Workout and Weight History

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March 27, 2021

Weight: 173.8

Program: Double Double

DD: 6

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 4x Squat (Barbell)
  • 5x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 13
Face Pull (Cable) 120.0 13
(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
(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) 225.0 3
Deadlift (Barbell) 245.0 8
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4

DD: 5.2

  • 3x Bicep Curl (Barbell)
  • 2x Drag Curl (barbell)
  • 3x Full Rotation Curls
  • 3x Skullcrusher (Barbell)
  • 3x Reverse Tricep Pushdown (Single Handles)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Drag Curl (barbell) 105.0 13
Drag Curl (barbell) 105.0 12
Full Rotation Curls 45.0 9
Full Rotation Curls 45.0 9
Full Rotation Curls 45.0 9
Skullcrusher (Barbell) 90.0 11
Skullcrusher (Barbell) 90.0 11
Skullcrusher (Barbell) 90.0 11
Reverse Tricep Pushdown (Single Handles) 40.0 13
Reverse Tricep Pushdown (Single Handles) 40.0 13
Reverse Tricep Pushdown (Single Handles) 40.0 13

March 28, 2021

Weight: 173.7

Weightlifting Rest Day.

March 29, 2021

Weight: 173.8

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) 120.0 13
Face Pull (Cable) 120.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 8
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 13
Bench Press (Dumbbell) 50.0 9
Bench Press (Dumbbell) 50.0 9
Bench Press (Dumbbell) 50.0 9
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 15
T Bar Row (Chest Supported) 80.0 15
T Bar Row (Chest Supported) 80.0 15
Lat Pulldown (Two Singles) 90.0 11
Lat Pulldown (Two Singles) 90.0 11
Lat Pulldown (Two Singles) 90.0 11

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 7
Squat (Barbell) 185.0 7
Leg Extension (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 40.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:23:25)

March 30, 2021

Weight: 173.8

Program: Double Double

DD: 2.1

  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Seated Overhead Press (Dumbbell)
  • 9x 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 11
T Bar (Rear Delts, Chest Supported) 75.0 11
T Bar (Rear Delts, Chest Supported) 75.0 11
Seated Overhead Press (Dumbbell) 40.0 10
Seated Overhead Press (Dumbbell) 40.0 10
Seated Overhead Press (Dumbbell) 40.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 2
Lateral Raise (Cable) 30.0 2
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 5
Lateral Raise (Cable) 10.0 7
Standing Calf Raise (Dumbbell) 60.0 13
Standing Calf Raise (Dumbbell) 60.0 13
Standing Calf Raise (Dumbbell) 60.0 13
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 13
Cable Crunch 140.0 13
Cable Crunch 140.0 13
Shrug (Hex Bar) 170.0 15
Shrug (Hex Bar) 170.0 15
Shrug (Hex Bar) 170.0 15

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 9
Spider Curl 40.0 9
Spider Curl 40.0 9
Reverse Curl (Barbell) 65.0 13
Reverse Curl (Barbell) 65.0 13
Reverse Curl (Barbell) 65.0 13
Goblet Curl 75.0 10
Goblet Curl 75.0 10
Bench Press - Close Grip (Barbell) 135.0 13
Bench Press - Close Grip (Barbell) 135.0 13
Bench Press - Close Grip (Barbell) 135.0 13
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:19)

March 31, 2021

Weight: 173.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.8 miles (0:54:01)

April 1, 2021

Weight: 174.0

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 13
Face Pull (Cable) 120.0 13
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 135.0 13
Incline Fly (Cables) 40.0 13
Incline Fly (Cables) 40.0 13
Incline Fly (Cables) 40.0 13
Pullover (Dumbbell) 55.0 14
Pullover (Dumbbell) 55.0 14
Pullover (Dumbbell) 55.0 14
Bent Over Row (Barbell) 110.0 11
Bent Over Row (Barbell) 110.0 11
Bent Over Row (Barbell) 110.0 11
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 11
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)
  • 1x Seated Calf Raise (Plates)
  • 2x Seated Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 50.0 13
Lunge (Dumbbell) 50.0 13
Lunge (Dumbbell) 50.0 13
Romanian Deadlift (Barbell) 95.0 11
Romanian Deadlift (Barbell) 95.0 11
Romanian Deadlift (Barbell) 95.0 11
Cable Pull Through 80.0 10
Cable Pull Through 80.0 10
Cable Pull Through 80.0 10
Glute Kickback (Machine) 30.0 11
Glute Kickback (Machine) 30.0 11
Glute Kickback (Machine) 30.0 11
Seated Calf Raise (Plates) 90.0 20
Seated Calf Raise (Dumbbell) 50.0 20
Seated Calf Raise (Dumbbell) 50.0 20

