Workout and Weight History

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Aug. 21, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Push 2

  • 8x Bench Press (Barbell)
  • 4x Hanging Windshield Wipers
  • 6x Triceps Extension (Cable)
  • 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)
  • 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 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
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 Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
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 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
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 6
Seated Overhead Press (Barbell) 95.0 6
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
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 10
Incline Bench Press (Dumbbell) 60.0 10
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12

Aug. 22, 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 13
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
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 13
Standing Calf Raise (Dumbbell) 55.0 13
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
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 13
Hip Thrust (Barbell) 135.0 13
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) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10

Aug. 23, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Pull 2

  • 6x Pendlay Row (Barbell)
  • 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 Lat Pulldown (Cable)

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 11
Pendlay Row (Barbell) 135.0 11
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 11
Goblet Curl 70.0 11
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) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
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) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12

Aug. 24, 2020

Weight: 165.5

Rest day.

Aug. 25, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Push 1

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

More Detail

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

Aug. 26, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Legs 1

  • 6x Squat (Barbell)
  • 4x Hanging Leg Raise With Twist
  • 2x Romanian Deadlift (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Extension (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10

Aug. 27, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Pull 1

  • 6x Lat Pulldown (Cable)
  • 4x Full Rotation Curls
  • 6x Bicep Curl (Barbell)
  • 6x T Bar Row (Chest Supported)
  • 10x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 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
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5

Aug. 28, 2020

Weight: 165.5

Rest day.

Aug. 30, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Push 2

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

More Detail

Exercise Weight Reps
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
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
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
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 Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 6
Triceps Extension (Cable) 70.0 6
Triceps Extension (Cable) 70.0 7
Triceps Extension (Cable) 70.0 7
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
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) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 7
Seated Overhead Press (Barbell) 95.0 7
Seated Overhead Press (Barbell) 95.0 6
Seated Overhead Press (Barbell) 95.0 6

Aug. 31, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Legs 2

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

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
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
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 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 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 12
Standing Calf Raise (Dumbbell) 55.0 12

Sept. 1, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Pull 2

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

More Detail

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

Sept. 2, 2020

Weight: 165.8

Rest day.

Sept. 3, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Push 1

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

More Detail

Exercise Weight Reps
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
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 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
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 7
Bench Press (Barbell) 165.0 7
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13

Sept. 4, 2020

Weight: 165.9

Program: Push/Pull/Legs

Early Morning Workout

  • 6x Squat (Barbell)
  • 6x Bicep Curl (Barbell)
  • 6x Lat Pulldown (Cable)
  • 10x Deadlift (Barbell)
  • 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 15
Squat (Barbell) 135.0 15
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12

Sept. 7, 2020

Weight: 165.9

Program: Push/Pull/Legs

Focus: Push 1

  • 8x Bench Press (Barbell)
  • 6x Shrug (Barbell)
  • 6x Lat Pulldown (Cable)
  • 6x T Bar Row (Chest Supported)
  • 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 12
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11
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
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
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 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14

Sept. 8, 2020

Weight: 166.3

Program: Push/Pull/Legs

Focus: Legs 2

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

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 13
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
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) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12

Sept. 9, 2020

Weight: 166.4

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders And Arms

  • 4x Face Pull (Cable)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 6x Full Rotation Curls
  • 6x EZ Curl
  • 6x Lateral Raise (Cable)
  • 6x Seated Overhead Press (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14
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 13
Triceps Pushdown (Double Single Handles) 70.0 13
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
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 11
Full Rotation Curls 35.0 11
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
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 8
Seated Overhead Press (Barbell) 95.0 8

Sept. 10, 2020

Weight: 166.4

Rest day.

Sept. 11, 2020

Weight: 166.4

Program: Chest/Back, Shoulders/Arms, Legs

Reshuffled: Legs

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

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
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
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13

Sept. 12, 2020

Weight: 166.6

Program: Chest/Back, Shoulders/Arms, Legs

Reshuffled: Chest And Back 2

  • 8x Bench Press (Barbell)
  • 6x T Bar Row (Chest Supported)
  • 10x Deadlift (Barbell)
  • 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
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
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Face Pull (Cable) 70.0 15
Face Pull (Cable) 70.0 15
Face Pull (Cable) 70.0 15
Face Pull (Cable) 70.0 15

Sept. 13, 2020

Weight: 166.6

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders And Arms

  • 6x Seated Overhead Press (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 6x Full Rotation Curls
  • 6x EZ Curl
  • 6x Lateral Raise (Cable)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
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 9
Seated Overhead Press (Barbell) 95.0 9
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 14
Triceps Pushdown (Double Single Handles) 70.0 14
Triceps Pushdown (Double Single Handles) 70.0 13
Triceps Pushdown (Double Single Handles) 70.0 13
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 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 11
Full Rotation Curls 35.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Face Pull (Cable) 70.0 15
Face Pull (Cable) 70.0 15
Face Pull (Cable) 70.0 15
Face Pull (Cable) 70.0 15

Sept. 15, 2020

Weight: 167.0

Program: Chest/Back, Shoulders/Arms, Legs

Reshuffled: Chest And Back 1

  • 8x Bench Press (Barbell)
  • 4x Hanging Leg Raise
  • 4x Shrug (Barbell)
  • 6x Lat Pulldown (Cable)
  • 6x T Bar Row (Chest Supported)
  • 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 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 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
Shrug (Barbell) 185.0 13
Shrug (Barbell) 185.0 13
Shrug (Barbell) 185.0 13
Shrug (Barbell) 185.0 13
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 40.0 15
Incline Bench Press (Dumbbell) 55.0 13
Incline Bench Press (Dumbbell) 55.0 13
Incline Bench Press (Dumbbell) 55.0 13
Incline Bench Press (Dumbbell) 55.0 13
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10

Sept. 16, 2020

Weight: 167.0

Program: Chest/Back, Shoulders/Arms, Legs

Reshuffled: Legs

  • 6x Squat (Barbell)
  • 4x Hanging Windshield Wipers
  • 6x Hip Thrust (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Squat (Barbell) 135.0 15
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
Hanging Windshield Wipers 0.0 0
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 15
Hip Thrust (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
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) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14

Sept. 17, 2020

Weight: 167.1

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders And Arms

  • 4x Face Pull (Cable)
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Full Rotation Curls
  • 6x EZ Curl
  • 6x Lateral Raise (Cable)
  • 6x Seated Overhead Press (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Triceps Pushdown (Double Single Handles) 70.0 15
Triceps Pushdown (Double Single Handles) 70.0 15
Triceps Pushdown (Double Single Handles) 70.0 15
Triceps Pushdown (Double Single Handles) 70.0 15
Triceps Pushdown (Double Single Handles) 70.0 15
Triceps Pushdown (Double Single Handles) 70.0 15
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
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Lateral Raise (Cable) 22.5 11
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10

Sept. 18, 2020

Weight: 167.2

Rest day.