Workout and Weight History

Jump to:

July 5, 2021

Weight: 173.2

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)
  • 4x 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 14
Bent Over Row - Underhand (Barbell) 125.0 14
Bent Over Row - Underhand (Barbell) 125.0 14
Bench Press (Dumbbell) 70.0 11
Bench Press (Dumbbell) 70.0 11
Bench Press (Dumbbell) 70.0 11
Lat Pulldown - Underhand (Cable) 120.0 13
Lat Pulldown - Underhand (Cable) 120.0 13
Lat Pulldown - Underhand (Cable) 120.0 13
(W) Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Pullover (Dumbbell) 65.0 14
Pullover (Dumbbell) 65.0 14
Pullover (Dumbbell) 65.0 14
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 10
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Seated Row (Cable) 130.0 16
Seated Row (Cable) 130.0 16
Seated Row (Cable) 130.0 16

Daily Steps: 4212

July 6, 2021

Weight: 173.2

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
(W) Sumo Deadlift (Barbell) 185.0 4
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 105.0 15
Romanian Deadlift (Barbell) 105.0 15
Romanian Deadlift (Barbell) 105.0 15
Hack Squat 90.0 13
Hack Squat 90.0 13
Hack Squat 90.0 13
Standing Calf Raise (Machine) 90.0 23
Standing Calf Raise (Machine) 90.0 23
Standing Calf Raise (Machine) 90.0 23
Front Raise (Dumbbell) 20.0 14
Front Raise (Dumbbell) 20.0 14
Front Raise (Dumbbell) 20.0 14
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 9
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10

Daily Steps: 7273

July 7, 2021

Weight: 173.0

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) 80.0 20
21’s (barbell) 75.0 27
21’s (barbell) 75.0 27
Incline Curl (Dumbbell) 30.0 15
Incline Curl (Dumbbell) 30.0 15
Incline Curl (Dumbbell) 30.0 15
Seated Curl 30.0 7
Seated Curl 30.0 7
Seated Curl 30.0 7
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 21
Triceps Pushdown (Cable - Straight Bar) 120.0 21
Triceps Pushdown (Cable - Straight Bar) 120.0 21
Triceps Pushdown (Cable - Straight Bar) 120.0 21
Triceps Pushdown (Cable - Straight Bar) 120.0 21
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
High Cable Curl 60.0 11
High Cable Curl 60.0 11
High Cable Curl 60.0 11
Triceps Extension (Dumbbell) 55.0 14
Triceps Extension (Dumbbell) 55.0 14
Triceps Extension (Dumbbell) 55.0 14
Hammer Curl (Cable) 100.0 12
Hammer Curl (Cable) 100.0 12
Hammer Curl (Cable) 100.0 12
Skullcrusher (Dumbbell) 30.0 15
Skullcrusher (Dumbbell) 30.0 15
Skullcrusher (Dumbbell) 30.0 15
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6

Daily Steps: 6454

July 8, 2021

Weight: 172.8

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 12
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
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 8
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 8
Bent Over Row - Underhand (Barbell) 125.0 15
Bent Over Row - Underhand (Barbell) 125.0 15
Bent Over Row - Underhand (Barbell) 125.0 15
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 Pushdown (Kneeling, Rope) 70.0 14
Lat Pushdown (Kneeling, Rope) 70.0 14
Lat Pushdown (Kneeling, Rope) 70.0 14
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12

Daily Steps: 3626

July 9, 2021

Weight: 172.7

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 12
Leg Press 200.0 12
Leg Press 200.0 12
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 13
Leg Extension (Dumbbell) 45.0 13
Leg Extension (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 50.0 8
Seated Overhead Press (Dumbbell) 50.0 8
Seated Overhead Press (Dumbbell) 50.0 8
T Bar (Rear Delts, Chest Supported) 85.0 12
T Bar (Rear Delts, Chest Supported) 85.0 12
T Bar (Rear Delts, Chest Supported) 85.0 12
Cheat Lateral Raise 35.0 7
Cheat Lateral Raise 35.0 7
Cheat Lateral Raise 35.0 7
Shrug (Hex Bar) 210.0 12
Shrug (Hex Bar) 210.0 12
Shrug (Hex Bar) 210.0 12

Daily Steps: 6737

July 10, 2021

Weight: 172.5

Weightlifting Rest Day.

