Chopsticks Blog: Sample Spreadsheet
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ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQARASATAUAVAWAXAYAZBABBBCBDBEBFBGBHBIBJBKBL
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2/162/72/42/11/261/141/612/1512/1212/2/2016
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3x, max#
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WORKOUT ONE: PUSH
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Flat Bench 3x6x225 (em try 235)3x6x225 (mh solo)3x6x225 (mh)3x6x225 (mh)3x6x225 (vhh)3x6x225 (vhh)3x6x225 (vh)3x6x215 (em try...)3x6x215 (mh)3x6x205 (em, +10)3x6x205 (vh)
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Incline Bench3x6x175 (m)3x6x165 (em try)3x6x155 (em)3x6x155 (mh)3x6x155 (mmh)3x6x145 (m try)3x6x145 (mh)3x6x145 mh3x6x145 (mh)3x6x135 (em)3x6x135 (h)
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Decline Bench3x6x215 (m)3x6x205 (emm... try w spot)3x6x205 (m shoulder)3x6x195 (mh)3x6x185 (mh)3x6x185 (mmh)3x6x185 mh3x6x175 em3x6x165 (em try 175)3x6x165 03x6x155 (mh)
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Front Raise - Cable3x8x40 (left joint)3x6x37.5 (mhh)3x6x35 (m try 37.5)3x6x35 23x6x32.5 (em try)3x6x32.5 (mh)3x6x30 (mmh)3x6x30 13x6x30 (emm)3x6x30 (mh)
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Side Raise - Cable3x8x30 (mh)skip joint soreness3x6x32.5 2 shoulder3x6x32.5 03x6x32.5 (vh)3x6x30 23x6x25 13x6x25 (emm)3x6x25 mh
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WORKOUT TWO: PULL
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Dumbbell Rows3x6x105 (mhh)3x6x105 (mmh)3x6x105 (vh)3x6x100 (mh)3x6x95 (mmh)3x6x90 (em try)3x6x90 (mh)3x6x90 (mh)3x6x90 (mh)3x6x85 (mh)
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Lat Pulldowns3x6x180 (mhh)3x8x165 (em try)3x8x165 (h)3x6x165 (mmh try 8)3x8x150 (m)3x8x135 (emm try)3x8x135 (m)3x8x140 (mh)3x6x140 (mh)3x6x130 (vh)
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Seated Rows3x8x150 (mmh)3x8x150 (mmh)3x8x150 (mh)3x8x150 (mh)3x6x150 (mh)3x6x135 (mmh did 8)3x6x135 (mh)3x6x120 (e do 130)3x6x120 m3x6x115 (m)
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Triceps ladder (skipping)weak150 ladder (m do 8)150 ladder (mh)150 ladder (m)150 ladder (mh)150 ladder 6 mh150 ladder 6 (vh)150 ladder (10h)150 ladder (8h)150 ladder (vh)
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Upright rows3x8x180 (mmh)3x8x180 (h)3x8x180 (mhh)3x8x170 (m try 6+)3x8x160 (mmh)3x8x150 (em)3x8x150 (mh3x12x150 (h)3x30x150 0
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Biceps pyramidweak6x50x8 (mh)6x50 (emm - try 8)6 > 130 (mh)6>130 (mh)
pyramid - 6x up to 130 back down
Time7x506x50 (m)50+ez ladder (mh)
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WORKOUT THREE: LEGS
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Front Squats3x8x155 (mhh)3x8x155 (mhh)3x8x155 (mhh)3x8x145 (m try)3x8x135 (m)
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Leg Press + calves3x8x380 (mh)3x8x380 (mhh)3x8x360 (mmh try 380)3x8x360 (mh)3x8x360 (3x12c) (mh)3x6x360 (em)3x6x360 em do more3x6x360 (em)3x6x360 (m try 370)3x6x360 (mh)
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Hamstrings pyramidskip30-90x6 (h)30-90x6 (h)30-90x6 (vhh)Pyramid 30/50/70/90x6 vh
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Lower Back Extensionskip3x16x45 (h)skio3x14x45 (m try 16)3x14x45 (h)3x14x453x14x45 (mh)3x14x45 03x10x45 (e try 14)3x10x45 (m)
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Absskip3x30x160 13x30x160 (h)3x30x160 2 forearms3x30x160 2 quit3x30x160 (m)3x30x150 (mh)3x30x150 (em)3x30x150 (em)3x30x150
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WEIGHT180180 wtf171172170171165
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NOTES
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