Workout and Weight History

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July 26, 2020

Weight: 166.6

Program: Push/Pull/Legs

Focus: Pull 1

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

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
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 12
Goblet Curl 70.0 12
Goblet Curl 70.0 11
Goblet Curl 70.0 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 12
Full Rotation Curls 35.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
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) 40.0 11
Straight-Arm Lat Push Down (Single Arm) 40.0 11
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) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7

July 27, 2020

Weight: 166.5

Rest day.

July 28, 2020

Weight: 166.5

Program: Push/Pull/Legs

Focus: Push 2

  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Lateral Raise 1.5X (Dumbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Bench Press (Barbell)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
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 6
Seated Overhead Press (Barbell) 95.0 6
Cable Chest Fly (standing) 30.0 14
Cable Chest Fly (standing) 30.0 14
Cable Chest Fly (standing) 30.0 14
Cable Chest Fly (standing) 30.0 14
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 11
Bench Press (Barbell) 155.0 11
Bench Press (Barbell) 155.0 11
Bench Press (Barbell) 155.0 11
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 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

July 29, 2020

Weight: 166.4

Program: Push/Pull/Legs

Focus: Legs 2

  • 6x Squat (Barbell)
  • 2x Hanging Scissor Raises
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Hanging Scissor Raises 0.0 0
Hanging Scissor Raises 0.0 0
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Hip Thrust (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12

July 30, 2020

Weight: 166.4

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 Seated Row (Cable)
  • 6x T Bar Row (Chest Supported)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
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 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
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
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11

July 31, 2020

Weight: 166.2

Rest day.

Aug. 1, 2020

Weight: 166.2

Program: Push/Pull/Legs

Focus: Push 1

  • 6x Incline Bench Press (Dumbbell)
  • 4x Face Pull (Cable)
  • 8x Bench Press (Barbell)
  • 6x Hanging Windshield Wipers
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Lateral Raise (Cable)
  • 6x Arnold Press (Dumbbell)
  • 6x Cable Chest Fly (standing)

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
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
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 11
Lateral Raise (Cable) 20.0 11
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 45.0 8
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15

Aug. 2, 2020

Weight: 166.1

Program: Push/Pull/Legs

Focus: Legs 1

  • 6x Romanian Deadlift (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Extension (Dumbbell)
  • 6x Squat (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Leg Extension (Dumbbell) 35.0 14
Leg Extension (Dumbbell) 35.0 14
Leg Extension (Dumbbell) 35.0 14
Leg Extension (Dumbbell) 35.0 14
Leg Extension (Dumbbell) 35.0 14
Leg Extension (Dumbbell) 35.0 14
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 11
Leg Curl (dumbbell) 40.0 13
Leg Curl (dumbbell) 40.0 13
Leg Curl (dumbbell) 40.0 13
Leg Curl (dumbbell) 40.0 13
Leg Curl (dumbbell) 40.0 13
Leg Curl (dumbbell) 40.0 13
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

Aug. 3, 2020

Weight: 166.0

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x Pull Up
  • 4x Goblet Curl
  • 6x Full Rotation Curls
  • 6x Bicep Curl (Barbell)
  • 6x Shrug (Barbell)
  • 6x T Bar Row (Chest Supported)
  • 8x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 8
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Deadlift (Barbell) 135.0 6
Deadlift (Barbell) 135.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 205.0 6
Deadlift (Barbell) 205.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6

Aug. 4, 2020

Weight: 165.9

Rest day.

Aug. 5, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Push 2

  • 8x Bench Press (Barbell)
  • 4x Hanging Windshield Wipers
  • 6x Triceps Pushdown (Double Single Handles)
  • 4x Face Pull (Cable)
  • 6x Skullcrusher (Barbell)
  • 6x Incline Bench Press (Dumbbell)
  • 6x Lateral Raise 1.5X (Dumbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Cable Chest Fly (standing)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
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 (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 8
Incline Bench Press (Dumbbell) 60.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 6
Lateral Raise 1.5X (Dumbell) 15.0 6
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15

Aug. 6, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Legs 2

  • 6x Squat (Barbell)
  • 6x Hanging Leg Raise
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
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
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
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
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 13
Leg Curl (dumbbell) 40.0 13

Aug. 7, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Pull 2

  • 6x Pull Up
  • 2x Bicep Curl (Barbell)
  • 6x T Bar Row (Chest Supported)
  • 6x Pendlay Row (Barbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 7
Pull Up 0.0 7
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 12

Aug. 8, 2020

Weight: 165.8

Rest day.

Aug. 9, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Push 1

  • 6x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 4x Face Pull (Cable)
  • 8x Bench Press (Barbell)
  • 6x Triceps Extension (Cable)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 8
Incline Bench Press (Dumbbell) 60.0 8
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 7
Triceps Extension (Cable) 70.0 7
Triceps Extension (Cable) 70.0 6
Triceps Extension (Cable) 70.0 6
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 13

Aug. 10, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Legs 1

  • 6x Squat (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Extension (Dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15

Aug. 11, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x Full Rotation Curls
  • 6x Hanging Leg Raise
  • 4x Goblet Curl
  • 6x Bicep Curl (Barbell)
  • 6x Straight-Arm Lat Push Down (Single Arm)
  • 6x Pull Up
  • 8x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
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 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 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
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
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
Deadlift (Barbell) 135.0 6
Deadlift (Barbell) 135.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6

Aug. 12, 2020

Weight: 165.5

Rest day.

Aug. 13, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Push 2

  • 8x Bench Press (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 6x Lateral Raise (Cable)
  • 6x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 4x 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 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
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 (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12

Aug. 14, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Legs 2

  • 6x Squat (Barbell)
  • 6x Hanging Leg Raise
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
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
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 11
Standing Calf Raise (Dumbbell) 55.0 11
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15

Aug. 15, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Pull 2

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

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Goblet Curl 70.0 13
Goblet Curl 70.0 13
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
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
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 10
Pendlay Row (Barbell) 135.0 10

Aug. 17, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Push 1

  • 4x Face Pull (Cable)
  • 4x Hanging Windshield Wipers
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 6x Lateral Raise (Cable)
  • 6x Arnold Press (Dumbbell)
  • 6x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
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 (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
Skullcrusher (Barbell) 75.0 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 10
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
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) 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 10
Arnold Press (Dumbbell) 40.0 10
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9

Aug. 18, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Legs 1

  • 6x Leg Extension (Dumbbell)
  • 6x Hanging Leg Raise With Twist
  • 6x Romanian Deadlift (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Squat (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10

Aug. 19, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x T Bar Row (Chest Supported)
  • 4x Goblet Curl
  • 6x Full Rotation Curls
  • 8x Deadlift (Barbell)
  • 6x Bicep Curl (Barbell)
  • 6x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
Goblet Curl 70.0 13
Goblet Curl 70.0 13
Goblet Curl 70.0 13
Goblet Curl 70.0 13
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12

Aug. 20, 2020

Weight: 165.6

Rest day.