Workout and Weight History

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Sept. 24, 2019

Weight: 182.9

Program: Push/Pull/Legs

Afternoon Workout

  • 6x Triceps Extension
  • 6x Triceps Extension (Cable)
  • 6x Chest Fly
  • 6x Bench Press - Close Grip (Barbell)
  • 8x Incline Bench Press (Dumbbell)
  • 6x Lateral Raise (Cable)
  • 8x Overhead Press (Barbell)

More Detail

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

Sept. 25, 2019

Weight: 182.9

Program: Push/Pull/Legs

Pull Day 1

  • 6x Face Pull (Cable)
  • 8x Shrug (Barbell)
  • 6x Reverse Grip Preacher Curl
  • 6x Concentration Curl (Dumbbell)
  • 8x Bicep Curl (Barbell)
  • 8x Bent Over One Arm Row (Dumbbell)
  • 8x Pull Up

More Detail

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

Sept. 26, 2019

Weight: 182.9

Program: Push/Pull/Legs

Leg Day 2

  • 6x Bench Dip
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Leg Extension (Machine)
  • 6x Lunge (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 12x Deadlift (Barbell)

More Detail

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

Sept. 27, 2019

Weight: 182.9

Program: Push/Pull/Legs

Push Day 1

  • 6x Triceps Extension (Dumbbell)
  • 6x Cable Kickback
  • 6x Y-Deltoid Raises
  • 6x Seated Overhead Press (Dumbbell)
  • 8x Chest Dip
  • 6x Decline Bench Press (Dumbbell)
  • 10x Bench Press (Barbell)

More Detail

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

Sept. 29, 2019

Weight: 182.9

Program: Push/Pull/Legs

Pull Day 2

  • 6x Farmer Walks
  • 6x Upright Row (Dumbbell)
  • 4x 21 Curls
  • 4x Hammer Curl (Dumbbell)
  • 8x EZ Curl
  • 6x Chin Up
  • 6x Bent Over Row (Barbell)

More Detail

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

Sept. 30, 2019

Weight: 176.1

Program: Push/Pull/Legs

Leg Day 1

  • 6x Triceps Extension
  • 6x Skullcrusher (Barbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)
  • 8x Squat (Barbell)

More Detail

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

Oct. 1, 2019

Weight: 176.0

Program: Push/Pull/Legs

Push Day 2

  • 6x Triceps Extension (Cable)
  • 6x Triceps Extension
  • 6x Bench Press - Close Grip (Barbell)
  • 6x Chest Fly
  • 8x Incline Bench Press (Dumbbell)
  • 6x Lateral Raise (Cable)
  • 8x Overhead Press (Barbell)

More Detail

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

Oct. 2, 2019

Weight: 175.9

Program: Push/Pull/Legs

Pull Day 1

  • 4x Face Pull (Cable)
  • 4x 21 Curls
  • 6x Shrug (Dumbbell)
  • 6x Concentration Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Seated Row (Machine)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 8x Pull Up

More Detail

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

Oct. 3, 2019

Weight: 175.9

Program: Push/Pull/Legs

Leg Day 2

  • 6x Farmer Walks
  • 6x Leg Extension (Machine)
  • 6x Lunge (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 12x Deadlift (Barbell)

More Detail

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

Oct. 5, 2019

Weight: 175.9

Program: Push/Pull/Legs

Push Day 1

  • 6x Triceps Extension (Dumbbell)
  • 6x Cable Kickback
  • 6x Y-Deltoid Raises
  • 6x Seated Overhead Press (Dumbbell)
  • 6x Cable Crossover Press
  • 6x Decline Bench Press (Dumbbell)
  • 10x Bench Press (Barbell)

More Detail

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

Oct. 6, 2019

Weight: 175.9

Program: Push/Pull/Legs

Morning Workout

  • 6x Close Grip Lock Out Press
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Triceps Extension (Barbell)
  • 6x Reverse Grip Preacher Curl
  • 4x Hammer Curl (Dumbbell)
  • 6x Incline Curl (Dumbbell)
  • 6x Spider Curl
  • 6x Bicep Curl (Barbell)

More Detail

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

Oct. 7, 2019

Weight: 175.7

Rest day.

Oct. 8, 2019

Weight: 175.5

Program: 5x5

5x5 Day 1

  • 6x Standing Calf Raise (Barbell)
  • 6x Skullcrusher (Barbell)
  • 10x Seated Overhead Press (Barbell)
  • 12x Bench Press (Barbell)
  • 12x Pendlay Row (Barbell)
  • 12x Squat (Barbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
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
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
(W) Bench Press (Barbell) 135.0 4
(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
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
(W) Pendlay Row (Barbell) 135.0 4
(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
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) Squat (Barbell) 135.0 3
(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
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

Oct. 9, 2019

Weight: 175.5

Rest day.

