Workout and Weight History

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April 21, 2021

Weight: 174.4

Weightlifting Rest Day.

April 22, 2021

Weight: 174.3

Program: Double Double

DD: 4.1

  • 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
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 145.0 12
Incline Fly (Cables) 40.0 15
Incline Fly (Cables) 40.0 15
Incline Fly (Cables) 40.0 15
Pullover (Dumbbell) 60.0 11
Pullover (Dumbbell) 60.0 11
Pullover (Dumbbell) 60.0 11
Bent Over Row (Barbell) 110.0 14
Bent Over Row (Barbell) 110.0 14
Bent Over Row (Barbell) 110.0 14
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 11
Straight-arm Lat Pushdown 60.0 9
Straight-arm Lat Pushdown 60.0 9
Straight-arm Lat Pushdown 60.0 9

DD: 4.2

  • 3x Lunge (Dumbbell)
  • 2x Romanian Deadlift (Barbell)
  • 3x Cable Pull Through
  • 2x Glute Kickback (Machine)
  • 3x Seated Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 50.0 16
Lunge (Dumbbell) 50.0 16
Lunge (Dumbbell) 50.0 16
Romanian Deadlift (Barbell) 95.0 14
Romanian Deadlift (Barbell) 95.0 14
Cable Pull Through 80.0 14
Cable Pull Through 80.0 14
Cable Pull Through 80.0 14
Glute Kickback (Machine) 30.0 14
Glute Kickback (Machine) 30.0 14
Seated Calf Raise (Barbell) 115.0 20
Seated Calf Raise (Barbell) 115.0 20
Seated Calf Raise (Barbell) 115.0 20

April 23, 2021

Weight: 174.3

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 13
Seated Row (for Rear Delts) 130.0 13
Seated Row (for Rear Delts) 130.0 13
Seated Overhead Press (Barbell) 110.0 8
Seated Overhead Press (Barbell) 110.0 8
Seated Overhead Press (Barbell) 110.0 8
Seated Overhead Press (Barbell) 95.0 5
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 11
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 13
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 9
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 13
Bicep Curl (Barbell) 105.0 13
Bicep Curl (Barbell) 105.0 12
Drag Curl (barbell) 105.0 9
Drag Curl (barbell) 105.0 9
Full Rotation Curls 45.0 12
Full Rotation Curls 45.0 12
Full Rotation Curls 45.0 11
Skullcrusher (Barbell) 90.0 13
Skullcrusher (Barbell) 90.0 13
Skullcrusher (Barbell) 90.0 11
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 6
Reverse Tricep Pushdown (Single Handles) 50.0 11
Reverse Tricep Pushdown (Single Handles) 50.0 11
Reverse Tricep Pushdown (Single Handles) 50.0 11

April 24, 2021

Weight: 174.4

Weightlifting Rest Day.

April 25, 2021

Weight: 174.4

Weightlifting Rest Day.

April 26, 2021

Weight: 174.6

Program: Double Double

Afternoon Workout

  • 2x Cable Fly (Flat Bench)
  • 6x Bench Press (Barbell)
  • 3x Pullover (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lateral Raise (Incline Bench)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 30.0 20
Cable Fly (Flat Bench) 30.0 20
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 6
Pullover (Dumbbell) 60.0 12
Pullover (Dumbbell) 60.0 12
Pullover (Dumbbell) 60.0 12
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Bench Press (Dumbbell) 50.0 9
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 50.0 6
Lateral Raise (Incline Bench) 20.0 18
Lateral Raise (Incline Bench) 20.0 16
Lateral Raise (Incline Bench) 20.0 12
Triceps Pushdown (Double Single Handles) 90.0 13
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10

April 27, 2021

Weight: 174.5

Program: Double Double

Early Morning Workout

  • 1x Seated Row (Cable)
  • 1x Lat Pulldown (Two Singles)
  • 3x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Straight-arm Lat Pushdown
  • 2x 21’s (barbell)
  • 2x Goblet Curl
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Seated Row (Cable) 130.0 20
Lat Pulldown (Two Singles) 80.0 20
Bent Over Row (Barbell) 110.0 15
Bent Over Row (Barbell) 110.0 15
Bent Over Row (Barbell) 110.0 15
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
T Bar Row (Chest Supported) 75.0 9
T Bar Row (Chest Supported) 75.0 9
T Bar Row (Chest Supported) 75.0 10
Straight-arm Lat Pushdown 50.0 10
Straight-arm Lat Pushdown 50.0 11
Straight-arm Lat Pushdown 50.0 11
21’s (barbell) 75.0 21
21’s (barbell) 75.0 21
Goblet Curl 75.0 12
Goblet Curl 75.0 12
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:16:13)

