Workout and Weight History

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July 30, 2021

Weight: 171.2

Program: They Might Be Giants

TMBG: Legs/Shoulders 2

  • 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 11
Hack Squat 90.0 11
Hack Squat 90.0 11
(W) Sumo Deadlift (Barbell) 185.0 4
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 225.0 7
Sumo Deadlift (Barbell) 225.0 7
Sumo Deadlift (Barbell) 225.0 7
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Seated Overhead Press (Barbell) 95.0 11
Romanian Deadlift (Barbell) 115.0 10
Romanian Deadlift (Barbell) 115.0 10
Romanian Deadlift (Barbell) 115.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Standing Calf Raise (Machine) 90.0 21
Standing Calf Raise (Machine) 90.0 21
Standing Calf Raise (Machine) 90.0 21
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Shrug (Hex Bar) 210.0 13
Shrug (Hex Bar) 210.0 13
Shrug (Hex Bar) 210.0 13

July 31, 2021

Weight: 171.0

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) 90.0 20
21’s (barbell) 80.0 21
21’s (barbell) 80.0 21
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Seated Curl 30.0 6
Seated Curl 30.0 7
Seated Curl 30.0 4
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 7
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 16
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 13
High Cable Curl 60.0 12
High Cable Curl 60.0 12
High Cable Curl 60.0 12
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 11
Hammer Curl (Cable) 100.0 12
Hammer Curl (Cable) 100.0 12
Hammer Curl (Cable) 100.0 10
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:04)

Aug. 1, 2021

Weight: 171.0

Weightlifting Rest Day.

Aug. 2, 2021

Weight: 171.1

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 11
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 11
Bench Press (Dumbbell) 60.0 11
Low Row (Cable) 100.0 13
Low Row (Cable) 100.0 13
Low Row (Cable) 100.0 13
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
Incline Fly (Cables) 40.0 10
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 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
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 13
Lat Pushdown (Kneeling, Rope) 80.0 13
Lat Pushdown (Kneeling, Rope) 80.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:40)
  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:13:50)

Aug. 3, 2021

Weight: 171.0

Program: They Might Be Giants

Midday Workout

  • 2x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Hack Squat
  • 3x Lateral Raise (Dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 2x Seated Calf Raise (Barbell)
  • 2x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Squat (Barbell) 135.0 11
Squat (Barbell) 155.0 11
Squat (Barbell) 175.0 11
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Lateral Raise (Dumbbell) 20.0 12
Lateral Raise (Dumbbell) 20.0 12
Lateral Raise (Dumbbell) 20.0 12
Leg Extension (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 40.0 12
Leg Extension (Dumbbell) 40.0 12
Seated Calf Raise (Barbell) 135.0 22
Seated Calf Raise (Barbell) 135.0 22
Shrug (Hex Bar) 210.0 14
Shrug (Hex Bar) 210.0 14

Aug. 4, 2021

Weight: 170.9

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 Triceps Pushdown (Reverse Grip)
  • 3x Hammer Curl (Dumbbell)
  • 2x Skullcrusher (Cable)
  • 2x Goblet Curl
  • 2x Double-Single Reverse Triceps Pushdown

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 80.0 20
Triceps Pushdown (Rope) 80.0 15
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Ez Curl (Close Grip) 70.0 10
Ez Curl (Close Grip) 70.0 10
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Triceps Pushdown (Reverse Grip) 110.0 11
Triceps Pushdown (Reverse Grip) 110.0 11
Triceps Pushdown (Reverse Grip) 110.0 11
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Cable) 80.0 12
Skullcrusher (Cable) 90.0 12
Goblet Curl 75.0 10
Goblet Curl 75.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:31)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:29)

Aug. 5, 2021

Weight: 170.9

Weightlifting Rest Day.

