Workout and Weight History

Jump to:

Nov. 15, 2020

Weight: 171.6

Rest day.

Nov. 16, 2020

Weight: 171.7

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) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 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 14
Shrug (Barbell) 135.0 14
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
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 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 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 14
Face Pull (Cable) 90.0 14
Face Pull (Cable) 90.0 14
Face Pull (Cable) 90.0 14

Nov. 17, 2020

Weight: 171.7

Program: The Perfect Seven

Legs (P7 Day 2)

  • 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) 155.0 12
Squat (Barbell) 155.0 12
Squat (Barbell) 155.0 12
Squat (Barbell) 155.0 12
Squat (Barbell) 155.0 12
Squat (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 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 9
Standing Calf Raise (Dumbbell) 55.0 9
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 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10

Nov. 18, 2020

Weight: 171.8

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

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

More Detail

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

Nov. 19, 2020

Weight: 171.8

Rest day.

Nov. 20, 2020

Weight: 171.9

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

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

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 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Face Pull (Cable) 90.0 15
Face Pull (Cable) 90.0 15
Face Pull (Cable) 90.0 15
Face Pull (Cable) 90.0 15
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10

Nov. 21, 2020

Weight: 171.9

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

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

More Detail

Exercise Weight Reps
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
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 135.0 13
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
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
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

Nov. 23, 2020

Weight: 172.0

Program: The Perfect Seven

Chest And Back (P7 Day 1)

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

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 13
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Face Pull (Cable) 110.0 10
Face Pull (Cable) 110.0 10
Face Pull (Cable) 100.0 10
Face Pull (Cable) 100.0 10
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
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 Cross Press 50.0 10
Cable Cross Press 50.0 10
Cable Cross Press 50.0 10
Cable Cross Press 50.0 10
Cable Cross Press 50.0 10
Cable Cross Press 50.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10

Nov. 24, 2020

Weight: 172.0

Program: The Perfect Seven

Legs (P7 Day 2)

  • 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) 155.0 14
Squat (Barbell) 155.0 14
Squat (Barbell) 155.0 14
Squat (Barbell) 155.0 14
Squat (Barbell) 155.0 15
Squat (Barbell) 155.0 15
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 9
Hip Thrust (Barbell) 155.0 9
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) 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 13
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 13

Nov. 25, 2020

Weight: 172.0

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

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

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 105.0 9
Triceps Extension (Cable) 70.0 12
Triceps Extension (Cable) 70.0 12
Triceps Extension (Cable) 70.0 12
Triceps Extension (Cable) 70.0 12
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Goblet Curl 60.0 12
Goblet Curl 60.0 12
Goblet Curl 60.0 13
Goblet Curl 60.0 13
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 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
Incline Curl (Dumbbell) 30.0 10
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 9
Seated Row (for Rear Delts) 100.0 12
Seated Row (for Rear Delts) 100.0 12
Seated Row (for Rear Delts) 100.0 12
Seated Row (for Rear Delts) 100.0 12

Nov. 26, 2020

Weight: 172.0

Rest day.

Nov. 27, 2020

Weight: 172.1

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

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

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 245.0 7
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11

Nov. 29, 2020

Weight: 172.1

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

  • 6x Leg Curl (dumbbell)
  • 6x Full Rotation Curls
  • 6x EZ Curl
  • 6x Pull Up
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 14
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 10
EZ Curl 85.0 10
EZ Curl 85.0 9
EZ Curl 85.0 9
EZ Curl 85.0 9
EZ Curl 85.0 9
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
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10

Nov. 30, 2020

Weight: 172.1

Program: The Perfect Seven

Chest And Back (P7 Day 1)

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

More Detail

Exercise Weight Reps
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
Shrug (Barbell) 135.0 14
Shrug (Barbell) 135.0 14
Shrug (Barbell) 135.0 14
Shrug (Barbell) 135.0 14
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
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
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 6
Hanging Ab Routine 0.0 6
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
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) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11

