Workout and Weight History

Jump to:

Jan. 11, 2021

Weight: 172.1

Weightlifting Rest Day.

Daily Steps: 7641

Jan. 12, 2021

Weight: 172.1

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)
  • 6x 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 11
Squat (Barbell) 175.0 11
Squat (Barbell) 175.0 11
Incline Bench Press (Dumbbell) 60.0 14
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 8
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 8
Triceps Pushdown (Double Single Handles) 80.0 5
Triceps Pushdown (Double Single Handles) 70.0 4
Triceps Pushdown (Double Single Handles) 60.0 4

Daily Steps: 4144

Jan. 13, 2021

Weight: 172.2

Program: Full Body + Focus Areas

ASDF: Shoulders & Biceps

  • 3x Seated Row (for Rear Delts)
  • 4x Seated Overhead Press (Barbell)
  • 5x 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 12
Seated Row (for Rear Delts) 110.0 12
Seated Row (for Rear Delts) 110.0 12
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 115.0 6
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 20.0 5
Lateral Raise (Cable) 10.0 5
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 9
Incline Curl (Dumbbell) 35.0 9
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 11
Full Rotation Curls 40.0 11
Goblet Curl 65.0 11
Goblet Curl 65.0 11

Daily Steps: 6193

Jan. 14, 2021

Weight: 172.2

Weightlifting Rest Day.

Daily Steps: 6533

Jan. 15, 2021

Weight: 172.2

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 15
Face Pull (Cable) 100.0 15
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 30.0 9
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 30.0 9
Decline Bench Press (Dumbbell) 65.0 14
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 14
Pullover (Dumbbell) 40.0 14
Pullover (Dumbbell) 40.0 14
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 9
Triceps Extension (Cable) 80.0 9
Triceps Extension (Cable) 80.0 9

Daily Steps: 6029

Jan. 16, 2021

Weight: 172.2

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 15
Bent Over Row (Barbell) 95.0 15
Bent Over Row (Barbell) 95.0 15
Lat Pulldown (Cable) 120.0 14
Lat Pulldown (Cable) 120.0 14
Lat Pulldown (Cable) 120.0 14
Straight-arm Lat Pushdown 50.0 11
Straight-arm Lat Pushdown 50.0 11
Straight-arm Lat Pushdown 50.0 11
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 95.0 9
EZ Curl 95.0 9
Shrug (Barbell) 155.0 15
Shrug (Barbell) 155.0 15
Shrug (Barbell) 165.0 12
Shrug (Barbell) 165.0 12

Daily Steps: 3705

Jan. 17, 2021

Weight: 172.3

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 12
Squat (Barbell) 175.0 12
Squat (Barbell) 175.0 12
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 11
Hip Thrust (Barbell) 155.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:18)

Daily Steps: 7066

Jan. 18, 2021

Weight: 172.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.9 miles (0:38:24)
  • 🧘 Flexibility (0:08:55)

Daily Steps: 8045

Jan. 19, 2021

Weight: 172.3

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 Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 6
Incline Bench Press (Barbell) 145.0 11
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 165.0 7
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 7
Shrug (Hex Bar) 150.0 12
Shrug (Hex Bar) 150.0 12
Shrug (Hex Bar) 150.0 12

Daily Steps: 5210

Jan. 20, 2021

Weight: 172.4

Program: Full Body + Focus Areas

ASDF: Shoulders & Biceps

  • 3x Seated Row (for Rear Delts)
  • 4x Seated Overhead Press (Barbell)
  • 5x 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 13
Seated Row (for Rear Delts) 110.0 13
Seated Row (for Rear Delts) 110.0 13
Seated Overhead Press (Barbell) 95.0 13
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 7
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 20.0 5
Lateral Raise (Cable) 10.0 5
Incline Curl (Dumbbell) 35.0 9
Incline Curl (Dumbbell) 35.0 9
Incline Curl (Dumbbell) 35.0 9
Spider Curl 35.0 9
Spider Curl 35.0 9
Spider Curl 35.0 9
Full Rotation Curls 35.0 14
Full Rotation Curls 35.0 15
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 11
Goblet Curl 65.0 12
Goblet Curl 65.0 12

Daily Steps: 5257

Jan. 21, 2021

Weight: 172.3

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
  • 1x Skullcrusher (Barbell)
  • 2x 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) 185.0 8
Incline Bench Press (Dumbbell) 60.0 15
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 8
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Skullcrusher (Barbell) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 9

Daily Steps: 10299

Jan. 22, 2021

Weight: 172.3

Weightlifting Rest Day.