April 2, 2021

Weight: 174.0

Program: Double Double

DD: 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) 130.0 10
Seated Row (for Rear Delts) 130.0 10
Seated Row (for Rear Delts) 130.0 10
Seated Overhead Press (Barbell) 105.0 12
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 11
Lateral Raise (Dumbbell) 22.5 15
Lateral Raise (Dumbbell) 22.5 15
Lateral Raise (Dumbbell) 22.5 15
Shrug (Hex Bar) 180.0 10
Shrug (Hex Bar) 180.0 10
Shrug (Hex Bar) 180.0 10
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6

DD: 5.2

  • 3x Bicep Curl (Barbell)
  • 2x Drag Curl (barbell)
  • 3x Full Rotation Curls
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 3x Reverse Tricep Pushdown (Single Handles)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 11
Drag Curl (barbell) 105.0 9
Drag Curl (barbell) 105.0 9
Full Rotation Curls 45.0 10
Full Rotation Curls 45.0 10
Full Rotation Curls 45.0 10
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Close Grip Bench Press (Ez Curl Bar) 90.0 9
Close Grip Bench Press (Ez Curl Bar) 90.0 9
Close Grip Bench Press (Ez Curl Bar) 90.0 9
Reverse Tricep Pushdown (Single Handles) 40.0 14
Reverse Tricep Pushdown (Single Handles) 40.0 14
Reverse Tricep Pushdown (Single Handles) 40.0 14

April 3, 2021

Weight: 174.0

Program: Double Double

DD: 6

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 4x Squat (Barbell)
  • 5x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 14
Face Pull (Cable) 120.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 11
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 10
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 9
Squat (Barbell) 185.0 9
Squat (Barbell) 185.0 10
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 5

April 4, 2021

Weight: 174.0

Weightlifting Rest Day.

April 5, 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) 120.0 14
Face Pull (Cable) 120.0 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 9
Cable Fly (Flat Bench) 40.0 13
Cable Fly (Flat Bench) 40.0 13
Cable Fly (Flat Bench) 40.0 13
Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 50.0 10
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) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Lat Pulldown (Two Singles) 90.0 12
Lat Pulldown (Two Singles) 90.0 12
Lat Pulldown (Two Singles) 90.0 12

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 19
Leg Curl (dumbbell) 52.5 19
Leg Curl (dumbbell) 52.5 19
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Leg Extension (Dumbbell) 40.0 13
Leg Extension (Dumbbell) 40.0 13
Leg Extension (Dumbbell) 40.0 13
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:11)

April 6, 2021

Weight: 174.2

Program: Double Double

DD: 2.1

  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Seated Overhead Press (Dumbbell)
  • 9x 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 12
T Bar (Rear Delts, Chest Supported) 75.0 12
T Bar (Rear Delts, Chest Supported) 75.0 12
Seated Overhead Press (Dumbbell) 40.0 11
Seated Overhead Press (Dumbbell) 40.0 11
Seated Overhead Press (Dumbbell) 40.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 3
Lateral Raise (Cable) 30.0 2
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 6
Lateral Raise (Cable) 10.0 8
Standing Calf Raise (Dumbbell) 60.0 13
Standing Calf Raise (Dumbbell) 60.0 13
Standing Calf Raise (Dumbbell) 60.0 13
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 15
Cable Crunch 140.0 15
Cable Crunch 140.0 15
Shrug (Hex Bar) 180.0 15
Shrug (Hex Bar) 180.0 15
Shrug (Hex Bar) 180.0 15

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 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Spider Curl 40.0 9
Spider Curl 40.0 9
Spider Curl 40.0 9
Reverse Curl (Barbell) 65.0 14
Reverse Curl (Barbell) 65.0 14
Reverse Curl (Barbell) 65.0 14
Goblet Curl 75.0 11
Goblet Curl 75.0 11
Bench Press - Close Grip (Barbell) 135.0 14
Bench Press - Close Grip (Barbell) 135.0 14
Bench Press - Close Grip (Barbell) 135.0 14
Triceps Pushdown (Rope) 90.0 11
Triceps Pushdown (Rope) 90.0 11
Triceps Pushdown (Rope) 90.0 11
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:19)

