helpYOUgetGAINStracked Workout for 933 ptsFeb 27, 2018
- Band Pull Aparts
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- Incline Dumbbell Flyes
- 10 lb x 20 reps 18
- 10 lb x 20 reps 18
- Band Chest Press
- 25 reps 50
- 55 reps 110
- 55 reps 110
- Dumbbell Squeeze Press
- 30 lb x 20 reps 55
- 30 lb x 10 reps 49
- 30 lb x 10 reps 49
- 30 lb x 10 reps 49
- Incline Dumbbell Bench Press
- 50 lb x 10 reps 63
- 50 lb x 5 reps 53
- 50 lb x 5 reps 53
- 50 lb x 5 reps 53
- Dumbbell Floor Press
- 50 lb x 20 reps 98
- 50 lb x 10 reps 83
- Alternating Floor Press
- 50 lb x 10 reps 10
Mastiff, BlueAlexis, MR_PENNINGTON, MarcScott and 13 others propped this. Elhot, Squatsome, ida_b, JaeSea, FitfabL, 12reps, r4d4r_3n5, gritsinct, Al88X, jasonboss, hapahaolegirl, a_jones19, Finance propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 02:00:00 24
- Flutter Kicks
- 25 reps 7
- 25 reps 7
- 25 reps 7
- 25 reps 7
- Crunch
- 25 reps 12
- 25 reps 12
- 25 reps 12
- 25 reps 12
- Reverse Crunch
- 25 reps 32
- Goblet Squat (dumbbell)
- 45 lb x 10 reps 37
- 45 lb x 10 reps 37
- 45 lb x 10 reps 37
- Dumbbell Deadlift
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
- Band Assisted Chin-Up
- 10 reps 70
- 10 reps 70
- 10 reps 70
- Decline Dumbbell Bench Press
- 50 lb x 10 reps 39
- 50 lb x 10 reps 39
- 50 lb x 10 reps (PR) 39
Mastiff, 12reps, MarcScott, JaeSea and 12 others propped this. MR_PENNINGTON, FitfabL, Finance, jencctx, BDinthecrowd, gritsinct, Craygor, a_jones19, Suzerain, ida_b, r4d4r_3n5, Al88X propped this.
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Concentration Curls
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- Leg Extensions
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 15 reps 9
- 20 lb x 15 reps 9
- 20 lb x 15 reps 9
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- Goblet Squat (dumbbell)
- 25 lb x 10 reps 32
- 45 lb x 7 reps 34
- 50 lb x 5 reps 32
- 70 lb x 5 reps 37
- 80 lb x 3 reps 32
- 80 lb x 3 reps 32
- 80 lb x 3 reps 32
- 80 lb x 3 reps 32
- 80 lb x 3 reps (PR) 32
- Romanian Dumbbell Deadlift
- 95 lb x 8 reps 85
- 95 lb x 8 reps 85
- 95 lb x 8 reps 85
Mastiff, MarcScott, MR_PENNINGTON, a_jones19 and 12 others propped this. hapahaolegirl, 12reps, BDinthecrowd, JaeSea, FitfabL, Al88X, Finance, jencctx, gritsinct, Craygor, ida_b, r4d4r_3n5 propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 00:45:00 9
- Flutter Kicks
- 25 reps 7
- 25 reps 7
- 25 reps 7
- 25 reps 7
Mastiff, 12reps, BlueAlexis, a_jones19 and 12 others propped this. MarcScott, JaeSea, FitfabL, Al88X, MR_PENNINGTON, sonox, JustG, gritsinct, hapahaolegirl, Finance, jencctx, ida_b propped this.