Daily Steps: 9830

July 11, 2021

Weight: 172.5

Program: They Might Be Giants

Morning Workout

  • 3x Seated Leg Press (Machine)
  • 3x Calf Press on Seated Leg Press
  • 3x Chest Fly
  • 3x Leg Extension (Machine)
  • 3x Incline Bench Press (Smith Machine)
  • 3x Tricep Pushdown (Machine)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Seated Leg Press (Machine) 120.0 15
Seated Leg Press (Machine) 135.0 15
Seated Leg Press (Machine) 150.0 15
Calf Press on Seated Leg Press 120.0 20
Calf Press on Seated Leg Press 135.0 20
Calf Press on Seated Leg Press 150.0 20
Chest Fly 100.0 15
Chest Fly 110.0 15
Chest Fly 120.0 12
Leg Extension (Machine) 90.0 16
Leg Extension (Machine) 90.0 16
Leg Extension (Machine) 90.0 16
Incline Bench Press (Smith Machine) 135.0 12
Incline Bench Press (Smith Machine) 135.0 12
Incline Bench Press (Smith Machine) 135.0 12
Tricep Pushdown (Machine) 60.0 20
Tricep Pushdown (Machine) 70.0 20
Tricep Pushdown (Machine) 70.0 20
Lateral Raise (Dumbbell) 20.0 15
Lateral Raise (Dumbbell) 20.0 15
Lateral Raise (Dumbbell) 20.0 15

Daily Steps: 6643

July 12, 2021

Weight: 172.5

Weightlifting Rest Day.

Daily Steps: 6281

July 13, 2021

Weight: 172.5

Weightlifting Rest Day.

Daily Steps: 6771

July 14, 2021

Weight: 172.5

Program: They Might Be Giants

Morning Workout

  • 3x Seated Leg Curl (Machine)
  • 3x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Reverse Fly (Machine)
  • 3x Seated Curl
  • 6x Preacher Curl (Machine)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 80.0 15
Seated Leg Curl (Machine) 80.0 15
Seated Leg Curl (Machine) 90.0 15
Lat Pulldown (Cable) 95.0 15
Lat Pulldown (Cable) 105.0 15
Lat Pulldown (Cable) 115.0 15
Seated Row (Cable) 115.0 12
Seated Row (Cable) 115.0 15
Seated Row (Cable) 115.0 15
Bent Over Row - Underhand (Barbell) 95.0 20
Bent Over Row - Underhand (Barbell) 115.0 18
Bent Over Row - Underhand (Barbell) 115.0 20
Reverse Fly (Machine) 80.0 10
Reverse Fly (Machine) 80.0 10
Reverse Fly (Machine) 80.0 10
Seated Curl 30.0 15
Seated Curl 30.0 15
Seated Curl 30.0 15
Preacher Curl (Machine) 90.0 10
Preacher Curl (Machine) 90.0 10
Preacher Curl (Machine) 80.0 12
Preacher Curl (Machine) 70.0 6
Preacher Curl (Machine) 60.0 6
Preacher Curl (Machine) 50.0 6

Daily Steps: 6052

July 15, 2021

Weight: 172.5

Weightlifting Rest Day.

Daily Steps: 7819

July 16, 2021

Weight: 172.5

Program: They Might Be Giants

Early Morning Workout

  • 1x Upper Chest Fly
  • 1x Cable Chest Fly (standing)
  • 1x Lower Chest Fly
  • 3x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 16
Cable Chest Fly (standing) 30.0 20
Lower Chest Fly 40.0 15
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Triceps Pushdown (Reverse Grip) 100.0 15
Triceps Pushdown (Reverse Grip) 100.0 15
Triceps Pushdown (Reverse Grip) 100.0 15

