Workout and Weight History

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Sept. 24, 2019

Weight: 176.1

Program: Push/Pull/Legs

Afternoon Workout

  • 4x Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Chest Fly
  • 3x Triceps Extension (Cable)
  • 3x Triceps Extension

More Detail

Exercise Weight Reps
Overhead Press (Barbell) 95.0 10
Overhead Press (Barbell) 95.0 10
Overhead Press (Barbell) 105.0 8
Overhead Press (Barbell) 105.0 6
Lateral Raise (Cable) 12.5 12
Lateral Raise (Cable) 12.5 12
Lateral Raise (Cable) 12.5 12
Incline Bench Press (Dumbbell) 50.0 12
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 65.0 8
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 8
Chest Fly 115.0 10
Chest Fly 115.0 10
Chest Fly 115.0 10
Triceps Extension (Cable) 32.5 8
Triceps Extension (Cable) 32.5 8
Triceps Extension (Cable) 32.5 8
Triceps Extension 32.5 8
Triceps Extension 32.5 8
Triceps Extension 32.5 8

Daily Steps: 7798

Sept. 25, 2019

Weight: 176.1

Program: Push/Pull/Legs

Pull Day 1

  • 4x Pull Up
  • 4x Bent Over One Arm Row (Dumbbell)
  • 4x Bicep Curl (Barbell)
  • 3x Concentration Curl (Dumbbell)
  • 3x Reverse Grip Preacher Curl
  • 4x Shrug (Barbell)
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 25.0 5
Pull Up 25.0 5
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 95.0 6
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Reverse Grip Preacher Curl 45.0 12
Reverse Grip Preacher Curl 50.0 10
Reverse Grip Preacher Curl 50.0 10
Shrug (Barbell) 185.0 12
Shrug (Barbell) 235.0 8
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)
  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:19:28)

Daily Steps: 8254

Sept. 26, 2019

Weight: 176.1

Program: Push/Pull/Legs

Leg Day 2

  • 6x Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Extension (Machine)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 3x Bench Dip

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 205.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 240.0 8
Deadlift (Barbell) 240.0 8
Deadlift (Barbell) 260.0 5
Deadlift (Barbell) 260.0 5
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Lunge (Dumbbell) 35.0 9
Lunge (Dumbbell) 35.0 9
Lunge (Dumbbell) 35.0 9
Leg Extension (Machine) 40.0 12
Leg Extension (Machine) 40.0 12
Leg Extension (Machine) 40.0 12
Triceps Pushdown (Cable - Straight Bar) 45.0 12
Triceps Pushdown (Cable - Straight Bar) 45.0 12
Triceps Pushdown (Cable - Straight Bar) 45.0 12
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Bench Dip 0.0 15
Bench Dip 0.0 15
Bench Dip 0.0 15

Non-Weightlifting Exercise

  • 💪 Core Training (0:11:53)
  • 🚶‍♂️ Outdoor Walk: 1.8 miles (0:34:14)

Daily Steps: 7724

Sept. 27, 2019

Weight: 176.1

Program: Push/Pull/Legs

Push Day 1

  • 5x Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 4x Chest Dip
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Y-Deltoid Raises
  • 3x Cable Kickback
  • 3x Triceps Extension (Dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 12
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 185.0 5
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Chest Dip 0.0 10
Chest Dip 0.0 8
Chest Dip 25.0 6
Chest Dip 25.0 5
Seated Overhead Press (Dumbbell) 40.0 10
Seated Overhead Press (Dumbbell) 40.0 10
Seated Overhead Press (Dumbbell) 40.0 8
Y-Deltoid Raises 12.5 12
Y-Deltoid Raises 12.5 12
Y-Deltoid Raises 12.5 12
Cable Kickback 10.0 12
Cable Kickback 15.0 8
Cable Kickback 15.0 8
Triceps Extension (Dumbbell) 70.0 6
Triceps Extension (Dumbbell) 70.0 6
Triceps Extension (Dumbbell) 70.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.5 miles (0:28:13)

Daily Steps: 7872

Sept. 28, 2019

Weight: 176.1

Weightlifting Rest Day.