- Band Pull Aparts
- 10 reps | 1/2-inch band 6
- Flutter Kicks
- 15 reps 5
- 15 reps 5
- 50 reps 15
- 51 reps 15
- 51 reps (PR) 15
- Romanian Deadlift
- 55 lb x 30 reps 43
- 55 lb x 30 reps 43
- Band Chest Press
- 55 reps 110
- 55 reps 110
- 55 reps 110
- Band Rear Delt Row
- 55 reps 88
- 55 reps 88
- 55 reps 88
- Band Kneeling Straight Arm Lat Pulldown
- 20 reps 30
Mastiff, BlueAlexis, 12reps, a_jones19 and 13 others propped this. Elhot, Finance, ida_b, Al88X, MarcScott, JaeSea, FitfabL, Sheyla, zero_two, jencctx, stalwyn, r4d4r_3n5, lezailjr propped this.
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Single Leg Extension
- 10 lb x 30 reps 25
- 10 lb x 25 reps 24
- 10 lb x 20 reps 22
- 10 lb x 15 reps 21
- 10 lb x 10 reps 20
- Single Leg Extension
- 10 lb x 30 reps 25
- 10 lb x 25 reps 24
- 10 lb x 20 reps 22
- 10 lb x 15 reps 21
- 10 lb x 10 reps 20
- Band Pull Aparts
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- Flutter Kicks
- 20 reps 6
- 20 reps 6
- One-Arm Dumbbell Floor Press
- 10 lb x 30 reps 65
- 10 lb x 30 reps 65
- 15 lb x 20 reps 61
- 15 lb x 20 reps 61
- 25 lb x 15 reps 65
- 25 lb x 15 reps 65
- 45 lb x 10 reps 77
- 45 lb x 10 reps (PR) 77
Mastiff, Eggs4me, 12reps, Craygor and 16 others propped this. lezailjr, MarcScott, Sheyla, JaeSea, BlueAlexis, a_jones19, MR_PENNINGTON, hapahaolegirl, Finance, BDinthecrowd, Al88X, jencctx, gritsinct, ida_b, stalwyn, r4d4r_3n5 propped this.
- Partial Straight Leg Raise
- 10 reps (PR) 5
- Flutter Kicks
- 50 reps 15
- 50 reps (PR) 15
- 25 reps 7
- 25 reps 7
- 25 reps 7
- 25 reps 7
- Band Pull Aparts
- 30 reps | 1/2-inch band 19
- Barbell Deadlift
- 85 lb x 7 reps 52
- 100 lb x 5 reps 52
- Romanian Deadlift
- 135 lb x 8 reps 59
- 135 lb x 10 reps 61
- Dumbbell Deadlift
- 95 lb x 5 reps 95
- 100 lb x 5 reps 102
- 120 lb x 5 reps 134
- 140 lb x 5 reps 175
- Band Assisted Chin-Up
- 5 reps 42
- 5 reps 42
- 5 reps 42
- 5 reps 42
- 5 reps 42
Mastiff, a_jones19, FRABAR, 12reps and 19 others propped this. MarcScott, FitfabL, JaeSea, MR_PENNINGTON, TerribleDarrell, BDinthecrowd, hapahaolegirl, jencctx, Finance, Al88X, ida_b, Elhot, Craygor, Eggs4me, lezailjr, BlueAlexis, gritsinct, stalwyn, r4d4r_3n5 propped this.