April 28, 2021

Weight: 174.5

Program: Double Double

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
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 8
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:41)

April 29, 2021

Weight: 174.5

Program: Double Double

DD: 4.1

  • 3x Incline Fly (Cables)
  • 3x Incline Bench Press (Barbell)
  • 3x Pullover (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Two Singles)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 40.0 15
Incline Fly (Cables) 50.0 10
Incline Fly (Cables) 50.0 10
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 145.0 13
Pullover (Dumbbell) 60.0 13
Pullover (Dumbbell) 60.0 13
Pullover (Dumbbell) 60.0 13
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 13
Lat Pulldown (Two Singles) 90.0 13
Lat Pulldown (Two Singles) 90.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:08)

April 30, 2021

Weight: 174.6

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 Seated Calf Raise (Barbell)
  • 3x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
T Bar (Rear Delts, Chest Supported) 75.0 15
T Bar (Rear Delts, Chest Supported) 75.0 15
T Bar (Rear Delts, Chest Supported) 75.0 15
Seated Overhead Press (Dumbbell) 40.0 14
Seated Overhead Press (Dumbbell) 40.0 14
Seated Overhead Press (Dumbbell) 40.0 14
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 4
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 10.0 10
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 13
Seated Calf Raise (Barbell) 115.0 25
Seated Calf Raise (Barbell) 115.0 23
Seated Calf Raise (Barbell) 115.0 25
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

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

May 1, 2021

Weight: 174.6

Weightlifting Rest Day.

May 2, 2021

Weight: 174.6

Weightlifting Rest Day.

May 3, 2021

Weight: 174.6

Program: Double Double

DD: 1.1

  • 2x Face Pull (Cable)
  • 6x 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) 175.0 4
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 205.0 6
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 11
Bench Press (Dumbbell) 50.0 11
Bench Press (Dumbbell) 50.0 11
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
T Bar Row (Chest Supported) 85.0 13
T Bar Row (Chest Supported) 85.0 13
T Bar Row (Chest Supported) 85.0 13
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 100.0 10

May 4, 2021

Weight: 174.6

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)

More Detail

Exercise Weight Reps
T Bar (Rear Delts, Chest Supported) 80.0 11
T Bar (Rear Delts, Chest Supported) 80.0 11
T Bar (Rear Delts, Chest Supported) 80.0 11
Seated Overhead Press (Dumbbell) 40.0 15
Seated Overhead Press (Dumbbell) 40.0 15
Seated Overhead Press (Dumbbell) 40.0 15
Lateral Raise (Cable) 32.5 8
Lateral Raise (Cable) 32.5 5
Lateral Raise (Cable) 32.5 4
Lateral Raise (Cable) 32.5 3
Lateral Raise (Cable) 32.5 3
Lateral Raise (Cable) 32.5 3
Lateral Raise (Cable) 32.5 9
Lateral Raise (Cable) 22.5 7
Lateral Raise (Cable) 12.5 10
Shrug (Hex Bar) 190.0 15
Shrug (Hex Bar) 190.0 15
Shrug (Hex Bar) 190.0 15

DD: 1.2

  • 3x Leg Curl (dumbbell)
  • 3x Leg Press
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Machine)
  • 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
Leg Press 90.0 15
Leg Press 140.0 12
Leg Press 180.0 10
Leg Extension (Dumbbell) 45.0 11
Leg Extension (Dumbbell) 45.0 11
Leg Extension (Dumbbell) 45.0 11
Standing Calf Raise (Machine) 90.0 14
Standing Calf Raise (Machine) 90.0 14
Standing Calf Raise (Machine) 90.0 14
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10

May 5, 2021

Weight: 174.7

Program: Double Double

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) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Spider Curl 45.0 6
Spider Curl 45.0 6
Spider Curl 45.0 6
Reverse Curl (Barbell) 70.0 14
Reverse Curl (Barbell) 70.0 14
Reverse Curl (Barbell) 70.0 14
Goblet Curl 75.0 14
Goblet Curl 75.0 14
Bench Press - Close Grip (Barbell) 145.0 14
Bench Press - Close Grip (Barbell) 145.0 14
Bench Press - Close Grip (Barbell) 145.0 14
Triceps Pushdown (Rope) 100.0 8
Triceps Pushdown (Rope) 100.0 8
Triceps Pushdown (Rope) 100.0 8
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 8

