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

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

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
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
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
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 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
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
(W) Squat (Barbell) 135.0 3
(W) 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

Oct. 27, 2019

Weight: 174.7

Program: 5x5

5x5 Day 2

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

More Detail

Exercise Weight Reps
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
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
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
(W) Incline Bench Press (Barbell) 135.0 3
(W) 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
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
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

Oct. 28, 2019

Weight: 174.6

Rest day.

Oct. 29, 2019

Weight: 174.4

Program: 5x5

Arms Supplement 2

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

More Detail

Exercise Weight Reps
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Farmer Walks 60.0 1
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
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
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
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
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
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
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

Oct. 30, 2019

Weight: 174.2

Program: 5x5

5x5 Day 3

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

More Detail

Exercise Weight Reps
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
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
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
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
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
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

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

More Detail

Exercise Weight Reps
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
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
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
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
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
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
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

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

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
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
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) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 4
Seated Overhead Press (Barbell) 120.0 4
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
(W) Bench Press (Barbell) 165.0 3
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 165.0 3
(W) Bench Press (Barbell) 135.0 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
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

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

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
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
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 135.0 4
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

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
(W) Incline Bench Press (Barbell) 135.0 3
(W) 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
(W) Squat (Barbell) 135.0 3
(W) 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 Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)

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
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
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

Nov. 11, 2019

Weight: 172.9

Program: Full Body Push/Pull

Full Body Push Day 1

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

More Detail

Exercise Weight Reps
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
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 2
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 2
(W) Bench Press (Barbell) 135.0 4
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
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

Nov. 12, 2019

Weight: 172.6

Rest day.

Nov. 13, 2019

Weight: 172.4

Program: Full Body Push/Pull

Full Body Pull Day 1

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

More Detail

Exercise Weight Reps
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
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
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 135.0 3
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 135.0 3
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

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

More Detail

Exercise Weight Reps
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
(W) Incline Bench Press (Barbell) 135.0 3
(W) 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
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
(W) 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) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
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 Shrug (Dumbbell)
  • 4x Trio Curls
  • 6x Goblet Curl
  • 6x Reverse Curl (Barbell)
  • 6x Upright Row (Dumbbell)
  • 10x Pendlay Row (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
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
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
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
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
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
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
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
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

Nov. 18, 2019

Weight: 171.7

Program: Full Body Push/Pull

Full Body Push Day 1

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

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
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
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
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
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
(W) Bench Press (Barbell) 165.0 3
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 165.0 3
(W) Bench Press (Barbell) 135.0 5
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
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

Nov. 19, 2019

Weight: 171.6

Program: Full Body Push/Pull

Afternoon Workout

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

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 13
Hammer Curl (Dumbbell) 40.0 13
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
(W) Deadlift (Barbell) 185.0 2
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 2
(W) Deadlift (Barbell) 135.0 4
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
(W) Squat (Barbell) 135.0 3
(W) 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