User:Camxvc/win


 * Chest → Press: 47.5 (+22)
 * Tri → New tri push down: 3.2-3.1
 *  Jul 13 


 * Back → Lat pull down 8-8.1 ♦ Row: 112.5
 * Bi → Bi machine: 26.25-28.75
 *  Jul 11 


 * Back → Deadlift: 50-55 (+22) ♦ Lat pull down 7.2-7.3
 * Bi → Bi machine: 23.75
 *  Jun 27 


 * Back → Lat pull down 7.2 ♦ Row: 102.5
 * Bi → *Bi → Bi machine: 26.25
 *  Jun 23 


 * Legs → Squat 42.5-47.5 (+22) ♦ Lunge: 15 (+22)
 * Chest → Incline press: 22.5x
 * Tri → New tri push down: 4-3.3
 *  Jun 22 


 * Bi → Hammer: 15x
 * Tri → New tri push down: 4-3.3
 *  Jun 19 


 * Legs → Squat 40-35 (+)
 * Shoulders → Press: 20-17.5+
 *  Jun 17 


 * Back → Deadlift: 47.5-52.5 (+22) ♦ Row: 105-100
 * Bi → Hammer: 15x
 *  Jun 16 


 * Chest → Press: 47.5-45 (+22)
 * Tri → New tri push down: 3.3-3.2
 *  Jun 15 


 * Back → Deadlift: 47.5 (+22) ♦ Row: 100 ♦ Pull up: 9, 8, 6, 5, 4
 * Bi → Bi machine: 23.75
 *  Jun 11 


 * Legs → Squat 42.5
 * Shoulders → Press: 20-17.5+
 *  Jun 7 


 * Chest → Press: 47.5-45 (+22)
 * Tri → New tri push down: 3.2
 *  Jun 6 


 * Back → Deadlift: 45 (+22) ♦ Row: 100 ♦ Pull up: 8, 7, 5, 5, 4
 * Bi → Bi machine: 23.75
 *  Jun 4 


 * Chest → Press: 45 (+22)
 * Tri → New tri push down: 3.2
 *  Jun 3 


 * Legs → Squat 42.5-40b
 * Shoulders Front raise: 15x ♦ Side rasie: 12.5-15x
 *  Jun 2 


 * Back → Lat pull down: 7 ♦ Row: 90-100
 * Bi → Bi machine: 26.25-23.75
 *  Jun 1 


 * Chest → Press: 45-47.5 (+22)
 * Tri → New tri push down: 3.2-3.1
 *  May 30 


 * Shoulders → Military press: 20-17.5(+22) ♦ Side and front raise 12.5-15x
 * Bi → Curl machine: 23.75
 *  Mar ? 


 * Tri → Tri push down: 3.1-3.2
 * Bi → Bi machine: 21.25-22.75
 *  May 21 


 * Back → Lat pull down: 6,3-7 ♦ Row: 90
 * Bi → Bi machine: 21.25
 *  May 12 


 * Legs → Squat 42.5-40b
 * Tri → New tri push down: 3.1-3.2
 *  May 11 


 * Chest → Press: 45
 * Tri → New tri push down: 3,1
 *  Mar 5 


 * Back → Deadlift: 47.5 (+22) ♦ Row: 90 ♦ Lat pull down: 6,3-6,2
 *  Mar 4 


 * Shoulders → Military press: 20-7.5(+22) ♦ Side and front raise 12.5x
 * Bi → Curl: 15-12.5x
 *  Mar 2 


 * Legs → Squat 42.5-40b ♦ Extension: 64 ♦ Curl: 21.5 ♦
 *  May 1 


 * Chest → Machine press: 68-73
 * Tri → Upside down pull down: 60-55
 *  Apr 29 


 * Back → Deadlift: 45b ♦ Lat pull down: 65
 * Bi → Jen: 17.5-15b
 * Abs → Incline: 22.5
 *  Apr 27 