May 6, 2021

Weight: 174.7

Program: Double Double

DD: 4.1

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

More Detail

Exercise Weight Reps
Incline Fly (Cables) 50.0 11
Incline Fly (Cables) 50.0 11
Incline Fly (Cables) 50.0 11
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 155.0 8
Pullover (Dumbbell) 60.0 14
Pullover (Dumbbell) 60.0 14
Pullover (Dumbbell) 60.0 14
Bent Over Row (Barbell) 115.0 10
Bent Over Row (Barbell) 115.0 10
Bent Over Row (Barbell) 115.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 120.0 10
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 Hack Squat
  • 3x Romanian Deadlift (Barbell)
  • 3x Glute Kickback (Machine)
  • 3x Cable Pull Through
  • 3x Seated Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Hack Squat 50.0 10
Hack Squat 50.0 10
Hack Squat 50.0 10
Romanian Deadlift (Barbell) 100.0 12
Romanian Deadlift (Barbell) 100.0 12
Romanian Deadlift (Barbell) 100.0 12
Glute Kickback (Machine) 30.0 15
Glute Kickback (Machine) 30.0 15
Glute Kickback (Machine) 30.0 15
Cable Pull Through 80.0 15
Cable Pull Through 80.0 15
Cable Pull Through 80.0 15
Seated Calf Raise (Barbell) 115.0 25
Seated Calf Raise (Barbell) 115.0 25
Seated Calf Raise (Barbell) 115.0 25

May 7, 2021

Weight: 174.7

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 13
Seated Row (for Rear Delts) 130.0 14
Seated Overhead Press (Barbell) 110.0 9
Seated Overhead Press (Barbell) 110.0 9
Seated Overhead Press (Barbell) 110.0 9
Seated Overhead Press (Barbell) 95.0 5
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Shrug (Hex Bar) 190.0 13
Shrug (Hex Bar) 190.0 14
Shrug (Hex Bar) 190.0 15
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:15)

May 8, 2021

Weight: 174.8

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 16
Face Pull (Cable) 120.0 16
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 7
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 4
Squat (Barbell) 185.0 12
Squat (Barbell) 195.0 8
Squat (Barbell) 195.0 8
(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

May 9, 2021

Weight: 174.9

Weightlifting Rest Day.

May 10, 2021

Weight: 174.9

Program: Double Double

DD: 1.1

  • 2x Face Pull (Cable)
  • 6x 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 18
Face Pull (Cable) 110.0 18
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 175.0 4
Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 6
Cable Fly (Flat Bench) 40.0 14
Cable Fly (Flat Bench) 40.0 14
Cable Fly (Flat Bench) 40.0 14
Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
T Bar Row (Chest Supported) 85.0 14
T Bar Row (Chest Supported) 85.0 14
T Bar Row (Chest Supported) 85.0 14
Lat Pulldown (Two Singles) 100.0 11
Lat Pulldown (Two Singles) 100.0 11
Lat Pulldown (Two Singles) 100.0 11

DD: 1.2

  • 3x Leg Curl (dumbbell)
  • 4x Leg Press
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 20
(W) Leg Press 90.0 8
Leg Press 180.0 10
Leg Press 180.0 12
Leg Press 180.0 12
Leg Extension (Dumbbell) 45.0 13
Leg Extension (Dumbbell) 45.0 13
Leg Extension (Dumbbell) 45.0 13
Standing Calf Raise (Machine) 90.0 15
Standing Calf Raise (Machine) 90.0 15
Standing Calf Raise (Machine) 90.0 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 (0:14:44)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:14)

May 11, 2021

Weight: 174.9

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 Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
T Bar (Rear Delts, Chest Supported) 80.0 12
T Bar (Rear Delts, Chest Supported) 80.0 12
T Bar (Rear Delts, Chest Supported) 80.0 12
Seated Overhead Press (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 10
Lateral Raise (Cable) 32.3 9
Lateral Raise (Cable) 32.3 5
Lateral Raise (Cable) 32.3 5
Lateral Raise (Cable) 32.3 4
Lateral Raise (Cable) 32.3 3
Lateral Raise (Cable) 32.3 3
Lateral Raise (Cable) 32.3 9
Lateral Raise (Cable) 22.3 8
Lateral Raise (Cable) 15.3 9
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

