Workout and Weight History

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June 1, 2020

Weight: 167.3

Program: Body Week

Day 3

  • 10x Deadlift (Barbell)
  • 6x Hanging Leg Raise
  • 6x Cable Chest Fly (standing)
  • 6x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 2x Face Pull (Cable)
  • 4x Straight-Arm Lat Push Down (Single Arm)
  • 4x Inverted Row (Bodyweight)
  • 6x Chin Up

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 275.0 3
Deadlift (Barbell) 275.0 3
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Cable Chest Fly (standing) 30.0 10
Cable Chest Fly (standing) 30.0 10
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 50.0 8
Cable Chest Fly (standing) 50.0 8
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 7
Eccentric Decline Barbell Bench 165.0 7
Eccentric Decline Barbell Bench 165.0 7
Eccentric Decline Barbell Bench 165.0 7
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 5
Incline Bench Press (Dumbbell) 75.0 5
Face Pull (Cable) 60.0 10
Face Pull (Cable) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 40.0 8
Straight-Arm Lat Push Down (Single Arm) 40.0 8
Straight-Arm Lat Push Down (Single Arm) 50.0 5
Straight-Arm Lat Push Down (Single Arm) 50.0 5
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 8
Inverted Row (Bodyweight) 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 10
Chin Up 0.0 10

June 2, 2020

Weight: 167.3

Program: Body Week

Arms 1

  • 8x EZ Curl
  • 8x Shrug (Barbell)
  • 4x Hammer Curl (Dumbbell)
  • 4x Concentration Curl (Dumbbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 8x Bench Press - Close Grip (Barbell)
  • 6x Full Rotation Curls
  • 2x Face Pull (Cable)

More Detail

Exercise Weight Reps
EZ Curl 65.0 6
EZ Curl 65.0 6
EZ Curl 100.0 8
EZ Curl 100.0 8
EZ Curl 100.0 10
EZ Curl 100.0 10
EZ Curl 100.0 8
EZ Curl 100.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 12
Hammer Curl (Dumbbell) 35.0 12
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Triceps Extension (Cable) 70.0 6
Triceps Extension (Cable) 70.0 6
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 6
Triceps Extension (Cable) 80.0 6
Triceps Rope Drag Pushdown 70.0 8
Triceps Rope Drag Pushdown 70.0 8
Triceps Rope Drag Pushdown 80.0 8
Triceps Rope Drag Pushdown 80.0 8
Triceps Rope Drag Pushdown 80.0 8
Triceps Rope Drag Pushdown 80.0 8
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 165.0 7
Bench Press - Close Grip (Barbell) 165.0 7
Bench Press - Close Grip (Barbell) 165.0 7
Bench Press - Close Grip (Barbell) 165.0 7
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Face Pull (Cable) 30.0 10
Face Pull (Cable) 30.0 10

June 3, 2020

Weight: 167.3

Rest day.

June 4, 2020

Weight: 167.4

Program: Body Week

Day 1

  • 4x Lunge (Dumbbell)
  • 6x Face Pull (Cable)
  • 6x Hanging Knee Raise With Twist
  • 4x Lateral Raise (Cable)
  • 4x Prone Trap Raise
  • 6x Pull Up
  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 20.0 8
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Bent Over One Arm Row (Dumbbell) 75.0 9
Bent Over One Arm Row (Dumbbell) 75.0 9
Bent Over One Arm Row (Dumbbell) 75.0 8
Bent Over One Arm Row (Dumbbell) 75.0 8
Bent Over One Arm Row (Dumbbell) 75.0 8
Bent Over One Arm Row (Dumbbell) 75.0 8
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 6
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 4

June 5, 2020

Weight: 167.2

Program: Body Week

Arms 2

  • 6x Barbell Spider Curl
  • 4x Incline Curl (Dumbbell)
  • 6x Reverse Curl (Barbell)
  • 2x Face Pull (Cable)
  • 8x Arnold Curl
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Goblet Curl

More Detail

Exercise Weight Reps
Barbell Spider Curl 70.0 8
Barbell Spider Curl 70.0 8
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 7
Barbell Spider Curl 70.0 7
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Face Pull (Cable) 60.0 10
Face Pull (Cable) 60.0 10
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 9
Skullcrusher (Barbell) 70.0 9
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10

