Adrianirizarry7

Fecha de grabación: 6/22/24 Squats: Warmup set: 45lbs - 10 reps Set 1: 135lbs - 15 reps Set 2: 185lbs - 12 reps Set 3: 205lbs - 10 reps Set 4: 255lbs - 6 reps Set 5: 275lbs - 1 (max) Romanian Deadlift: Warmup set 1: 45lbs - 10 reps Warmup set 2: 95lbs - 5 reps Set 1: 135lbs - 7 reps Set 2: 135lbs - 7 reps Set 3: 135lbs - 7 reps Set 4: 135lbs - 7 reps

Fecha de grabación: 6/15/24 Single Leg Standing Calve Raises (10-20) 1min rest Warmup Set 1: Bodyweight (both legs) - 10 reps Warmup Set 2: 20lbs - 5 reps Set 1: 35lbs - 8 reps Set 2: 45lbs - 7 reps Set 3: 45lbs - 7 reps Set 4: 45lbs - 6 reps Set 5: 20lbs - 10 reps Romanian Deadlift (8-12) 3min rest Warmup Set: 35lbs - 10 reps Set 1: 45lbs - 10 reps Set 2: 45lbs - 10 reps Set 3: 45lbs - 8 reps Bulgarian Split Squats (8-10) 3min rest Warmup Set: 35lbs - 5 reps Set 1: 35lbs - 11 reps Set 2: 35lbs - 10 reps Set 3: 35lbs - 8 reps Goblet Squats (8-10) 3min rest Set 1: 45lbs - 17 reps Set 2: 90lbs - 13 reps Set 3: 90lbs - 9 reps

Fecha de grabación: 6/8/24 Single Leg Standing Calve Raises (10-20) 1min rest Warmup Set: Bodyweight - 10 reps Set 1: Bodyweight - 12 reps Set 2: Bodyweight - 11 reps Set 3: Bodyweight - 10 reps Set 4: Bodyweight (Both legs) - 18 reps Seated*Calve Raises (10-20) 1min rest Set 1: 35lbs - 25 reps Set 2: 45lbs - 22 reps Single Leg Standing Calve Raises (10-20) 1min rest Set 5: Bodyweight (Both legs) - 18 reps Goblet Squats (8-10) 3min rest Warmup: 20lbs - 10 reps Warmup: 35lbs - 10 reps Set 1: 45lbs - 25 reps Set 2: 90lbs - 11 reps Set 3: 90lbs - 11 reps Bulgarian Split Squats (8-10) 3min rest Set 1: 45lbs - 8 reps Set 2: 35lbs - 11 reps Set 3: 35lbs - 11 reps

Fecha de grabación: 6/3/24 Leg Press Calve Raises (8-10) 1min rest Warmup Set 1: 45lbs - 10 reps Set 1: 90lbs - 19 reps Set 2: 90lbs - 12 reps Set 3: 90lbs - 12 reps Seated Calve Raises (10-20) 1min rest Set 1: 45lbs - 14 reps Set 2: 45lbs - 13 reps Set 3: 45lbs - 14 reps Smith Machine Squat (8-15) 3min rest (3 bar safety) Warmup: 35lbs - 10 Set 1: 45lbs - 13 reps Set 2: 70lbs - 10 reps Set 3: 70lbs - 9 reps Set 4: 70lbs - ? reps Romanian Deadlift (8-12) 3min rest Warmup Set: BAR - 10 reps Set 1: 35lbs - 10 reps Set 2: 35lbs - 10 reps Set 3: 35lbs - 10 reps

Fecha de grabación: 5/21/24 Single Leg Standing Calve Raises (10-20) 1min rest Warmup Set: Bodyweight - 10 reps Set 1: 15lbs - 12 reps Set 2: 15lbs - 9 reps Set 3: Bodyweight - 9 reps Single Leg Standing Calve Raises (Bent Knee) 1min rest Set 1: 20lbs - 9 reps Set 2: 15lbs - 8 reps Set 3: Bodyweight - 10 reps Pull-ups 104 reps - 52min - 15 sec.

