Workout and Weight History

Jump to:

Oct. 24, 2019

Weight: 174.7

Rest day.

Oct. 25, 2019

Weight: 174.8

Program: 5x5

5x5 Day 1

  • 12x Squat (Barbell)
  • 14x Bench Press (Barbell)
  • 10x Seated Overhead Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 10x Pendlay Row (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 3
Squat (Barbell) 165.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5

Oct. 27, 2019

Weight: 174.7

Program: 5x5

5x5 Day 2

  • 10x Upright Row (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Lateral Raise (Dumbbell)
  • 14x Deadlift (Barbell)
  • 10x Pull Up
  • 12x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5

Oct. 28, 2019

Weight: 174.6

Rest day.

Oct. 29, 2019

Weight: 174.4

Program: 5x5

Arms Supplement 2

  • 6x Hammer Curl (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Triceps Extension (Dumbbell)
  • 6x Bench Press - Close Grip (Barbell)
  • 4x Farmer Walks
  • 8x EZ Curl
  • 6x Reverse Grip Preacher Curl
  • 6x Concentration Curl (Dumbbell)

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Triceps Pushdown (Cable - Straight Bar) 47.5 15
Triceps Pushdown (Cable - Straight Bar) 47.5 15
Triceps Pushdown (Cable - Straight Bar) 52.5 12
Triceps Pushdown (Cable - Straight Bar) 52.5 12
Triceps Pushdown (Cable - Straight Bar) 57.5 10
Triceps Pushdown (Cable - Straight Bar) 57.5 10
Triceps Extension (Dumbbell) 60.0 10
Triceps Extension (Dumbbell) 60.0 10
Triceps Extension (Dumbbell) 60.0 10
Triceps Extension (Dumbbell) 60.0 10
Triceps Extension (Dumbbell) 60.0 7
Triceps Extension (Dumbbell) 60.0 7
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Farmer Walks 60.0 1
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 95.0 6
EZ Curl 95.0 6
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 8
Concentration Curl (Dumbbell) 35.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8

Oct. 30, 2019

Weight: 174.2

Program: 5x5

5x5 Day 3

  • 10x Bent Over Row (Barbell)
  • 8x Decline Bench Press (Dumbbell)
  • 10x Seated Overhead Press (Barbell)
  • 6x Hip Thrust (Barbell)
  • 6x Shrug (Barbell)
  • 12x Squat (Barbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5

Oct. 31, 2019

Weight: 174.1

Rest day.

Nov. 1, 2019

Weight: 174.1

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 10x Pendlay Row (Barbell)
  • 6x Upright Row (Dumbbell)
  • 6x Goblet Curl
  • 6x Shrug (Dumbbell)
  • 6x Reverse Grip Preacher Curl
  • 6x Romanian Deadlift (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8

Nov. 2, 2019

Weight: 174.1

Rest day.

Nov. 3, 2019

Weight: 174.1

Program: Full Body Push/Pull

Full Body Push Day 1

  • 6x Standing Calf Raise (Barbell)
  • 6x Lunge (Dumbbell)
  • 14x Bench Press (Barbell)
  • 6x Cable Chest Fly (standing)
  • 10x Seated Overhead Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 25.0 8
Cable Chest Fly (standing) 25.0 8
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 4
Seated Overhead Press (Barbell) 120.0 4
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10

Nov. 4, 2019

Weight: 173.8

Rest day.

Nov. 5, 2019

Weight: 173.5

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 8x Reverse Fly (Machine)
  • 14x Deadlift (Barbell)
  • 4x Farmer Walks
  • 6x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Reverse Fly (Machine) 100.0 10
Reverse Fly (Machine) 100.0 10
Reverse Fly (Machine) 100.0 4
Reverse Fly (Machine) 100.0 4
Reverse Fly (Machine) 100.0 8
Reverse Fly (Machine) 100.0 8
Reverse Fly (Machine) 100.0 4
Reverse Fly (Machine) 100.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 225.0 2
Deadlift (Barbell) 225.0 2
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 7
Bicep Curl (Barbell) 85.0 7
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Lat Pulldown (Cable) 115.0 12
Lat Pulldown (Cable) 115.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8

Nov. 6, 2019

Weight: 173.4

Rest day.

Nov. 7, 2019

Weight: 173.3

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Triceps Extension (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Lateral Raise (Dumbbell)
  • 6x Decline Bench Press (Dumbbell)
  • 12x Incline Bench Press (Barbell)
  • 6x Hip Thrust (Barbell)
  • 12x Squat (Barbell)

More Detail

Exercise Weight Reps
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 10
Triceps Extension (Dumbbell) 50.0 10
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 5
Decline Bench Press (Dumbbell) 70.0 5
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
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
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5

Nov. 8, 2019

Weight: 173.1

Rest day.

Nov. 9, 2019

Weight: 173.1

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 6x Shrug (Barbell)
  • 6x Goblet Curl
  • 6x Reverse Curl (Barbell)
  • 6x Upright Row (Dumbbell)
  • 10x Pendlay Row (Barbell)
  • 6x Romanian Deadlift (Barbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 225.0 8
Shrug (Barbell) 225.0 8
Shrug (Barbell) 225.0 8
Shrug (Barbell) 225.0 8
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Leg Curl (dumbbell) 40.0 9
Leg Curl (dumbbell) 40.0 9
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8

Nov. 11, 2019

Weight: 172.9

Program: Full Body Push/Pull

Full Body Push Day 1

  • 6x Lunge (Dumbbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Triceps Rope Drag Pushdown
  • 6x Skullcrusher (Barbell)
  • 10x Seated Overhead Press (Barbell)
  • 16x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 5
Seated Overhead Press (Barbell) 120.0 5
Seated Overhead Press (Barbell) 120.0 4
Seated Overhead Press (Barbell) 120.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 2
Bench Press (Barbell) 155.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5

Nov. 12, 2019

Weight: 172.6

Rest day.

Nov. 13, 2019

Weight: 172.4

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 10x Pull Up
  • 4x Farmer Walks
  • 4x 21 Curls
  • 6x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
21 Curls 35.0 21
21 Curls 35.0 21
21 Curls 35.0 21
21 Curls 35.0 21
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Deadlift (Barbell) 135.0 3
Deadlift (Barbell) 135.0 3
Deadlift (Barbell) 225.0 2
Deadlift (Barbell) 225.0 2
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4

Nov. 14, 2019

Weight: 172.3

Rest day.

Nov. 15, 2019

Weight: 172.1

Program: Full Body Push/Pull

Full Body Push Day 2

  • 14x Squat (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 8x Lateral Raise (Dumbbell)
  • 6x Decline Bench Press (Dumbbell)
  • 12x Incline Bench Press (Barbell)
  • 8x Hip Thrust (Barbell)
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 2
Squat (Barbell) 155.0 2
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 165.0 4
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 8
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 2
Bench Press (Barbell) 215.0 2
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 225.0 1

Nov. 16, 2019

Weight: 172.0

Rest day.

Nov. 17, 2019

Weight: 172.0

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 6x Romanian Deadlift (Barbell)
  • 10x Pendlay Row (Barbell)
  • 6x Upright Row (Dumbbell)
  • 6x Reverse Curl (Barbell)
  • 6x Goblet Curl
  • 4x Trio Curls
  • 6x Shrug (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 4
Pendlay Row (Barbell) 175.0 4
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 7
Leg Curl (dumbbell) 40.0 7

Nov. 18, 2019

Weight: 171.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 6x Standing Calf Raise (Barbell)
  • 6x Lunge (Dumbbell)
  • 14x Bench Press (Barbell)
  • 6x Cable Chest Fly (standing)
  • 10x Seated Overhead Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 195.0 4
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 5
Seated Overhead Press (Barbell) 120.0 5
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12

Nov. 19, 2019

Weight: 171.6

Program: Full Body Push/Pull

Afternoon Workout

  • 10x Squat (Barbell)
  • 4x Hammer Curl (Dumbbell)
  • 10x Deadlift (Barbell)
  • 6x Bicep Curl (Barbell)
  • 10x Pull Up

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 13
Hammer Curl (Dumbbell) 40.0 13
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 185.0 2
Deadlift (Barbell) 185.0 2
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5