Workout and Weight History

Jump to:

Sept. 19, 2020

Weight: 167.2

Rest day.

Sept. 20, 2020

Weight: 167.2

Program: Chest/Back, Shoulders/Arms, Legs

Reshuffled: Chest And Back 2

  • 8x Bench Press (Barbell)
  • 4x Hanging Leg Raise With Twist
  • 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 11
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 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
Hanging Leg Raise With Twist 0.0 8
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
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
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 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) 55.0 13
Incline Bench Press (Dumbbell) 55.0 13
Face Pull (Cable) 80.0 11
Face Pull (Cable) 80.0 11
Face Pull (Cable) 80.0 11
Face Pull (Cable) 80.0 11

Sept. 21, 2020

Weight: 167.5

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) 145.0 10
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 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
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 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) 45.0 13
Leg Curl (dumbbell) 45.0 13
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14

Sept. 22, 2020

Weight: 167.5

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders And Arms

  • 6x Seated Overhead Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 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 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
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 11
Triceps Pushdown (Double Single Handles) 80.0 12
Triceps Pushdown (Double Single Handles) 80.0 12
Triceps Pushdown (Double Single Handles) 80.0 12
Triceps Pushdown (Double Single Handles) 80.0 12
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
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
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
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
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12

Sept. 23, 2020

Weight: 167.6

Rest day.

Sept. 24, 2020

Weight: 167.6

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 8x Bench Press (Barbell)
  • 4x Hanging Leg Raise
  • 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 11
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
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 12
T Bar Row (Chest Supported) 80.0 12
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 14
Incline Bench Press (Dumbbell) 55.0 14
Incline Bench Press (Dumbbell) 55.0 14
Incline Bench Press (Dumbbell) 55.0 14
Incline Bench Press (Dumbbell) 60.0 14
Incline Bench Press (Dumbbell) 60.0 14
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12

Sept. 25, 2020

Weight: 167.7

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

  • 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) 145.0 10
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Standing Calf Raise (Barbell) 145.0 12
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 9
Lunge (Dumbbell) 50.0 9
Lunge (Dumbbell) 50.0 8
Lunge (Dumbbell) 50.0 8
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14
Leg Curl (dumbbell) 45.0 14

Sept. 26, 2020

Weight: 167.7

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 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
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8

Sept. 28, 2020

Weight: 168.0

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 4x Face Pull (Cable)
  • 4x Hanging Leg Raise
  • 6x Lat Pulldown (Cable)
  • 6x T Bar Row (Chest Supported)
  • 6x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 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
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
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 12
T Bar Row (Chest Supported) 80.0 12
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Incline Bench Press (Dumbbell) 55.0 15
Incline Bench Press (Dumbbell) 55.0 15
Incline Bench Press (Dumbbell) 55.0 15
Incline Bench Press (Dumbbell) 55.0 15
Incline Bench Press (Dumbbell) 56.0 13
Incline Bench Press (Dumbbell) 56.0 13
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 12
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 11

Sept. 29, 2020

Weight: 168.1

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 85.0 13
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 13

Sept. 30, 2020

Weight: 168.2

Rest day.

Oct. 1, 2020

Weight: 168.3

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

  • 10x Bench Press (Barbell)
  • 4x Hanging Windshield Wipers
  • 6x Hip Thrust (Barbell)
  • 6x Leg Extension (Dumbbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 95.0 15
Bench Press (Barbell) 95.0 15
Bench Press (Barbell) 135.0 12
Bench Press (Barbell) 135.0 12
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
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) 145.0 12
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
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
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15

Oct. 2, 2020

Weight: 168.4

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Face Pull (Cable) 80.0 14
Face Pull (Cable) 80.0 14
Face Pull (Cable) 80.0 13
Face Pull (Cable) 80.0 13
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 10
EZ Curl 85.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10

Oct. 3, 2020

Weight: 168.3

Rest day.