Aug. 6, 2021

Weight: 170.8

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 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 13
Bench Press (Dumbbell) 60.0 13
Bench Press (Dumbbell) 60.0 11
Lat Pulldown - Underhand (Cable) 120.0 15
Lat Pulldown - Underhand (Cable) 120.0 15
Lat Pulldown - Underhand (Cable) 120.0 15
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 145.0 8
Incline Bench Press (Barbell) 145.0 9
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 20
Cable Chest Fly (standing) 40.0 9
Cable Chest Fly (standing) 40.0 9
Cable Chest Fly (standing) 40.0 9
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Seated Row (Cable) 140.0 16
Seated Row (Cable) 140.0 16
Seated Row (Cable) 140.0 16

Aug. 7, 2021

Weight: 170.9

Program: They Might Be Giants

Morning Workout

  • 3x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 2x Leg Curl (dumbbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Leg Press 90.0 15
Leg Press 90.0 15
Leg Press 90.0 15
Romanian Deadlift (Barbell) 115.0 11
Romanian Deadlift (Barbell) 115.0 11
Romanian Deadlift (Barbell) 115.0 11
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 12
Hip Thrust (Barbell) 115.0 12
Hip Thrust (Barbell) 115.0 12
Hip Thrust (Barbell) 115.0 12
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 35.0 20
Lateral Raise Heavy Partials 35.0 20
Incline Y-Deltoid Raises 15.0 12
Incline Y-Deltoid Raises 15.0 12
Incline Y-Deltoid Raises 15.0 12
Cross-Body Side Deltoid Raises 15.0 10
Cross-Body Side Deltoid Raises 20.0 10
Cross-Body Side Deltoid Raises 20.0 10

Aug. 8, 2021

Weight: 170.7

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) 90.0 20
21’s (barbell) 80.0 21
21’s (barbell) 80.0 21
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 9
Seated Curl 30.0 8
Seated Curl 30.0 8
Seated Curl 30.0 6
Drag Curl (Seated Leaning Forward) 30.0 7
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 7
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 16
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 13
High Cable Curl 60.0 10
High Cable Curl 50.0 10
High Cable Curl 50.0 10
Triceps Extension (Cable) 90.0 12
Triceps Extension (Cable) 90.0 12
Triceps Extension (Cable) 90.0 12
Hammer Curl (Cable) 100.0 12
Hammer Curl (Cable) 100.0 13
Hammer Curl (Cable) 100.0 13
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:33)

Aug. 9, 2021

Weight: 170.6

Program: They Might Be Giants

Morning Workout

  • 3x Reverse Fly (Cable)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Hanging Knee Raise With Twist
  • 2x Cable Crunch

More Detail

Exercise Weight Reps
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 12
Reverse Fly (Cable) 20.0 13
Lateral Raise Heavy Partials 35.0 20
Lateral Raise Heavy Partials 35.0 20
Lateral Raise Heavy Partials 35.0 20
Incline Y-Deltoid Raises 15.0 13
Incline Y-Deltoid Raises 15.0 13
Incline Y-Deltoid Raises 15.0 13
Cross-Body Side Deltoid Raises 20.0 11
Cross-Body Side Deltoid Raises 20.0 11
Cross-Body Side Deltoid Raises 20.0 11
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Cable Crunch 140.0 15
Cable Crunch 140.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:54)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:09)

Aug. 10, 2021

Weight: 170.5

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 Low Row (Cable)
  • 3x Incline Fly (Cables)
  • 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 12
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 11
Low Row (Cable) 100.0 15
Low Row (Cable) 100.0 15
Low Row (Cable) 100.0 15
Incline Fly (Cables) 40.0 11
Incline Fly (Cables) 40.0 11
Incline Fly (Cables) 40.0 10
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 10
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 80.0 10

Aug. 11, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 1x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Hack Squat
  • 3x Reverse Fly (Cable)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Leg Extension (Dumbbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 2x Shrug (Hex Bar)
  • 2x Hanging Knee Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 15
Squat (Barbell) 135.0 11
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Reverse Fly (Cable) 20.0 13
Reverse Fly (Cable) 20.0 13
Reverse Fly (Cable) 20.0 15
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
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 12
Leg Extension (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 7
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:27)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:10)