 * Shoulders → Military press: 20-17.5 (+22) ♦ Side and front raise 15-12.5x ♦ Twisty: 9-10x
 *  Apr 26 


 * Legs → Squat 42.5-40b ♦ Extension: 64 ♦ Curl: 21.5 ♦ Calf raise: 125-130
 *  Apr 25 


 * Chest → Press: 45[+22]
 * Tri → Extension: 10-9x
 *  Apr 24 


 * Back → Row machine: 73
 * Bi → Jenn : 15b ♦ Curl: 12.5x
 *  Apr 23 


 * Shoulders → Military press: 17.5-15(+22) ♦ Side and front raise 15-12.5x
 * Tri → V pull down: 55-50 ♦ Ext: 10-9x
 * Abs → Side: 35x ♦ Incline: 22.5
 *  Apr 21 


 * Legs → Squat 40b ♦ Extension: 64 ♦ Curl: 21.5 ♦ Calf raise: 100-120
 * Bi → Jenn url: 15b
 *  Apr 20 


 * Chest → Press: 45-42.5b ♦ Incline: 25-27.5b
 *  Apr 19 


 * Back → Deadlift: 37.5-45b ♦ Lat pull down: 65-60 ♦ Row machine: 64-73
 * Bi → Curl: 12.5x
 *  Apr 18 


 * Shoulders → Military press: 40-45 ♦ Side and front raise 12.5x ♦ Twisty: 9x
 *  Apr 16 


 * Tri → V pull down: 50 ♦ Ext: 9*
 * Bi → Jenn bar: 15b ♦ Curl: 12.5x
 *  Apr 15 


 * Legs → squat 40b ♦ Extension: 64 ♦ Curl: 20 ♦ Calf raise: 90-95
 *  Apr 14 


 * Chest → Press: 45-42.5+
 * Tri → Extension: 9* ♦ V pull down: 50
 *  Apr 13 


 * Shoulders → Military press: 37.5-40
 *  Apr 12 


 * Back → Lat pull down: 65-60 ♦ Bent row: 40
 * Bi → Jenn bar: 15-12.5+
 *  Apr 11 


 * Legs → squat 37.5+ ♦ Extension: 64-59 ♦ Curl: 20 ♦ Calf raise: 70
 *  Apr 10 


 * Chest → Machine press: 68-64 ♦ Fly: 15* ♦ Pull over: 9-11*
 * Tri → Upside down tri pull down: 60-55 ♦ Extension: 10-9*
 *  Apr 9 


 * Tri → Upside down pull down:60-55 ♦ Ext: 10-9*
 * Bi → Jenn bar: 15+ ♦ Curl: 12.5*
 *  Apr 7 


 * Shoulders → Military press: 37.5 ♦ Side raise 12.5* ♦ Cross over: 7-5*
 *  Apr 5 


 * Back → Deadlift: 32.5-35+ ♦ Lat pull down: 65 ♦ Bent row: 37.5
 * Bi → Jenn bar: 15-12.5+ ♦ Curl: 10*-12.5*
 *  Apr 4 


 * Legs → squat 37.5+
 *  Apr 3 


 * Chest → Press: 42.5+ ♦ Fly: 15*
 * Tri → Upside down tri pull down: 50 ♦ Extension: 9*
 *  Apr 2 


 * Back → Pull up: 11 8 6 5 ♦ Lat pull down: 55-60 ♦ Row machine: 64
 * Bi → Jenn bar: 15-12.5
 *  Mar 28 


 * Shoulders → Military press: 37.5 ♦ Shrug: 35* ♦ Twisty: 9*
 *  Mar 27 


 * Legs → squat 37.5+ ♦ Extension: 64 ♦ Curl: 20 ♦ Calf raise: 13
 *  Mar 26 


 * Chest → Press: 40+ ♦ Push up 25x2
 * Tri → Upside down tri pull down: 45-50 ♦ Extension: 8*
 *  Mar 21 


