Workout and Weight History

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Feb. 5, 2021

Weight: 172.9

Program: Full Body + Focus Areas

Morning Workout

  • 4x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 2x Goblet Curl
  • 3x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Spider Curl 35.0 10
Spider Curl 35.0 10
Spider Curl 35.0 10
Goblet Curl 65.0 14
Goblet Curl 65.0 14
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 80.0 5
Triceps Pushdown (Double Single Handles) 70.0 6
Triceps Pushdown (Double Single Handles) 60.0 7
Shrug (Hex Bar) 160.0 13
Shrug (Hex Bar) 160.0 13
Shrug (Hex Bar) 160.0 13

Feb. 6, 2021

Weight: 172.9

Weightlifting Rest Day.

Feb. 7, 2021

Weight: 172.9

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 4x 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 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 8
Bench Press (Barbell) 195.0 9
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 40.0 6
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 40.0 6
Decline Bench Press (Dumbbell) 65.0 14
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Dumbbell) 75.0 6
Pullover (Dumbbell) 45.0 14
Pullover (Dumbbell) 45.0 14
Pullover (Dumbbell) 45.0 14
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 11
Triceps Extension (Cable) 80.0 11
Triceps Extension (Cable) 80.0 11
Triceps Extension (Cable) 80.0 11

Feb. 8, 2021

Weight: 173.1

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

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 100.0 13
Bent Over Row (Barbell) 100.0 13
Bent Over Row (Barbell) 100.0 13
Lat Pulldown (Cable) 130.0 11
Lat Pulldown (Cable) 130.0 11
Lat Pulldown (Cable) 130.0 11
Straight-arm Lat Pushdown 50.0 13
Straight-arm Lat Pushdown 50.0 13
Straight-arm Lat Pushdown 50.0 13
T Bar Row (Chest Supported) 75.0 13
T Bar Row (Chest Supported) 75.0 13
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 80.0 10
EZ Curl 85.0 14
EZ Curl 85.0 14
EZ Curl 95.0 11
EZ Curl 95.0 10
Shrug (Hex Bar) 160.0 13
Shrug (Hex Bar) 160.0 13
Shrug (Hex Bar) 160.0 13
Lateral Raise (Dumbbell) 20.0 15
Lateral Raise (Dumbbell) 20.0 15
Lateral Raise (Dumbbell) 20.0 15

Feb. 9, 2021

Weight: 173.2

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) 185.0 8
Squat (Barbell) 185.0 7
Lunge (Dumbbell) 50.0 10
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 60.0 8
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 11

Feb. 10, 2021

Weight: 173.2

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
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 110.0 15
Seated Row (for Rear Delts) 110.0 15
Seated Row (for Rear Delts) 110.0 15
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 7
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 4
Lateral Raise (Cable) 10.0 6
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 11
Spider Curl 35.0 10
Spider Curl 35.0 10
Spider Curl 35.0 10
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Full Rotation Curls 40.0 11
Goblet Curl 65.0 15
Goblet Curl 65.0 15

Feb. 11, 2021

Weight: 173.3

Weightlifting Rest Day.

Feb. 12, 2021

Weight: 173.3

Program: Full Body + Focus Areas

Early Morning Workout

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 13
Face Pull (Cable) 110.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Pullover (Dumbbell) 45.0 15
Pullover (Dumbbell) 45.0 15
Pullover (Dumbbell) 45.0 15
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 8
Triceps Pushdown (Double Single Handles) 80.0 4
Triceps Pushdown (Double Single Handles) 70.0 5
Triceps Pushdown (Double Single Handles) 60.0 5

Feb. 13, 2021

Weight: 173.4

Program: Full Body + Focus Areas

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 6x Deadlift (Barbell)
  • 4x Bicep Curl (Barbell)
  • 3x Shrug (Hex Bar)

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) 185.0 8
Squat (Barbell) 185.0 9
Squat (Barbell) 185.0 9
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 6
Bicep Curl (Barbell) 95.0 13
Bicep Curl (Barbell) 95.0 13
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Shrug (Hex Bar) 160.0 15
Shrug (Hex Bar) 160.0 15
Shrug (Hex Bar) 160.0 15

Feb. 14, 2021

Weight: 173.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:41)

Feb. 15, 2021

Weight: 173.4

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 4x 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 13
Face Pull (Cable) 110.0 13
(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
Cable Chest Fly (standing) 50.0 11
Cable Chest Fly (standing) 40.0 7
Cable Chest Fly (standing) 40.0 7
Cable Chest Fly (standing) 50.0 11
Decline Bench Press (Dumbbell) 65.0 15
Decline Bench Press (Dumbbell) 70.0 12
Decline Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Dumbbell) 75.0 8
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 50.0 10
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Extension (Cable) 80.0 11
Triceps Extension (Cable) 80.0 11
Triceps Extension (Cable) 80.0 11

Feb. 16, 2021

Weight: 173.4

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 14
Bent Over Row (Barbell) 100.0 14
Bent Over Row (Barbell) 100.0 14
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Straight-arm Lat Pushdown 50.0 14
Straight-arm Lat Pushdown 50.0 14
Straight-arm Lat Pushdown 50.0 14
T Bar Row (Chest Supported) 75.0 14
T Bar Row (Chest Supported) 75.0 14
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
EZ Curl 85.0 15
EZ Curl 85.0 15
EZ Curl 95.0 11
EZ Curl 95.0 11
Shrug (Hex Bar) 170.0 11
Shrug (Hex Bar) 170.0 11
Shrug (Hex Bar) 170.0 11
Lateral Raise (Dumbbell) 22.5 10
Lateral Raise (Dumbbell) 22.5 10
Lateral Raise (Dumbbell) 22.5 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:04:37)