Aug. 12, 2021

Weight: 170.5

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 20
Triceps Pushdown (Rope) 80.0 15
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 10
Ez Curl (Close Grip) 70.0 9
Ez Curl (Close Grip) 70.0 10
Bench Press - Close Grip (Barbell) 135.0 15
Bench Press - Close Grip (Barbell) 145.0 12
Bench Press - Close Grip (Barbell) 155.0 10
Reverse Curl (Barbell) 70.0 11
Reverse Curl (Barbell) 70.0 11
Reverse Curl (Barbell) 70.0 11
Triceps Pushdown (Reverse Grip) 110.0 12
Triceps Pushdown (Reverse Grip) 110.0 12
Triceps Pushdown (Reverse Grip) 110.0 12
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Cable) 90.0 15
Skullcrusher (Cable) 90.0 15
Goblet Curl 75.0 10
Goblet Curl 75.0 10
Double-Single Reverse Triceps Pushdown 90.0 10
Double-Single Reverse Triceps Pushdown 90.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:39)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:12:55)

Aug. 13, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 1x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Chest Fly (standing)
  • 2x Lower Chest Fly
  • 3x Incline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 30.0 20
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
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
Incline Bench Press (Barbell) 135.0 9
Incline Bench Press (Barbell) 135.0 9
Incline Bench Press (Barbell) 135.0 9
Lateral Raise Heavy Partials 35.0 21
Lateral Raise Heavy Partials 35.0 21
Lateral Raise Heavy Partials 35.0 20
Incline Y-Deltoid Raises 15.0 14
Incline Y-Deltoid Raises 15.0 14
Incline Y-Deltoid Raises 15.0 15
Cross-Body Side Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 20.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:52)

Aug. 14, 2021

Weight: 170.4

Weightlifting Rest Day.

Aug. 15, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 3x Seated Row (Machine)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Low Row (Cable)
  • 4x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Lat Pulldown (Machine)

More Detail

Exercise Weight Reps
Seated Row (Machine) 90.0 15
Seated Row (Machine) 100.0 15
Seated Row (Machine) 110.0 12
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 80.0 12
Lat Pushdown (Kneeling, Rope) 80.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Bicep Curl (Barbell) 65.0 15
Bicep Curl (Barbell) 65.0 15
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Lat Pulldown (Machine) 100.0 12
Lat Pulldown (Machine) 120.0 10
Lat Pulldown (Machine) 120.0 10

Aug. 16, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 5x Leg Extension (Machine)
  • 3x Bench Press (Dumbbell)
  • 4x Chest Press (Machine)
  • 3x Incline Bench Press (Smith Machine)
  • 3x Cross-Body Side Deltoid Raises
  • 3x Double-Single Reverse Triceps Pushdown

More Detail

Exercise Weight Reps
Leg Extension (Machine) 80.0 15
Leg Extension (Machine) 80.0 15
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 70.0 6
Leg Extension (Machine) 60.0 5
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 12
Chest Press (Machine) 80.0 12
Chest Press (Machine) 90.0 12
Chest Press (Machine) 100.0 10
Chest Press (Machine) 70.0 8
Incline Bench Press (Smith Machine) 135.0 13
Incline Bench Press (Smith Machine) 135.0 12
Incline Bench Press (Smith Machine) 135.0 12
Cross-Body Side Deltoid Raises 7.5 12
Cross-Body Side Deltoid Raises 10.0 10
Cross-Body Side Deltoid Raises 10.0 10
Double-Single Reverse Triceps Pushdown 35.0 10
Double-Single Reverse Triceps Pushdown 30.0 12
Double-Single Reverse Triceps Pushdown 30.0 12

Non-Weightlifting Exercise

  • ⛰ Hiking: 0.1 miles (0:02:14)

Aug. 17, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 4x Squat (Smith Machine)
  • 3x Shrug (Smith Machine)
  • 5x Leg Extension (Machine)
  • 3x Lat Pulldown (Machine)
  • 2x 21’s (barbell)
  • 3x Seated Row (Machine)
  • 2x Incline Curl (Dumbbell)
  • 2x Seated Curl
  • 2x Drag Curl (Seated Leaning Forward)