April 7, 2021

Weight: 174.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:22)
  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:15:47)

April 8, 2021

Weight: 174.2

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 14
Face Pull (Cable) 120.0 14
Incline Bench Press (Barbell) 135.0 14
Incline Bench Press (Barbell) 135.0 14
Incline Bench Press (Barbell) 135.0 14
Incline Fly (Cables) 40.0 14
Incline Fly (Cables) 40.0 14
Incline Fly (Cables) 40.0 14
Pullover (Dumbbell) 55.0 15
Pullover (Dumbbell) 55.0 15
Pullover (Dumbbell) 55.0 15
Bent Over Row (Barbell) 110.0 12
Bent Over Row (Barbell) 110.0 12
Bent Over Row (Barbell) 110.0 12
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 140.0 12
Straight-arm Lat Pushdown 60.0 10
Straight-arm Lat Pushdown 60.0 10
Straight-arm Lat Pushdown 60.0 10

DD: 4.2

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

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 50.0 14
Lunge (Dumbbell) 50.0 14
Lunge (Dumbbell) 50.0 14
Romanian Deadlift (Barbell) 95.0 11
Romanian Deadlift (Barbell) 95.0 12
Romanian Deadlift (Barbell) 95.0 12
Cable Pull Through 80.0 11
Cable Pull Through 80.0 11
Cable Pull Through 80.0 11
Glute Kickback (Machine) 30.0 12
Glute Kickback (Machine) 30.0 12
Glute Kickback (Machine) 30.0 12
Seated Calf Raise (Dumbbell) 50.0 20
Seated Calf Raise (Dumbbell) 50.0 20
Seated Calf Raise (Dumbbell) 50.0 20

April 9, 2021

Weight: 174.2

Program: Double Double

DD: 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) 130.0 11
Seated Row (for Rear Delts) 130.0 11
Seated Row (for Rear Delts) 130.0 11
Seated Overhead Press (Barbell) 105.0 12
Seated Overhead Press (Barbell) 105.0 12
Seated Overhead Press (Barbell) 105.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Shrug (Hex Bar) 180.0 11
Shrug (Hex Bar) 180.0 11
Shrug (Hex Bar) 180.0 11
Hanging Leg Raise 0.0 7
Hanging Leg Raise 0.0 7
Hanging Leg Raise 0.0 7

DD: 5.2

  • 3x Bicep Curl (Barbell)
  • 2x Drag Curl (barbell)
  • 3x Full Rotation Curls
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 3x Reverse Tricep Pushdown (Single Handles)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 105.0 11
Drag Curl (barbell) 105.0 10
Drag Curl (barbell) 105.0 10
Full Rotation Curls 45.0 11
Full Rotation Curls 45.0 10
Full Rotation Curls 45.0 11
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Close Grip Bench Press (Ez Curl Bar) 90.0 10
Close Grip Bench Press (Ez Curl Bar) 90.0 10
Close Grip Bench Press (Ez Curl Bar) 90.0 10
Reverse Tricep Pushdown (Single Handles) 40.0 15
Reverse Tricep Pushdown (Single Handles) 40.0 15
Reverse Tricep Pushdown (Single Handles) 40.0 15

April 10, 2021

Weight: 174.3

Program: Double Double

DD: 6

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 4x Squat (Barbell)
  • 5x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 14
Face Pull (Cable) 120.0 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 10
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 11
Squat (Barbell) 185.0 11
Squat (Barbell) 185.0 11
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 275.0 5
Deadlift (Barbell) 275.0 5
Deadlift (Barbell) 275.0 5

April 11, 2021

Weight: 174.3

Weightlifting Rest Day.

