Workout and Weight History

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May 6, 2020

Weight: 165.7

Program: Body Week

Day 2

  • 6x Bench Press (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 2x Cable Chest Fly (standing)
  • 3x Front Squat (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 5
(W) Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 195.0 4
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 115.0 6
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 125.0 6
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 10
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 35.0 12
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10

May 7, 2020

Weight: 165.7

Weightlifting Rest Day.

May 8, 2020

Weight: 165.7

Program: Body Week

Day 3

  • 4x Deadlift (Barbell)
  • 2x Pendlay Row (Barbell)
  • 3x Chin Up
  • 2x Straight-Arm Lat Push Down (Single Arm)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Inner Chest Pushes
  • 2x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Straight-Arm Lat Push Down (Single Arm) 20.0 8
Straight-Arm Lat Push Down (Single Arm) 20.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 6
Eccentric Decline Barbell Bench 165.0 5
Eccentric Decline Barbell Bench 165.0 5
Eccentric Decline Barbell Bench 165.0 5
Cable Chest Fly (standing) 20.0 8
Cable Chest Fly (standing) 20.0 8
Inner Chest Pushes 0.0 12
Inner Chest Pushes 0.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 7

May 9, 2020

Weight: 165.7

Program: Body Week

Arms 1

  • 4x EZ Curl
  • 3x Hammer Curl (Dumbbell)
  • 3x Shrug (Barbell)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 3x Shrug (Dumbbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl
  • 3x Concentration Curl (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) EZ Curl 65.0 5
EZ Curl 90.0 8
EZ Curl 90.0 8
EZ Curl 90.0 8
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 40.0 7
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 10
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Extension (Cable) 35.0 7
Triceps Extension (Cable) 35.0 7
Triceps Extension (Cable) 35.0 7
Goblet Curl 65.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:30)

May 10, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:15)

May 11, 2020

Weight: 165.7

Program: Body Week

Day 1

  • 4x Squat (Barbell)
  • 2x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 12
Squat (Barbell) 145.0 10
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Bent Over One Arm Row (Dumbbell) 75.0 8
Bent Over One Arm Row (Dumbbell) 75.0 7
Bent Over One Arm Row (Dumbbell) 75.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Prone Trap Raise 12.5 12
Prone Trap Raise 12.5 12
Lateral Raise (Dumbbell) 20.0 7
Lateral Raise (Dumbbell) 20.0 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
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:15:33)

May 12, 2020

Weight: 166.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:16)
  • 🛞 Cross Training (0:06:30)
  • 🧘 Flexibility (0:11:03)

May 13, 2020

Weight: 166.9

Program: Body Week

Day 2

  • 7x Bench Press (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 2x Chest Dip
  • 3x Front Squat (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 7
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 5
Chest Dip 0.0 10
Chest Dip 0.0 12
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 35.0 12

May 14, 2020

Weight: 167.0

Program: Body Week

Arms 2

  • 4x Arnold Curl
  • 2x Reverse Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
Arnold Curl 45.0 8
Arnold Curl 45.0 7
Arnold Curl 45.0 8
Arnold Curl 45.0 7
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 9
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 12
Triceps Pushdown (Cable - Straight Bar) 65.0 12
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 75.0 8
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10

May 15, 2020

Weight: 167.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.2 miles (0:39:30)

May 16, 2020

Weight: 167.1

Program: Body Week

Day 3

  • 5x Deadlift (Barbell)
  • 3x Chin Up
  • 2x Inverted Row (Bodyweight)
  • 2x Straight-Arm Lat Push Down (Single Arm)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Inner Chest Pushes
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 7
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Straight-Arm Lat Push Down (Single Arm) 20.0 8
Straight-Arm Lat Push Down (Single Arm) 20.0 8
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 4
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 6
Cable Chest Fly (standing) 20.0 10
Cable Chest Fly (standing) 20.0 8
Inner Chest Pushes 0.0 12
Inner Chest Pushes 0.0 15
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

May 17, 2020

Weight: 167.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.5 miles (0:46:59)
  • 💪 Core Training (0:03:17)
  • 🛞 Cross Training (0:04:30)

May 18, 2020

Weight: 167.3

Program: Body Week

Day 1

  • 4x Squat (Barbell)
  • 2x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 12
Squat (Barbell) 155.0 10
Squat (Barbell) 165.0 8
Squat (Barbell) 165.0 8
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Hip Thrust (Barbell) 165.0 8
Hip Thrust (Barbell) 165.0 8
Hip Thrust (Barbell) 165.0 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
Lat Pulldown (Cable) 60.0 9
Lat Pulldown (Cable) 60.0 9
Lat Pulldown (Cable) 60.0 9
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 12
Lateral Raise (Dumbbell) 15.0 5
Lateral Raise (Dumbbell) 15.0 5
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10

May 19, 2020

Weight: 167.3

Program: Body Week

Arms 1

  • 1x Face Pull (Cable)
  • 4x EZ Curl
  • 4x Full Rotation Curls
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl
  • 2x Concentration Curl (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 35.0 10
(W) EZ Curl 65.0 6
EZ Curl 90.0 10
EZ Curl 90.0 11
EZ Curl 90.0 10
Full Rotation Curls 25.0 10
Full Rotation Curls 30.0 10
Full Rotation Curls 35.0 8
Full Rotation Curls 35.0 10
Bench Press - Close Grip (Barbell) 155.0 9
Bench Press - Close Grip (Barbell) 155.0 9
Bench Press - Close Grip (Barbell) 155.0 9
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Triceps Rope Drag Pushdown 35.0 12
Triceps Rope Drag Pushdown 35.0 10
Triceps Rope Drag Pushdown 35.0 10
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 7
Triceps Extension (Cable) 35.0 5
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Standing Calf Raise (Dumbbell) 55.0 8
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:55)

