raises: 45lb

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