Workout and Weight History

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July 20, 2020

Weight: 166.9

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 60.0 12
Face Pull (Cable) 60.0 12
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 145.0 12
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 165.0 9
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 15
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 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 8
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 11
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

July 21, 2020

Weight: 166.8

Program: Push/Pull/Legs

Focus: Legs 2

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 2x Hanging Scissor Raises

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 10
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Leg Extension (Dumbbell) 35.0 10
Leg Extension (Dumbbell) 35.0 10
Leg Extension (Dumbbell) 35.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 9
Hanging Scissor Raises 0.0 0
Hanging Scissor Raises 0.0 0

July 22, 2020

Weight: 166.7

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

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 8
Pull Up 0.0 6
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 80.0 8
T Bar Row (Chest Supported) 80.0 8
Seated Row (Cable) 160.0 13
Seated Row (Cable) 160.0 13
Seated Row (Cable) 160.0 13
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
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 11
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Goblet Curl 70.0 11
Goblet Curl 70.0 9

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:17)

July 23, 2020

Weight: 166.6

Weightlifting Rest Day.

July 24, 2020

Weight: 166.5

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Skullcrusher (Barbell)
  • 3x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 155.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 10
Cable Chest Fly (standing) 30.0 13
Cable Chest Fly (standing) 30.0 13
Cable Chest Fly (standing) 30.0 15
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 45.0 8
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 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
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 10
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

July 25, 2020

Weight: 166.5

Program: Push/Pull/Legs

Focus: Legs 1

  • 3x Leg Curl (dumbbell)
  • 4x Sumo Deadlift (Barbell)
  • 3x Front Squat (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 185.0 7
Sumo Deadlift (Barbell) 185.0 7
Sumo Deadlift (Barbell) 185.0 7
Front Squat (Barbell) 95.0 12
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Leg Extension (Dumbbell) 35.0 13
Leg Extension (Dumbbell) 35.0 13
Leg Extension (Dumbbell) 35.0 13
Standing Calf Raise (Barbell) 135.0 11
Standing Calf Raise (Barbell) 135.0 11
Standing Calf Raise (Barbell) 135.0 11
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 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

July 26, 2020

Weight: 166.6

Program: Push/Pull/Legs

Focus: Pull 1

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Barbell)
  • 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 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 10
Pull Up 0.0 9
Pull Up 0.0 7
Pull Up 0.0 7
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 9
Shrug (Barbell) 185.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
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 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 9
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 12
Goblet Curl 70.0 11
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

July 27, 2020

Weight: 166.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:29)

July 28, 2020

Weight: 166.5

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 10
Face Pull (Cable) 70.0 10
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 11
Bench Press (Barbell) 155.0 11
Bench Press (Barbell) 155.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Cable Chest Fly (standing) 30.0 14
Cable Chest Fly (standing) 30.0 14
Cable Chest Fly (standing) 30.0 15
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 6
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 7
Skullcrusher (Barbell) 70.0 11
Skullcrusher (Barbell) 70.0 11
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

July 29, 2020

Weight: 166.4

Program: Push/Pull/Legs

Focus: Legs 2

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 1x Hanging Scissor Raises

More Detail

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

July 30, 2020

Weight: 166.4

Program: Push/Pull/Legs

Focus: Pull 2

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 6
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 10
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
Seated Row (Cable) 160.0 14
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 9
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

July 31, 2020

Weight: 166.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:53)

Aug. 1, 2020

Weight: 166.2

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 9
Arnold Press (Dumbbell) 45.0 8
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 11
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

Aug. 2, 2020

Weight: 166.1

Program: Push/Pull/Legs

Focus: Legs 1

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hanging Leg Raise With Twist

More Detail

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

  • 4x Deadlift (Barbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

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

Aug. 4, 2020

Weight: 165.9

Weightlifting Rest Day.

Aug. 5, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 11
Face Pull (Cable) 70.0 11
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 155.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 8
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 15
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 7
Lateral Raise 1.5X (Dumbell) 15.0 6
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0

Aug. 6, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Legs 2

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 14
Leg Curl (dumbbell) 40.0 13
Squat (Barbell) 135.0 11
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Aug. 7, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Pull 2

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 1x Bicep Curl (Barbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:33)

Aug. 8, 2020

Weight: 165.8

Weightlifting Rest Day.

Aug. 9, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Triceps Extension (Cable)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:06)

Aug. 10, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Legs 1

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

More Detail

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

Aug. 11, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Pull 1

  • 4x Deadlift (Barbell)
  • 3x Pull Up
  • 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
(W) Deadlift (Barbell) 135.0 6
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
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
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Goblet Curl 70.0 12
Goblet Curl 70.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Aug. 12, 2020

Weight: 165.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:22)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:19:40)

Aug. 13, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 14
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 8
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 12