April 12, 2021

Weight: 174.4

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) 120.0 15
Face Pull (Cable) 120.0 15
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 9
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 13
Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 9
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
Lat Pulldown (Two Singles) 90.0 13
Lat Pulldown (Two Singles) 90.0 13
Lat Pulldown (Two Singles) 90.0 13

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 19
Leg Curl (dumbbell) 52.5 19
Leg Curl (dumbbell) 52.5 19
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 11
Squat (Barbell) 185.0 11
Squat (Barbell) 185.0 11
Leg Extension (Dumbbell) 40.0 14
Leg Extension (Dumbbell) 40.0 14
Leg Extension (Dumbbell) 40.0 14
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 13

April 13, 2021

Weight: 174.3

Program: Double Double

DD: 2.1

  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Seated Overhead Press (Dumbbell)
  • 9x 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 13
T Bar (Rear Delts, Chest Supported) 75.0 13
T Bar (Rear Delts, Chest Supported) 75.0 13
Seated Overhead Press (Dumbbell) 40.0 12
Seated Overhead Press (Dumbbell) 40.0 12
Seated Overhead Press (Dumbbell) 40.0 12
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 3
Lateral Raise (Cable) 30.0 3
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 6
Lateral Raise (Cable) 10.0 8
Standing Calf Raise (Dumbbell) 60.0 14
Standing Calf Raise (Dumbbell) 60.0 14
Standing Calf Raise (Dumbbell) 60.0 14
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 6
Cable Crunch 140.0 16
Cable Crunch 140.0 16
Cable Crunch 140.0 16
Shrug (Hex Bar) 190.0 10
Shrug (Hex Bar) 190.0 10
Shrug (Hex Bar) 190.0 10

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 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Spider Curl 40.0 10
Spider Curl 40.0 10
Spider Curl 40.0 10
Reverse Curl (Barbell) 65.0 15
Reverse Curl (Barbell) 65.0 15
Reverse Curl (Barbell) 65.0 15
Goblet Curl 75.0 12
Goblet Curl 75.0 12
Bench Press - Close Grip (Barbell) 145.0 11
Bench Press - Close Grip (Barbell) 145.0 11
Bench Press - Close Grip (Barbell) 145.0 11
Triceps Pushdown (Rope) 90.0 11
Triceps Pushdown (Rope) 90.0 11
Triceps Pushdown (Rope) 90.0 11
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 11

April 14, 2021

Weight: 174.4

Weightlifting Rest Day.

April 15, 2021

Weight: 174.4

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 15
Face Pull (Cable) 120.0 15
Incline Bench Press (Barbell) 145.0 11
Incline Bench Press (Barbell) 145.0 11
Incline Bench Press (Barbell) 145.0 11
Incline Fly (Cables) 40.0 15
Incline Fly (Cables) 40.0 15
Incline Fly (Cables) 40.0 15
Pullover (Dumbbell) 55.0 15
Pullover (Dumbbell) 60.0 10
Pullover (Dumbbell) 60.0 11
Bent Over Row (Barbell) 110.0 13
Bent Over Row (Barbell) 110.0 13
Bent Over Row (Barbell) 110.0 13
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Straight-arm Lat Pushdown 60.0 8
Straight-arm Lat Pushdown 60.0 8
Straight-arm Lat Pushdown 60.0 8

DD: 4.2

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

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 50.0 15
Lunge (Dumbbell) 50.0 15
Lunge (Dumbbell) 50.0 15
Romanian Deadlift (Barbell) 95.0 13
Romanian Deadlift (Barbell) 95.0 13
Romanian Deadlift (Barbell) 95.0 13
Cable Pull Through 80.0 12
Cable Pull Through 80.0 13
Cable Pull Through 80.0 13
Glute Kickback (Machine) 30.0 13
Glute Kickback (Machine) 30.0 13
Glute Kickback (Machine) 30.0 13
Seated Calf Raise (Barbell) 105.0 20
Seated Calf Raise (Barbell) 105.0 20
Seated Calf Raise (Barbell) 105.0 20

April 16, 2021

Weight: 174.5

Program: Double Double

DD: 5.1

  • 3x Seated Row (for Rear Delts)
  • 4x 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) 130.0 12
Seated Row (for Rear Delts) 130.0 12
Seated Row (for Rear Delts) 130.0 12
Seated Overhead Press (Barbell) 105.0 12
Seated Overhead Press (Barbell) 110.0 8
Seated Overhead Press (Barbell) 110.0 8
Seated Overhead Press (Barbell) 95.0 4
Lateral Raise (Dumbbell) 25.0 11
Lateral Raise (Dumbbell) 25.0 11
Lateral Raise (Dumbbell) 25.0 11
Shrug (Hex Bar) 190.0 12
Shrug (Hex Bar) 190.0 12
Shrug (Hex Bar) 190.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