Feb. 17, 2021

Weight: 173.4

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 16
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 16
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Lunge (Dumbbell) 50.0 12
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 60.0 8
Standing Calf Raise (Dumbbell) 55.0 13
Standing Calf Raise (Dumbbell) 55.0 13
Standing Calf Raise (Dumbbell) 55.0 13
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12

Feb. 18, 2021

Weight: 173.4

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
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 120.0 11
Seated Row (for Rear Delts) 120.0 11
Seated Row (for Rear Delts) 120.0 11
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 7
Seated Overhead Press (Barbell) 115.0 7
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 20.0 5
Lateral Raise (Cable) 10.0 8
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 11
Spider Curl 35.0 11
Spider Curl 35.0 11
Spider Curl 35.0 11
Full Rotation Curls 40.0 12
Full Rotation Curls 40.0 12
Full Rotation Curls 40.0 12
Goblet Curl 70.0 10
Goblet Curl 70.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:06:55)

Feb. 19, 2021

Weight: 173.8

Weightlifting Rest Day.

Feb. 20, 2021

Weight: 173.8

Program: Full Body + Focus Areas

ASDF Full body 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 13
Face Pull (Cable) 110.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 9
Incline Bench Press (Dumbbell) 65.0 13
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6
Pullover (Dumbbell) 50.0 11
Pullover (Dumbbell) 50.0 11
Pullover (Dumbbell) 50.0 11
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 8
Skullcrusher (Barbell) 90.0 8
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 5
Triceps Pushdown (Double Single Handles) 70.0 3
Triceps Pushdown (Double Single Handles) 60.0 4

Feb. 21, 2021

Weight: 173.8

Program: Full Body + Focus Areas

ASDF Full body 2

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 6x Deadlift (Barbell)
  • 4x Bicep Curl (Barbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 16
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 8
Squat (Barbell) 185.0 8
Squat (Barbell) 185.0 8
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6
Bicep Curl (Barbell) 95.0 14
Bicep Curl (Barbell) 95.0 14
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Shrug (Hex Bar) 170.0 12
Shrug (Hex Bar) 170.0 12
Shrug (Hex Bar) 170.0 12

Feb. 22, 2021

Weight: 173.8

Weightlifting Rest Day.

Feb. 23, 2021

Weight: 174.1

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 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 13
Face Pull (Cable) 110.0 14
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 9
Cable Fly (Flat Bench) 40.0 10
Cable Fly (Flat Bench) 40.0 10
Cable Fly (Flat Bench) 40.0 10
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 75.0 7
Decline Bench Press (Dumbbell) 75.0 8
Pullover (Dumbbell) 50.0 12
Pullover (Dumbbell) 50.0 12
Pullover (Dumbbell) 50.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Extension (Cable) 80.0 12
Triceps Extension (Cable) 80.0 12
Triceps Extension (Cable) 80.0 12

Feb. 24, 2021

Weight: 174.1

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

More Detail

Exercise Weight Reps
Bent Over Row (Barbell) 100.0 15
Bent Over Row (Barbell) 100.0 15
Bent Over Row (Barbell) 100.0 15
Lat Pulldown (Cable) 130.0 13
Lat Pulldown (Cable) 130.0 13
Lat Pulldown (Cable) 130.0 13
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 15
T Bar Row (Chest Supported) 75.0 15
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
EZ Curl 95.0 12
EZ Curl 95.0 12
EZ Curl 105.0 7
EZ Curl 105.0 7
Shrug (Hex Bar) 170.0 12
Shrug (Hex Bar) 170.0 12
Shrug (Hex Bar) 170.0 12
Lateral Raise (Dumbbell) 22.5 11
Lateral Raise (Dumbbell) 22.5 11
Lateral Raise (Dumbbell) 22.5 11

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:47)

Feb. 25, 2021

Weight: 174.1

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 17
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 55.0 14
Standing Calf Raise (Dumbbell) 55.0 14
Standing Calf Raise (Dumbbell) 55.0 14
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 9

Feb. 26, 2021

Weight: 174.1

Weightlifting Rest Day.

Feb. 27, 2021

Weight: 174.1

Program: Full Body + Focus Areas

ASDF Full body 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Pullover (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 14
Face Pull (Cable) 110.0 15
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 10
Incline Bench Press (Dumbbell) 65.0 14
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Pullover (Dumbbell) 50.0 13
Pullover (Dumbbell) 50.0 13
Pullover (Dumbbell) 50.0 12
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 8
Skullcrusher (Barbell) 90.0 8
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:44)

Feb. 28, 2021

Weight: 174.2

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
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 120.0 12
Seated Row (for Rear Delts) 120.0 12
Seated Row (for Rear Delts) 120.0 12
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 7
Seated Overhead Press (Barbell) 115.0 7
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 6
Lateral Raise (Cable) 10.0 8
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 7
Full Rotation Curls 40.0 13
Full Rotation Curls 40.0 13
Full Rotation Curls 40.0 13
Goblet Curl 70.0 11
Goblet Curl 70.0 11

March 1, 2021

Weight: 174.2

Program: Full Body + Focus Areas

ASDF Full body 2

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 6x Deadlift (Barbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 11
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 11
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 255.0 7
Deadlift (Barbell) 255.0 7
Deadlift (Barbell) 255.0 7
Deadlift (Barbell) 255.0 7
Shrug (Hex Bar) 170.0 13
Shrug (Hex Bar) 170.0 13
Shrug (Hex Bar) 170.0 13