Oct. 4, 2020

Weight: 168.3

Program: Chest/Back, Shoulders/Arms, Legs

Midday Workout

  • 10x Deadlift (Barbell)
  • 8x Bench Press (Barbell)
  • 6x Squat (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Bench Press (Barbell) 95.0 15
Bench Press (Barbell) 95.0 15
Bench Press (Barbell) 135.0 12
Bench Press (Barbell) 135.0 12
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 10
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 50.0 12
Standing Calf Raise (Dumbbell) 50.0 12
Standing Calf Raise (Dumbbell) 50.0 12
Standing Calf Raise (Dumbbell) 50.0 12

Oct. 5, 2020

Weight: 168.6

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
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
Triceps Pushdown (Double Single Handles) 80.0 8
Triceps Pushdown (Double Single Handles) 80.0 8
Triceps Pushdown (Double Single Handles) 80.0 9
Triceps Pushdown (Double Single Handles) 80.0 9
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
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
Face Pull (Cable) 80.0 14
Face Pull (Cable) 80.0 14
Face Pull (Cable) 80.0 14
Face Pull (Cable) 80.0 14

Oct. 7, 2020

Weight: 168.8

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 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 12
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 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
Shrug (Barbell) 135.0 10
Shrug (Barbell) 135.0 10
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
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 12
T Bar Row (Chest Supported) 80.0 12
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 11
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
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Face Pull (Cable) 80.0 15
Face Pull (Cable) 80.0 15
Face Pull (Cable) 80.0 15
Face Pull (Cable) 80.0 15

Oct. 8, 2020

Weight: 168.9

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

  • 8x Squat (Barbell)
  • 4x Hanging Leg Raise With Twist
  • 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 3
Squat (Barbell) 135.0 3
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 11
Squat (Barbell) 145.0 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
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
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10

Oct. 9, 2020

Weight: 168.9

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 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
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 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
Triceps Pushdown (Double Single Handles) 80.0 9
Triceps Pushdown (Double Single Handles) 80.0 9
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 22.5 12
Seated Row (for Rear Delts) 70.0 10
Seated Row (for Rear Delts) 70.0 10
Seated Row (for Rear Delts) 70.0 15
Seated Row (for Rear Delts) 70.0 15

Oct. 10, 2020

Weight: 169.0

Program: Chest/Back, Shoulders/Arms, Legs

Morning Workout

  • 6x Pull Up
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
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
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 6
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 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 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
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5

Oct. 12, 2020

Weight: 169.0

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 4x Face Pull (Cable)
  • 4x Hanging Leg Raise
  • 6x Shrug (Barbell)
  • 6x Lat Pulldown (Cable)
  • 6x T Bar Row (Chest Supported)
  • 6x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 15
Face Pull (Cable) 80.0 15
Face Pull (Cable) 80.0 15
Face Pull (Cable) 80.0 15
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) 135.0 10
Shrug (Barbell) 135.0 10
Shrug (Barbell) 135.0 11
Shrug (Barbell) 135.0 11
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 11
Lat Pulldown (Cable) 120.0 11
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 80.0 13
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 50.0 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
Incline Bench Press (Dumbbell) 60.0 11
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 170.0 8
Bench Press (Barbell) 170.0 8
Bench Press (Barbell) 170.0 8
Bench Press (Barbell) 170.0 8
Bench Press (Barbell) 170.0 8
Bench Press (Barbell) 170.0 8

Oct. 13, 2020

Weight: 169.4

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 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
Hanging Leg Raise With Twist 0.0 8
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 11
Hip Thrust (Barbell) 145.0 11
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
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10

Oct. 14, 2020

Weight: 169.5

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 12
EZ Curl 85.0 12
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 13
Skullcrusher (Barbell) 75.0 13
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Seated Row (for Rear Delts) 80.0 12
Seated Row (for Rear Delts) 80.0 12
Seated Row (for Rear Delts) 80.0 12
Seated Row (for Rear Delts) 80.0 12

Oct. 15, 2020

Weight: 169.5

Rest day.

Oct. 16, 2020

Weight: 169.5

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 8x Bench Press (Barbell)
  • 4x Hanging Leg Raise
  • 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) 175.0 9
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 175.0 9
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) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 12
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
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 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 12
Face Pull (Cable) 90.0 10
Face Pull (Cable) 90.0 10
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12