Oct. 10, 2019

Weight: 175.4

Program: 5x5

5x5 Day 2

  • 6x Lateral Raise (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 10x Upright Row (Dumbbell)
  • 10x Incline Bench Press (Barbell)
  • 10x Pull Up
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Upright Row (Dumbbell) 35.0 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
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 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
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
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
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
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 205.0 3
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
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

Oct. 11, 2019

Weight: 175.3

Rest day.

Oct. 12, 2019

Weight: 175.3

Program: 5x5

5x5 Day 3

  • 6x Standing Calf Raise (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 10x Seated Overhead Press (Barbell)
  • 10x Chest Dip
  • 10x Bent Over Row (Barbell)
  • 12x Squat (Barbell)

More Detail

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

Oct. 14, 2019

Weight: 175.3

Program: 5x5

EDUCAUSE Day 1 Hotel (push)

  • 6x Leg Extension (Machine)
  • 6x Calf Press on Seated Leg Press
  • 6x Seated Leg Press (Machine)
  • 6x Triceps Extension (Machine)
  • 4x Skullcrusher (Dumbbell)
  • 4x Triceps Extension (Dumbbell)
  • 6x Lateral Raise (Dumbbell)
  • 6x Seated Overhead Press (Dumbbell)
  • 8x Chest Press (Machine)
  • 6x Pullover (Dumbbell)
  • 6x Incline Bench Press (Dumbbell)

More Detail

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

Oct. 15, 2019

Weight: 175.3

Program: 5x5

EDUCAUSE Hotel Day 2 (pull)

  • 4x Trio Curls
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Dumbbell)
  • 12x Iso-Lateral Row (Machine)
  • 8x Lat Pulldown (Machine)

More Detail

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

Oct. 16, 2019

Weight: 175.3

Program: 5x5

EDUCAUSE Hotel Day 3 (arms)

  • 6x Triceps Dumbbell Kickback
  • 6x Triceps Extension (Dumbbell)
  • 6x Medicine Ball Push-up
  • 6x Close Grip Triceps Press
  • 4x 21 Curls
  • 4x Hammer Curl (Dumbbell)
  • 6x Concentration Curl (Dumbbell)
  • 6x Goblet Curl
  • 6x Bicep Curl (Dumbbell)

More Detail

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

Oct. 18, 2019

Weight: 175.3

Program: 5x5

5x5 Day 1

  • 6x Standing Calf Raise (Barbell)
  • 6x Skullcrusher (Barbell)
  • 10x Seated Overhead Press (Barbell)
  • 12x Bench Press (Barbell)
  • 10x Pendlay Row (Barbell)
  • 10x Squat (Barbell)

More Detail

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

Oct. 19, 2019

Weight: 175.1

Rest day.

Oct. 21, 2019

Weight: 175.1

Program: 5x5

5x5 Day 2

  • 10x Upright Row (Dumbbell)
  • 10x Incline Bench Press (Barbell)
  • 10x Pull Up
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Upright Row (Dumbbell) 40.0 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
Upright Row (Dumbbell) 40.0 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
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5

Oct. 22, 2019

Weight: 174.9

Program: 5x5

5x5 Day 3

  • 6x Shrug (Barbell)
  • 6x Hip Thrust (Barbell)
  • 10x Seated Overhead Press (Barbell)
  • 8x Decline Bench Press (Dumbbell)
  • 10x Bent Over Row (Barbell)
  • 12x Squat (Barbell)

More Detail

Exercise Weight Reps
Shrug (Barbell) 175.0 15
Shrug (Barbell) 175.0 15
Shrug (Barbell) 175.0 15
Shrug (Barbell) 175.0 15
Shrug (Barbell) 175.0 15
Shrug (Barbell) 175.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 105.0 5
Seated Overhead Press (Barbell) 110.0 5
Seated Overhead Press (Barbell) 110.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
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
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
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5

Oct. 23, 2019

Weight: 174.8

Program: 5x5

Arms Supplement

  • 6x Lateral Raise (Dumbbell)
  • 6x Triceps Extension (Dumbbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x Cable Kickback
  • 6x Triceps Rope Drag Pushdown
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Goblet Curl

More Detail

Exercise Weight Reps
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Lateral Raise (Dumbbell) 12.0 15
Triceps Extension (Dumbbell) 70.0 8
Triceps Extension (Dumbbell) 70.0 8
Triceps Extension (Dumbbell) 25.0 10
Triceps Extension (Dumbbell) 25.0 10
Triceps Extension (Dumbbell) 25.0 10
Triceps Extension (Dumbbell) 25.0 10
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Cable Kickback 15.0 8
Cable Kickback 15.0 8
Cable Kickback 15.0 8
Cable Kickback 15.0 8
Cable Kickback 15.0 8
Cable Kickback 15.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 6
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 30.0 8
Incline Curl (Dumbbell) 30.0 8
Incline Curl (Dumbbell) 30.0 8
Incline Curl (Dumbbell) 30.0 8
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12