Workout and Weight History

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Dec. 14, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF Chest

  • 2x Face Pull (Cable)
  • 5x Bench Press (Barbell)
  • 4x Cable Chest Fly (standing)
  • 4x Decline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 7
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 30.0 8
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Decline Bench Press (Dumbbell) 60.0 15
Decline Bench Press (Dumbbell) 65.0 11
Decline Bench Press (Dumbbell) 65.0 10
Decline Bench Press (Dumbbell) 70.0 8
Pullover (Dumbbell) 30.0 12
Pullover (Dumbbell) 30.0 12
Pullover (Dumbbell) 30.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 80.0 5

Dec. 15, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF2: Back

  • 3x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Straight-arm Lat Pushdown
  • 4x T Bar Row (Chest Supported)
  • 4x Bicep Curl (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 11
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Straight-arm Lat Pushdown 40.0 10
Straight-arm Lat Pushdown 40.0 11
Straight-arm Lat Pushdown 42.5 10
T Bar Row (Chest Supported) 75.0 15
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Bicep Curl (Barbell) 75.0 14
Bicep Curl (Barbell) 75.0 14
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Shrug (Barbell) 135.0 15
Shrug (Barbell) 145.0 12
Shrug (Barbell) 155.0 11

Dec. 16, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Legs

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 12
Squat (Barbell) 165.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 55.0 9
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 12

Dec. 17, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Shoulders & Biceps

  • 3x Seated Row (for Rear Delts)
  • 4x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 4x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 100.0 15
Seated Row (for Rear Delts) 100.0 15
Seated Row (for Rear Delts) 100.0 15
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 110.0 6
Lateral Raise (Cable) 22.5 12
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 25.0 12
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Spider Curl 30.0 11
Spider Curl 30.0 11
Spider Curl 30.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 9
Goblet Curl 60.0 15
Goblet Curl 60.0 15

Dec. 18, 2020

Weight: 172.0

Rest day.

Dec. 19, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Full Body 1

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Skullcrusher (Barbell)
  • 5x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 13
Squat (Barbell) 165.0 13
Squat (Barbell) 165.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 75.0 7
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 11
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 80.0 5
Triceps Pushdown (Double Single Handles) 70.0 4

Dec. 20, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Full Body 2

  • 6x Deadlift (Barbell)
  • 3x Pull Up
  • 4x Incline Bench Press (Barbell)
  • 4x Bicep Curl (Barbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 245.0 5
Pull Up 0.0 8
Pull Up 0.0 6
Pull Up 0.0 6
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 145.0 10
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 165.0 5
Bicep Curl (Barbell) 75.0 15
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 7
Lateral Raise (Dumbbell) 17.5 15
Lateral Raise (Dumbbell) 17.5 15
Lateral Raise (Dumbbell) 17.5 9

Dec. 21, 2020

Weight: 172.0

Rest day.

Dec. 22, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 5x Bench Press (Barbell)
  • 4x Cable Chest Fly (standing)
  • 4x Decline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 13
Face Pull (Cable) 100.0 13
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 7
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 30.0 8
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 30.0 8
Decline Bench Press (Dumbbell) 65.0 13
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 75.0 7
Pullover (Dumbbell) 35.0 12
Pullover (Dumbbell) 35.0 12
Pullover (Dumbbell) 35.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 70.0 12
Triceps Pushdown (Rope) 80.0 11
Triceps Extension (Cable) 70.0 9
Triceps Extension (Cable) 70.0 10
Triceps Extension (Cable) 80.0 7

Dec. 23, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF2: Back

  • 3x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Straight-arm Lat Pushdown
  • 4x T Bar Row (Chest Supported)
  • 4x EZ Curl
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 95.0 12
Bent Over Row (Barbell) 95.0 12
Bent Over Row (Barbell) 95.0 12
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 12
Straight-arm Lat Pushdown 40.0 12
Straight-arm Lat Pushdown 40.0 12
Straight-arm Lat Pushdown 40.0 12
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 95.0 10
EZ Curl 95.0 10
Shrug (Barbell) 145.0 12
Shrug (Barbell) 145.0 15
Shrug (Barbell) 145.0 15

Dec. 24, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Legs

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 12
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 13
Squat (Barbell) 165.0 13
Squat (Barbell) 165.0 14
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 15
Standing Calf Raise (Dumbbell) 50.0 15
Standing Calf Raise (Dumbbell) 50.0 15
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10

Dec. 25, 2020

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Full Body 2

  • 6x Deadlift (Barbell)
  • 3x Chin Up
  • 4x Incline Bench Press (Barbell)
  • 4x Bicep Curl (Barbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 7
Incline Bench Press (Barbell) 135.0 14
Incline Bench Press (Barbell) 145.0 11
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 165.0 6
Bicep Curl (Barbell) 75.0 15
Bicep Curl (Barbell) 85.0 13
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 8
Lateral Raise (Dumbbell) 17.5 15
Lateral Raise (Dumbbell) 17.5 15
Lateral Raise (Dumbbell) 17.5 15

Dec. 26, 2020

Weight: 171.9

Rest day.

