Workout and Weight History

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March 2, 2021

Weight: 174.1

Weightlifting Rest Day.

March 3, 2021

Weight: 174.1

Program: Full Body + Focus Areas

ASDF1: Chest

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 14
Face Pull (Cable) 110.0 14
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 10
Cable Fly (Flat Bench) 40.0 11
Cable Fly (Flat Bench) 40.0 11
Cable Fly (Flat Bench) 40.0 11
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Pullover (Dumbbell) 50.0 13
Pullover (Dumbbell) 50.0 13
Pullover (Dumbbell) 50.0 13
Triceps Pushdown (Rope) 90.0 8
Triceps Pushdown (Rope) 90.0 8
Triceps Pushdown (Rope) 90.0 8
Triceps Extension (Cable) 90.0 8
Triceps Extension (Cable) 90.0 8
Triceps Extension (Cable) 90.0 8

March 4, 2021

Weight: 174.3

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) 105.0 12
Bent Over Row (Barbell) 105.0 12
Bent Over Row (Barbell) 105.0 12
Lat Pulldown (Cable) 130.0 14
Lat Pulldown (Cable) 130.0 14
Lat Pulldown (Cable) 130.0 14
Straight-arm Lat Pushdown 50.0 15
Straight-arm Lat Pushdown 50.0 15
Straight-arm Lat Pushdown 50.0 15
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 8
EZ Curl 95.0 12
EZ Curl 95.0 12
EZ Curl 105.0 8
EZ Curl 105.0 8
Shrug (Hex Bar) 170.0 14
Shrug (Hex Bar) 170.0 14
Shrug (Hex Bar) 170.0 14
Lateral Raise (Dumbbell) 22.5 12
Lateral Raise (Dumbbell) 22.5 12
Lateral Raise (Dumbbell) 22.5 12

March 5, 2021

Weight: 174.3

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 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 8
Lunge (Dumbbell) 50.0 12
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 60.0 8
Standing Calf Raise (Dumbbell) 55.0 15
Standing Calf Raise (Dumbbell) 55.0 15
Standing Calf Raise (Dumbbell) 55.0 15
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12

March 6, 2021

Weight: 174.3

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 13
Seated Row (for Rear Delts) 120.0 13
Seated Row (for Rear Delts) 120.0 13
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 11
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 12
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 20.0 6
Lateral Raise (Cable) 10.0 8
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 7
Full Rotation Curls 40.0 14
Full Rotation Curls 40.0 14
Full Rotation Curls 40.0 14
Goblet Curl 70.0 12
Goblet Curl 70.0 12

March 7, 2021

Weight: 174.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 💪 Core Training (0:05:51)
  • 🧘 Flexibility (0:11:07)
  • 🚶‍♂️ Indoor Walk: 2.2 miles (0:41:47)

March 8, 2021

Weight: 174.3

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 15
Face Pull (Cable) 110.0 15
(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 15
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Pullover (Dumbbell) 50.0 14
Pullover (Dumbbell) 50.0 14
Pullover (Dumbbell) 50.0 14
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 10

March 9, 2021

Weight: 174.3

Program: Full Body + Focus Areas

ASDF Full body 2

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 4x Bicep Curl (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 8
Squat (Barbell) 185.0 8
Squat (Barbell) 185.0 9
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 255.0 8
Deadlift (Barbell) 255.0 8
Deadlift (Barbell) 255.0 8
Bicep Curl (Barbell) 95.0 15
Bicep Curl (Barbell) 95.0 15
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Shrug (Hex Bar) 170.0 15
Shrug (Hex Bar) 170.0 15
Shrug (Hex Bar) 170.0 15

March 10, 2021

Weight: 174.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:06:11)

March 11, 2021

Weight: 174.3

Program: Full Body + Focus Areas

ASDF1: Chest

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 15
Face Pull (Cable) 110.0 15
(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 Fly (Flat Bench) 40.0 12
Cable Fly (Flat Bench) 40.0 12
Cable Fly (Flat Bench) 40.0 12
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Pullover (Dumbbell) 50.0 15
Pullover (Dumbbell) 50.0 15
Pullover (Dumbbell) 50.0 15
Triceps Pushdown (Rope) 90.0 9
Triceps Pushdown (Rope) 90.0 9
Triceps Pushdown (Rope) 90.0 9
Triceps Extension (Cable) 90.0 8
Triceps Extension (Cable) 90.0 8
Triceps Extension (Cable) 90.0 8

