88                                                       
88                                                       
88                                                       
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88P'    "8a  a8"     "8a  88P'   "88"    "8a  a8P_____88 
88       88  8b       d8  88      88      88  8PP""""""" 
88       88  "8a,   ,a8"  88      88      88  "8b,   ,aa 
88       88   `"YbbdP"'   88      88      88   `"Ybbd8"'                                                                 

            
                                          
                                                       
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a8"    `Y88  88P'   "Y8  88  88P'   `"8a  a8"    `Y88  
8b       88  88          88  88       88  8b       88  
"8a,   ,d88  88          88  88       88  "8a,   ,d88  
 `"YbbdP"Y8  88          88  88       88   `"8bbdP"Y8  
 aa,    ,88                                            
                                        "Y8bbdP"
enter the chamoun zone
3/20 3 x 55 x 8 Smith machine squat 17.5 x 10 for hip abduction, adduction calf raises, 100 lbs
3/19 Arm day normal bicep stuff Lat push thingy 3x12x25 Hammer curls normal Tricep pull down 57.5 x 3 x 10
3/18 135 x 8 x 3 bench 45 x 10 x 2 inclined 25 x 10 x 3 overhead push press Ab crunch 3 x77.5 x8
3/17 Regular Pull up schedule Deadlift 110 x 6 x 3
3/11 Smith machine 1 x 135x10 ... 2 x 155 x 8 17.5 x 10 for hip abduction, adduction After blood donation 5 day break
3/10 3x10x35 curl 3x10x25 lat raises 3x8x35 Hammer curls Tricep pull down 3 x 52.5 x 12 Ab pull down 3 x 72.5 x 12
3/9 3x8 45 on each Same with inclined 4x6 80 lbs overhead press Machines Chest press 70 x 2sets, 60 x 1set, each x10 reps
3/8/2025 New pr! 1x10 pullups 2 x8 Assisted pull ups: 40lbs 1x8 4x4 Lat pull down 90 lbs 3x10
3/6/2025 135 squat x 8 155 squat x 2 x 8 Booty builder machine is op I rly felt it Other leg machine stuff nothing too notable/didn't rly track the numbers but I will next time Cardio bike for 25 min (feat. Motivating train again)
3/5/2025 Bicep curls 35 x 3 x 8 Lateral raise 25 x 3 x 8 Hammer curls 35 x 3 x 8 Tricep rope pull down +need to track Seated ab rope curls +need to track Train!
3/4/2025 Bench 145lb x 1, 125lb x 2 Inclined dumbbell press 35? X 8 x 3 Overhead push ??lb x 8 x 3 Chest machines( didn't track these but will next session) Encountered loud train which gave me more motivation
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