Dec. 27, 2020

Weight: 171.9

Program: Full Body + Focus Areas

ASDF: Full Body 1

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Skullcrusher (Barbell)
  • 5x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 14
Squat (Barbell) 165.0 14
Squat (Barbell) 165.0 15
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 75.0 8
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Skullcrusher (Barbell) 85.0 12
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 9
Triceps Pushdown (Double Single Handles) 80.0 6
Triceps Pushdown (Double Single Handles) 70.0 5

Dec. 28, 2020

Weight: 171.9

Program: Full Body + Focus Areas

ASDF: Shoulders & Biceps

  • 3x Seated Row (for Rear Delts)
  • 4x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 4x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 110.0 10
Seated Row (for Rear Delts) 110.0 10
Seated Row (for Rear Delts) 110.0 10
Seated Overhead Press (Barbell) 95.0 13
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 115.0 6
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 30.0 8
Lateral Raise (Cable) 30.0 7
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Spider Curl 30.0 12
Spider Curl 30.0 12
Spider Curl 30.0 12
Full Rotation Curls 35.0 13
Full Rotation Curls 35.0 13
Full Rotation Curls 40.0 9
Full Rotation Curls 40.0 10
Goblet Curl 65.0 12
Goblet Curl 65.0 12

Dec. 29, 2020

Weight: 171.9

Rest day.

Dec. 30, 2020

Weight: 171.9

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 5x Bench Press (Barbell)
  • 4x Cable Chest Fly (standing)
  • 4x Decline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 13
Face Pull (Cable) 100.0 13
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 7
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 30.0 8
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 30.0 9
Decline Bench Press (Dumbbell) 65.0 12
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 75.0 7
Decline Bench Press (Dumbbell) 80.0 5
Pullover (Dumbbell) 40.0 12
Pullover (Dumbbell) 40.0 12
Pullover (Dumbbell) 40.0 12
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 7
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 6

Dec. 31, 2020

Weight: 171.9

Program: Full Body + Focus Areas

ASDF2: Back

  • 3x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Straight-arm Lat Pushdown
  • 4x T Bar Row (Chest Supported)
  • 4x EZ Curl
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 95.0 13
Bent Over Row (Barbell) 95.0 13
Bent Over Row (Barbell) 95.0 13
Lat Pulldown (Cable) 120.0 13
Lat Pulldown (Cable) 120.0 13
Lat Pulldown (Cable) 120.0 13
Straight-arm Lat Pushdown 40.0 12
Straight-arm Lat Pushdown 40.0 12
Straight-arm Lat Pushdown 50.0 9
T Bar Row (Chest Supported) 75.0 8
T Bar Row (Chest Supported) 75.0 9
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 8
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 95.0 9
EZ Curl 95.0 10
Shrug (Barbell) 145.0 15
Shrug (Barbell) 155.0 13
Shrug (Barbell) 155.0 13

Jan. 1, 2021

Weight: 171.9

Program: Full Body + Focus Areas

ASDF: Legs

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 2x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 8
Squat (Barbell) 175.0 8
Squat (Barbell) 175.0 9
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 15
Standing Calf Raise (Dumbbell) 50.0 15
Standing Calf Raise (Dumbbell) 50.0 15
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 9

Jan. 2, 2021

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Full Body 2

  • 6x Deadlift (Barbell)
  • 3x Pull Up
  • 4x Incline Bench Press (Barbell)
  • 4x Bicep Curl (Barbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 235.0 7
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 165.0 6
Bicep Curl (Barbell) 85.0 13
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Lateral Raise (Dumbbell) 20.0 12
Lateral Raise (Dumbbell) 20.0 12
Lateral Raise (Dumbbell) 20.0 12

Jan. 3, 2021

Weight: 172.0

Rest day.

Jan. 4, 2021

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Full Body 1

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Upper Chest Fly
  • 3x Skullcrusher (Barbell)
  • 5x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 9
Squat (Barbell) 175.0 9
Squat (Barbell) 175.0 10
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 75.0 8
Upper Chest Fly 30.0 11
Upper Chest Fly 30.0 11
Upper Chest Fly 30.0 11
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
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) 80.0 6
Triceps Pushdown (Double Single Handles) 70.0 5

Jan. 5, 2021

Weight: 172.0

Program: Full Body + Focus Areas

ASDF: Shoulders & Biceps

  • 3x Seated Row (for Rear Delts)
  • 4x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 4x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 110.0 11
Seated Row (for Rear Delts) 110.0 11
Seated Row (for Rear Delts) 110.0 11
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 7
Seated Overhead Press (Barbell) 115.0 5
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Spider Curl 35.0 8
Spider Curl 35.0 8
Spider Curl 35.0 8
Full Rotation Curls 35.0 14
Full Rotation Curls 35.0 14
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Goblet Curl 65.0 10
Goblet Curl 65.0 10

Jan. 6, 2021

Weight: 172.0

Rest day.

Jan. 7, 2021

Weight: 172.1

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 5x Bench Press (Barbell)
  • 4x Cable Chest Fly (standing)
  • 4x Decline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 14
Face Pull (Cable) 100.0 14
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 30.0 8
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 30.0 8
Decline Bench Press (Dumbbell) 65.0 13
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Dumbbell) 80.0 6
Pullover (Dumbbell) 40.0 13
Pullover (Dumbbell) 40.0 13
Pullover (Dumbbell) 40.0 13
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 8