2018-11-19 |
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Barbell Bench Press | 85.0 | 12 | 122 | 111 | 102 | 96 | 86 | 81 |
| 85.0 | 12 | 122 | 111 | 101 | 96 | 86 | 81 |
| 85.0 | 12 | 122 | 111 | 101 | 96 | 86 | 81 |
| 85.0 | 7 | 102 | 92 | 85 | 80 | 72 | 68 |
Barbell Bench Press | 50.0 | 12 | 72 | 65 | 60 | 57 | 51 | 48 |
| 50.0 | 10 | 67 | 61 | 56 | 53 | 47 | 44 |
| 50.0 | 9 | 64 | 58 | 53 | 50 | 45 | 42 |
Incline Dumbbell Flyes | 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 |
Cable Crossover | 17.0 | 12 | 24 | 22 | 20 | 19 | 17 | 16 |
| 17.0 | 12 | 24 | 22 | 20 | 19 | 17 | 16 |
| 17.0 | 12 | 24 | 22 | 20 | 19 | 17 | 16 |
Triceps Pushdown | 42.5 | 9 | 55 | 50 | 45 | 43 | 38 | 36 |
| 37.5 | 9 | 48 | 43 | 40 | 38 | 34 | 32 |
| 32.5 | 12 | 47 | 43 | 39 | 37 | 33 | 31 |
| 32.5 | 12 | 47 | 43 | 39 | 37 | 33 | 31 |
Lying Triceps Press | 30.0 | 12 | 43 | 39 | 36 | 34 | 30 | 29 |
| 30.0 | 12 | 43 | 39 | 36 | 34 | 30 | 28 |
| 30.0 | 12 | 43 | 39 | 36 | 34 | 30 | 28 |
Machine-Assisted Dip | 100.0 | 12 | 144 | 131 | 120 | 113 | 101 | 95 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
| 100.0 | 8 | 124 | 112 | 103 | 97 | 87 | 82 |
Standing Calf Raises | 90.0 | 25 | 270 | 245 | 225 | 213 | 190 | 179 |
| 90.0 | 25 | 270 | 245 | 224 | 212 | 190 | 179 |
| 90.0 | 21 | 203 | 184 | 169 | 160 | 143 | 134 |
| 90.0 | 23 | 232 | 210 | 193 | 182 | 163 | 154 |
Seated Calf Raise | 110.0 | 25 | 331 | 299 | 275 | 260 | 232 | 219 |
| 110.0 | 20 | 233 | 211 | 194 | 183 | 164 | 154 |
| 110.0 | 20 | 233 | 211 | 194 | 183 | 164 | 154 |
| 110.0 | 25 | 331 | 300 | 275 | 260 | 233 | 219 |
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