Daily Steps: 6776

Sept. 29, 2019

Weight: 176.1

Program: Push/Pull/Legs

Pull Day 2

  • 3x Bent Over Row (Barbell)
  • 3x Chin Up
  • 4x EZ Curl
  • 2x Hammer Curl (Dumbbell)
  • 2x 21 Curls
  • 3x Upright Row (Dumbbell)
  • 3x Farmer Walks

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 135.0 8
Bent Over Row (Barbell) 135.0 8
Bent Over Row (Barbell) 135.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
EZ Curl 70.0 12
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 90.0 8
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
21 Curls 40.0 21
21 Curls 40.0 21
Upright Row (Dumbbell) 25.0 12
Upright Row (Dumbbell) 25.0 12
Upright Row (Dumbbell) 25.0 12
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1

Non-Weightlifting Exercise

  • 💪 Core Training (0:10:31)
  • 🛞 Cross Training (0:06:00)

Daily Steps: 7174

Sept. 30, 2019

Weight: 176.1

Program: Push/Pull/Legs

Leg Day 1

  • 4x Squat (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Extension

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 12
Squat (Barbell) 145.0 10
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 10
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Triceps Extension 30.0 10
Triceps Extension 30.0 10
Triceps Extension 30.0 10

Daily Steps: 7240

Oct. 1, 2019

Weight: 176.0

Program: Push/Pull/Legs

Push Day 2

  • 4x Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Chest Fly
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Overhead Press (Barbell) 95.0 10
Overhead Press (Barbell) 95.0 10
Overhead Press (Barbell) 105.0 8
Overhead Press (Barbell) 105.0 8
Lateral Raise (Cable) 12.5 8
Lateral Raise (Cable) 12.5 8
Lateral Raise (Cable) 12.5 8
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 8
Chest Fly 115.0 10
Chest Fly 115.0 10
Chest Fly 115.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Triceps Extension 32.5 8
Triceps Extension 32.5 8
Triceps Extension 32.5 8
Triceps Extension (Cable) 32.5 8
Triceps Extension (Cable) 32.5 6
Triceps Extension (Cable) 32.5 6

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:50)
  • 🛞 Cross Training (0:08:00)

Daily Steps: 8625

Oct. 2, 2019

Weight: 175.9

Program: Push/Pull/Legs

Pull Day 1

  • 4x Pull Up
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Seated Row (Machine)
  • 3x Bicep Curl (Barbell)
  • 3x Concentration Curl (Dumbbell)
  • 3x Shrug (Dumbbell)
  • 2x 21 Curls
  • 2x Face Pull (Cable)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 25.0 5
Pull Up 25.0 5
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Seated Row (Machine) 60.0 8
Seated Row (Machine) 60.0 8
Seated Row (Machine) 60.0 8
Bicep Curl (Barbell) 80.0 10
Bicep Curl (Barbell) 80.0 10
Bicep Curl (Barbell) 80.0 10
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
21 Curls 35.0 21
21 Curls 35.0 21
Face Pull (Cable) 30.0 15
Face Pull (Cable) 30.0 15

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)

Daily Steps: 7692

Oct. 3, 2019

Weight: 175.9

Program: Push/Pull/Legs

Leg Day 2

  • 6x Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Extension (Machine)
  • 3x Farmer Walks

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 205.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 245.0 8
Deadlift (Barbell) 245.0 8
Deadlift (Barbell) 265.0 4
Deadlift (Barbell) 265.0 4
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Leg Extension (Machine) 40.0 10
Leg Extension (Machine) 40.0 10
Leg Extension (Machine) 40.0 10
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1

Daily Steps: 7774

Oct. 4, 2019

Weight: 175.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 2.1 miles (0:25:40)

Daily Steps: 8621

Oct. 5, 2019

Weight: 175.9

Program: Push/Pull/Legs

Push Day 1

  • 5x Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Y-Deltoid Raises
  • 3x Cable Kickback
  • 3x Triceps Extension (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 185.0 6
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 8
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 45.0 6
Y-Deltoid Raises 12.5 12
Y-Deltoid Raises 12.5 12
Y-Deltoid Raises 15.0 8
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Triceps Extension (Dumbbell) 70.0 7
Triceps Extension (Dumbbell) 70.0 7
Triceps Extension (Dumbbell) 70.0 7

