w3 – back

Activity: weights
Training Partner: Johnny Cage
Calories intake: 3888
Cal Burn :  3400

Weight Lifted : 19417 kg
Barbell Deadlift

Set 1 : 70.0×5
Set 2 : 82.0×6
Set 3 : 100.0×3
Set 4 : 130.0×3
Set 5 : 140.0×3
Set 6 : 145.0×5
Set 7 : 160.0×1

Iso Lateral Wide Pulldown

Set 1 : 60.0×10
Set 2 : 80.0×12
Set 3 : 80.0×12
Set 4 : 80.0×11

Seated Machine Row

Set 1 : 40.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 70.0×10

Wide Grip Lat Pulldown

Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

unilateral Pull Down

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Close Grip Front Lat Pulldown

Set 1 : 40.0×12
Set 2 : 50.0×11
Set 3 : 50.0×12

Cable Straight Arm Push Down

Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

Cable Seated Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

EZ Bar Curl

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Dumbbell Concentration Curls

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

 

Damage: Shoulder

NOTES: Just changing it up.

 

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