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Fancy-Dark-9323

Curious Which Lifts Seem Strong or Weak in Proportion to My Overall Strength Level?

Progress Report

Lifts taken from my last week of training.

I have been back in the gym for the last 14 months after a multiple year hiatus. Follow an Upper-Lower split 4x/week.

I feel like my quad strength and arm strength is maybe lacking comparatively.

I'm 5'10, 200 pounds (trying to cut to 180-185), no clue on bodyfat but 30" waist.

Note: LF=Life Fitness Cable, HS=Hammer Strength Cabl, EZ=Ez Bar, BB=barbell, KB=kettlebell

Upper Body:

  • Chest: Chest Press Machine (LF) 150x7 or Pec Deck (LF) 170x5
  • Shoulders: Behind Neck Press (BB) 105x6 or Lateral Raise Machine (LF) 160x6
  • Lats 1: Wide Grip Pullup 20x5
  • Lats 2: Lat Row (Precor T-Bar) 160x5
  • Traps: Kelso Shrug (Precor T-Bar) 190x5
  • Elbow Flexors: Preacher Curl (EZ): 50x10, Reverse Lap Curl (EZ): 60x10
  • Triceps: Skullcrusher (EZ): 60x9
  • Rear Delts: Unilateral Reverse Pec Deck (LF) 135x8

Lower Body:

  • Glutes 1: Hip Thrust 505x6
  • Glutes 2: RDL (BB) 305x5 or Single-Leg Landmine RDL 190x6
  • Glutes 3: Hip Airplane (KB, Behind Back) 40x7 or Hip Abductor Machine (LF) 295x8
  • Quads 1: Hack Squat (HS) 300x5 or Single Leg Quad Press (HS) 250x6
  • Quads 2: Leg Extension (LF) 230x5
  • Hamstrings 1: Seated Leg Curl (LF) 205x5
  • Adductors: Hip Adductor Machine (HS) 325x14 or Copenhagen Plank + DB 40x7
  • Calves: Flat Leg Press (LF): 425x8

Posted Apr 6, 2026, 1:08 AM UTC

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