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2018-12-06 | ||||||||
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Side Laterals To Front Raise | 7.5 | 12 | 11 | 10 | 9 | 8 | 8 | 7 |
7.5 | 12 | 11 | 10 | 9 | 9 | 8 | 7 | |
7.5 | 12 | 11 | 10 | 9 | 9 | 8 | 7 | |
7.5 | 12 | 11 | 10 | 9 | 9 | 8 | 7 | |
Barbell Standing Military Press | 50.0 | 12 | 72 | 65 | 60 | 57 | 51 | 48 |
50.0 | 12 | 72 | 65 | 60 | 57 | 51 | 48 | |
40.0 | 12 | 58 | 53 | 48 | 46 | 41 | 38 | |
40.0 | 12 | 58 | 53 | 48 | 46 | 41 | 38 | |
Seated Bent-Over Rear Delt Raise | 12.5 | 12 | 18 | 16 | 15 | 14 | 13 | 12 |
12.5 | 12 | 18 | 16 | 15 | 14 | 13 | 12 | |
12.5 | 9 | 16 | 14 | 13 | 13 | 11 | 11 | |
Dumbbell Shrug | 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 | |
30.0 | 12 | 43 | 39 | 36 | 34 | 30 | 28 | |
Scapular Pull-Up | 1.0 | 5 | 1 | 1 | 1 | 1 | 1 | 1 |
1.0 | 5 | 1 | 1 | 1 | 1 | 1 | 1 | |
1.0 | 5 | 1 | 1 | 1 | 1 | 1 | 1 | |
Seated Calf Raise | 110.0 | 25 | 331 | 299 | 275 | 260 | 232 | 219 |
110.0 | 25 | 331 | 300 | 275 | 260 | 233 | 219 | |
110.0 | 25 | 331 | 300 | 275 | 260 | 233 | 219 | |
110.0 | 25 | 331 | 300 | 275 | 260 | 233 | 219 |