 * Back → Pull up: 11 8 6 5 ♦ Bent row: 35
 * Bi → Classic curl: 12.5-10*
 *  Mar 20 


 * Abs → Home set
 *  Mar 19 


 * Shoulders → Military press: 35 ♦ Front & side raise: 12.5* ♦ Shrug: 35* ♦ Twisty: 8*
 *  Mar 18 


 * Legs → squat 35+ ♦ Deadlift: 22.5-25+ Extension: 55 ♦ Curl: 20 ♦ Calf raise: 13
 *  Mar 17 


 * Chest → Press: 40+ ♦ Fly: 15* (3 sets) ♦ Pull over machine: 7*
 * Tri → Upside down tri pull down: 45-50 ♦ Dips: 11 12 7 7 ♦ Extension: 7-8*
 *  Mar 16 


 * Back → Pull up: 11 8 5 5 ♦ Bent row: 32.5
 * Bi → Jen bar: 10+ ♦ Classic curl: 10*
 *  Mar 13 


 * Legs → squat 35+ (almost) ♦ Deadlift: 20+ Extension: 59-55 ♦ Curl: 20 (weak) ♦ Calf raise: 12 (ready to go up)
 *  Mar 12 


 * Shoulders → Military press: 35-32.5 ♦ Front & side raise: 12.5*
 *  Mar 11 


 * Chest → Press: 40−35+
 * Tri → Upside down tri pull down: 45 ♦ Extension: 7*
 *  Mar 8 


 * Back → Pull up: 10 8 6 5 ♦ Bent row: 32.5
 * Bi → Jen bar: 10+ ♦ Classic curl: 10*
 *  Mar 7 


 * Legs → squat 35-32.5+ ♦ Deadlift: 25+ Extension: 59-55 ♦ Curl: 20 (weak) ♦ Calf raise: 12
 *  Mar 6 


 * Shoulders → Military press: 35 ♦ Front & side raise: 10* ♦ Cross over: 7—5* ♦ Shrug: 35* ♦ Twisty: 8-7*
 *  Mar 5 


 * Chest → Press: 40−35+ ♦ Overhead thing: 17.5
 * Tri → Upside down tri pull down: 40 ♦ Dips: 12x4 ♦ Extension: 7*
 *  Mar 4 


 * Back → Pull up: 10 8 6 4 3 ♦ Bent row: 30—32.5
 * Bi → Jen bar: 10+ ♦ Classic curl: 10*
 *  Mar 1 


 * Abs → Incline: 22.5 ♦ Side thingy: 30* ♦ Lower back thing: 5
 * Shoulders → Military press: 32.5 ♦ Front & side raise: 10−12.5* ♦ Side raise: 12.5* ♦ Cross over: 7—5*
 *  Feb 28 


 * Chest → Press: 40−35+
 * Tri → Push down V: 40 ♦ Extension: 7*
 *  Feb 27 


 * Legs → squat 32.5+ ♦ Extension: 64—59 ♦ Curl: 20 ♦ Calf raise: 12
 *  Feb 26 


 * Back → Pull up 10 8 6 5 ♦ Seated row: 64—55
 * Bi → Jen bar: 12.5+ ♦ Machine curl: 32 ♦ Curl inside: 10*
 *  Feb 22 


 * Abs → Incline: 22.5 ♦ Side thingy: 27.5—30* ♦ Lower back thing: 5
 *  Feb 21 


 * Shoulders → Front raise: 12.5* ♦ Side raise: 12.5* ♦ Cross over: 7—5* ♦ Bar press: 30 ♦ Barbell row: 27.5
 *  Feb 20 


 * Chest → Machine press: 68 ♦ Incline press: 22.5* ♦ Fly: 12.5—15* ♦ Inside: 9—7*
 * Tri → Push down V: 50 ♦ Extension: 9—8*
 *  Feb 19 


 * Legs: squat 32.5 not quite 8x4, ext 59 to 64 with pause, curl 20, calf 12
 *  Feb 18 