June 6, 2020

Weight: 167.2

Program: Push/Pull/Legs

Afternoon Workout

  • 10x Bench Press (Barbell)
  • 6x Arnold Press (Dumbbell)
  • 6x Upper Chest Fly
  • 6x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 10
Bench Press (Barbell) 135.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 175.0 7
Bench Press (Barbell) 175.0 7
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 12
Arnold Press (Dumbbell) 40.0 12
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 6
Incline Bench Press (Dumbbell) 70.0 6
Incline Bench Press (Dumbbell) 70.0 6
Incline Bench Press (Dumbbell) 70.0 6

June 8, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Legs 1

  • 6x Hanging Knee Raise With Twist
  • 6x Romanian Deadlift (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Front Squat (Barbell)
  • 10x Sumo Deadlift (Barbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 9
Leg Curl (dumbbell) 45.0 9
Leg Curl (dumbbell) 45.0 9
Leg Curl (dumbbell) 45.0 9
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 185.0 5
Sumo Deadlift (Barbell) 185.0 5
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6

June 9, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 1

  • 6x Upper Chest Fly
  • 6x Hanging Windshield Wipers
  • 6x Skullcrusher (Barbell)
  • 8x Triceps Pushdown (Rope)
  • 6x Lateral Raise (Cable)
  • 6x Arnold Press (Dumbbell)
  • 2x Face Pull (Cable)
  • 8x Bench Press (Barbell)
  • 6x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Arnold Press (Dumbbell) 40.0 12
Arnold Press (Dumbbell) 40.0 12
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 175.0 6
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
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

June 10, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x Pull Up
  • 6x Hanging Leg Raise
  • 4x Goblet Curl
  • 8x Shrug (Barbell)
  • 6x Full Rotation Curls
  • 6x Bicep Curl (Barbell)
  • 6x Seated Row (Cable)
  • 6x Pendlay Row (Barbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Seated Row (Cable) 130.0 15
Seated Row (Cable) 130.0 15
Seated Row (Cable) 140.0 12
Seated Row (Cable) 140.0 12
Seated Row (Cable) 150.0 12
Seated Row (Cable) 150.0 12
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10

June 11, 2020

Weight: 167.3

Rest day.

June 12, 2020

Weight: 167.3

Program: Push/Pull/Legs

Focus: Legs 2

  • 6x Squat (Barbell)
  • 4x Standing Calf Raise (Dumbbell)
  • 6x Leg Extension (Dumbbell)
  • 4x Glute Kickback (Machine)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 12
Leg Extension (Dumbbell) 30.0 12
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Glute Kickback (Machine) 30.0 8
Glute Kickback (Machine) 30.0 8
Glute Kickback (Machine) 30.0 8
Glute Kickback (Machine) 30.0 8
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10

June 13, 2020

Weight: 167.3

Program: Push/Pull/Legs

Focus: Push 2

  • 8x Bench Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Lateral Raise (Dumbbell)
  • 6x Upper Chest Fly
  • 6x Incline Bench Press (Dumbbell)
  • 2x Face Pull (Cable)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
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
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 8
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10

June 14, 2020

Weight: 167.2

Rest day.

June 15, 2020

Weight: 167.3

Rest day.

June 16, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 8x Triceps Pushdown (Rope)
  • 8x Lateral Raise (Cable)
  • 6x Upper Chest Fly
  • 6x Incline Bench Press (Dumbbell)
  • 8x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 60.0 10
Face Pull (Cable) 60.0 10
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
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
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 8
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 175.0 8

June 17, 2020

Weight: 167.0

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x Pendlay Row (Barbell)
  • 4x Low Row (Cable)
  • 4x Straight-Arm Lat Push Down (Single Arm)
  • 6x Seated Row (Cable)
  • 8x T Bar Row (Chest Supported)
  • 6x Pull Up

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Low Row (Cable) 60.0 12
Low Row (Cable) 60.0 12
Low Row (Cable) 70.0 12
Low Row (Cable) 70.0 12
Straight-Arm Lat Push Down (Single Arm) 40.0 10
Straight-Arm Lat Push Down (Single Arm) 40.0 10
Straight-Arm Lat Push Down (Single Arm) 40.0 10
Straight-Arm Lat Push Down (Single Arm) 40.0 10
Seated Row (Cable) 140.0 15
Seated Row (Cable) 140.0 15
Seated Row (Cable) 140.0 15
Seated Row (Cable) 140.0 15
Seated Row (Cable) 140.0 15
Seated Row (Cable) 140.0 15
T Bar Row (Chest Supported) 25.0 10
T Bar Row (Chest Supported) 25.0 10
T Bar Row (Chest Supported) 50.0 10
T Bar Row (Chest Supported) 50.0 10
T Bar Row (Chest Supported) 75.0 8
T Bar Row (Chest Supported) 75.0 8
T Bar Row (Chest Supported) 75.0 8
T Bar Row (Chest Supported) 75.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8