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:30)
  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:15:11)

Daily Steps: 8021

Oct. 6, 2019

Weight: 175.9

Program: Push/Pull/Legs

Morning Workout

  • 3x Bicep Curl (Barbell)
  • 3x Spider Curl
  • 3x Incline Curl (Dumbbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Reverse Grip Preacher Curl
  • 3x Triceps Extension (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Lock Out Press

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Triceps Extension (Barbell) 55.0 10
Triceps Extension (Barbell) 55.0 10
Triceps Extension (Barbell) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 50.0 10
Triceps Pushdown (Cable - Straight Bar) 50.0 10
Triceps Pushdown (Cable - Straight Bar) 50.0 10
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Close Grip Lock Out Press 135.0 12
Close Grip Lock Out Press 155.0 10
Close Grip Lock Out Press 175.0 8

Daily Steps: 7721

Oct. 7, 2019

Weight: 175.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:15:14)
  • 🏃‍♂️ Indoor Run: 2.1 miles (0:21:17)
  • 🛞 Cross Training (0:10:46)
  • 🛞 Cross Training (0:07:30)

Daily Steps: 7590

Oct. 8, 2019

Weight: 175.5

Program: 5x5

5x5 Day 1

  • 6x Squat (Barbell)
  • 6x Pendlay Row (Barbell)
  • 6x Bench Press (Barbell)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
(W) Pendlay Row (Barbell) 135.0 4
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 5
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15

Daily Steps: 7449

Oct. 9, 2019

Weight: 175.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.4 miles (0:25:44)
  • 🛞 Cross Training (0:09:49)
  • 🛞 Cross Training (0:07:00)
  • 🧘 Flexibility (0:04:21)

Daily Steps: 9541

Oct. 10, 2019

Weight: 175.4

Program: 5x5

5x5 Day 2

  • 7x Deadlift (Barbell)
  • 5x Pull Up
  • 5x Incline Bench Press (Barbell)
  • 5x Upright Row (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 205.0 3
Deadlift (Barbell) 250.0 5
Deadlift (Barbell) 250.0 5
Deadlift (Barbell) 250.0 5
Deadlift (Barbell) 250.0 5
Deadlift (Barbell) 250.0 5
Pull Up 20.0 5
Pull Up 20.0 5
Pull Up 20.0 5
Pull Up 20.0 5
Pull Up 20.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 5
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15

Daily Steps: 9661

Oct. 11, 2019

Weight: 175.3

Weightlifting Rest Day.

Daily Steps: 5292

Oct. 12, 2019

Weight: 175.3

Program: 5x5

5x5 Day 3

  • 6x Squat (Barbell)
  • 5x Bent Over Row (Barbell)
  • 5x Chest Dip
  • 5x Seated Overhead Press (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 4
Squat (Barbell) 165.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Chest Dip 25.0 5
Chest Dip 25.0 5
Chest Dip 25.0 5
Chest Dip 25.0 5
Chest Dip 25.0 5
Seated Overhead Press (Barbell) 110.0 5
Seated Overhead Press (Barbell) 110.0 5
Seated Overhead Press (Barbell) 110.0 5
Seated Overhead Press (Barbell) 110.0 4
Seated Overhead Press (Barbell) 110.0 4
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)

Daily Steps: 6646

Oct. 13, 2019

Weight: 175.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.4 miles (0:26:20)
  • 🛞 Cross Training (0:12:46)

Daily Steps: 15998

Oct. 14, 2019

Weight: 175.3

Program: 5x5

EDUCAUSE Day 1 Hotel (push)

