AA Friday

by osustanz

Settings

lbskgs

Summary

May 19th, 2017
40 minutes
67 sets, 688 reps
96230 lbs

1. M5 Bench Row

Set 1: 12 x 120 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 150 lbs
Set 5: 12 x 150 lbs
Set 6: 10 x 140 lbs
Set 7: 10 x 130 lbs
Set 8: 10 x 120 lbs

Total: 11340 lbs

2. M5 Lat Pulldown

Set 1: 12 x 110 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 130 lbs
Set 5: 10 x 140 lbs
Set 6: 10 x 130 lbs
Set 7: 10 x 120 lbs
Set 8: 10 x 110 lbs

Total: 10120 lbs

3. Precor Narrow Cable Row Sitting

Set 1: 12 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3520 lbs

4. Pull Ups

Set 1: 12 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 10 x 170 lbs

Total: 5440 lbs

5. M5 Seated Row

Set 1: 12 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3520 lbs

6. M5 Floor Row

Set 1: 12 x 210 lbs
Set 2: 10 x 210 lbs
Set 3: 10 x 210 lbs
Set 4: 10 x 210 lbs
Set 5: 10 x 210 lbs
Set 6: 10 x 210 lbs
Set 7: 10 x 210 lbs
Set 8: 10 x 210 lbs
Set 9: 10 x 210 lbs
Set 10: 10 x 210 lbs
Set 11: 10 x 210 lbs
Set 12: 10 x 210 lbs

Total: 25620 lbs

7. Precor Straight Arm Pushdown

Set 1: 12 x 100 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 120 lbs

Total: 3500 lbs

8. Extra Rope Rows

Set 1: 12 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs
Set 4: 10 x 160 lbs
Set 5: 10 x 160 lbs
Set 6: 10 x 160 lbs
Set 7: 10 x 160 lbs
Set 8: 10 x 160 lbs
Set 9: 10 x 160 lbs
Set 10: 10 x 160 lbs
Set 11: 10 x 160 lbs
Set 12: 10 x 160 lbs

Total: 19520 lbs

9. Dumbbell Chest - Off Day

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

10. Curls - Off Day

Set 1: 10 x 95 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs

Total: 2850 lbs

11. Precor Upright Row - Off Day

Set 1: 10 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3300 lbs

12. Plyo Squat Jump

Set 1: 10 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 10 x 170 lbs

Total: 5100 lbs

13. Internal/External Shoulder Rotation

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined