Workout and Weight History

Jump to:

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:08)

Daily Steps: 5495

Dec. 18, 2020

Weight: 172.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.0 miles (0:41:14)

Daily Steps: 9362

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
(W) 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

Daily Steps: 8808

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
(W) Deadlift (Barbell) 135.0 5
(W) 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

Daily Steps: 6004

Dec. 21, 2020

Weight: 172.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:29)

Daily Steps: 7575

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
(W) 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

Daily Steps: 3272

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

Daily Steps: 6290

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
(W) 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

Daily Steps: 11395

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
(W) Deadlift (Barbell) 135.0 5
(W) 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

Daily Steps: 4350

Dec. 26, 2020

Weight: 171.9

Weightlifting Rest Day.

Daily Steps: 3209

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
(W) 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

Daily Steps: 7113

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

Daily Steps: 5279

Dec. 29, 2020

Weight: 171.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.3 miles (0:41:28)
  • 🧘 Flexibility (0:08:30)

Daily Steps: 9377

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
(W) 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

Daily Steps: 6527

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

Daily Steps: 5928

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
(W) 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

Daily Steps: 3781

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
(W) Deadlift (Barbell) 135.0 5
(W) 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

Daily Steps: 4963

Jan. 3, 2021

Weight: 172.0

Weightlifting Rest Day.

Daily Steps: 6011

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
(W) 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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:10:06)

Daily Steps: 4728

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

Daily Steps: 6220

Jan. 6, 2021

Weight: 172.0

Weightlifting Rest Day.

Daily Steps: 4815

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
(W) 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

Daily Steps: 5703

Jan. 8, 2021

Weight: 172.1

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
  • 4x Shrug (Barbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 95.0 14
Bent Over Row (Barbell) 95.0 14
Bent Over Row (Barbell) 95.0 14
Lat Pulldown (Cable) 120.0 14
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 13
Straight-arm Lat Pushdown 40.0 14
Straight-arm Lat Pushdown 40.0 14
Straight-arm Lat Pushdown 50.0 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
T Bar Row (Chest Supported) 75.0 10
EZ Curl 85.0 13
EZ Curl 85.0 14
EZ Curl 95.0 10
EZ Curl 95.0 10
Shrug (Barbell) 155.0 14
Shrug (Barbell) 155.0 14
Shrug (Barbell) 165.0 10
Shrug (Barbell) 165.0 10

Daily Steps: 8490

Jan. 9, 2021

Weight: 172.1

Program: Full Body + Focus Areas

ASDF: Legs

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 175.0 11
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 30.0 8
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 30.0 8
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 11
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10

Daily Steps: 4192

Jan. 10, 2021

Weight: 172.1

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
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
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) 165.0 6
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 8
Lateral Raise (Dumbbell) 20.0 13
Lateral Raise (Dumbbell) 20.0 13
Lateral Raise (Dumbbell) 20.0 12

Daily Steps: 5648