Workout and Weight History

Jump to:

June 10, 2021

Weight: 175.3

Weightlifting Rest Day.

Daily Steps: 4774

June 11, 2021

Weight: 175.3

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 13
Bent Over Row - Underhand (Barbell) 120.0 13
Bent Over Row - Underhand (Barbell) 120.0 13
Bench Press (Dumbbell) 65.0 15
Bench Press (Dumbbell) 65.0 15
Bench Press (Dumbbell) 65.0 15
Lat Pulldown - Underhand (Cable) 110.0 15
Lat Pulldown - Underhand (Cable) 110.0 15
Lat Pulldown - Underhand (Cable) 120.0 12
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 155.0 11
Pullover (Dumbbell) 65.0 12
Pullover (Dumbbell) 65.0 12
Pullover (Dumbbell) 65.0 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
Upper Chest Fly 30.0 11
Upper Chest Fly 30.0 11
Upper Chest Fly 30.0 11
Seated Row (Cable) 130.0 13
Seated Row (Cable) 130.0 15
Seated Row (Cable) 130.0 15

Daily Steps: 4266

June 12, 2021

Weight: 175.4

Program: They Might Be Giants

TMBG: Legs/Shoulders 2

  • 6x 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) 135.0 5
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Romanian Deadlift (Barbell) 105.0 11
Romanian Deadlift (Barbell) 105.0 11
Romanian Deadlift (Barbell) 105.0 11
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Standing Calf Raise (Machine) 90.0 20
Standing Calf Raise (Machine) 90.0 20
Standing Calf Raise (Machine) 90.0 20
Front Raise (Dumbbell) 15.0 15
Front Raise (Dumbbell) 17.5 15
Front Raise (Dumbbell) 20.0 12
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Daily Steps: 11467

June 13, 2021

Weight: 175.4

Weightlifting Rest Day.

Daily Steps: 559

June 14, 2021

Weight: 175.2

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) 80.0 20
21’s (barbell) 75.0 24
21’s (barbell) 75.0 24
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 13
Incline Curl (Dumbbell) 30.0 13
Seated Curl 30.0 5
Seated Curl 30.0 5
Seated Curl 30.0 5
Triceps Pushdown (Cable - Straight Bar) 110.0 20
Triceps Pushdown (Cable - Straight Bar) 110.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 16
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 7
High Cable Curl 50.0 15
High Cable Curl 50.0 15
High Cable Curl 50.0 15
Triceps Extension (Dumbbell) 50.0 15
Triceps Extension (Dumbbell) 50.0 15
Triceps Extension (Dumbbell) 50.0 15
Hammer Curl (Cable) 70.0 22
Hammer Curl (Cable) 70.0 22
Hammer Curl (Cable) 80.0 20
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 15
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:30)

Daily Steps: 5053

June 15, 2021

Weight: 175.2

Program: They Might Be Giants

TMBG: Chest/Back 1

  • 1x Face Pull (Cable)
  • 1x Cable Fly (Flat Bench)
  • 4x Bench Press (Barbell)
  • 3x Bench Press - Wide Grip (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 3
Bench Press (Barbell) 205.0 5
Bench Press - Wide Grip (Barbell) 155.0 8
Bench Press - Wide Grip (Barbell) 155.0 8
Bench Press - Wide Grip (Barbell) 155.0 8
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 9
Incline Bench Press (Barbell) 115.0 7
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 8
Bent Over Row - Underhand (Barbell) 120.0 15
Bent Over Row - Underhand (Barbell) 120.0 15
Bent Over Row - Underhand (Barbell) 120.0 15
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 13
Rope Lat Pushdown 80.0 13
Rope Lat Pushdown 80.0 13
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12

Non-Weightlifting Exercise

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

Daily Steps: 7855

June 16, 2021

Weight: 175.1

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)

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) 205.0 8
Squat (Barbell) 205.0 8
Squat (Barbell) 205.0 5
Leg Press 200.0 10
Leg Press 200.0 10
Leg Press 200.0 10
Seated Calf Raise (Barbell) 135.0 21
Seated Calf Raise (Barbell) 135.0 21
Seated Calf Raise (Barbell) 135.0 21
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 45.0 12