- Crunch
- 10 reps 5
- 10 reps 5
- Flutter Kicks
- 10 reps 5
- 20 reps 6
- 20 reps (PR) 6
- Band Pull Aparts
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- Band Chest Press
- 50 reps 100
- 50 reps 100
- 50 reps 100
- 50 reps 100
- One-Arm Kettlebell Floor Press
- 20 lb x 5 reps 22
- 20 lb x 5 reps 22
- 20 lb x 5 reps 22
- 20 lb x 5 reps 22
- 15 lb x 5 reps 22
- 15 lb x 5 reps 22
- 15 lb x 5 reps 22
- 15 lb x 5 reps 22
- Triceps Pushdown
- 60 lb x 30 reps 14
- 60 lb x 20 reps 13
- Cable Tricep Kickback
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- Cable Rope Overhead Triceps Extension
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- Push-Up
- 5 reps 12
- 5 reps 12
- Barbell Deadlift
- 55 lb x 5 reps 38
- 55 lb x 5 reps 38
- Barbell Curl
- 55 lb x 5 reps 14
- 55 lb x 5 reps 14
- Standing Barbell Shoulder Press (OHP)
- 55 lb x 5 reps 53
- 55 lb x 5 reps 53
Mastiff, Craygor, MR_PENNINGTON, MarcScott and 17 others propped this. 12reps, a_jones19, Squatsome, BDinthecrowd, KiltsAndWhiskey, FitfabL, TerribleDarrell, hapahaolegirl, jencctx, Finance, Al88X, ida_b, Eggs4me, lezailjr, gritsinct, stalwyn, r4d4r_3n5 propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:30:00 18
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Single Leg Extension
- 10 lb x 50 reps 29
- 10 lb x 50 reps 29
- 10 lb x 40 reps 27
- 10 lb x 40 reps 27
- 10 lb x 30 reps 25
- 10 lb x 30 reps 25
- 10 lb x 30 reps 25
- 10 lb x 30 reps 25
- 10 lb x 20 reps 22
- 10 lb x 20 reps 22
- 10 lb x 10 reps 20
- 10 lb x 10 reps 20
- 10 lb x 10 reps 20
- 10 lb x 10 reps 20
- 10 lb x 10 reps 20
- Standing Cable Leg Extension
- 10 lb x 10 reps 37
- 10 lb x 10 reps (PR) 37
- Concentration Curls
- 30 lb x 30 reps 11
- 30 lb x 30 reps 11
- 30 lb x 30 reps 11
- 30 lb x 30 reps 11
- 10 lb x 30 reps 10
- 10 lb x 30 reps 10
- Band Pull Aparts
- 20 reps | 1/2-inch band 13
- 20 reps | 1/2-inch band 13
- Band Chest Press
- 50 reps 100
- 45 reps 90
- 40 reps 80
- 35 reps 70
Mastiff, BlueAlexis, -JenniferAnne-, MarcScott and 17 others propped this. MR_PENNINGTON, hapahaolegirl, a_jones19, 12reps, gloomchen, jencctx, Craygor, onisemus, Squatsome, Finance, JaeSea, ida_b, Al88X, gritsinct, TerribleDarrell, lezailjr, r4d4r_3n5 propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:00:00 12
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Single Leg Extension
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 20 lb x 10 reps 21
- 10 lb x 30 reps 25
- 10 lb x 30 reps 25
Mastiff, Squatsome, BlueAlexis, a_jones19 and 16 others propped this. 12reps, MetalGodOpeth, MarcScott, gloomchen, MR_PENNINGTON, JaeSea, Craygor, stalwyn, gritsinct, jencctx, onisemus, Finance, ida_b, Al88X, TerribleDarrell, lezailjr propped this.
- Push-Up
- 5 reps 12
- Barbell Deadlift
- 55 lb x 5 reps 38
- Clean
- 55 lb x 5 reps 36
- Standing Barbell Shoulder Press (OHP)
- 55 lb x 5 reps 53
- Push-Up
- 5 reps 12
- Barbell Deadlift
- 55 lb x 5 reps 38
- Clean
- 55 lb x 5 reps (PR) 36
- Standing Barbell Shoulder Press (OHP)
- 55 lb x 5 reps 53
- Standing Dumbbell Shoulder Press
- 10 lb x 10 reps 40
- Dumbbell Side Lateral Raise
- 10 lb x 30 reps 41
Mastiff, MR_PENNINGTON, hapahaolegirl, a_jones19 and 16 others propped this. 12reps, MarcScott, JaeSea, FitfabL, gloomchen, dudeAriffic, Finance, brhuffm, lezailjr, jencctx, Craygor, stalwyn, gritsinct, ida_b, Al88X, TerribleDarrell propped this.
