Workout and Weight History

Jump to:

Oct. 28, 2020

Weight: 170.5

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

  • 2x Seated Row (for Rear Delts)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x EZ Curl
  • 3x Full Rotation Curls

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 90.0 12
Seated Row (for Rear Delts) 90.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 95.0 12
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
EZ Curl 85.0 11
EZ Curl 85.0 10
EZ Curl 85.0 10
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8
Full Rotation Curls 40.0 8

Daily Steps: 7404

Oct. 29, 2020

Weight: 170.5

Program: Chest/Back, Shoulders/Arms, Legs

Morning Workout

  • 2x Face Pull (Cable)
  • 3x Incline Bench Press (Barbell)
  • 6x Deadlift (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 9
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11
Triceps Pushdown (Double Single Handles) 80.0 11

Daily Steps: 7792

Oct. 30, 2020

Weight: 170.5

Weightlifting Rest Day.

Daily Steps: 3283

Oct. 31, 2020

Weight: 170.7

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Barbell)
  • 2x Hanging Leg Raise

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 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
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:23:10)

Daily Steps: 4477

Nov. 1, 2020

Weight: 170.7

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Squat (Barbell) 145.0 15
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Lunge (Dumbbell) 55.0 8
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10

Daily Steps: 4720

Nov. 2, 2020

Weight: 170.9

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

  • 2x Seated Row (for Rear Delts)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x EZ Curl
  • 3x Full Rotation Curls
  • 2x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
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
Lateral Raise (Cable) 25.0 8
Lateral Raise (Cable) 25.0 9
Lateral Raise (Cable) 25.0 10
EZ Curl 85.0 11
EZ Curl 85.0 11
EZ Curl 85.0 11
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 10
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 8
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 80.0 10
Triceps Pushdown (Double Single Handles) 90.0 9

Daily Steps: 6642

Nov. 3, 2020

Weight: 170.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.4 miles (0:46:03)
  • 🧘 Flexibility (0:13:14)

Daily Steps: 8074

Nov. 4, 2020

Weight: 171.0

Program: Chest/Back, Shoulders/Arms, Legs

Chest And Back 1 (Reshuffled)

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 175.0 11
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 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
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11

Daily Steps: 7026

Nov. 5, 2020

Weight: 171.0

Program: Chest/Back, Shoulders/Arms, Legs

Legs (Reshuffled)

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 11
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 155.0 10
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 55.0 8
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Standing Calf Raise (Dumbbell) 55.0 11
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10

Daily Steps: 5598

Nov. 6, 2020

Weight: 171.0

Program: Chest/Back, Shoulders/Arms, Legs

Shoulders and Arms (Reshuffled)

  • 2x Seated Row (for Rear Delts)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x EZ Curl
  • 3x Full Rotation Curls
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl

More Detail

Exercise Weight Reps
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 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
EZ Curl 85.0 11
EZ Curl 85.0 10
EZ Curl 85.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Spider Curl 30.0 6
Spider Curl 30.0 7
Spider Curl 30.0 7

Daily Steps: 3647

Nov. 7, 2020

Weight: 171.1

Program: Chest/Back, Shoulders/Arms, Legs

Morning Workout

  • 2x Face Pull (Cable)
  • 3x Incline Bench Press (Barbell)
  • 6x Deadlift (Barbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

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

Daily Steps: 8329

Nov. 8, 2020

Weight: 171.1

Weightlifting Rest Day.

Daily Steps: 3788

Nov. 9, 2020

Weight: 171.1

Program: The Perfect Seven

Chest And Back (P7 Day 1)

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Barbell)
  • 2x Hanging Leg Raise

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 14
Face Pull (Cable) 90.0 14
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 175.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
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 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 14
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Daily Steps: 9255

Nov. 10, 2020

Weight: 171.1

Program: The Perfect Seven

Legs (P7 Day 2)

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

More Detail

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

Daily Steps: 4817

Nov. 11, 2020

Weight: 171.1

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

  • 2x Seated Row (for Rear Delts)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 2x Goblet Curl
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:09:34)

Daily Steps: 4848

Nov. 12, 2020

Weight: 171.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.6 miles (0:49:54)

Daily Steps: 9024

Nov. 13, 2020

Weight: 171.4

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 6x Deadlift (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 13
Face Pull (Cable) 90.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
(W) Deadlift (Barbell) 185.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 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

Daily Steps: 5226

Nov. 14, 2020

Weight: 171.4

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Incline Bench Press (Barbell)
  • 3x EZ Curl
  • 3x Full Rotation Curls

More Detail

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

Daily Steps: 3698

Nov. 15, 2020

Weight: 171.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:02:32)
  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:39:46)

Daily Steps: 8074

Nov. 16, 2020

Weight: 171.7

Program: The Perfect Seven

Chest And Back (P7 Day 1)

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Barbell)
  • 2x Hanging Leg Raise

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 14
Face Pull (Cable) 90.0 14
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 12
Shrug (Barbell) 135.0 14
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Daily Steps: 7238

Nov. 17, 2020

Weight: 171.7

Program: The Perfect Seven

Legs (P7 Day 2)

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 10
Squat (Barbell) 155.0 12
Squat (Barbell) 155.0 12
Squat (Barbell) 155.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 55.0 8
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 9
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:49)

Daily Steps: 4947

Nov. 18, 2020

Weight: 171.8

Program: The Perfect Seven

Shoulders and Arms (P7 Day 3)

  • 2x Seated Row (for Rear Delts)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 2x Goblet Curl
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
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
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Incline Curl (Dumbbell) 30.0 10
Spider Curl 30.0 9
Spider Curl 30.0 9
Spider Curl 30.0 10
Goblet Curl 60.0 11
Goblet Curl 60.0 11
Triceps Pushdown (Rope) 70.0 11
Triceps Pushdown (Rope) 70.0 11
Triceps Pushdown (Rope) 70.0 11
Triceps Extension (Cable) 70.0 11
Triceps Extension (Cable) 70.0 11
Triceps Extension (Cable) 70.0 11

Daily Steps: 3056

Nov. 19, 2020

Weight: 171.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:09:06)

Daily Steps: 3655

Nov. 20, 2020

Weight: 171.9

Program: The Perfect Seven

Full Body 1 (P7 Day 4)

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 6x Deadlift (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 90.0 15
Face Pull (Cable) 90.0 15
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
(W) Deadlift (Barbell) 185.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 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

Daily Steps: 5351

Nov. 21, 2020

Weight: 171.9

Program: The Perfect Seven

Full Body 2 (P7 Day 5)

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Incline Bench Press (Barbell)
  • 3x EZ Curl
  • 3x Full Rotation Curls

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
Squat (Barbell) 155.0 13
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 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

Daily Steps: 3622