Dec. 1, 2020

Weight: 172.1

Program: The Perfect Seven

Legs (P7 Day 2)

  • 8x 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) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 10
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
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) 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 15
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15

Dec. 2, 2020

Weight: 171.9

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

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

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 13
Triceps Pushdown (Rope) 70.0 13
Triceps Pushdown (Rope) 70.0 13
Triceps Pushdown (Rope) 70.0 13
Triceps Pushdown (Rope) 70.0 13
Triceps Pushdown (Rope) 70.0 13
Triceps Pushdown (Rope) 70.0 13
Goblet Curl 60.0 13
Goblet Curl 60.0 13
Goblet Curl 60.0 13
Goblet Curl 60.0 13
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 30.0 10
Spider Curl 30.0 11
Spider Curl 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Seated Row (for Rear Delts) 100.0 13
Seated Row (for Rear Delts) 100.0 13
Seated Row (for Rear Delts) 100.0 13
Seated Row (for Rear Delts) 100.0 13

Dec. 3, 2020

Weight: 171.9

Rest day.

Dec. 4, 2020

Weight: 171.9

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

  • 10x Bench Press (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Lateral Raise (Incline Bench)
  • 10x Deadlift (Barbell)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
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 7
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Lateral Raise (Incline Bench) 15.0 10
Lateral Raise (Incline Bench) 15.0 10
Lateral Raise (Incline Bench) 15.0 12
Lateral Raise (Incline Bench) 15.0 12
Lateral Raise (Incline Bench) 15.0 12
Lateral Raise (Incline Bench) 15.0 12
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12

Dec. 5, 2020

Weight: 171.8

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

  • 8x 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) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 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 10
EZ Curl 85.0 10
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 90.0 10
EZ Curl 90.0 10
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 145.0 9
Incline Bench Press (Barbell) 145.0 9
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10

Dec. 7, 2020

Weight: 171.9

Program: The Perfect Seven

Chest And Back (P7 Day 1)

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
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 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) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
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) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10

Dec. 8, 2020

Weight: 171.9

Program: The Perfect Seven

Legs (P7 Day 2)

  • 6x Leg Curl (dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Lunge (Dumbbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 11
Leg Curl (dumbbell) 52.5 11
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 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
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) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11
Squat (Barbell) 165.0 11

Dec. 9, 2020

Weight: 171.9

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

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

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 13
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 80.0 6
Triceps Extension (Cable) 80.0 6
Triceps Pushdown (Rope) 70.0 14
Triceps Pushdown (Rope) 70.0 14
Triceps Pushdown (Rope) 70.0 14
Triceps Pushdown (Rope) 70.0 14
Triceps Pushdown (Rope) 80.0 9
Triceps Pushdown (Rope) 80.0 9
Goblet Curl 60.0 14
Goblet Curl 60.0 14
Goblet Curl 60.0 14
Goblet Curl 60.0 14
Spider Curl 30.0 11
Spider Curl 30.0 11
Spider Curl 30.0 11
Spider Curl 30.0 11
Spider Curl 30.0 11
Spider Curl 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Incline Curl (Dumbbell) 30.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Seated Row (for Rear Delts) 100.0 14
Seated Row (for Rear Delts) 100.0 14
Seated Row (for Rear Delts) 100.0 14
Seated Row (for Rear Delts) 100.0 14

Dec. 10, 2020

Weight: 171.9

Rest day.

Dec. 11, 2020

Weight: 171.9

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

  • 8x Bench Press (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 6x Skullcrusher (Barbell)
  • 10x Deadlift (Barbell)
  • 4x Face Pull (Cable)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12

Dec. 12, 2020

Weight: 171.8

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

  • 8x Squat (Barbell)
  • 6x Full Rotation Curls
  • 8x EZ Curl
  • 6x Incline Bench Press (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 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 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 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 145.0 10
Incline Bench Press (Barbell) 145.0 10
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12