Workout and Weight History

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May 16, 2021

Weight: 174.9

Weightlifting Rest Day.

May 17, 2021

Weight: 174.9

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) 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) 195.0 10
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 8
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Bench Press (Dumbbell) 55.0 9
Bench Press (Dumbbell) 55.0 9
Bench Press (Dumbbell) 55.0 9
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 15
T Bar Row (Chest Supported) 85.0 15
T Bar Row (Chest Supported) 85.0 15
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 12

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 13
Leg Press 180.0 13
Leg Press 180.0 13
Leg Extension (Dumbbell) 45.0 14
Leg Extension (Dumbbell) 45.0 14
Leg Extension (Dumbbell) 45.0 14
Standing Calf Raise (Machine) 90.0 16
Standing Calf Raise (Machine) 90.0 16
Standing Calf Raise (Machine) 90.0 16
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:56)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:29)

May 18, 2021

Weight: 174.8

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 13
T Bar (Rear Delts, Chest Supported) 80.0 13
T Bar (Rear Delts, Chest Supported) 80.0 13
Seated Overhead Press (Dumbbell) 45.0 11
Seated Overhead Press (Dumbbell) 45.0 11
Seated Overhead Press (Dumbbell) 45.0 11
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.3 5
Lateral Raise (Cable) 32.3 5
Lateral Raise (Cable) 32.3 3
Lateral Raise (Cable) 32.3 2
Lateral Raise (Cable) 32.3 2
Lateral Raise (Cable) 32.3 10
Lateral Raise (Cable) 22.3 8
Lateral Raise (Cable) 15.3 10
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 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) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Spider Curl 45.0 7
Spider Curl 45.0 7
Spider Curl 45.0 7
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Bench Press - Close Grip (Barbell) 155.0 12
Bench Press - Close Grip (Barbell) 155.0 12
Bench Press - Close Grip (Barbell) 155.0 12
Triceps Pushdown (Rope) 100.0 9
Triceps Pushdown (Rope) 100.0 9
Triceps Pushdown (Rope) 100.0 9
Triceps Extension (Cable) 100.0 9
Triceps Extension (Cable) 100.0 9
Triceps Extension (Cable) 100.0 9

May 19, 2021

Weight: 174.9

Weightlifting Rest Day.

May 20, 2021

Weight: 174.8

Program: Double Double

DD: 4.1

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

More Detail

Exercise Weight Reps
Incline Fly (Cables) 50.0 13
Incline Fly (Cables) 50.0 13
Incline Fly (Cables) 50.0 13
(W) Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Pullover (Dumbbell) 65.0 10
Pullover (Dumbbell) 65.0 10
Pullover (Dumbbell) 65.0 10
Bent Over Row - Underhand (Barbell) 115.0 12
Bent Over Row - Underhand (Barbell) 115.0 12
Bent Over Row - Underhand (Barbell) 115.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Straight-arm Lat Pushdown 50.0 11
Straight-arm Lat Pushdown 50.0 11
Straight-arm Lat Pushdown 50.0 11

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 13
Hack Squat 50.0 13
Hack Squat 70.0 10
Romanian Deadlift (Barbell) 100.0 14
Romanian Deadlift (Barbell) 100.0 14
Romanian Deadlift (Barbell) 100.0 14
Glute Kickback (Machine) 40.0 12
Glute Kickback (Machine) 40.0 12
Glute Kickback (Machine) 40.0 12
Cable Pull Through 90.0 12
Cable Pull Through 90.0 12
Cable Pull Through 90.0 12
Seated Calf Raise (Barbell) 135.0 21
Seated Calf Raise (Barbell) 135.0 21
Seated Calf Raise (Barbell) 135.0 21

May 21, 2021

Weight: 174.8

Program: Double Double

DD: 6

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

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
Face Pull (Cable) 100.0 20
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 205.0 8
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 12
Squat (Barbell) 195.0 10
Squat (Barbell) 195.0 10
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 275.0 6
Deadlift (Barbell) 275.0 6
Deadlift (Barbell) 275.0 6