  • 3x Incline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 4x Chest Press (Machine)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 2x Triceps Extension (Dumbbell)
  • 2x Skullcrusher (Dumbbell)
  • 3x Triceps Extension (Machine)
  • 3x Seated Leg Press (Machine)
  • 3x Calf Press on Seated Leg Press
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Pullover (Dumbbell) 40.0 15
Pullover (Dumbbell) 40.0 15
Pullover (Dumbbell) 45.0 15
Chest Press (Machine) 110.0 12
Chest Press (Machine) 110.0 12
Chest Press (Machine) 130.0 8
Chest Press (Machine) 130.0 8
Seated Overhead Press (Dumbbell) 45.0 8
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 45.0 6
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Triceps Extension (Dumbbell) 25.0 8
Triceps Extension (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 12
Skullcrusher (Dumbbell) 25.0 12
Triceps Extension (Machine) 110.0 15
Triceps Extension (Machine) 130.0 12
Triceps Extension (Machine) 130.0 15
Seated Leg Press (Machine) 150.0 12
Seated Leg Press (Machine) 170.0 12
Seated Leg Press (Machine) 170.0 12
Calf Press on Seated Leg Press 130.0 12
Calf Press on Seated Leg Press 130.0 12
Calf Press on Seated Leg Press 130.0 12
Leg Extension (Machine) 40.0 10
Leg Extension (Machine) 40.0 10
Leg Extension (Machine) 40.0 10

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:04:00)

Daily Steps: 4993

Oct. 15, 2019

Weight: 175.3

Program: 5x5

EDUCAUSE Hotel Day 2 (pull)

  • 4x Lat Pulldown (Machine)
  • 6x Iso-Lateral Row (Machine)
  • 3x Romanian Deadlift (Dumbbell)
  • 3x Leg Curl (dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 2x Trio Curls

More Detail

Exercise Weight Reps
Lat Pulldown (Machine) 90.0 15
Lat Pulldown (Machine) 110.0 12
Lat Pulldown (Machine) 130.0 10
Lat Pulldown (Machine) 130.0 10
Iso-Lateral Row (Machine) 70.0 15
Iso-Lateral Row (Machine) 90.0 10
Iso-Lateral Row (Machine) 110.0 10
Iso-Lateral Row (Machine) 90.0 10
Iso-Lateral Row (Machine) 110.0 10
Iso-Lateral Row (Machine) 90.0 10
Romanian Deadlift (Dumbbell) 40.0 10
Romanian Deadlift (Dumbbell) 45.0 10
Romanian Deadlift (Dumbbell) 55.0 8
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Trio Curls 25.0 24
Trio Curls 25.0 24

Daily Steps: 11297

Oct. 16, 2019

Weight: 175.3

Program: 5x5

EDUCAUSE Hotel Day 3 (arms)

  • 3x Bicep Curl (Dumbbell)
  • 3x Goblet Curl
  • 3x Concentration Curl (Dumbbell)
  • 2x Hammer Curl (Dumbbell)
  • 2x 21 Curls
  • 3x Close Grip Triceps Press
  • 3x Medicine Ball Push-up
  • 3x Triceps Extension (Dumbbell)
  • 3x Triceps Dumbbell Kickback

More Detail

Exercise Weight Reps
Bicep Curl (Dumbbell) 30.0 15
Bicep Curl (Dumbbell) 35.0 12
Bicep Curl (Dumbbell) 35.0 12
Goblet Curl 40.0 10
Goblet Curl 40.0 10
Goblet Curl 40.0 10
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
21 Curls 35.0 21
21 Curls 35.0 21
Close Grip Triceps Press 45.0 10
Close Grip Triceps Press 55.0 8
Close Grip Triceps Press 55.0 8
Medicine Ball Push-up 0.0 8
Medicine Ball Push-up 0.0 8
Medicine Ball Push-up 0.0 8
Triceps Extension (Dumbbell) 25.0 10
Triceps Extension (Dumbbell) 25.0 10
Triceps Extension (Dumbbell) 25.0 10
Triceps Dumbbell Kickback 15.0 10
Triceps Dumbbell Kickback 15.0 10
Triceps Dumbbell Kickback 15.0 10

Daily Steps: 8615

Oct. 17, 2019

Weight: 175.3

Weightlifting Rest Day.

Daily Steps: 7300

Oct. 18, 2019

Weight: 175.3

Program: 5x5

5x5 Day 1

  • 5x Squat (Barbell)
  • 5x Pendlay Row (Barbell)
  • 6x Bench Press (Barbell)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 170.0 5
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.6 miles (0:29:42)

Daily Steps: 10265