Workout and Weight History

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June 25, 2020

Weight: 167.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:18:56)
  • 🧘 Flexibility (0:09:16)

June 26, 2020

Weight: 167.2

Program: Push/Pull/Legs

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Hanging Knee Raise With Twist

More Detail

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

June 27, 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)
  • 3x Triceps Pushdown (Rope)
  • 3x Skullcrusher (Barbell)
  • 2x 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 11
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 185.0 8
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Upper Chest Fly 30.0 12
Upper Chest Fly 40.0 7
Upper Chest Fly 40.0 7
Arnold Press (Dumbbell) 45.0 7
Arnold Press (Dumbbell) 45.0 7
Arnold Press (Dumbbell) 40.0 7
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) 80.0 10
Triceps Pushdown (Rope) 80.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:21:22)

June 28, 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 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 12
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 12
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 8
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
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 6
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 9
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 10
Goblet Curl 70.0 11
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 (0:07:29)

June 29, 2020

Weight: 167.2

Program: Push/Pull/Legs

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 9
(W) Squat (Barbell) 45.0 10
Squat (Barbell) 95.0 10
Squat (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 12
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 12

June 30, 2020

Weight: 167.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.0 miles (0:40:39)

July 1, 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) 165.0 10
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 185.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Upper Chest Fly 40.0 9
Upper Chest Fly 40.0 8
Upper Chest Fly 40.0 8
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Lateral Raise 1.5X (Dumbell) 15.0 6
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 6
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 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
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

July 2, 2020

Weight: 167.3

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) 145.0 10
Pendlay Row (Barbell) 145.0 10
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 6
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
Seated Row (Cable) 160.0 12
Seated Row (Cable) 160.0 12
Seated Row (Cable) 160.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 8
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Goblet Curl 70.0 11
Goblet Curl 70.0 11
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

July 3, 2020

Weight: 167.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:04)

July 4, 2020

Weight: 167.2

Program: Push/Pull/Legs

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Lunge (Dumbbell)
  • 3x Deadlift (Barbell)
  • 2x Romanian Deadlift (Barbell)
  • 2x Glute Kickback (Machine)
  • 2x Standing Calf Raise (Barbell)
  • 3x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 8
Lunge (Dumbbell) 45.0 8
Lunge (Dumbbell) 45.0 8
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.3 miles (0:06:55)

July 5, 2020

Weight: 167.3

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
(W) Face Pull (Cable) 60.0 10
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 185.0 6
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Upper Chest Fly 40.0 8
Upper Chest Fly 40.0 9
Upper Chest Fly 40.0 9
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 40.0 8
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 20.0 12
Triceps Pushdown (Rope) 90.0 11
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 11
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10

July 6, 2020

Weight: 167.2

Weightlifting Rest Day.

July 7, 2020

Weight: 167.3

Program: Push/Pull/Legs

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 9
Leg Curl (dumbbell) 45.0 7
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 8
Leg Extension (Dumbbell) 35.0 10
Leg Extension (Dumbbell) 35.0 12
Leg Extension (Dumbbell) 35.0 11
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 9
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 8

July 8, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Pull 1

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 60.0 10
Face Pull (Cable) 70.0 10
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 145.0 10
Pendlay Row (Barbell) 145.0 10
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Straight-Arm Lat Push Down (Single Arm) 50.0 10
Straight-Arm Lat Push Down (Single Arm) 50.0 8
Straight-Arm Lat Push Down (Single Arm) 50.0 8
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 11
Shrug (Barbell) 185.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Goblet Curl 70.0 10
Goblet Curl 70.0 8

July 9, 2020

Weight: 167.2

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
(W) Face Pull (Cable) 60.0 10
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 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 7
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

July 10, 2020

Weight: 167.2

Program: Push/Pull/Legs

Pre-trip Full Body

  • 3x Squat (Barbell)
  • 4x Deadlift (Barbell)
  • 3x Pull Up
  • 3x Seated Overhead Press (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 2x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 9
Squat (Barbell) 135.0 9
Squat (Barbell) 135.0 9
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 205.0 6
Deadlift (Barbell) 205.0 6
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 8
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

July 11, 2020

Weight: 167.1

Weightlifting Rest Day.

July 12, 2020

Weight: 167.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:54)
  • 💪 Core Training (0:07:23)

July 13, 2020

Weight: 167.1

Program: Push/Pull/Legs

Morning Workout

  • 3x Chin Up
  • 3x Bulgarian Split Squat
  • 3x Push Up (Band)
  • 3x Bench Dip

More Detail

Exercise Weight Reps
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Bulgarian Split Squat 0.0 15
Bulgarian Split Squat 0.0 15
Bulgarian Split Squat 0.0 15
Push Up (Band) 0.0 8
Push Up (Band) 0.0 8
Push Up (Band) 0.0 8
Bench Dip 0.0 8
Bench Dip 0.0 8
Bench Dip 0.0 8

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:05:00)

July 14, 2020

Weight: 167.1

Weightlifting Rest Day.

July 15, 2020

Weight: 167.1

Weightlifting Rest Day.

July 16, 2020

Weight: 167.1

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 3x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Triceps Pushdown (Rope)
  • 3x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 60.0 10
Face Pull (Cable) 60.0 10
Bench Press (Barbell) 135.0 12
Bench Press (Barbell) 155.0 9
Bench Press (Barbell) 155.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10

July 17, 2020

Weight: 167.1

Program: Push/Pull/Legs

Focus: Legs 1

  • 4x 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
Sumo Deadlift (Barbell) 185.0 6
Sumo Deadlift (Barbell) 185.0 6
Sumo Deadlift (Barbell) 185.0 6
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 10
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 10
Romanian Deadlift (Barbell) 95.0 10
Romanian Deadlift (Barbell) 95.0 10
Romanian Deadlift (Barbell) 95.0 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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:26)

July 18, 2020

Weight: 167.0

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 Shrug (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pull Up 0.0 8
Pull Up 0.0 6
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 10
Straight-Arm Lat Push Down (Single Arm) 40.0 10
Straight-Arm Lat Push Down (Single Arm) 40.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 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 10
Full Rotation Curls 35.0 12
Goblet Curl 70.0 10
Goblet Curl 70.0 10

July 19, 2020

Weight: 166.9

Weightlifting Rest Day.