Notes
A lot of work got to the gym late, about 25 minutes before closing, so didn’t get to do as much as I had wanted to. I also did not rest as much in between sets, so on my top set I was only able to do six reps of 225 on the bench press.
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Media Gallery
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Segments
Circuit
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Cross-Body Arm Swing
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
Superset
Barbell Bench Press
lb
| W | 10 Reps | 135.0 Lb |
| 2 | 10 Reps | 185.0 Lb |
| 3 | 6 Reps | 225.0 Lb |
Seated Bent-Arm Plate Chest Fly
lb
| 1 | 10 Reps | 25.0 Lb |
| 2 | 10 Reps | 25.0 Lb |
| 3 | 10 Reps | 25.0 Lb |
Alternating Plate Bicep Curl
lb
| 1 | 30 Reps | 25.0 Lb |
| 2 | 30 Reps | 25.0 Lb |
| 3 | 30 Reps | 25.0 Lb |
Overhead Plate Triceps Extension
lb
| 1 | 15 Reps | 45.0 Lb |
| 2 | 15 Reps | 45.0 Lb |
| 3 | 15 Reps | 45.0 Lb |
Weight Plate Around the World
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 45.0 Lb |
| 3 | 10 Reps | 45.0 Lb |
Circuit
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Cross-Body Arm Swing
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
Superset
Barbell Bench Press
lb
| W | 10 Reps | 135.0 Lb |
| 2 | 10 Reps | 185.0 Lb |
| 3 | 6 Reps | 225.0 Lb |
Seated Bent-Arm Plate Chest Fly
lb
| 1 | 10 Reps | 25.0 Lb |
| 2 | 10 Reps | 25.0 Lb |
| 3 | 10 Reps | 25.0 Lb |
Alternating Plate Bicep Curl
lb
| 1 | 30 Reps | 25.0 Lb |
| 2 | 30 Reps | 25.0 Lb |
| 3 | 30 Reps | 25.0 Lb |
Overhead Plate Triceps Extension
lb
| 1 | 15 Reps | 45.0 Lb |
| 2 | 15 Reps | 45.0 Lb |
| 3 | 15 Reps | 45.0 Lb |
Weight Plate Around the World
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 45.0 Lb |
| 3 | 10 Reps | 45.0 Lb |
Activity Overview
Metrics
Rating
9/10
Intensity
7/10
RPE
8/10
Total Volume
11,825 lb
Segments
3
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