Workout Recap for June 21, 2018

Strict Curl

Set No.	Weight	Number of Reps
Set 1	40 lbs	25 reps
Set 2	40 lbs	10 reps
Set 3	40 lbs	11 reps

Dumbbell Skull Crushers

Set No.	Weight	Number of Reps
Set 1	20 lbs	12 reps
Set 2	20 lbs	13 reps
Set 3	20 lbs	9 reps

Smith-Machine Bench Press

Set No.	Weight	Number of Reps
Set 1	45 lbs	3 reps
Set 2	65 lbs	3 reps
Set 3	85 lbs	3 reps
Set 4	105 lbs	3 reps
Set 5	125 lbs	1 rep
Set 6	145 lbs	1 rep
Set 7	165 lbs	1 rep
Set 8	180 lbs	1 rep

Smith-Machine 22.5 Degree Incline Bench Press

Set No.	Weight	Number of Reps
Set 1	95 lbs	15 reps
Set 2	95 lbs	15 reps
Set 3	95 lbs	15 reps

Smith-Machine 45 Degree Incline Bench Press

Set No.	Weight	Number of Reps
Set 1	90 lbs	15 reps
Set 2	90 lbs	15 reps
Set 3	90 lbs	15 reps

Kneeling Landmine Press

Set No.	Weight	Number of Reps
Set 1	45 lbs	15 reps
Set 2	45 lbs	15 reps
Set 3	45 lbs	15 reps
Set 1	47.5 lbs	15 reps
Set 2	47.5 lbs	15 reps
Set 3	47.5 lbs	15 reps

Tricep Pulldown

Set No.	Weight	Number of Reps
Set 1	40 lbs	25 reps
Set 2	40 lbs	25 reps
Set 3	40 lbs	16 reps

Pec Fly

Set No.	Weight	Number of Reps
Set 1	30 lbs	25 reps
Set 2	30 lbs	25 reps
Set 3	30 lbs	25 reps

Chest Press

Set No.	Weight	Number of Reps
Set 1	50 lbs	14 reps
Set 2	50 lbs	10 reps
Set 3	50 lbs	9 reps

Incline Dumbbell Bench Press

Set No.	Weight	Number of Reps
Set 1	25 lbs	18 reps
Set 2	25 lbs	15 reps
Set 3	25 lbs	16 reps

Tricep Extension

Set No.	Weight	Number of Reps
Set 1	10 lbs	9 reps
Set 2	10 lbs	8 reps
Set 3	10 lbs	8 reps

Barbell Bicep Curl

Set No.	Weight	Number of Reps
Set 1	50 lbs	11 reps
Set 2	50 lbs	12 reps
Set 3	50 lbs	7 reps

Decline Bench Press

Set No.	Weight	Number of Reps
Set 1	45 lbs	20 reps
Set 2	45 lbs	16 reps
Set 3	45 lbs	15 reps

Hammer Curl

Set No.	Subset No.	Weight	Number of Reps
Set 1	Subset 1	30 lbs	10 reps
Set 1	Subset 2	25 lbs	4 reps
Set 1	Subset 3	20 lbs	2 reps
Set 1	Subset 4	15 lbs	5 reps
Set 1	Subset 5	10 lbs	10 reps
Set 1	Subset 6	5 lbs	25 reps
Set 2	Subset 1	30 lbs	10 reps
Set 2	Subset 2	25 lbs	4 reps
Set 2	Subset 3	20 lbs	3 reps
Set 2	Subset 4	15 lbs	4 reps
Set 2	Subset 5	10 lbs	8 reps
Set 2	Subset 6	5 lbs	25 reps
Set 3	Subset 1	30 lbs	7 reps
Set 3	Subset 2	25 lbs	2 reps
Set 3	Subset 3	20 lbs	2 reps
Set 3	Subset 4	15 lbs	4 reps
Set 3	Subset 5	10 lbs	10 reps
Set 3	Subset 6	5 lbs	25 reps

Overall I'm happy with the workout. I ended up moving 32538 lbs in total volume during the workout. I failed my 195 lbs smith-machine bench press, so I'm in the odd place where my 1-rep PB is lower then my 2-rep PB. It sucks failing a lift but it happens sometimes and you just need to rebound from it and work hard to make sure next time you succeed.