Fecha de grabación: 5/14/24 Leg Press Calve Raises (8-10) 1min rest Warmup Set 1: 45lbs - 8 reps Warmup Set 2: 90lbs - 5 reps Warmup Set 3: 90lbs - 5 reps (wide) Set 1: 135lbs - 10 reps Set 2: 135lbs - 10 reps Set 3: 135lbs - 9 reps Seated Calve Raises (10-20) 1min rest Set 1: 45lbs - 15 reps Set 2: 45lbs - 15 reps Pulldowns (10-15) 2min rest Warmup Set 1: 50lbs - 10 reps Warmup Set 2: 70lbs - 10 reps Set 1: 130lbs - 9 reps Set 2: 150lbs - 4 reps Set 3: 130lbs - 6 reps Neutral Grip Pulldowns (10-15) 2min rest Set 1: 130lbs - 7 reps Low Row Rows 2min rest Warmup Set: 50lbs - 7reps Set 1: 60lbs - 5 reps Set 2: 50lbs - 7 reps Wide Grips Bent Over Row 2min rest Set 1: 45lbs - 15 reps

Fecha de grabación: 5/11/24 Single Leg Standing Calve Raises (10-20) 1min rest Warmup Set: Bodyweight - 10 reps Set 1: 20lbs - 12 reps Set 2: 20lbs - 10 reps Set 3: 20lbs - 8 reps Set 4: 20lbs - 8 reps Set 5: Bodyweight - 9 reps Overhead Dumbell Press (10-15) 2min rest Warmup: 10lbs - 10 reps Warmup: 20lbs - 9 reps Warmup: 35lbs - 5 reps Set 1: 45lbs - 12 reps Set 2: 45lbs - 7 reps Set 3: 35lbs - 10 reps Lateral Raises (10-20) 1min rest Set 1: 20lbs - 11 reps Set 2: 20lbs - 11 reps Set 3: 20lbs - 7 reps Reverse Dumbell Flys (10-20) 1min rest Set 1: 20lbs - 8 reps Set 2: 10lbs - 15 reps Set 3: 10lbs - 14 reps

Fecha de grabación: 5/8/24 Single Leg Standing Calve Raises (10-20) 1min rest Warmup Set: Bodyweight - 10 reps Set 1: 20lbs - 11 reps Set 2: 20lbs - 10 reps Set 3: 20lbs - 9 reps Set 4: Bodyweight - 12 reps Incline Dumbell Bench Press (10-15) 2min rest Warmup: 10lbs - 10 reps Warmup: 20lbs - 5 reps Warmup: 35lbs - 3 reps Set 1: 45lbs - 10 reps Set 2: 45lbs - 6 reps Set 3: 35lbs - 9 reps Set 4: 35lbs - 7 reps Dumbell Flys (10-15) 2min rest Set 1: 20lbs - 10 reps Set 2: 20lbs - 9 reps Set 3: 20lbs - 9 reps Set 4: 20lbs - 8 reps Lateral Raises (10-20) 1min rest Set 1: 20lbs - 14 reps Set 2: 20lbs - 11 reps Set 3: 20lbs - 9 reps Set 4: 10lbs - 17 reps

Fecha de grabación: 5/6/24 Single Leg Standing *Calve Raises (10-20)* 1min rest Warmup Set: Bodyweight - 10 reps Set 1: 20lbs - 10 reps Set 2: 20lbs - 9 reps Set 3: 20lbs - 8 reps Set 4: Bodyweight - 8 reps Set 5: Bodyweight - 7 reps Chin-ups (10-15) 2min rest Set 1: 9 reps Set 2: 6 reps Set 3: 4 reps Chest Supported Dumbell Row (10-15) 2min rest Warmup set: 20lbs - 10reps Warmup set: 35lbs - 5reps Set 1: 45lbs - 12 reps Set 2: 45lbs - 8 reps Set 3: 45lbs - 11 reps