May 22, 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 14
Seated Row (for Rear Delts) 130.0 14
Seated Row (for Rear Delts) 130.0 14
Seated Overhead Press (Barbell) 110.0 10
Seated Overhead Press (Barbell) 110.0 10
Seated Overhead Press (Barbell) 110.0 10
Seated Overhead Press (Barbell) 95.0 3
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 14
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
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 14
Bicep Curl (Barbell) 105.0 13
Bicep Curl (Barbell) 105.0 13
Drag Curl (barbell) 105.0 11
Drag Curl (barbell) 105.0 10
Full Rotation Curls 45.0 13
Full Rotation Curls 45.0 13
Full Rotation Curls 45.0 13
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
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 13
Triceps Pushdown (Reverse Grip) 100.0 13
Triceps Pushdown (Reverse Grip) 100.0 13

May 23, 2021

Weight: 174.9

Weightlifting Rest Day.

May 24, 2021

Weight: 174.8

Program: They Might Be Giants

Morning Workout

  • 1x Face Pull (Cable)
  • 1x Cable Fly (Flat Bench)
  • 6x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Incline Fly (Cables)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Rope Lat Pushdown
  • 3x Low Row (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
Cable Fly (Flat Bench) 30.0 20
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
(W) Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 205.0 8
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 8
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 8
Bent Over Row - Underhand (Barbell) 115.0 14
Bent Over Row - Underhand (Barbell) 115.0 14
Bent Over Row - Underhand (Barbell) 115.0 14
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Rope Lat Pushdown 80.0 10
Rope Lat Pushdown 80.0 10
Rope Lat Pushdown 80.0 10
Low Row (Cable) 100.0 10
Low Row (Cable) 100.0 10
Low Row (Cable) 100.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:10:57)

May 25, 2021

Weight: 174.8

Program: They Might Be Giants

Early Morning Workout

  • 1x Leg Curl (dumbbell)
  • 6x Squat (Barbell)
  • 3x Leg Press
  • 3x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Cheat Lateral Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 5
(W) Squat (Barbell) 185.0 3
Squat (Barbell) 195.0 8
Squat (Barbell) 195.0 8
Squat (Barbell) 195.0 8
Leg Press 180.0 12
Leg Press 180.0 12
Leg Press 180.0 12
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Leg Extension (Dumbbell) 45.0 9
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 9
Seated Overhead Press (Dumbbell) 45.0 10
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
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8

May 26, 2021

Weight: 174.8

Program: They Might Be Giants

Midday Workout

  • 1x Face Pull (Cable)
  • 5x Deadlift (Barbell)
  • 3x Shrug (Hex Bar)
  • 3x Hip Thrust (Barbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 275.0 7
Deadlift (Barbell) 275.0 7
Deadlift (Barbell) 275.0 7
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 13
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 13
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10

May 27, 2021

Weight: 174.7

Program: They Might Be Giants

Early Morning Workout

  • 1x Bicep Curl (Cable)
  • 1x Triceps Pushdown (Rope)
  • 3x Bicep Curl (Barbell)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 70.0 20
Triceps Pushdown (Rope) 80.0 20
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bench Press - Close Grip (Barbell) 155.0 13
Bench Press - Close Grip (Barbell) 155.0 13
Bench Press - Close Grip (Barbell) 155.0 13
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Triceps Pushdown (Double Single Handles) 90.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Triceps Pushdown (Reverse Grip) 100.0 10
Triceps Pushdown (Reverse Grip) 100.0 10
Triceps Pushdown (Reverse Grip) 100.0 10

May 28, 2021

Weight: 174.7

Weightlifting Rest Day.

May 29, 2021

Weight: 174.7

Weightlifting Rest Day.

May 30, 2021

Weight: 174.7

Program: They Might Be Giants

TMBG: Chest/Back 1

  • 1x Face Pull (Cable)
  • 1x Cable Fly (Flat Bench)
  • 6x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Incline Fly (Cables)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Rope Lat Pushdown
  • 3x Low Row (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
Cable Fly (Flat Bench) 30.0 20
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
(W) Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 7
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Bent Over Row - Underhand (Barbell) 120.0 11
Bent Over Row - Underhand (Barbell) 120.0 11
Bent Over Row - Underhand (Barbell) 120.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
Rope Lat Pushdown 80.0 11
Rope Lat Pushdown 80.0 11
Rope Lat Pushdown 80.0 11
Low Row (Cable) 100.0 10
Low Row (Cable) 100.0 10
Low Row (Cable) 100.0 10