May 20, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.4 miles (0:44:09)
  • 🧘 Flexibility (0:11:44)
  • 💪 Core Training (0:12:52)

May 21, 2020

Weight: 167.3

Program: Body Week

Day 2

  • 1x Face Pull (Cable)
  • 6x Bench Press (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 2x Chest Dip
  • 3x Front Squat (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Romanian Deadlift (Barbell)
  • 3x Side Bend (Dumbbell)

More Detail

Exercise Weight Reps
(W) Face Pull (Cable) 30.0 10
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 155.0 6
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Chest Dip 0.0 8
Chest Dip 0.0 8
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 11
Leg Extension (Machine) 35.0 10
Leg Extension (Machine) 35.0 12
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15

May 22, 2020

Weight: 167.3

Program: Body Week

Arms 2

  • 1x Face Pull (Cable)
  • 4x Arnold Curl
  • 3x Reverse Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Goblet Curl
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Face Pull (Cable) 30.0 10
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 7
Barbell Spider Curl 70.0 4
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 5
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 12
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 9
Skullcrusher (Barbell) 75.0 7
21 Curls 35.0 21

May 23, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 💪 Core Training (0:06:06)
  • 🚶‍♂️ Indoor Walk: 2.8 miles (0:53:50)
  • 🧘 Flexibility (0:04:09)

May 24, 2020

Weight: 167.4

Program: Body Week

Day 3

  • 5x Deadlift (Barbell)
  • 3x Chin Up
  • 2x Inverted Row (Bodyweight)
  • 2x Straight-Arm Lat Push Down (Single Arm)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Inner Chest Pushes
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 255.0 4
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Inverted Row (Bodyweight) 0.0 8
Inverted Row (Bodyweight) 0.0 8
Straight-Arm Lat Push Down (Single Arm) 20.0 8
Straight-Arm Lat Push Down (Single Arm) 20.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 6
Cable Chest Fly (standing) 20.0 10
Cable Chest Fly (standing) 20.0 10
Inner Chest Pushes 0.0 15
Inner Chest Pushes 0.0 15
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:04:32)
  • 🧘 Flexibility (0:11:18)

May 25, 2020

Weight: 167.4

Program: Body Week

Arms 1

  • 1x Face Pull (Cable)
  • 4x EZ Curl
  • 3x Full Rotation Curls
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl
  • 2x Hammer Curl (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 30.0 10
(W) EZ Curl 65.0 6
EZ Curl 95.0 12
EZ Curl 95.0 10
EZ Curl 95.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 165.0 6
Bench Press - Close Grip (Barbell) 165.0 6
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Goblet Curl 65.0 12
Goblet Curl 65.0 12
Goblet Curl 65.0 12
Hammer Curl (Dumbbell) 35.0 12
Hammer Curl (Dumbbell) 35.0 12
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:03:30)

May 26, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.7 miles (0:50:09)

May 27, 2020

Weight: 167.4

Program: Body Week

Day 1

  • 5x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Pull Up
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 8
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 5
Squat (Barbell) 185.0 3
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 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
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Lateral Raise (Dumbbell) 15.0 5
Lateral Raise (Dumbbell) 20.0 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
Face Pull (Cable) 80.0 8
Face Pull (Cable) 80.0 8
Face Pull (Cable) 80.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:45)

May 28, 2020

Weight: 167.4

Program: Body Week

Arms 2

  • 1x Face Pull (Cable)
  • 4x Arnold Curl
  • 3x Reverse Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Goblet Curl
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Face Pull (Cable) 60.0 8
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 7
Arnold Curl 45.0 7
Reverse Curl (Barbell) 70.0 9
Reverse Curl (Barbell) 70.0 9
Reverse Curl (Barbell) 70.0 9
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 5
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Goblet Curl 70.0 9
Goblet Curl 70.0 9
Goblet Curl 70.0 9
Triceps Pushdown (Cable - Straight Bar) 120.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Skullcrusher (Barbell) 70.0 9
Skullcrusher (Barbell) 70.0 7
Skullcrusher (Barbell) 70.0 8
21 Curls 35.0 21

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:26)
  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:18:57)

May 29, 2020

Weight: 167.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.5 miles (0:47:52)
  • 🛞 Cross Training (0:06:30)

May 30, 2020

Weight: 167.3

Program: Body Week

Day 2

  • 1x Face Pull (Cable)
  • 8x Bench Press (Barbell)
  • 4x Seated Overhead Press (Barbell)
  • 3x Upper Chest Fly
  • 2x Front Squat (Barbell)
  • 2x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
(W) Face Pull (Cable) 30.0 10
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 4
Bench Press (Barbell) 190.0 4
Bench Press (Barbell) 155.0 8
Bench Press (Barbell) 135.0 6
Seated Overhead Press (Barbell) 105.0 7
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 95.0 3
Upper Chest Fly 20.0 10
Upper Chest Fly 30.0 9
Upper Chest Fly 30.0 10
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 15
Leg Extension (Dumbbell) 25.0 8
Leg Extension (Dumbbell) 25.0 20
Leg Extension (Dumbbell) 30.0 20
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:16:06)