Fecha de grabación: 5/3/24 Leg Press *Calve Raises (8-10)* 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Warmup Set: 145lbs - 3 reps Set 1: 155lbs - 13 reps Set 2: 155lbs - 9 reps Set 3: 155lbs - 8 reps Seated*Calve Raises (10-20)* 1min rest Set 1: 45lbs - 18 reps Set 2: 45lbs - 15 reps Standing Leg Curl (15-20) 2min rest Warmup: 10lbs - 8 reps Set 1: 15lbs - 21 reps Set 2: 20lbs - 11 reps Set 3: 20lbs - 10 reps Set 4: 20lbs - 10 reps Single Arm Lat Pulldown (10-15) 2min rest Warmup Set: 30lbs - 10 reps Set 1: 40lbs - 14 reps Set 2: 40lbs - 11 reps Set 3: 40lbs - 11 reps Set 4: 40lbs - 10 reps Bent Over Barbell Row (10-15) 2min rest Warmup set: BAR - 10reps Set 1: 20lbs - 13 reps Set 2: 20lbs - 11 reps Set 3: 20lbs - 11 reps

Fecha de grabación: 5/1/24 Seated*Calve Raises (8-10)* 1min rest Warmup Set 1: 35lbs - 8 reps Warmup Set 2: 60lbs - 5 reps Set 1: 45lbs - 17 reps Set 2: 45lbs - 15 reps Set 2: 45lbs - 14 reps Leg Press *Calve Raises (10-20)* 1min rest Set 1: 90lbs - 14 reps Set 2: 90lbs - 10 reps Incline Barbell Bench Press (10-15) 2min rest Warmup: BAR - 10 reps Set 1: 35lbs - 13 reps Set 2: 35 lbs - 9 reps Set 3: 25lbs - 9 reps Set 4: 25lbs - 8 reps Machine Shrugs (10-15) 1min rest Set 1: 101 L - 19 reps Set 2: 101 L - 14 reps Set 3: 101 L - 11 reps Set 4: 101 L - 9 reps Deficit Pushups Set 1: 15 reps Set 2: 11 reps Set 3: 6 reps Set 4: 11 reps Dropset on knees: 3 reps

Fecha de grabación: 4/29/24 Standing Single Leg Calve Raises 1min rest Warmup Set: Bodyweight - 10 reps Set 1: 20lbs - 11 reps Set 2: 20lbs - 10 reps Set 3: 20lbs - 9 reps Set 4: 20lbs - 8 reps Set 5: Bodyweight - 12 reps Pullups (10-15) 2min rest Set 1: 9 reps Set 2: 6 reps Set 3: 4 reps Set 4: 4 reps Chest Supported Dumbell Row (10-15) 2min rest Warmup set: 20lbs - 10reps Set 1: 35lbs - 15 reps Set 2: 35lbs - 13 reps Set 3: 35lbs - 14 reps Set 4: 45lbs - 8 reps Seated Lateral Raises (8-12) 1min rest Warmup: 10lbs - 8 reps Warmup: 20lbs - 5 reps Set 1: 20lbs - 17 reps Set 2: 20lbs - 11 reps Set 3: 20lbs - 13 reps Set 4: 10lbs - 24 reps

Fecha de grabación: 4/25/24 Leg Press *Calve Raises (8-10)* 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Warmup Set: 145lbs - 3 reps Set 1: 155lbs - 11 reps Set 2: 155lbs - 10 reps Set 3: 155lbs - 9 reps Set 4: 155lbs - 8 reps Seated*Calve Raises (10-20)* 1min rest Set 1: 45lbs - 14 reps Set 2: 45lbs - 12 reps Set 3: 35lbs - 16 reps Set 4: 35lbs - 15 reps Single Arm Lateral Raises (10-20) 2min rest Warmup: 10lbs - 10 reps Warmup: 10lbs - 5 reps Set 1: 20lbs - 13 reps Set 2: 20lbs - 12 reps Set 3: 20lbs - 12 reps Set 4: 20lbs - 12 reps Machine Shrugs (10-15) 1min rest Set 1: 101 L - 16 reps Set 2: 101 L - 15 reps Set 3: 101 L - 10 reps