- Machine MTS High Row
- 60 lb x 10 reps 21
- 60 lb x 10 reps 21
- 60 lb x 10 reps 21
- 100 lb x 10 reps 27
- 100 lb x 10 reps 27
- 100 lb x 10 reps 27
- 160 lb x 2 reps 23
- 160 lb x 2 reps (PR) 23
- Straight Arm Pulldown
- 100 lb x 7 reps 21
- 100 lb x 7 reps 21
- 100 lb x 7 reps 21
- Parallel-Grip Pull-Up
- 3 reps 21
- 3 reps 21
- 5 reps 42
- 4 reps 31
- Band Assisted Chin-Up
- 10 reps 70
- 10 reps 70
- 10 reps 70
- Weighted Inverted Row (Let Me Ups)
- 20 lb x 25 reps 57
gloomchen, Mastiff, 12reps, FitfabL and 17 others propped this. MarcScott, a_jones19, hapahaolegirl, BDinthecrowd, Al88X, JaeSea, jencctx, Craygor, JustG, nikii_dee, MR_PENNINGTON, HulkSmash81, Finance, lezailjr, stalwyn, gritsinct, ida_b propped this.
- Standing Biceps Cable Curl
- 25 lb x 21 reps 15
- EZ-Bar Curl
- 35 lb x 21 reps 16
- 85 lb x 8 reps 20
- 85 lb x 8 reps 20
- 85 lb x 8 reps (PR) 20
- 55 lb x 10 reps 17
- 55 lb x 10 reps 17
- 55 lb x 10 reps 17
- Reverse Barbell Curl
- 35 lb x 10 reps 14
- 35 lb x 10 reps 14
- Cable Hammer Curls - Rope Attachment
- 20 lb x 30 reps 11
- Lying Dumbbell Tricep Extension
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 40 lb x 10 reps 20
- Cable Rope Overhead Triceps Extension
- 30 lb x 30 reps 11
- Cable Tricep Kickback
- 15 lb x 15 reps 9
- 15 lb x 15 reps 9
- Triceps Pushdown
- 50 lb x 30 reps 13
Mastiff, MarcScott, OHJONNY, anjali01 and 15 others propped this. 12reps, gloomchen, a_jones19, Al88X, JaeSea, jencctx, Craygor, nikii_dee, HulkSmash81, MR_PENNINGTON, Finance, lezailjr, stalwyn, gritsinct, ida_b propped this.
- MR_PENNINGTON great pr on the easy bar curl that's awesome
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Band Pull Aparts
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- Band Chest Press
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- Band Rear Delt Fly
- 55 reps 79
- 55 reps (PR) 79
- Band Kneeling Straight Arm Lat Pulldown
- 50 reps 76
- 50 reps 76
- Dumbbell Deadlift
- 95 lb x 10 reps 112
- 95 lb x 9 reps 110
- 95 lb x 8 reps 108
- 95 lb x 7 reps 105
- 95 lb x 6 reps 101
- Straight Arm Pulldown
- 20 lb x 30 reps 16
Mastiff, BlueAlexis, gloomchen, MarcScott and 19 others propped this. Squatsome, gritsinct, jencctx, FitfabL, a_jones19, hapahaolegirl, Bellatrix, JaeSea, Suzerain, 12reps, anjali01, Al88X, Craygor, JustG, Elhot, HulkSmash81, Finance, lezailjr, ida_b propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:00:00 12
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Band Pull Aparts
- 25 reps | 1-inch band 70
- 25 reps | 1-inch band 70
- 25 reps | 1-inch band 70
- 25 reps | 1-inch band 70
- Band Chest Press
- 50 reps 100
- 50 reps 100
- 50 reps 100
Mastiff, Finance, brhuffm, JaeSea and 18 others propped this. Al88X, FitfabL, MarcScott, zero_two, 12reps, JustG, hapahaolegirl, jencctx, gloomchen, BlueAlexis, a_jones19, gritsinct, Bellatrix, Suzerain, anjali01, Craygor, HulkSmash81, ida_b propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:00:00 12
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
Mastiff, Squatsome, MarcScott, MR_PENNINGTON and 17 others propped this. Suzerain, hapahaolegirl, JackKnight, BlueAlexis, a_jones19, Bellatrix, jencctx, 12reps, Finance, Craygor, JaeSea, Al88X, zero_two, lezailjr, Elhot, gritsinct, ida_b propped this.