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) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Spider Curl 45.0 7
Spider Curl 45.0 7
Spider Curl 45.0 7
Reverse Curl (Barbell) 70.0 15
Reverse Curl (Barbell) 70.0 15
Reverse Curl (Barbell) 70.0 15
Goblet Curl 75.0 15
Goblet Curl 75.0 15
Bench Press - Close Grip (Barbell) 155.0 11
Bench Press - Close Grip (Barbell) 155.0 11
Bench Press - Close Grip (Barbell) 155.0 11
Triceps Pushdown (Rope) 100.0 9
Triceps Pushdown (Rope) 100.0 9
Triceps Pushdown (Rope) 100.0 9
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.3 miles (0:09:57)

May 12, 2021

Weight: 174.9

Program: Double Double

DD: 4.1

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Barbell)
  • 3x Pullover (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Straight-arm Lat Pushdown

More Detail

Exercise Weight Reps
Incline Fly (Cables) 50.0 12
Incline Fly (Cables) 50.0 12
Incline Fly (Cables) 50.0 12
(W) Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 9
Pullover (Dumbbell) 60.0 15
Pullover (Dumbbell) 60.0 15
Pullover (Dumbbell) 60.0 15
Bent Over Row (Barbell) 115.0 11
Bent Over Row (Barbell) 115.0 11
Bent Over Row (Barbell) 115.0 11
Lat Pulldown (Cable) 130.0 11
Lat Pulldown (Cable) 130.0 11
Lat Pulldown (Cable) 120.0 11
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 Hack Squat
  • 3x Romanian Deadlift (Barbell)
  • 3x Glute Kickback (Machine)
  • 3x Cable Pull Through
  • 3x Seated Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Hack Squat 50.0 11
Hack Squat 50.0 11
Hack Squat 50.0 11
Romanian Deadlift (Barbell) 100.0 13
Romanian Deadlift (Barbell) 100.0 13
Romanian Deadlift (Barbell) 100.0 13
Glute Kickback (Machine) 40.0 10
Glute Kickback (Machine) 40.0 10
Glute Kickback (Machine) 40.0 10
Cable Pull Through 90.0 10
Cable Pull Through 90.0 10
Cable Pull Through 90.0 10
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20

May 13, 2021

Weight: 174.9

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 13
Seated Row (for Rear Delts) 130.0 13
Seated Row (for Rear Delts) 130.0 13
Seated Overhead Press (Barbell) 110.0 10
Seated Overhead Press (Barbell) 110.0 10
Seated Overhead Press (Barbell) 110.0 9
Seated Overhead Press (Barbell) 95.0 4
Lateral Raise (Dumbbell) 25.0 13
Lateral Raise (Dumbbell) 25.0 13
Lateral Raise (Dumbbell) 25.0 13
Shrug (Hex Bar) 200.0 11
Shrug (Hex Bar) 200.0 11
Shrug (Hex Bar) 200.0 11
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10

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 Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 105.0 13
Bicep Curl (Barbell) 105.0 13
Bicep Curl (Barbell) 105.0 13
Drag Curl (barbell) 105.0 10
Drag Curl (barbell) 105.0 10
Full Rotation Curls 45.0 13
Full Rotation Curls 45.0 12
Full Rotation Curls 45.0 12
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 9
Close Grip Bench Press (Ez Curl Bar) 95.0 9
Close Grip Bench Press (Ez Curl Bar) 95.0 9
Close Grip Bench Press (Ez Curl Bar) 95.0 9
Triceps Pushdown (Reverse Grip) 100.0 12
Triceps Pushdown (Reverse Grip) 100.0 12
Triceps Pushdown (Reverse Grip) 100.0 12

May 14, 2021

Weight: 174.8

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) 110.0 18
Face Pull (Cable) 110.0 18
(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 10
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 8
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 4
Squat (Barbell) 185.0 13
Squat (Barbell) 195.0 9
Squat (Barbell) 195.0 8
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 275.0 5
Deadlift (Barbell) 275.0 5
Deadlift (Barbell) 275.0 5

Non-Weightlifting Exercise

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

May 15, 2021

Weight: 174.9

Weightlifting Rest Day.