Workout and Weight History

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May 31, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.6 miles (0:37:33)
  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:40:16)
  • 🛞 Cross Training (0:08:00)

June 1, 2020

Weight: 167.3

Program: Body Week

Day 3

  • 5x Deadlift (Barbell)
  • 3x Chin Up
  • 2x Inverted Row (Bodyweight)
  • 2x Straight-Arm Lat Push Down (Single Arm)
  • 1x Face Pull (Cable)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Eccentric Decline Barbell Bench
  • 3x Cable Chest Fly (standing)
  • 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) 255.0 5
Deadlift (Barbell) 275.0 3
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 8
Straight-Arm Lat Push Down (Single Arm) 40.0 8
Straight-Arm Lat Push Down (Single Arm) 50.0 5
(W) Face Pull (Cable) 60.0 10
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 5
Eccentric Decline Barbell Bench 165.0 6
Eccentric Decline Barbell Bench 165.0 7
Eccentric Decline Barbell Bench 165.0 7
Cable Chest Fly (standing) 30.0 10
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 50.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:18)
  • 🧘 Flexibility (0:15:35)

June 2, 2020

Weight: 167.3

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
  • 3x Standing Calf Raise (Dumbbell)
  • 2x Concentration Curl (Dumbbell)
  • 2x Hammer Curl (Dumbbell)
  • 4x Shrug (Barbell)

More Detail

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

June 3, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.4 miles (0:45:50)
  • 🧘 Flexibility (0:17:45)

June 4, 2020

Weight: 167.4

Program: Body Week

Day 1

  • 4x Squat (Barbell)
  • 2x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Pull Up
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Cable)
  • 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) 175.0 6
Squat (Barbell) 185.0 4
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
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
Pull Up 0.0 7
Pull Up 0.0 6
Pull Up 0.0 6
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 20.0 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
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10

June 5, 2020

Weight: 167.2

Program: Body Week

Arms 2

  • 1x Face Pull (Cable)
  • 4x Arnold Curl
  • 3x Reverse Curl (Barbell)
  • 2x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:39)

June 6, 2020

Weight: 167.2

Program: Push/Pull/Legs

Afternoon Workout

  • 5x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Arnold Press (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 1.9 miles (0:39:11)

June 7, 2020

Weight: 167.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:02)
  • 🚶‍♂️ Indoor Walk: 1.9 miles (0:37:36)
  • 🚶‍♂️ Outdoor Walk: 2.0 miles (0:48:27)

June 8, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Legs 1

  • 5x Sumo Deadlift (Barbell)
  • 3x Front Squat (Barbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hanging Knee Raise With Twist

More Detail

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

June 9, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 1

  • 1x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 4x Triceps Pushdown (Rope)
  • 3x Skullcrusher (Barbell)
  • 3x Hanging Windshield Wipers

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:15:45)

June 10, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 1

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x Seated Row (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 4x Shrug (Barbell)
  • 2x Goblet Curl
  • 3x Hanging Leg Raise

More Detail

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

June 11, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:48)
  • 🚶‍♂️ Indoor Walk: 3.4 miles (1:04:11)
  • 🛞 Cross Training (0:07:00)

June 12, 2020

Weight: 167.3

Program: Push/Pull/Legs

Focus: Legs 2

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 2x Glute Kickback (Machine)
  • 3x Leg Extension (Dumbbell)
  • 2x Standing Calf Raise (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:54)

June 13, 2020

Weight: 167.3

Program: Push/Pull/Legs

Focus: Push 2

  • 1x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Lateral Raise (Dumbbell)
  • 3x Skullcrusher (Barbell)

More Detail

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

June 14, 2020

Weight: 167.2

Weightlifting Rest Day.

June 15, 2020

Weight: 167.3

Weightlifting Rest Day.

June 16, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 1

  • 1x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 4x Lateral Raise (Cable)
  • 4x Triceps Pushdown (Rope)

More Detail

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

June 17, 2020

Weight: 167.0

Program: Push/Pull/Legs

Focus: Pull 1

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 4x T Bar Row (Chest Supported)
  • 3x Seated Row (Cable)
  • 2x Straight-Arm Lat Push Down (Single Arm)
  • 2x Low Row (Cable)

More Detail

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

June 18, 2020

Weight: 167.1

Program: Push/Pull/Legs

Morning Workout

  • 2x Face Pull (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 3x Goblet Curl
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:20:46)
  • 🧘 Flexibility (0:14:31)

June 19, 2020

Weight: 167.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:19:38)

June 20, 2020

Weight: 167.0

Program: Push/Pull/Legs

Focus: Push 1

  • 1x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Rope)
  • 3x Skullcrusher (Barbell)

More Detail

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

June 21, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 1

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Straight-Arm Lat Push Down (Single Arm)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl
  • 3x Hanging Leg Raise

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:49)

June 22, 2020

Weight: 167.3

Program: Push/Pull/Legs

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 1x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 2x Glute Kickback (Machine)
  • 3x Lunge (Dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 45.0 9
Romanian Deadlift (Barbell) 115.0 8
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Lunge (Dumbbell) 40.0 8
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Leg Extension (Dumbbell) 30.0 15
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:17:21)

June 23, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 2

  • 1x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 2x Hanging Windshield Wipers

More Detail

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

June 24, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 2

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Seated Row (Cable)
  • 3x Shrug (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl
  • 3x Hanging Leg Raise

More Detail

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