May 31, 2021

Weight: 174.7

Program: They Might Be Giants

TMBG: Legs/Shoulders 1

  • 1x Leg Curl (dumbbell)
  • 6x Squat (Barbell)
  • 3x Leg Press
  • 3x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Cheat Lateral Raise
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 4
(W) Squat (Barbell) 185.0 3
Squat (Barbell) 195.0 10
Squat (Barbell) 195.0 10
Squat (Barbell) 195.0 10
Leg Press 180.0 13
Leg Press 180.0 13
Leg Press 180.0 13
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 12
T Bar (Rear Delts, Chest Supported) 80.0 13
T Bar (Rear Delts, Chest Supported) 80.0 13
T Bar (Rear Delts, Chest Supported) 80.0 13
Cheat Lateral Raise 35.0 9
Cheat Lateral Raise 35.0 9
Cheat Lateral Raise 35.0 9
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 13

June 1, 2021

Weight: 174.7

Program: They Might Be Giants

TMBG: Arms 1

  • 1x Bicep Curl (Cable)
  • 1x Triceps Pushdown (Rope)
  • 3x Bicep Curl (Barbell)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 70.0 20
Triceps Pushdown (Rope) 80.0 20
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bench Press - Close Grip (Barbell) 155.0 14
Bench Press - Close Grip (Barbell) 155.0 14
Bench Press - Close Grip (Barbell) 155.0 13
Reverse Curl (Barbell) 75.0 11
Reverse Curl (Barbell) 75.0 11
Reverse Curl (Barbell) 75.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Triceps Pushdown (Double Single Handles) 90.0 11
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Goblet Curl 80.0 11
Goblet Curl 80.0 11
Goblet Curl 80.0 11
Triceps Pushdown (Reverse Grip) 100.0 11
Triceps Pushdown (Reverse Grip) 100.0 11
Triceps Pushdown (Reverse Grip) 100.0 11

June 2, 2021

Weight: 174.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:11:00)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:49)

June 3, 2021

Weight: 174.9

Program: They Might Be Giants

TMBG: Chest/Back 2

  • 1x Face Pull (Cable)
  • 1x Cable Chest Fly (standing)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Incline Bench Press (Barbell)
  • 3x Pullover (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Upper Chest Fly
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
Cable Chest Fly (standing) 30.0 20
Bent Over Row - Underhand (Barbell) 120.0 11
Bent Over Row - Underhand (Barbell) 120.0 11
Bent Over Row - Underhand (Barbell) 120.0 11
Bench Press (Dumbbell) 65.0 15
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Lat Pulldown - Underhand (Cable) 100.0 15
Lat Pulldown - Underhand (Cable) 110.0 14
Lat Pulldown - Underhand (Cable) 110.0 13
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Pullover (Dumbbell) 65.0 11
Pullover (Dumbbell) 65.0 11
Pullover (Dumbbell) 65.0 11
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 9
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Seated Row (Cable) 130.0 12
Seated Row (Cable) 130.0 12
Seated Row (Cable) 130.0 12

June 4, 2021

Weight: 174.9

Program: They Might Be Giants

TMBG: Legs/Shoulders 2

  • 5x Deadlift (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hack Squat
  • 3x Standing Calf Raise (Machine)
  • 3x Front Raise (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 225.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 275.0 8
Deadlift (Barbell) 275.0 8
Deadlift (Barbell) 275.0 8
Romanian Deadlift (Barbell) 105.0 10
Romanian Deadlift (Barbell) 105.0 10
Romanian Deadlift (Barbell) 105.0 10
Hack Squat 70.0 10
Hack Squat 70.0 10
Hack Squat 70.0 10
Standing Calf Raise (Machine) 90.0 18
Standing Calf Raise (Machine) 90.0 18
Standing Calf Raise (Machine) 90.0 18
Front Raise (Dumbbell) 15.0 13
Front Raise (Dumbbell) 15.0 13
Front Raise (Dumbbell) 15.0 13
Lateral Raise (Cable) 32.5 8
Lateral Raise (Cable) 32.3 8
Lateral Raise (Cable) 32.3 8
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12