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 Double-Single Reverse Triceps Pushdown
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 80.0 20
Triceps Pushdown (Rope) 80.0 20
Bicep Curl (Barbell) 95.0 13
Bicep Curl (Barbell) 95.0 13
Ez Curl (Close Grip) 75.0 8
Ez Curl (Close Grip) 75.0 8
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 13
Reverse Curl (Barbell) 75.0 13
Reverse Curl (Barbell) 75.0 13
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12

Daily Steps: 10660

June 17, 2021

Weight: 175.0

Program: They Might Be Giants

Early Morning Workout

  • 2x Face Pull (Cable)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 6x Lateral Raise (Cable)
  • 3x Shrug (Hex Bar)
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Face Pull (Cable) 100.0 20
Face Pull (Cable) 100.0 18
T Bar (Rear Delts, Chest Supported) 80.0 15
T Bar (Rear Delts, Chest Supported) 80.0 15
T Bar (Rear Delts, Chest Supported) 80.0 15
Lateral Raise (Cable) 30.0 8
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 30.0 8
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 30.0 8
Lateral Raise (Cable) 20.0 8
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 85.0 8
Close Grip Bench Press (Ez Curl Bar) 85.0 8
Close Grip Bench Press (Ez Curl Bar) 85.0 8
Triceps Pushdown (Reverse Grip) 100.0 10
Triceps Pushdown (Reverse Grip) 100.0 10
Triceps Pushdown (Reverse Grip) 100.0 10

Daily Steps: 5773

June 18, 2021

Weight: 174.9

Weightlifting Rest Day.

Daily Steps: 3726

June 19, 2021

Weight: 175.0

Program: They Might Be Giants

Morning Workout

  • 1x Incline Fly (Cables)
  • 4x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Dumbbell)
  • 3x Shrug (Dumbbell)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 30.0 20
Bench Press (Dumbbell) 60.0 15
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 7
Cable Fly (Flat Bench) 30.0 20
Cable Fly (Flat Bench) 40.0 13
Cable Fly (Flat Bench) 40.0 12
Lateral Raise (Dumbbell) 25.0 15
Lateral Raise (Dumbbell) 25.0 15
Lateral Raise (Dumbbell) 25.0 15
Shrug (Dumbbell) 70.0 20
Shrug (Dumbbell) 70.0 20
Shrug (Dumbbell) 70.0 20
Triceps Pushdown (Reverse Grip) 90.0 15
Triceps Pushdown (Reverse Grip) 90.0 15
Triceps Pushdown (Reverse Grip) 90.0 15
Triceps Extension (Cable) 90.0 8
Triceps Extension (Cable) 90.0 9
Triceps Extension (Cable) 100.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:38)

Daily Steps: 7378

June 20, 2021

Weight: 174.8

Program: They Might Be Giants

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hack Squat
  • 3x Leg Press
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10
Romanian Deadlift (Barbell) 105.0 12
Romanian Deadlift (Barbell) 105.0 12
Romanian Deadlift (Barbell) 105.0 12
Hack Squat 90.0 15
Hack Squat 110.0 12
Hack Squat 110.0 12
Leg Press 200.0 12
Leg Press 200.0 12
Leg Press 200.0 12
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 10

Daily Steps: 5957

June 21, 2021

Weight: 174.8

Program: They Might Be Giants

Early Morning Workout

  • 2x Face Pull (Cable)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Low Row (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x EZ Curl
  • 3x Ez Curl (Close Grip)
  • 3x Hammer Curl (Cable)
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 20
Face Pull (Cable) 80.0 20
Bent Over Row - Underhand (Barbell) 125.0 10
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Lat Pushdown (Kneeling, Rope) 70.0 15
Lat Pushdown (Kneeling, Rope) 70.0 15
Lat Pushdown (Kneeling, Rope) 70.0 15
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 13
Low Row (Cable) 100.0 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
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
Ez Curl (Close Grip) 85.0 8
Ez Curl (Close Grip) 85.0 8
Ez Curl (Close Grip) 85.0 8
Hammer Curl (Cable) 80.0 20
Hammer Curl (Cable) 90.0 16
Hammer Curl (Cable) 90.0 17
Goblet Curl 80.0 10
Goblet Curl 80.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:49)

Daily Steps: 7545

June 22, 2021

Weight: 174.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:21)

