2018-09-11 |
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Machine-Assisted Pull-Up | 100.0 | 12 | 144 | 131 | 120 | 113 | 101 | 95 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
| 100.0 | 7 | 120 | 109 | 100 | 94 | 84 | 79 |
Seated Cable Rows | 35.0 | 12 | 50 | 46 | 42 | 40 | 35 | 33 |
| 35.0 | 9 | 45 | 41 | 37 | 35 | 32 | 30 |
| 35.0 | 12 | 50 | 45 | 42 | 39 | 35 | 33 |
Barbell Bent Over Row | 60.0 | 9 | 77 | 70 | 64 | 61 | 54 | 51 |
| 60.0 | 9 | 77 | 70 | 64 | 61 | 54 | 51 |
| 60.0 | 9 | 77 | 70 | 64 | 61 | 54 | 51 |
Incline Inner Biceps Curl | 15.0 | 12 | 22 | 20 | 18 | 17 | 15 | 14 |
| 15.0 | 12 | 22 | 20 | 18 | 17 | 15 | 15 |
| 15.0 | 9 | 19 | 17 | 16 | 15 | 13 | 13 |
| 15.0 | 9 | 19 | 17 | 16 | 15 | 13 | 13 |
Barbell Curl | 40.0 | 9 | 51 | 47 | 43 | 40 | 36 | 34 |
| 40.0 | 9 | 51 | 46 | 42 | 40 | 36 | 34 |
| 35.0 | 9 | 45 | 41 | 37 | 35 | 32 | 30 |
Preacher Curl | 30.0 | 9 | 39 | 35 | 32 | 30 | 27 | 26 |
| 30.0 | 9 | 39 | 35 | 32 | 31 | 27 | 26 |
| 30.0 | 9 | 39 | 35 | 32 | 31 | 27 | 26 |
Bent-Knee Hip Raise | 1.0 | 15 | 2 | 1 | 1 | 1 | 1 | 1 |
| 1.0 | 15 | 2 | 2 | 2 | 2 | 1 | 1 |
| 1.0 | 15 | 2 | 2 | 2 | 2 | 1 | 1 |
Weighted Crunches | 25.0 | 10 | 33 | 30 | 28 | 26 | 23 | 22 |
| 25.0 | 10 | 33 | 30 | 27 | 26 | 23 | 22 |
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