Fecha de grabación: 4/24/24 Pulldowns (10-15) 2min rest Warmup Set: 80lbs 10 reps Set 1: 100lbs - 17 reps Set 2: 120lbs - 10 reps Set 3: 110lbs - 11 reps Set 4: 110lbs - 8 reps Revere Grip Lat Pulldowns (15-20) 2min rest Set 1: 90lbs - 12 reps Set 2: 90lbs - 12 reps Set 3: 80lbs - 12 reps Set 4: 80lbs - 12 reps Bent Over Barbell Row (10-15) 3min rest Warmup set: BAR - 10reps Set 1: 25lbs - 12 reps Set 2: 25lbs - 11 reps Set 3: 25lbs - 9 reps Set 4: 25lbs - 8 reps *Standing Barbell Bicep Curls (6-10)* 2min rest Set 1: 10lbs - 6 reps Set 2: 10lbs - 5 reps Set 3: 10lbs - 4 reps

Fecha de grabación: 4/23/24 Incline Barbell Bench Press (10-15) 2min rest Warmup: BAR - 10 reps Set 1: 35lbs - 13 reps Set 2: 30lbs - 8 reps Set 3: 25lbs - 9 reps Set 4: 25lbs - 10 reps Single Arm Lateral Raises (10-20) 2min rest Warmup: 5lbs - 10 reps Set 1: 10lbs - 21 reps Set 2: 10lbs - 15 reps Set 3: 10lbs - 15 reps Set 4: 10lbs - 13 reps Straight Bar Tricep Pushdowns (10-20) 2min rest Warmup: 20lbs - 8 reps Set 1: 40lbs - 16 reps Set 2: 40lbs - 12 reps Set 3: 40lbs - 11 reps Dips (5-10) 2min rest Set 1: 10 reps Set 2: 6 reps Set 3: 5 reps

Leg Press *Calve Raises (8-10) 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Set 1: 125lbs - 15 reps Set 2: 145lbs - 10 reps Set 3: 145lbs - 10 reps Set 4: 145lbs - 10 reps Seated*Calve Raises (10-20)* 1min rest Set 1: 35lbs - 18 reps Set 2: 35lbs - 15 reps Set 3: 35lbs - 15 reps Set 4: 35lbs - 14 reps Romanian Deadlift (8-12) 3min rest Warmup Set: BAR - 8 reps Warmup Set: 25lbs - 5 reps Set 1: 35lbs - 10 reps Set 2: 35lbs - 9 reps Set 3: 35lbs - 8 reps Set 4: 35lbs - 8 reps Leg Press (10-20) 3min rest Warmup: 45lbs - 5 reps Set 1: 90lbs - 14 reps Set 2: 90lbs - 11 reps Set 3: 70lbs - 13 reps Set 4: 70lbs - 12 reps Set 5: 70lbs - 13 reps

Fecha de grabación: 4/18/24 Leg Press *Calve Raises (8-10)* 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Set 1: 125lbs - 13 reps Set 2: 125lbs - 10 reps Set 3: 125lbs - 8 reps Set 4: 125lbs - 8 reps Seated*Calve Raises (10-20)* 1min rest Set 1: 35lbs - 16 reps Set 2: 35lbs - 14 reps Set 3: 35lbs - 14 reps Set 4: 35lbs - 12 reps Pullups (10-15) 2min rest Set 1: 10 reps Set 2: 7 reps Set 3: 4 reps Revere Grip Lat Pulldowns (15-20) 2min rest Set 1: 100lbs - 12 reps Set 2: 90lbs - 12 reps Set 3: 90lbs - 9 reps Bent Over Barbell Row (10-15) 3min rest Warmup set: BAR - 10reps Set 1: 25lbs - 11 reps Set 2: 25lbs - 9 reps Set 3: 25lbs - 8 reps *Standing Barbell Bicep Curls (6-10)* 2min rest Set 1: 10lbs - 5 reps Set 2: 10lbs - 4 reps