Daily Steps: 4091

June 23, 2021

Weight: 174.5

Program: They Might Be Giants

TMBG: Chest/Back 1

  • 1x Face Pull (Cable)
  • 1x Cable Fly (Flat Bench)
  • 4x Bench Press - Wide Grip (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 Lat Pushdown (Kneeling, Rope)
  • 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 - Wide Grip (Barbell) 135.0 5
Bench Press - Wide Grip (Barbell) 155.0 10
Bench Press - Wide Grip (Barbell) 155.0 10
Bench Press - Wide Grip (Barbell) 155.0 10
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 8
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 11
Incline Fly (Cables) 40.0 8
Bent Over Row - Underhand (Barbell) 125.0 11
Bent Over Row - Underhand (Barbell) 125.0 11
Bent Over Row - Underhand (Barbell) 125.0 11
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Lat Pushdown (Kneeling, Rope) 70.0 12
Lat Pushdown (Kneeling, Rope) 70.0 12
Lat Pushdown (Kneeling, Rope) 70.0 12
Low Row (Cable) 100.0 10
Low Row (Cable) 100.0 10
Low Row (Cable) 100.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:46)

Daily Steps: 9139

June 24, 2021

Weight: 174.4

Program: They Might Be Giants

TMBG: Legs/Shoulders 1

  • 1x Leg Curl (dumbbell)
  • 4x 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
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 10
Leg Press 200.0 10
Leg Press 200.0 10
Leg Press 200.0 10
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 20
Seated Calf Raise (Barbell) 135.0 22
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 13
Leg Extension (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 50.0 9
Seated Overhead Press (Dumbbell) 50.0 8
T Bar (Rear Delts, Chest Supported) 85.0 10
T Bar (Rear Delts, Chest Supported) 85.0 10
T Bar (Rear Delts, Chest Supported) 85.0 10
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:22:54)

Daily Steps: 6193

June 25, 2021

Weight: 174.3

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)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Double-Single Reverse Triceps Pushdown
  • 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 10
Bicep Curl (Barbell) 95.0 10
Ez Curl (Close Grip) 75.0 8
Ez Curl (Close Grip) 75.0 8
Bench Press - Close Grip (Barbell) 135.0 15
Bench Press - Close Grip (Barbell) 145.0 14
Bench Press - Close Grip (Barbell) 155.0 11
Bench Press - Close Grip (Barbell) 165.0 8
Reverse Curl (Barbell) 75.0 14
Reverse Curl (Barbell) 75.0 14
Reverse Curl (Barbell) 75.0 14
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Hammer Curl (Dumbbell) 40.0 13
Hammer Curl (Dumbbell) 40.0 13
Hammer Curl (Dumbbell) 40.0 13
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 85.0 13
Goblet Curl 80.0 12
Goblet Curl 80.0 12
Goblet Curl 80.0 12
Triceps Pushdown (Reverse Grip) 100.0 13
Triceps Pushdown (Reverse Grip) 100.0 13
Triceps Pushdown (Reverse Grip) 100.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:22)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:46)

Daily Steps: 8772

June 26, 2021

Weight: 174.1

Weightlifting Rest Day.

Daily Steps: 4794

June 27, 2021

Weight: 174.0

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) 80.0 20
Cable Chest Fly (standing) 30.0 20
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Incline Bench Press (Barbell) 155.0 12
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 155.0 9
Pullover (Dumbbell) 65.0 13
Pullover (Dumbbell) 65.0 13
Pullover (Dumbbell) 65.0 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
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Seated Row (Cable) 130.0 15
Seated Row (Cable) 130.0 15
Seated Row (Cable) 130.0 15

Daily Steps: 2960

June 28, 2021

Weight: 174.1

Program: They Might Be Giants

TMBG: Legs/Shoulders 2

  • 5x Sumo 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) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 185.0 5
Sumo Deadlift (Barbell) 185.0 8
Sumo Deadlift (Barbell) 225.0 5
Sumo Deadlift (Barbell) 225.0 5
Romanian Deadlift (Barbell) 105.0 13
Romanian Deadlift (Barbell) 105.0 13
Romanian Deadlift (Barbell) 105.0 13
Hack Squat 90.0 12
Hack Squat 90.0 12
Hack Squat 90.0 12
Standing Calf Raise (Machine) 90.0 22
Standing Calf Raise (Machine) 90.0 22
Standing Calf Raise (Machine) 90.0 22
Front Raise (Dumbbell) 20.0 10
Front Raise (Dumbbell) 20.0 12
Front Raise (Dumbbell) 20.0 12
Lateral Raise (Cable) 30.0 8
Lateral Raise (Cable) 30.0 8
Lateral Raise (Cable) 30.0 9
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:12:28)

