Wednesday, January 28, 2026

Strength · 37 min

7 Exercises

164 Total Reps

13,150 Volume (lbs)

Coach Notes

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1

Elliptical Warm-Up Cardio

1.42 miles

1.42 miles

2

Chest Press (Machine) Chest

SetRepsWeightEffort

1 12 45 lbs 4/10

2 10 65 lbs 8/10

3 8 65 lbs 8/10

Maxed out that's 65 so held there.

3

Lat Pulldown Back

SetRepsWeightEffort

1 12 65 lbs 2/10

2 12 85 lbs 4/10

3 10 105 lbs 7/10

4

Seated Row Back

SetRepsWeightEffort

1 12 55 lbs 4/10

2 10 65 lbs 6/10

3 8 75 lbs 8/10

This was a real working set

5

Leg Press Legs

SetRepsWeightEffort

1 12 160 lbs 4/10

2 10 180 lbs —

3 10 200 lbs 7/10

Great working set

6

Shoulder Press (Machine) Shoulders

SetRepsWeightEffort

1 10 20 lbs 4/10

2 8 20 lbs 8/10

Shoulders suck

7

Tricep Pushdown (Cable) Arms

SetRepsWeightEffort

1 10 30 lbs 7/10

2 10 30 lbs 7/10