DD: 5.2

  • 3x Bicep Curl (Barbell)
  • 2x Drag Curl (barbell)
  • 3x Full Rotation Curls
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 3x Reverse Tricep Pushdown (Single Handles)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 105.0 12
Drag Curl (barbell) 105.0 9
Drag Curl (barbell) 105.0 8
Full Rotation Curls 45.0 11
Full Rotation Curls 45.0 11
Full Rotation Curls 45.0 11
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Close Grip Bench Press (Ez Curl Bar) 90.0 11
Close Grip Bench Press (Ez Curl Bar) 90.0 11
Close Grip Bench Press (Ez Curl Bar) 90.0 11
Reverse Tricep Pushdown (Single Handles) 50.0 10
Reverse Tricep Pushdown (Single Handles) 50.0 10
Reverse Tricep Pushdown (Single Handles) 50.0 10

April 17, 2021

Weight: 174.5

Program: Double Double

DD: 6

  • 2x Face Pull (Cable)
  • 6x Bench Press (Barbell)
  • 5x Squat (Barbell)
  • 5x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 120.0 15
Face Pull (Cable) 120.0 16
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 205.0 6
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 4
Squat (Barbell) 185.0 12
Squat (Barbell) 185.0 12
Squat (Barbell) 185.0 12
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 275.0 6
Deadlift (Barbell) 275.0 6
Deadlift (Barbell) 275.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.4 miles (0:27:52)

April 18, 2021

Weight: 174.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:18)

April 19, 2021

Weight: 174.5

Program: Double Double

DD: 1.1

  • 2x Face Pull (Cable)
  • 5x 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) 120.0 16
Face Pull (Cable) 120.0 16
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 205.0 6
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 11
Bench Press (Dumbbell) 50.0 11
Bench Press (Dumbbell) 50.0 11
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 9
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
Lat Pulldown (Two Singles) 90.0 14
Lat Pulldown (Two Singles) 90.0 14
Lat Pulldown (Two Singles) 90.0 14

DD: 1.2

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 19
Leg Curl (dumbbell) 52.5 19
Leg Curl (dumbbell) 52.5 19
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 5
Squat (Barbell) 185.0 12
Squat (Barbell) 185.0 12
Squat (Barbell) 185.0 13
Leg Extension (Dumbbell) 40.0 15
Leg Extension (Dumbbell) 40.0 15
Leg Extension (Dumbbell) 40.0 16
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:17:45)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:10)

April 20, 2021

Weight: 174.5

Program: Double Double

DD: 2.1

  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Seated Overhead Press (Dumbbell)
  • 9x Lateral Raise (Cable)
  • 3x Shrug (Hex Bar)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Leg Raise With Twist
  • 2x Cable Crunch

More Detail

Exercise Weight Reps
T Bar (Rear Delts, Chest Supported) 75.0 14
T Bar (Rear Delts, Chest Supported) 75.0 14
T Bar (Rear Delts, Chest Supported) 75.0 14
Seated Overhead Press (Dumbbell) 40.0 13
Seated Overhead Press (Dumbbell) 40.0 13
Seated Overhead Press (Dumbbell) 40.0 13
Lateral Raise (Cable) 30.0 13
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 3
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 7
Lateral Raise (Cable) 10.0 9
Shrug (Hex Bar) 190.0 11
Shrug (Hex Bar) 190.0 11
Shrug (Hex Bar) 190.0 11
Standing Calf Raise (Dumbbell) 60.0 15
Standing Calf Raise (Dumbbell) 60.0 15
Standing Calf Raise (Dumbbell) 60.0 15
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Cable Crunch 140.0 20
Cable Crunch 140.0 20

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 11
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 11
Spider Curl 40.0 10
Spider Curl 40.0 10
Spider Curl 40.0 10
Reverse Curl (Barbell) 70.0 12
Reverse Curl (Barbell) 70.0 12
Reverse Curl (Barbell) 70.0 12
Goblet Curl 75.0 13
Goblet Curl 75.0 13
Bench Press - Close Grip (Barbell) 145.0 12
Bench Press - Close Grip (Barbell) 145.0 12
Bench Press - Close Grip (Barbell) 145.0 12
Triceps Pushdown (Rope) 90.0 12
Triceps Pushdown (Rope) 90.0 12
Triceps Pushdown (Rope) 90.0 12
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 11