Daily Steps: 6095

July 17, 2021

Weight: 172.5

Program: They Might Be Giants

Early Morning Workout

  • 4x Reverse Fly (Cable)
  • 2x Face Pull (Cable)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 6x Bent Over Row - Underhand (Barbell)
  • 6x Lat Pulldown - Underhand (Cable)
  • 6x T Bar Row (Chest Supported)
  • 4x 21’s (barbell)
  • 6x Bicep Curl (Cable)
  • 6x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Face Pull (Cable) 100.0 15
Face Pull (Cable) 100.0 15
Lat Pushdown (Kneeling, Rope) 70.0 16
Lat Pushdown (Kneeling, Rope) 70.0 16
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 70.0 16
Lat Pushdown (Kneeling, Rope) 70.0 16
Lat Pushdown (Kneeling, Rope) 80.0 12
Bent Over Row - Underhand (Barbell) 115.0 15
Bent Over Row - Underhand (Barbell) 125.0 15
Bent Over Row - Underhand (Barbell) 130.0 10
Bent Over Row - Underhand (Barbell) 115.0 15
Bent Over Row - Underhand (Barbell) 125.0 15
Bent Over Row - Underhand (Barbell) 130.0 10
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
21’s (barbell) 75.0 24
21’s (barbell) 75.0 24
21’s (barbell) 75.0 24
21’s (barbell) 75.0 24
Bicep Curl (Cable) 80.0 17
Bicep Curl (Cable) 80.0 20
Bicep Curl (Cable) 80.0 20
Bicep Curl (Cable) 80.0 17
Bicep Curl (Cable) 80.0 20
Bicep Curl (Cable) 80.0 20
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10
Shrug (Hex Bar) 210.0 10

Daily Steps: 5106

July 18, 2021

Weight: 172.5

Program: They Might Be Giants

Afternoon Workout

  • 1x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Press
  • 3x Leg Extension (Dumbbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Calf Press on Leg Press
  • 3x Hip Thrust (Barbell)

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 6
Leg Press 180.0 10
Leg Press 180.0 10
Leg Press 180.0 10
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Leg Extension (Dumbbell) 45.0 10
Romanian Deadlift (Barbell) 110.0 10
Romanian Deadlift (Barbell) 110.0 10
Romanian Deadlift (Barbell) 110.0 10
Calf Press on Leg Press 90.0 15
Calf Press on Leg Press 90.0 15
Calf Press on Leg Press 90.0 15
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10

Daily Steps: 4093

July 19, 2021

Weight: 172.2

Program: They Might Be Giants

Early Morning Workout

  • 1x Triceps Pushdown (Rope)
  • 1x Bicep Curl (Cable)
  • 2x Bicep Curl (Barbell)
  • 2x Ez Curl (Close Grip)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Triceps Pushdown (Rope) 80.0 15
Bicep Curl (Cable) 80.0 15
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 10
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 165.0 9
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Triceps Pushdown (Cable - Straight Bar) 120.0 17
Triceps Pushdown (Cable - Straight Bar) 120.0 18
Triceps Pushdown (Cable - Straight Bar) 120.0 16
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Goblet Curl 80.0 10
Triceps Pushdown (Reverse Grip) 100.0 15
Triceps Pushdown (Reverse Grip) 110.0 11
Triceps Pushdown (Reverse Grip) 110.0 11
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:58)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:18)

Daily Steps: 7614

July 20, 2021

Weight: 172.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:11:34)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:18:26)

Daily Steps: 6809

July 21, 2021

Weight: 171.9

Program: They Might Be Giants

TMBG: Chest/Back 2

  • 1x Face Pull (Cable)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Incline Bench Press (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 4x Cable Chest Fly (standing)
  • 3x Upper Chest Fly
  • 3x Lower Chest Fly
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 15
Bent Over Row - Underhand (Barbell) 125.0 10
Bent Over Row - Underhand (Barbell) 125.0 10
Bent Over Row - Underhand (Barbell) 125.0 10
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) 135.0 10
Incline Bench Press (Barbell) 145.0 10
Incline Bench Press (Barbell) 155.0 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
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 40.0 8
Cable Chest Fly (standing) 40.0 8
Cable Chest Fly (standing) 30.0 10
Upper Chest Fly 30.0 8
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Lower Chest Fly 40.0 14
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Seated Row (Cable) 130.0 15
Seated Row (Cable) 140.0 15
Seated Row (Cable) 140.0 16

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:48)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:58)

Daily Steps: 7852

July 22, 2021

Weight: 171.8

Program: They Might Be Giants

Early Morning Workout

  • 3x Hack Squat
  • 5x Sumo Deadlift (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Standing Calf Raise (Machine)
  • 3x Reverse Fly (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Hack Squat 90.0 8
Hack Squat 90.0 10
Hack Squat 90.0 10
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 185.0 4
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 5
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Romanian Deadlift (Barbell) 110.0 11
Romanian Deadlift (Barbell) 110.0 11
Romanian Deadlift (Barbell) 110.0 11
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Standing Calf Raise (Machine) 90.0 20
Standing Calf Raise (Machine) 90.0 20
Standing Calf Raise (Machine) 90.0 20
Reverse Fly (Cable) 20.0 11
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Shrug (Hex Bar) 210.0 11
Shrug (Hex Bar) 210.0 11
Shrug (Hex Bar) 210.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:12:55)