Daily Steps: 5393

June 29, 2021

Weight: 173.9

Program: They Might Be Giants

TMBG: Arms 2

  • 1x Bicep Curl (Cable)
  • 2x 21’s (barbell)
  • 2x 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) 80.0 20
21’s (barbell) 75.0 24
21’s (barbell) 75.0 24
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Seated Curl 30.0 6
Seated Curl 30.0 6
Seated Curl 30.0 5
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 7
Drag Curl (Seated Leaning Forward) 30.0 8
High Cable Curl 60.0 10
High Cable Curl 60.0 10
High Cable Curl 60.0 10
Triceps Extension (Dumbbell) 55.0 10
Triceps Extension (Dumbbell) 55.0 10
Triceps Extension (Dumbbell) 55.0 15
Hammer Curl (Cable) 90.0 20
Hammer Curl (Cable) 90.0 20
Hammer Curl (Cable) 90.0 20
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6

Daily Steps: 5799

June 30, 2021

Weight: 173.7

Weightlifting Rest Day.

Daily Steps: 5392

July 1, 2021

Weight: 173.6

Program: They Might Be Giants

TMBG: Chest/Back 1

  • 1x Face Pull (Cable)
  • 1x Cable Fly (Flat Bench)
  • 4x Bench Press - Wide Grip (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 Lat Pushdown (Kneeling, Rope)
  • 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 - Wide Grip (Barbell) 135.0 5
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 10
Incline Bench Press (Barbell) 115.0 8
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 9
Bent Over Row - Underhand (Barbell) 125.0 13
Bent Over Row - Underhand (Barbell) 125.0 13
Bent Over Row - Underhand (Barbell) 125.0 13
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 Pushdown (Kneeling, Rope) 70.0 13
Lat Pushdown (Kneeling, Rope) 70.0 13
Lat Pushdown (Kneeling, Rope) 70.0 13
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 11

Daily Steps: 7799

July 2, 2021

Weight: 173.4

Program: They Might Be Giants

TMBG: Legs/Shoulders 1

  • 1x Leg Curl (dumbbell)
  • 4x 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 15
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 10
Leg Press 200.0 11
Leg Press 200.0 11
Leg Press 200.0 11
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 12
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 10
T Bar (Rear Delts, Chest Supported) 85.0 11
T Bar (Rear Delts, Chest Supported) 85.0 11
T Bar (Rear Delts, Chest Supported) 85.0 11
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8
Shrug (Hex Bar) 210.0 11
Shrug (Hex Bar) 210.0 11
Shrug (Hex Bar) 210.0 11

Daily Steps: 4107

July 3, 2021

Weight: 173.3

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)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Double-Single Reverse Triceps Pushdown
  • 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 11
Bicep Curl (Barbell) 95.0 11
Ez Curl (Close Grip) 75.0 9
Ez Curl (Close Grip) 75.0 9
(W) Bench Press - Close Grip (Barbell) 135.0 5
Bench Press - Close Grip (Barbell) 145.0 15
Bench Press - Close Grip (Barbell) 155.0 12
Bench Press - Close Grip (Barbell) 165.0 9
Reverse Curl (Barbell) 75.0 12
Reverse Curl (Barbell) 75.0 11
Reverse Curl (Barbell) 75.0 10
Double-Single Reverse Triceps Pushdown 90.0 11
Double-Single Reverse Triceps Pushdown 90.0 11
Double-Single Reverse Triceps Pushdown 90.0 11
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Barbell) 85.0 14
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 11
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Triceps Pushdown (Reverse Grip) 100.0 14
Triceps Pushdown (Reverse Grip) 100.0 14
Triceps Pushdown (Reverse Grip) 100.0 14

Daily Steps: 5287

July 4, 2021

Weight: 173.3

Weightlifting Rest Day.

Daily Steps: 3804