March 12, 2021

Weight: 174.3

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) 105.0 13
Bent Over Row (Barbell) 105.0 13
Bent Over Row (Barbell) 105.0 13
Lat Pulldown (Cable) 130.0 15
Lat Pulldown (Cable) 130.0 15
Lat Pulldown (Cable) 130.0 15
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) 80.0 13
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
EZ Curl 95.0 13
EZ Curl 95.0 13
EZ Curl 105.0 8
EZ Curl 105.0 8
Shrug (Hex Bar) 180.0 11
Shrug (Hex Bar) 180.0 11
Shrug (Hex Bar) 180.0 11
Lateral Raise (Dumbbell) 22.5 13
Lateral Raise (Dumbbell) 22.5 13
Lateral Raise (Dumbbell) 22.5 13

March 13, 2021

Weight: 174.3

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 18
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 18
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 11
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 55.0 10
Lunge (Dumbbell) 55.0 10
Standing Calf Raise (Dumbbell) 60.0 11
Standing Calf Raise (Dumbbell) 60.0 11
Standing Calf Raise (Dumbbell) 60.0 12
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 13

March 14, 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
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 120.0 14
Seated Row (for Rear Delts) 120.0 14
Seated Row (for Rear Delts) 120.0 14
Seated Overhead Press (Barbell) 105.0 12
Seated Overhead Press (Barbell) 105.0 11
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 12
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 7
Lateral Raise (Cable) 10.0 9
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 8
Spider Curl 40.0 8
Spider Curl 40.0 8
Goblet Curl 70.0 13
Goblet Curl 70.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:56)

March 15, 2021

Weight: 174.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:29)

March 16, 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 (Barbell)
  • 3x Pullover (Dumbbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 10
Face Pull (Cable) 120.0 10
(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 (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Pullover (Dumbbell) 55.0 11
Pullover (Dumbbell) 55.0 11
Pullover (Dumbbell) 55.0 11
Cable Fly (Flat Bench) 40.0 12
Cable Fly (Flat Bench) 40.0 12
Cable Fly (Flat Bench) 40.0 12

March 17, 2021

Weight: 174.1

Program: Full Body + Focus Areas

Morning Workout

  • 4x Bicep Curl (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Reverse Tricep Pushdown (Single Handles)
  • 3x Full Rotation Curls
  • 2x Goblet Curl
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 95.0 15
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 110.0 8
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Reverse Tricep Pushdown (Single Handles) 20.0 15
Reverse Tricep Pushdown (Single Handles) 30.0 15
Reverse Tricep Pushdown (Single Handles) 40.0 12
Full Rotation Curls 40.0 15
Full Rotation Curls 40.0 15
Full Rotation Curls 40.0 15
Goblet Curl 70.0 14
Goblet Curl 70.0 14
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12

March 18, 2021

Weight: 174.0

Weightlifting Rest Day.

March 19, 2021

Weight: 174.1

Program: Full Body + Focus Areas

ASDF1: Chest

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Bench Press (Barbell)
  • 3x Pullover (Dumbbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 11
Face Pull (Cable) 120.0 11
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 8
Cable Fly (Flat Bench) 40.0 13
Cable Fly (Flat Bench) 40.0 13
Cable Fly (Flat Bench) 40.0 12
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 145.0 10
Incline Bench Press (Barbell) 155.0 8
Pullover (Dumbbell) 55.0 12
Pullover (Dumbbell) 55.0 12
Pullover (Dumbbell) 55.0 12
Triceps Pushdown (Rope) 90.0 9
Triceps Pushdown (Rope) 90.0 9
Triceps Pushdown (Rope) 90.0 9
Triceps Extension (Cable) 90.0 9
Triceps Extension (Cable) 90.0 9
Triceps Extension (Cable) 90.0 9

March 20, 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) 105.0 14
Bent Over Row (Barbell) 105.0 14
Bent Over Row (Barbell) 105.0 14
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
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) 80.0 13
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
EZ Curl 95.0 13
EZ Curl 95.0 13
EZ Curl 105.0 9
EZ Curl 105.0 9
Shrug (Hex Bar) 180.0 12
Shrug (Hex Bar) 180.0 12
Shrug (Hex Bar) 180.0 12
Lateral Raise (Dumbbell) 22.5 14
Lateral Raise (Dumbbell) 22.5 14
Lateral Raise (Dumbbell) 22.5 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:25:30)

March 21, 2021

Weight: 174.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:56)
  • 🚶‍♂️ Outdoor Walk: 1.9 miles (0:43:26)

March 22, 2021

Weight: 174.0

Program: Double Double

DD: 1.1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Two Singles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 110.0 12
Face Pull (Cable) 120.0 12
(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 12
Cable Fly (Flat Bench) 40.0 12
Cable Fly (Flat Bench) 40.0 12
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Barbell) 115.0 8
Incline Bench Press (Barbell) 115.0 8
Incline Bench Press (Barbell) 115.0 8
T Bar Row (Chest Supported) 80.0 14
T Bar Row (Chest Supported) 80.0 14
T Bar Row (Chest Supported) 80.0 14
Lat Pulldown (Two Singles) 90.0 10
Lat Pulldown (Two Singles) 90.0 10
Lat Pulldown (Two Singles) 90.0 10