 * Back: Pull up 10 8 6 6, seated row 64 to 55, Lat close pull down 55
 * Bi: machine curl 32, Curl inside 10'
 *  Feb 17 


 * Shoulders: front raise 12.5', side raise 12.5', cross over 7 to 5', shrug 35'
 * Abs: 22.5 incline, 27.5' side thingy
 *  Feb 16 


 * Bi: forearm jenn curl 10 + bar, machine 32, inside 10', outside 10'
 * Tri: push down 60, ext. 9'
 *  Feb 15 


 * Chest: machine press 68, machine inside press 11 to 9', fly 12.5'
 *  Feb 14 


 * Legs:ext 59 to 64, curl 20, calf 12
 *  Feb 13 


 * Shoulders: front raise 12.5', side raise 12.5', cross over 7 to 5', shrug 40 6x4 hands fail, press 20'
 *  Feb 12 


 * Back: Pull up 9 8 5 5, seated row 60 to 55, Lat close pull down 55
 * Bi: machine curl 32 or 25, Curl inside 10'
 *  Feb 9 


 * abs, 30, 11, 10?
 *  Feb 8 


 * bi: machine 32, inside 10', outside 10' to 7.5'
 * tri: push down 60 to 55, ext. 9' to 8'
 *  Feb 7 

Feb 5 Feb 5 Feb 4 Feb 3 Feb 2 Feb 1 Jan 30 Jan 29 Jan 28 Jan 27 Jan 26 Jan 25 jan 23 jan 22 '''Jan 21 Jan 19 Jan 14 Jan 13 Jan 12
 * chest 150 push ups
 * Shoudlers: front raise 12.5', side raise 12.5', cross voer 7 to 5'
 * Legs: squat 32.5 7x4, ext 59 to 64, curl 18.75, calf 12
 * Chest: machine press 64, machine inside press 11 to 9', fly 12.5'
 * tri: push down 55 to 60, ext 8', dips
 * Back: Pull up 9 8 4 4, seated row 55, Lat close pull down 55
 * Bi: machine curl 32 or 25, Curl inside 10'
 * Abs: sit up (arms up) 30, 20, 15, 10
 * Legs:Squat 32.5 to 30, LE 59, LC 18.75, calf 12
 * Tri: push down 60, ext. 7.5', Drip 12x4
 * Bi: curl (other) machine 40, inside 10'
 * Shoulders: Press 20', pull cross over 5', Shrug 40' 7x4, front riase 12.5 to 10, side raise 12.5 to 10
 * Legs:Squat 32.5 to 30, LE 59, LC 18.75
 * Abs: incline sit up 20 12x4, sit up 30x1
 * Chest: Incline press 22.5', fly 12.5', inside chest pull over 9'
 * Tri: Pull down 55, extension 7.5', Dips 12 10 7 11
 * Back: Pull up 7 6 4 3, seated row 55, Lat close pull down 55
 * Bi: machine curl 32 or 25, Curl inside 10', curl outside 7.5'
 * Squat 30, LE 59, LC 17.5, Calf 12
 * Abs: Incline sit up 15 12x4, sit up 30x1, dip machine abs 10x4
 * Shoulder: Press 17.5', cross voer pull 5', Shrug 40 5x4, side raise 10', front raise 10'
 * Chest: dips 12 x 4, incline press 20', press machine 55, push ups 15 x 5
 * Back: pull up 8, 5, 4, 3, Lat close pull down 55, seated row 45
 * Bi: machine curl 25, inside curl 10'
 * Squat 30, LE 55, LC 16.25, Calf 12
 * Shoulder front raise 10', side raise 10', cross pull over 5', shrug 40'
 * Tri push down bar 55, Dip 12 x 5, tri ext 7.5'
 * Bi curl machine 32, bi inside curl 10'
 * Calf 11, LC 15, LE 50, kettle bell squat swing 12, step ups 7.5'