Day 1 — GZCLP: Blacknoir version
Jul 19, 2026 · 57 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Squat
5×177.5lb, 5×177.5lb, 5×177.5lb
Bench Press
8×100lb, 8×100lb, 8×100lb, 8×100lb
Lat Pulldown
12×88.75lb, 12×88.75lb, 12×88.75lb, 13×88.75lb
Triceps Pushdown
12×40lb, 12×40lb, 9×40lb (partial), 10×40lb (partial)