Daily Steps: 3637

Jan. 23, 2021

Weight: 172.3

Program: Full Body + Focus Areas

ASDF1: Chest

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 10
Face Pull (Cable) 110.0 10
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 30.0 10
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 30.0 10
Decline Bench Press (Dumbbell) 65.0 14
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 75.0 6
Pullover (Dumbbell) 40.0 15
Pullover (Dumbbell) 40.0 15
Pullover (Dumbbell) 40.0 15
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10

Daily Steps: 4564

Jan. 24, 2021

Weight: 172.3

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 (Hex Bar)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 95.0 15
Bent Over Row (Barbell) 95.0 15
Bent Over Row (Barbell) 95.0 15
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 120.0 15
Straight-arm Lat Pushdown 50.0 10
Straight-arm Lat Pushdown 50.0 10
Straight-arm Lat Pushdown 50.0 10
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 95.0 10
EZ Curl 95.0 10
Shrug (Hex Bar) 150.0 13
Shrug (Hex Bar) 150.0 13
Shrug (Hex Bar) 150.0 13
Lateral Raise (Dumbbell) 20.0 12
Lateral Raise (Dumbbell) 20.0 13
Lateral Raise (Dumbbell) 20.0 13

Daily Steps: 6576

Jan. 25, 2021

Weight: 172.3

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 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) 185.0 8
Lunge (Dumbbell) 60.0 8
Lunge (Dumbbell) 60.0 8
Lunge (Dumbbell) 60.0 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 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10

Daily Steps: 7863

Jan. 26, 2021

Weight: 172.3

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 Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 155.0 5
(W) Deadlift (Barbell) 205.0 3
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 5
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 165.0 7
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Shrug (Hex Bar) 150.0 15
Shrug (Hex Bar) 150.0 14
Shrug (Hex Bar) 150.0 14

Daily Steps: 6050

Jan. 27, 2021

Weight: 172.5

Weightlifting Rest Day.

Daily Steps: 4370

Jan. 28, 2021

Weight: 172.5

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)
  • 6x 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 11
Squat (Barbell) 175.0 11
Squat (Barbell) 185.0 9
Incline Bench Press (Dumbbell) 65.0 13
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Upper Chest Fly 30.0 14
Upper Chest Fly 30.0 14
Upper Chest Fly 30.0 14
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
Triceps Pushdown (Double Single Handles) 90.0 11
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 5
Triceps Pushdown (Double Single Handles) 60.0 7

Daily Steps: 7382

Jan. 29, 2021

Weight: 172.5

Program: Full Body + Focus Areas

ASDF: Shoulders & Biceps

  • 3x Seated Row (for Rear Delts)
  • 4x Seated Overhead Press (Barbell)
  • 5x Lateral Raise (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 110.0 14
Seated Row (for Rear Delts) 110.0 14
Seated Row (for Rear Delts) 110.0 14
Seated Overhead Press (Barbell) 95.0 14
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 7
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 4
Lateral Raise (Cable) 10.0 7
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Spider Curl 35.0 9
Spider Curl 35.0 9
Spider Curl 35.0 9
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Full Rotation Curls 40.0 10
Goblet Curl 65.0 13
Goblet Curl 65.0 13

Daily Steps: 5432

Jan. 30, 2021

Weight: 172.5

Weightlifting Rest Day.

Daily Steps: 4064

Jan. 31, 2021

Weight: 172.6

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) 110.0 11
Face Pull (Cable) 110.0 11
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 30.0 10
Cable Chest Fly (standing) 40.0 15
Cable Chest Fly (standing) 30.0 10
Decline Bench Press (Dumbbell) 65.0 13
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 75.0 7
Decline Bench Press (Dumbbell) 75.0 5
Pullover (Dumbbell) 45.0 12
Pullover (Dumbbell) 45.0 12
Pullover (Dumbbell) 45.0 12
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 11
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10

Daily Steps: 4899

Feb. 1, 2021

Weight: 172.6

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 (Hex Bar)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 100.0 12
Bent Over Row (Barbell) 100.0 12
Bent Over Row (Barbell) 100.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Straight-arm Lat Pushdown 50.0 12
Straight-arm Lat Pushdown 50.0 12
Straight-arm Lat Pushdown 50.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
EZ Curl 85.0 13
EZ Curl 85.0 13
EZ Curl 95.0 10
EZ Curl 95.0 10
Shrug (Hex Bar) 160.0 12
Shrug (Hex Bar) 160.0 12
Shrug (Hex Bar) 160.0 12
Lateral Raise (Dumbbell) 20.0 14
Lateral Raise (Dumbbell) 20.0 14
Lateral Raise (Dumbbell) 20.0 14

Daily Steps: 5789

Feb. 2, 2021

Weight: 172.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:09:54)

Daily Steps: 6112

Feb. 3, 2021

Weight: 172.6

Program: Full Body + Focus Areas

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 5x Lateral Raise (Cable)

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 12
Squat (Barbell) 175.0 12
Squat (Barbell) 185.0 10
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 8
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 115.0 6
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 4
Lateral Raise (Cable) 10.0 7

Daily Steps: 6725

Feb. 4, 2021

Weight: 172.9

Program: Full Body + Focus Areas

Morning Workout

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Cable Cross Press
  • 3x Pullover (Dumbbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 12
Face Pull (Cable) 110.0 12
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 9
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 6
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 50.0 9
Cable Cross Press 50.0 7
Cable Cross Press 50.0 7
Cable Cross Press 50.0 7
Pullover (Dumbbell) 45.0 13
Pullover (Dumbbell) 45.0 13
Pullover (Dumbbell) 45.0 13

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:18)

Daily Steps: 7169