Fecha de grabación: 4/16/24 Standing Leg Curl (15-20) 2min rest Warmup: 10lbs - 10 reps Set 1: 15lbs - 18 reps Set 2: 15lbs - 16 reps Set 3: 15lbs - 15 reps Romanian Deadlift (8-12) 3min rest Warmup Set: BAR - 10 reps Set 1: 35lbs - 9 reps Set 2: 35lbs - 9 reps Set 3: 35lbs - 8 reps Leg Press (10-20) 3min rest *(3 bar safety)* Warmup: 45lbs - 10 reps Set 1: 90lbs - 12 reps Set 2: 90lbs - 12 reps Set 3: 70lbs - 12 reps Set 4: 70lbs - 12 reps

Fecha de grabación: 4/15/24 Leg Press Calve Raises (8-10) 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Set 1: 125lbs - 12 reps Set 2: 125lbs - 10 reps Set 3: 125lbs - 9 reps Set 4: 125lbs - 8 reps Seated*Calve Raises (10-20)* 1min rest Set 1: 35lbs - 16 reps Set 2: 35lbs - 14 reps Set 3: 35lbs - 13 reps Set 4: 35lbs - 14 reps Incline Barbell Bench Press (10-15) 2min rest Warmup: BAR - 10 reps Warmup: 20lbs - 5 reps Set 1: 35lbs - 14 reps Set 2: 35lbs - 7 reps Set 3: 25lbs - 8 reps Set 4: 25lbs - 7 reps Single Arm Lateral Raises (10-20) 2min rest Warmup: 10lbs - 10 reps Set 1: 20lbs - 11 reps Set 2: 20lbs - 8 reps Set 3: 20lbs - 7reps Set 4: 20lbs - 7 reps Straight Bar Tricep Pushdowns (10-20) 2min rest Warmup: 20lbs - 8 reps Set 1: 40lbs - 15 reps Set 2: 40lbs - 10 reps Set 3: 40lbs - 9 reps Dips (5-10) 2min rest Set 1: 8 reps Set 2: 7 reps Set 3: 5 reps

Fecha de grabación: 4/11/24 Leg Press *Calve Raises (8-10) 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Set 1: 125lbs - 11 reps Set 2: 125lbs - 9 reps Set 3: 125lbs - 8 reps Set 4: 125lbs - 9 reps Seated*Calve Raises (10-20) 1min rest Set 1: 35lbs - 16 reps Set 2: 35lbs - 15 reps Set 3: 35lbs - 14 reps Set 4: 35lbs - 15 reps Pullups (10-15) 2min rest Set 1: 11 reps Set 2: 7 reps Set 3: 6 reps Set 4: 4 reps Revere Grip Lat Pulldowns (15-20) 2min rest Set 1: 80lbs - 16 reps Set 2: 80lbs - 15 reps Set 3: 80lbs - 12 reps Set 4: 80lbs - 12 reps Bent Over Barbell Row (10-15) 3min rest Warmup set: BAR - 10reps Warmup set: 25lbs - 5 reps Set 1: 30lbs - 10 reps Set 2: 25lbs - 11 reps Set 3: 25lbs - 11 reps Set 4: 25lbs - 9 reps Standing Barbell Bicep Curls (6-10) 2min rest Set 1: 10lbs - 7 reps Set 2: 10lbs - 5 reps Set 3: 10lbs - 4 reps

Fecha de grabación: 4/9/24 Standing Leg Curl (15-20) 2min rest Warmup: 10lbs - 10reps Set 1: 15lbs - 22 reps Set 2: 20lbs - 13 reps Set 3: 15lbs - 11 reps Romanian Deadlift (8-12) 3min rest Warmup: BAR - 10 reps Set 1: 35lbs - 8 reps Set 2: 35lbs - 8 reps Set 3: 35lbs - 8 reps Leg Press (10-20) 3min rest *(3 bar safety)* Warmup: 0lbs - 10reps Set 1: 45lbs - 10 reps Set 2: 90lbs - 13 reps Set 3: 125lbs - 8 reps Set 4: 125lbs - 7 reps