- Band Rear Delt Row
- 55 reps 88
- 55 reps 88
- 55 reps (PR) 88
- Band Kneeling Straight Arm Lat Pulldown
- 35 reps 53
- 40 reps 60
- 55 reps (PR) 83
- Band Rear Delt Fly
- 10 reps 14
- 10 reps 14
- Dumbbell Deadlift
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
Mastiff, Finance, MR_PENNINGTON, 12reps and 14 others propped this. MarcScott, JaeSea, FitfabL, nikii_dee, -Valkyria-, Al88X, a_jones19, Suzerain, BlueAlexis, jencctx, Craygor, lezailjr, gritsinct, ida_b propped this.
- MR_PENNINGTON good job on thr pr's bud
- Shoveling snow
- 00:20:00 60
- Dumbbell Floor Press
- 50 lb x 25 reps 105
- 50 lb x 25 reps 105
- 50 lb x 25 reps 105
- 50 lb x 25 reps 105
- Dumbbell Squeeze Press
- 50 lb x 25 reps 75
- 50 lb x 25 reps 75
- 70 lb x 10 reps 84
- Band Assisted Chin-Up
- 10 reps 70
- 10 reps 70
- 10 reps 70
- 10 reps 70
- 10 reps 70
- Dumbbell Deadlift
- 95 lb x 5 reps 95
- 135 lb x 10 reps 193
- Arnold Dumbbell Press
- 10 lb x 10 reps 35
- 10 lb x 10 reps 35
- Standing Dumbbell Shoulder Press
- 10 lb x 10 reps 40
Mastiff, 12reps, MR_PENNINGTON, a_jones19 and 15 others propped this. jencctx, Finance, BDinthecrowd, JaeSea, FitfabL, JustG, hapahaolegirl, Squatsome, MarcScott, Al88X, Suzerain, Craygor, lezailjr, gritsinct, ida_b propped this.
- Suspension Trainer Inverted Rows
- 10 reps 16
- 15 reps 24
- 20 reps 32
- 25 reps 40
- 30 reps 48
- Weighted Inverted Row (Let Me Ups)
- 20 lb x 10 reps 49
- 40 lb x 10 reps 56
- 60 lb x 10 reps 64
- 80 lb x 10 reps (PR) 73
- Bent Over Barbell Row
- 55 lb x 10 reps 25
Mastiff, MR_PENNINGTON, 12reps, BDinthecrowd and 15 others propped this. Squatsome, MarcScott, Al88X, Craygor, a_jones19, Avienda_44, Finance, JaeSea, Elhot, nikii_dee, jencctx, JustG, Suzerain, lezailjr, ida_b propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 00:10:00 5
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Single Leg Extension
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps 25
- 20 lb x 25 reps (PR) 25
- Weighted Crunch
- 25 lb x 50 reps 50
- 50 lb x 50 reps (PR) 50
Mastiff, 12reps, Squatsome, onisemus and 19 others propped this. BlueAlexis, MarcScott, Al88X, JaeSea, sonox, gritsinct, nikii_dee, hapahaolegirl, MR_PENNINGTON, zero_two, a_jones19, Elhot, lezailjr, Craygor, Avienda_44, Finance, jencctx, Suzerain, ida_b propped this.
- MR_PENNINGTON 50 reps at fifty eh your crazy yo lol
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:00:00 12
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Concentration Curls
- 30 lb x 30 reps 11
- 30 lb x 20 reps 10
- 30 lb x 12 reps 9
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 10 reps 8
- 10 lb x 20 reps 9
- Hand Gripper
- 5 lb x 30 reps 9
- 5 lb x 30 reps 9
- Leg Extensions
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