June 18, 2020

Weight: 167.1

Program: Push/Pull/Legs

Morning Workout

  • 6x Bicep Curl (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Skullcrusher (Barbell)
  • 6x Goblet Curl
  • 6x Full Rotation Curls
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Goblet Curl 70.0 8
Goblet Curl 70.0 8
Goblet Curl 70.0 9
Goblet Curl 70.0 9
Goblet Curl 70.0 9
Goblet Curl 70.0 9
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Face Pull (Cable) 60.0 10
Face Pull (Cable) 60.0 10
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10

June 19, 2020

Weight: 167.1

Rest day.

June 20, 2020

Weight: 167.0

Program: Push/Pull/Legs

Focus: Push 1

  • 8x Bench Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Rope)
  • 6x Lateral Raise (Cable)
  • 6x Arnold Press (Dumbbell)
  • 6x Upper Chest Fly
  • 6x Incline Bench Press (Dumbbell)
  • 2x Face Pull (Cable)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Arnold Press (Dumbbell) 45.0 6
Arnold Press (Dumbbell) 45.0 6
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 40.0 6
Arnold Press (Dumbbell) 40.0 6
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 40.0 6
Upper Chest Fly 40.0 6
Upper Chest Fly 40.0 6
Upper Chest Fly 40.0 6
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10

June 21, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x Pendlay Row (Barbell)
  • 6x Pull Up
  • 6x Hanging Leg Raise
  • 4x Goblet Curl
  • 6x Full Rotation Curls
  • 6x Bicep Curl (Barbell)
  • 6x Straight-Arm Lat Push Down (Single Arm)
  • 6x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 6
Pull Up 0.0 6
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Straight-Arm Lat Push Down (Single Arm) 40.0 12
Straight-Arm Lat Push Down (Single Arm) 40.0 12
Straight-Arm Lat Push Down (Single Arm) 50.0 8
Straight-Arm Lat Push Down (Single Arm) 50.0 8
Straight-Arm Lat Push Down (Single Arm) 50.0 8
Straight-Arm Lat Push Down (Single Arm) 50.0 8
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10

June 22, 2020

Weight: 167.3

Program: Push/Pull/Legs

Morning Workout

  • 6x Standing Calf Raise (Dumbbell)
  • 6x Leg Extension (Dumbbell)
  • 6x Lunge (Dumbbell)
  • 4x Glute Kickback (Machine)
  • 6x Hip Thrust (Barbell)
  • 2x Romanian Deadlift (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
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
Romanian Deadlift (Barbell) 115.0 8
Romanian Deadlift (Barbell) 115.0 8
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 45.0 9
Leg Curl (dumbbell) 45.0 9

June 23, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 2

  • 6x Incline Bench Press (Dumbbell)
  • 4x Hanging Windshield Wipers
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Skullcrusher (Barbell)
  • 6x Lateral Raise 1.5X (Dumbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Upper Chest Fly
  • 8x Bench Press (Barbell)
  • 2x Face Pull (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 8
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 6
Lateral Raise 1.5X (Dumbell) 15.0 6
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 40.0 6
Upper Chest Fly 40.0 6
Upper Chest Fly 40.0 7
Upper Chest Fly 40.0 7
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7
Face Pull (Cable) 60.0 10
Face Pull (Cable) 60.0 10

June 24, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 2

  • 6x Pull Up
  • 6x Hanging Leg Raise
  • 4x Goblet Curl
  • 6x Full Rotation Curls
  • 6x Bicep Curl (Barbell)
  • 6x Shrug (Barbell)
  • 6x Seated Row (Cable)
  • 6x T Bar Row (Chest Supported)
  • 6x Pendlay Row (Barbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 10
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 12

June 25, 2020

Weight: 167.1

Rest day.

June 26, 2020

Weight: 167.2

Program: Push/Pull/Legs

Morning Workout

  • 6x Deadlift (Barbell)
  • 6x Hanging Knee Raise With Twist
  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Extension (Dumbbell)
  • 6x Lunge (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
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 10
Hip Thrust (Barbell) 135.0 10
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 7
Leg Curl (dumbbell) 45.0 7