More Detail

Exercise Weight Reps
Squat (Smith Machine) 135.0 12
Squat (Smith Machine) 135.0 12
Squat (Smith Machine) 155.0 10
Squat (Smith Machine) 155.0 10
Shrug (Smith Machine) 185.0 15
Shrug (Smith Machine) 205.0 12
Shrug (Smith Machine) 205.0 12
Leg Extension (Machine) 80.0 15
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 70.0 6
Leg Extension (Machine) 60.0 7
Lat Pulldown (Machine) 120.0 12
Lat Pulldown (Machine) 130.0 10
Lat Pulldown (Machine) 130.0 10
21’s (barbell) 75.0 21
21’s (barbell) 75.0 21
Seated Row (Machine) 110.0 12
Seated Row (Machine) 110.0 12
Seated Row (Machine) 120.0 10
Incline Curl (Dumbbell) 35.0 12
Incline Curl (Dumbbell) 35.0 10
Seated Curl 30.0 6
Seated Curl 30.0 5
Drag Curl (Seated Leaning Forward) 30.0 6
Drag Curl (Seated Leaning Forward) 30.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.3 miles (0:09:12)
  • ⛰ Hiking: 0.6 miles (0:24:47)
  • ⛰ Hiking: 0.8 miles (0:29:51)

Aug. 18, 2021

Weight: 170.4

Weightlifting Rest Day.

Aug. 19, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 4x Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Chest Fly (standing)
  • 2x Lower Chest Fly
  • 4x Chest Press (Machine)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)
  • 2x Shoulder Press (Machine)

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 65.0 10
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
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
Chest Press (Machine) 100.0 12
Chest Press (Machine) 100.0 15
Chest Press (Machine) 110.0 12
Chest Press (Machine) 120.0 10
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 30.0 12
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10
Shoulder Press (Machine) 100.0 8
Shoulder Press (Machine) 100.0 7

Aug. 20, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 3x Squat (Smith Machine)
  • 5x Leg Extension (Machine)
  • 3x Lat Pulldown (Machine)
  • 5x Seated Row (Machine)
  • 2x 21’s (barbell)
  • 2x Bicep Curl (Machine)

More Detail

Exercise Weight Reps
Squat (Smith Machine) 135.0 12
Squat (Smith Machine) 155.0 12
Squat (Smith Machine) 175.0 10
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 70.0 7
Leg Extension (Machine) 60.0 8
Lat Pulldown (Machine) 130.0 11
Lat Pulldown (Machine) 130.0 11
Lat Pulldown (Machine) 130.0 11
Seated Row (Machine) 120.0 11
Seated Row (Machine) 120.0 12
Seated Row (Machine) 120.0 10
Seated Row (Machine) 100.0 8
Seated Row (Machine) 80.0 6
21’s (barbell) 75.0 21
21’s (barbell) 75.0 21
Bicep Curl (Machine) 40.0 8
Bicep Curl (Machine) 40.0 9

Aug. 21, 2021

Weight: 170.4

Weightlifting Rest Day.

Aug. 22, 2021

Weight: 170.4

Program: They Might Be Giants

Afternoon Workout

  • 1x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Chest Fly (standing)
  • 2x Lower Chest Fly
  • 3x Incline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 30.0 20
Bench Press (Dumbbell) 55.0 15
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 70.0 8
Upper Chest Fly 30.0 12
Upper Chest Fly 30.0 12
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
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Lateral Raise Heavy Partials 35.0 20
Lateral Raise Heavy Partials 35.0 20
Lateral Raise Heavy Partials 35.0 20
Incline Y-Deltoid Raises 15.0 15
Incline Y-Deltoid Raises 15.0 15
Incline Y-Deltoid Raises 15.0 15
Cross-Body Side Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 20.0 12
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:58)

Aug. 23, 2021

Weight: 170.4

Program: They Might Be Giants

Morning Workout

  • 1x Face Pull (Cable)
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Rope Lat Pushdown
  • 3x Bicep Curl (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Cable Curl (Single Handles)
  • 2x Goblet Curl
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 20
Bent Over Row - Underhand (Barbell) 115.0 12
Bent Over Row - Underhand (Barbell) 115.0 12
Bent Over Row - Underhand (Barbell) 115.0 12
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 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
Rope Lat Pushdown 80.0 10
Rope Lat Pushdown 80.0 10
Rope Lat Pushdown 80.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 82.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 8
Cable Curl (Single Handles) 50.0 17
Cable Curl (Single Handles) 50.0 13
Cable Curl (Single Handles) 50.0 15
Goblet Curl 75.0 10
Goblet Curl 75.0 10
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:32)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:41)