Daily Steps: 7229

July 23, 2021

Weight: 171.6

Program: They Might Be Giants

TMBG: Arms 2

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 80.0 20
21’s (barbell) 75.0 30
21’s (barbell) 75.0 21
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 13
Incline Curl (Dumbbell) 30.0 12
Seated Curl 30.0 6
Seated Curl 30.0 5
Seated Curl 30.0 3
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 5
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 12
Triceps Pushdown (Cable - Straight Bar) 120.0 10
High Cable Curl 60.0 10
High Cable Curl 60.0 10
High Cable Curl 60.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 10
Hammer Curl (Cable) 100.0 13
Hammer Curl (Cable) 100.0 13
Hammer Curl (Cable) 100.0 13
Skullcrusher (Dumbbell) 30.0 15
Skullcrusher (Dumbbell) 30.0 15
Skullcrusher (Dumbbell) 30.0 15

Daily Steps: 4935

July 24, 2021

Weight: 171.7

Weightlifting Rest Day.

Daily Steps: 3548

July 25, 2021

Weight: 171.6

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 Low Row (Cable)
  • 3x Incline Fly (Cables)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Incline Bench Press (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 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) 60.0 10
Bench Press (Dumbbell) 60.0 10
Bench Press (Dumbbell) 60.0 10
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Incline Fly (Cables) 40.0 11
Incline Fly (Cables) 40.0 11
Incline Fly (Cables) 40.0 11
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 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 80.0 12

Daily Steps: 4057

July 26, 2021

Weight: 171.7

Program: They Might Be Giants

TMBG: Legs/Shoulders 1

  • 1x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Press
  • 3x Cheat Lateral Raise
  • 3x Seated Calf Raise (Barbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Leg Extension (Dumbbell)
  • 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
Leg Press 180.0 11
Leg Press 180.0 11
Leg Press 180.0 11
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 8
Cheat Lateral Raise 35.0 5
Seated Calf Raise (Barbell) 135.0 21
Seated Calf Raise (Barbell) 135.0 21
Seated Calf Raise (Barbell) 135.0 21
Seated Overhead Press (Dumbbell) 50.0 9
Seated Overhead Press (Dumbbell) 50.0 9
Seated Overhead Press (Dumbbell) 50.0 7
T Bar (Rear Delts, Chest Supported) 85.0 12
T Bar (Rear Delts, Chest Supported) 85.0 12
T Bar (Rear Delts, Chest Supported) 85.0 12
Leg Extension (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 45.0 11
Shrug (Hex Bar) 210.0 12
Shrug (Hex Bar) 210.0 12
Shrug (Hex Bar) 210.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:11)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:42)

Daily Steps: 7932

July 27, 2021

Weight: 171.5

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 15
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Ez Curl (Close Grip) 75.0 8
Ez Curl (Close Grip) 75.0 8
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 145.0 12
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 165.0 8
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 12
Hammer Curl (Dumbbell) 40.0 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) 110.0 10
Triceps Pushdown (Reverse Grip) 110.0 10
Triceps Pushdown (Reverse Grip) 110.0 10

Daily Steps: 7708

July 28, 2021

Weight: 171.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 7754

July 29, 2021

Weight: 171.3

Program: They Might Be Giants

TMBG: Chest/Back 2

  • 1x Face Pull (Cable)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Incline Bench Press (Barbell)
  • 2x T Bar Row (Chest Supported)
  • 2x Upper Chest Fly
  • 3x Cable Chest Fly (standing)
  • 2x Lower Chest Fly
  • 2x Seated Row (Cable)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 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) 60.0 11
Bench Press (Dumbbell) 60.0 11
Bench Press (Dumbbell) 60.0 11
Lat Pulldown - Underhand (Cable) 120.0 13
Lat Pulldown - Underhand (Cable) 120.0 13
Lat Pulldown - Underhand (Cable) 120.0 13
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
Upper Chest Fly 30.0 10
Upper Chest Fly 30.0 10
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Seated Row (Cable) 140.0 14
Seated Row (Cable) 140.0 15

Daily Steps: 4464