June 5, 2021

Weight: 175.0

Program: They Might Be Giants

TMBG: Arms 2

  • 1x Bicep Curl (Cable)
  • 2x 21’s (barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Seated Curl
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 3x Drag Curl (Seated Leaning Forward)
  • 3x High Cable Curl
  • 3x Triceps Extension (Dumbbell)
  • 3x Hammer Curl (Cable)
  • 3x Skullcrusher (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 70.0 20
21’s (barbell) 75.0 21
21’s (barbell) 75.0 21
Incline Curl (Dumbbell) 30.0 15
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 13
Seated Curl 30.0 3
Seated Curl 30.0 5
Seated Curl 30.0 6
Triceps Pushdown (Cable - Straight Bar) 110.0 20
Triceps Pushdown (Cable - Straight Bar) 110.0 20
Triceps Pushdown (Cable - Straight Bar) 110.0 20
Triceps Pushdown (Cable - Straight Bar) 110.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 17
Triceps Pushdown (Cable - Straight Bar) 120.0 13
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 5
High Cable Curl 50.0 14
High Cable Curl 50.0 15
High Cable Curl 50.0 15
Triceps Extension (Dumbbell) 50.0 15
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 14
Hammer Curl (Cable) 70.0 20
Hammer Curl (Cable) 70.0 20
Hammer Curl (Cable) 70.0 20
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6

June 6, 2021

Weight: 175.0

Program: They Might Be Giants

TMBG: Chest/Back 1

  • 1x Face Pull (Cable)
  • 1x Cable Fly (Flat Bench)
  • 6x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Incline Fly (Cables)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Rope Lat Pushdown
  • 3x Low Row (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
Cable Fly (Flat Bench) 30.0 20
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 155.0 4
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 7
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 9
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Bent Over Row - Underhand (Barbell) 120.0 12
Bent Over Row - Underhand (Barbell) 120.0 12
Bent Over Row - Underhand (Barbell) 120.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
Rope Lat Pushdown 80.0 12
Rope Lat Pushdown 80.0 12
Rope Lat Pushdown 80.0 12
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 11

June 7, 2021

Weight: 175.2

Weightlifting Rest Day.

June 8, 2021

Weight: 175.2

Program: They Might Be Giants

TMBG: Legs/Shoulders 1

  • 1x Leg Curl (dumbbell)
  • 6x Squat (Barbell)
  • 3x Leg Press
  • 3x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 2x T Bar (Rear Delts, Chest Supported)
  • 2x Cheat Lateral Raise
  • 2x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
(W) Squat (Barbell) 185.0 3
(W) Squat (Barbell) 155.0 4
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 195.0 11
Squat (Barbell) 195.0 11
Squat (Barbell) 195.0 11
Leg Press 180.0 15
Leg Press 180.0 15
Leg Press 180.0 15
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Leg Extension (Dumbbell) 45.0 11
Leg Extension (Dumbbell) 45.0 11
Leg Extension (Dumbbell) 45.0 11
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 45.0 11
T Bar (Rear Delts, Chest Supported) 80.0 14
T Bar (Rear Delts, Chest Supported) 80.0 14
Cheat Lateral Raise 35.0 10
Cheat Lateral Raise 35.0 10
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:52)

June 9, 2021

Weight: 175.2

Program: They Might Be Giants

TMBG: Arms 1

  • 1x Bicep Curl (Cable)
  • 1x Triceps Pushdown (Rope)
  • 2x Bicep Curl (Barbell)
  • 2x Ez Curl (Close Grip)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 80.0 20
Triceps Pushdown (Rope) 80.0 20
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 12
Ez Curl (Close Grip) 75.0 10
Ez Curl (Close Grip) 75.0 10
Bench Press - Close Grip (Barbell) 155.0 13
Bench Press - Close Grip (Barbell) 155.0 12
Bench Press - Close Grip (Barbell) 155.0 12
Reverse Curl (Barbell) 75.0 12
Reverse Curl (Barbell) 75.0 12
Reverse Curl (Barbell) 75.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 11
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Goblet Curl 80.0 12
Goblet Curl 80.0 12
Goblet Curl 80.0 12
Triceps Pushdown (Reverse Grip) 100.0 12
Triceps Pushdown (Reverse Grip) 100.0 12
Triceps Pushdown (Reverse Grip) 100.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:23)