Fecha de grabación: 4/8/24 Leg Press *Calve Raises (6-10)* 1min rest Warmup Set: 45lbs - 8 reps Warmup Set: 90lbs - 5 reps Set 1: 125lbs - 9 reps Set 2: 125lbs - 8 reps Set 3: 125lbs - 7 reps Set 4: 125lbs - 8 reps Seated*Calve Raises (10-20)* 1min rest Set 1: 35lbs - 14 reps Set 2: 35lbs - 13 reps Set 3: 35lbs - 13 reps Set 4: 35lbs - 15 reps Incline Barbell Bench Press (10-15) 2min rest Warmup: BAR - 10 reps Set 1: 35lbs - 10 reps Set 2: 35lbs - 8 reps Set 3: 25lbs - 8 reps Set 4: 25lbs - 9 reps Single Arm Lateral Raises (10-20) 2min rest Warmup: 10lbs - 10 reps Set 1: 20lbs - 17 reps Set 2: 20lbs - 14 reps Set 3: 20lbs - 14 reps Set 4: 20lbs - 12 reps Straight Bar Tricep Pushdowns (10-20) 2min rest Warmup: 30lbs - 8 reps Set 1: 50lbs - 11 reps Set 2: 50lbs - 9 reps Set 3: 50lbs - 7 reps Upright Dips (10-20) 2min rest Set 1: 9 reps Set 2: 5 reps Set 3: 3 reps

Fecha de grabación: 4/4/24 Leg Press *Calve Raises (6-12)* 1min rest warmup set: 45lbs - 10reps Set 1: 100lbs - 12 reps Set 2: 115lbs - 11 reps Set 3: 115lbs - 10 reps Set 4: 115lbs - 9 reps Seated*Calve Raises (8-20)* 1min rest Set 1: 35lbs - 15 reps Set 2: 35lbs - 14 reps Set 3: 35lbs - 14 reps Pullups (10-15) 2min rest Set 1: 10 reps Set 2: 9 reps Set 3: 7 reps Chin-ups (15-20) 2min rest Set 1: 7 reps Set 2: 5 reps Set 3: 6 reps Wide Grip Lat Pulldown (15-20) 2min rest Set 1: 50lbs - 20 reps Set 2: 80lbs - 16 reps Set 3: 80lbs - 15 reps Deficit Bent Over Smith Machine Row (10-15) 3min rest Set 1: 35lbs - 9 reps Set 2: 35lbs - 9 reps Set 3: 35lbs - 10 reps Set 4: 35lbs - 9 reps Standing Barbell Bicep Curls (6-10) 2min rest Warmup: BAR - 5 reps Set 1: 10lbs - 6 reps Set 2: 10lbs - 6 reps Set 3: 10lbs - 4 reps

Fecha de grabación: 4/3/24 Standing Leg Curl (15-20) 2min rest Warmup: 10lbs - 10reps Set 1: 15lbs - 21 reps Set 2: 15lbs - 17 reps Set 3: 15lbs - 16 reps Set 4: 15lbs - 14 reps Romanian Deadlift (15-20) 3min rest Warmup: 10lbs - 10 reps Set 1: 25lbs - 11 reps Set 2: 35lbs - 8 reps Set 3: 35lbs - 8 reps Pullups (10-15) 2min rest Set 1: 4 reps Set 2: 5 reps Set 3: 5 reps Set 4: 3 reps

Fecha de grabación: 4/1/24 Leg Press *Calve Raises (8-20)* 1min rest warmup set: 45lbs - 10reps Set 1: 90lbs - 10 reps Set 2: 90lbs - 10 reps Set 3: 90lbs - 11 reps Set 4: 90lbs - 10 reps Set 5: 90lbs - 9 reps Incline Bench (10-15) 2min rest Warmup: BAR - 10 reps Set 1: 35lbs - 8 reps Set 2: 35lbs - 6 reps Set 3: 25lbs - 8 reps Set 4: 25lbs - 7 reps Plate lateral Raises (10-20) 2min rest Set 1: 10lbs - 18 reps Set 2: 10lbs - 15 reps Set 3: 10lbs - 15 reps Set 4: 10lbs - 13 reps Barbell Skull Crushers (10-20) 2min rest Set 1: 5lbs - 8 reps Set 2: 5lbs - 6 reps Set 3: 5lbs - 7 reps Dips (10-20) 2min rest Set 1: 6 reps Set 2: 6 reps Set 3: 6 reps