Workout and Weight History

Jump to:

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

Daily Steps: 4798

May 7, 2020

Weight: 165.7

Weightlifting Rest Day.

Daily Steps: 2773

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

Daily Steps: 2932

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)

Daily Steps: 6182

May 10, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:15)

Daily Steps: 5989

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)

Daily Steps: 6186

May 12, 2020

Weight: 166.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 4884

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

Daily Steps: 8879

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

Daily Steps: 3801

May 15, 2020

Weight: 167.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 8699

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

Daily Steps: 8113

May 17, 2020

Weight: 167.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 9267

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

Daily Steps: 3927

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)

Daily Steps: 3918

May 20, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 9450

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

Daily Steps: 7031

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

Daily Steps: 4897

May 23, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 9849

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

Daily Steps: 5502

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)

Daily Steps: 9327

May 26, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 11798

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)

Daily Steps: 3750

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)

Daily Steps: 6004

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)

Daily Steps: 8468

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)

Daily Steps: 6276