Workout and Weight History

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Oct. 17, 2020

Weight: 169.5

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 12
Squat (Barbell) 145.0 13
Squat (Barbell) 145.0 13
Squat (Barbell) 145.0 13
Squat (Barbell) 145.0 13
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
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
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 11
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 11

Oct. 18, 2020

Weight: 169.5

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Seated Row (for Rear Delts) 80.0 15
Seated Row (for Rear Delts) 80.0 15
Seated Row (for Rear Delts) 80.0 15
Seated Row (for Rear Delts) 80.0 15
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
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 11
Full Rotation Curls 40.0 11
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 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

Oct. 19, 2020

Weight: 169.9

Program: Chest/Back, Shoulders/Arms, Legs

Early Morning Workout

  • 6x Incline Bench Press (Barbell)
  • 4x Face Pull (Cable)
  • 6x Pull Up
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
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 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
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6

Oct. 21, 2020

Weight: 169.9

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

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

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 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
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Lat Pulldown (Cable) 100.0 13
Lat Pulldown (Cable) 100.0 13
Lat Pulldown (Cable) 100.0 13
Lat Pulldown (Cable) 100.0 13
Lat Pulldown (Cable) 100.0 13
Lat Pulldown (Cable) 100.0 13
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
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12

Oct. 22, 2020

Weight: 170.2

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
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 11
Leg Curl (dumbbell) 50.0 11
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 13
Hip Thrust (Barbell) 145.0 13
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Squat (Barbell) 145.0 13
Squat (Barbell) 145.0 13
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 14

Oct. 23, 2020

Weight: 170.1

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

  • 6x Seated Overhead Press (Barbell)
  • 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 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
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) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12

Oct. 24, 2020

Weight: 170.2

Program: Chest/Back, Shoulders/Arms, Legs

Morning Workout

  • 6x Incline Bench Press (Barbell)
  • 4x Goblet Curl
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Pull Up
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 7
Spider Curl 30.0 7
Spider Curl 30.0 7
Spider Curl 30.0 7
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
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
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12

Oct. 26, 2020

Weight: 170.2

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

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

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
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
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 175.0 10
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) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
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 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

Oct. 27, 2020

Weight: 170.5

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 14
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
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 8
Hip Thrust (Barbell) 145.0 8

Oct. 28, 2020

Weight: 170.5

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

  • 6x Full Rotation Curls
  • 6x EZ Curl
  • 6x Lateral Raise (Cable)
  • 6x Seated Overhead Press (Barbell)
  • 4x Seated Row (for Rear Delts)

More Detail

Exercise Weight Reps
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 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12

Oct. 29, 2020

Weight: 170.5

Program: Chest/Back, Shoulders/Arms, Legs

Morning Workout

  • 6x Incline Bench Press (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 12x Deadlift (Barbell)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 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
Triceps Pushdown (Double Single Handles) 80.0 11
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
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
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12

Oct. 31, 2020

Weight: 170.7

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 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 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
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) 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 11
Lat Pulldown (Cable) 110.0 11
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
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 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13

Nov. 1, 2020

Weight: 170.7

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
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 (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
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
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

Nov. 2, 2020

Weight: 170.9

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

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

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 90.0 13
Seated Row (for Rear Delts) 90.0 13
Seated Row (for Rear Delts) 90.0 13
Seated Row (for Rear Delts) 90.0 13
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 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) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 9
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 8
Skullcrusher (Barbell) 85.0 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 10
Full Rotation Curls 40.0 10
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) 25.0 8
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10

Nov. 3, 2020

Weight: 170.9

Rest day.

Nov. 4, 2020

Weight: 171.0

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 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
T Bar Row (Chest Supported) 80.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
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
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13

Nov. 5, 2020

Weight: 171.0

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
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 (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
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10

Nov. 6, 2020

Weight: 171.0

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

  • 6x EZ Curl
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Full Rotation Curls
  • 4x Seated Row (for Rear Delts)
  • 6x Seated Overhead Press (Barbell)
  • 6x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
Spider Curl 30.0 6
Spider Curl 30.0 6
Spider Curl 30.0 7
Spider Curl 30.0 7
Spider Curl 30.0 7
Spider Curl 30.0 7
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
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Seated Row (for Rear Delts) 90.0 14
Seated Row (for Rear Delts) 90.0 14
Seated Row (for Rear Delts) 90.0 14
Seated Row (for Rear Delts) 90.0 14
Seated Overhead Press (Barbell) 100.0 11
Seated Overhead Press (Barbell) 100.0 11
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Seated Overhead Press (Barbell) 100.0 10
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 8

Nov. 7, 2020

Weight: 171.1

Program: Chest/Back, Shoulders/Arms, Legs

Morning Workout

  • 6x Incline Bench Press (Barbell)
  • 6x Triceps Extension (Cable)
  • 6x Triceps Pushdown (Rope)
  • 12x Deadlift (Barbell)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
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
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13

Nov. 9, 2020

Weight: 171.1

Program: The Perfect Seven

Chest And Back (P7 Day 1)

  • 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 12
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 175.0 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 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 14
Shrug (Barbell) 135.0 14
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 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
T Bar Row (Chest Supported) 80.0 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
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) 90.0 14
Face Pull (Cable) 90.0 14
Face Pull (Cable) 90.0 14
Face Pull (Cable) 90.0 14

Nov. 10, 2020

Weight: 171.1

Program: The Perfect Seven

Legs (P7 Day 2)

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

More Detail

Exercise Weight Reps
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
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
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
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 11
Leg Curl (dumbbell) 50.0 11

Nov. 11, 2020

Weight: 171.1

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

  • 4x Seated Row (for Rear Delts)
  • 6x Triceps Extension (Cable)
  • 6x Triceps Pushdown (Rope)
  • 4x Goblet Curl
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Lateral Raise (Cable)
  • 6x Seated Overhead Press (Barbell)

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 90.0 14
Seated Row (for Rear Delts) 90.0 14
Seated Row (for Rear Delts) 90.0 15
Seated Row (for Rear Delts) 90.0 15
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Triceps Pushdown (Rope) 70.0 10
Goblet Curl 60.0 11
Goblet Curl 60.0 11
Goblet Curl 60.0 11
Goblet Curl 60.0 11
Spider Curl 30.0 8
Spider Curl 30.0 8
Spider Curl 30.0 8
Spider Curl 30.0 8
Spider Curl 30.0 8
Spider Curl 30.0 8
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
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 105.0 9

Nov. 12, 2020

Weight: 171.4

Rest day.

Nov. 13, 2020

Weight: 171.4

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

  • 12x Deadlift (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 8x Bench Press (Barbell)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13

Nov. 14, 2020

Weight: 171.4

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

  • 6x Squat (Barbell)
  • 6x Full Rotation Curls
  • 6x EZ Curl
  • 6x Incline Bench Press (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 155.0 11
Squat (Barbell) 155.0 11
Squat (Barbell) 155.0 11
Squat (Barbell) 155.0 11
Squat (Barbell) 155.0 11
Squat (Barbell) 155.0 11
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
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 11
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 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 11
Leg Curl (dumbbell) 50.0 11