DD: 1.2

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 18
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 8
Squat (Barbell) 185.0 8
Squat (Barbell) 185.0 8
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:01)

March 23, 2021

Weight: 173.9

Program: Double Double

DD: 2.1

  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Seated Overhead Press (Dumbbell)
  • 5x Lateral Raise (Cable)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Leg Raise With Twist
  • 3x Cable Crunch
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
T Bar (Rear Delts, Chest Supported) 75.0 10
T Bar (Rear Delts, Chest Supported) 75.0 10
T Bar (Rear Delts, Chest Supported) 75.0 10
Seated Overhead Press (Dumbbell) 35.0 15
Seated Overhead Press (Dumbbell) 35.0 15
Seated Overhead Press (Dumbbell) 35.0 15
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 7
Lateral Raise (Cable) 10.0 8
Standing Calf Raise (Dumbbell) 60.0 12
Standing Calf Raise (Dumbbell) 60.0 12
Standing Calf Raise (Dumbbell) 60.0 12
Hanging Leg Raise With Twist 0.0 6
Hanging Leg Raise With Twist 0.0 6
Hanging Leg Raise With Twist 0.0 6
Cable Crunch 140.0 12
Cable Crunch 140.0 12
Cable Crunch 140.0 12
Shrug (Hex Bar) 180.0 13
Shrug (Hex Bar) 180.0 13
Shrug (Hex Bar) 180.0 13

DD: 2.2

  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Reverse Curl (Barbell)
  • 2x Goblet Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Spider Curl 40.0 8
Spider Curl 40.0 8
Spider Curl 40.0 8
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Goblet Curl 70.0 15
Goblet Curl 70.0 15
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 135.0 12
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Extension (Cable) 90.0 9
Triceps Extension (Cable) 90.0 9
Triceps Extension (Cable) 90.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:25)

March 24, 2021

Weight: 173.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.7 miles (0:54:58)

March 25, 2021

Weight: 173.7

Program: Double Double

DD: 4.1

  • 2x Face Pull (Cable)
  • 3x Incline Bench Press (Barbell)
  • 3x Incline Fly (Cables)
  • 3x Pullover (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Straight-arm Lat Pushdown

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 12
Face Pull (Cable) 120.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Fly (Cables) 40.0 12
Incline Fly (Cables) 40.0 12
Incline Fly (Cables) 40.0 12
Pullover (Dumbbell) 55.0 13
Pullover (Dumbbell) 55.0 13
Pullover (Dumbbell) 55.0 13
Bent Over Row (Barbell) 105.0 15
Bent Over Row (Barbell) 105.0 15
Bent Over Row (Barbell) 105.0 15
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Straight-arm Lat Pushdown 50.0 14
Straight-arm Lat Pushdown 50.0 14
Straight-arm Lat Pushdown 50.0 14

DD: 4.2

  • 3x Lunge (Dumbbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Cable Pull Through
  • 3x Glute Kickback (Machine)
  • 3x Seated Calf Raise (Plates)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 50.0 12
Lunge (Dumbbell) 50.0 12
Lunge (Dumbbell) 50.0 12
Romanian Deadlift (Barbell) 95.0 10
Romanian Deadlift (Barbell) 95.0 10
Romanian Deadlift (Barbell) 95.0 10
Cable Pull Through 70.0 10
Cable Pull Through 70.0 12
Cable Pull Through 80.0 10
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
Glute Kickback (Machine) 30.0 10
Seated Calf Raise (Plates) 45.0 16
Seated Calf Raise (Plates) 70.0 20
Seated Calf Raise (Plates) 90.0 20

March 26, 2021

Weight: 173.7

Program: Double Double

5.1

  • 3x Seated Row (for Rear Delts)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Shrug (Hex Bar)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Seated Row (for Rear Delts) 120.0 15
Seated Row (for Rear Delts) 120.0 15
Seated Row (for Rear Delts) 120.0 15
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 10
Lateral Raise (Dumbbell) 22.5 14
Lateral Raise (Dumbbell) 22.5 14
Lateral Raise (Dumbbell) 22.5 14
Shrug (Hex Bar) 180.0 14
Shrug (Hex Bar) 180.0 14
Shrug (Hex Bar) 180.0 14
Hanging Leg Raise 0.0 5
Hanging Leg Raise 0.0 5
Hanging Leg Raise 0.0 5