Workout and Weight History

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Aug. 24, 2021

Weight: 170.4

Program: They Might Be Giants

Early Morning Workout

  • 2x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Leg Press 90.0 15
Leg Press 90.0 20
Leg Press 90.0 20
Romanian Deadlift (Barbell) 115.0 10
Romanian Deadlift (Barbell) 115.0 10
Romanian Deadlift (Barbell) 115.0 10
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 12
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.3 miles (0:05:14)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:06)

Daily Steps: 7245

Aug. 25, 2021

Weight: 170.4

Program: They Might Be Giants

Early Morning Workout

  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Lateral Raise Heavy Partials 35.0 22
Lateral Raise Heavy Partials 35.0 22
Lateral Raise Heavy Partials 35.0 22
Incline Y-Deltoid Raises 17.5 12
Incline Y-Deltoid Raises 17.5 12
Incline Y-Deltoid Raises 17.5 12
Cross-Body Side Deltoid Raises 22.5 10
Cross-Body Side Deltoid Raises 22.5 10
Cross-Body Side Deltoid Raises 22.5 10

Daily Steps: 6018

Aug. 26, 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 Bent Over Row - Underhand (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Push Up
  • 3x Incline Fly (Cables)
  • 3x Low Row (Cable)

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
Bent Over Row - Underhand (Barbell) 115.0 12
Bent Over Row - Underhand (Barbell) 115.0 12
Bent Over Row - Underhand (Barbell) 115.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Push Up 0.0 12
Push Up 0.0 12
Push Up 0.0 12
Incline Fly (Cables) 40.0 12
Incline Fly (Cables) 40.0 12
Incline Fly (Cables) 40.0 12
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 (0:14:19)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:09)

Daily Steps: 8542

Aug. 27, 2021

Weight: 171.2

Program: They Might Be Giants

Early Morning Workout

  • 2x Leg Curl (dumbbell)
  • 3x Hack Squat
  • 5x Deadlift (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
(W) Deadlift (Barbell) 185.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 8
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Incline Y-Deltoid Raises 17.5 13
Incline Y-Deltoid Raises 17.5 13
Incline Y-Deltoid Raises 17.5 13
Cross-Body Side Deltoid Raises 22.5 11
Cross-Body Side Deltoid Raises 22.5 11
Cross-Body Side Deltoid Raises 22.5 11

Daily Steps: 6379

Aug. 28, 2021

Weight: 171.2

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 Arm Blaster Curls (Barbell/Ez Bar)
  • 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 12
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Seated Curl 30.0 7
Seated Curl 30.0 6
Seated Curl 30.0 6
Triceps Pushdown (Cable - Straight Bar) 120.0 20
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 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
Arm Blaster Curls (Barbell/Ez Bar) 65.0 11
Arm Blaster Curls (Barbell/Ez Bar) 65.0 11
Arm Blaster Curls (Barbell/Ez Bar) 65.0 11
Triceps Extension (Cable) 90.0 13
Triceps Extension (Cable) 90.0 13
Triceps Extension (Cable) 90.0 13
Hammer Curl (Cable) 100.0 10
Hammer Curl (Cable) 100.0 11
Hammer Curl (Cable) 100.0 12
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12

Daily Steps: 5427

Aug. 29, 2021

Weight: 171.3

Weightlifting Rest Day.

Daily Steps: 4019

Aug. 30, 2021

Weight: 171.3

Program: Bulk 2021

B2021: Push

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

More Detail

Exercise Weight Reps
(W) Cable Fly (Flat Bench) 30.0 20
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Bench Press (Dumbbell) 60.0 13
Bench Press (Dumbbell) 60.0 12
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Incline Y-Deltoid Raises 17.5 14
Incline Y-Deltoid Raises 17.5 14
Incline Y-Deltoid Raises 17.5 14
Cross-Body Side Deltoid Raises 22.5 12
Cross-Body Side Deltoid Raises 22.5 12
Cross-Body Side Deltoid Raises 22.5 12
Triceps Pushdown (Reverse Grip) 110.0 15
Triceps Pushdown (Reverse Grip) 120.0 10
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 9
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.3 miles (0:16:43)

Daily Steps: 8799

Aug. 31, 2021

Weight: 171.5

Program: Bulk 2021

B2021: Pull

  • 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)
  • 2x Goblet Curl
  • 3x Cable Curl (Single Handles)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 20
Bent Over Row - Underhand (Barbell) 115.0 13
Bent Over Row - Underhand (Barbell) 115.0 13
Bent Over Row - Underhand (Barbell) 115.0 13
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Rope Lat Pushdown 80.0 11
Rope Lat Pushdown 80.0 11
Rope Lat Pushdown 80.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 82.0 8
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 8
Reverse Curl (Barbell) 65.0 6
Goblet Curl 75.0 11
Goblet Curl 75.0 11
Cable Curl (Single Handles) 50.0 16
Cable Curl (Single Handles) 50.0 15
Cable Curl (Single Handles) 50.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 12

Daily Steps: 7698

Sept. 1, 2021

Weight: 171.6

Program: Bulk 2021

B2021: Legs

  • 2x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 16
Leg Curl (dumbbell) 45.0 16
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 8
Leg Press 90.0 20
Leg Press 90.0 20
Leg Press 90.0 20
Romanian Deadlift (Barbell) 115.0 11
Romanian Deadlift (Barbell) 115.0 11
Romanian Deadlift (Barbell) 115.0 11
Seated Calf Raise (Barbell) 135.0 22
Seated Calf Raise (Barbell) 135.0 22
Seated Calf Raise (Barbell) 135.0 22
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Hip Thrust (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 11

Daily Steps: 5503

Sept. 2, 2021

Weight: 171.6

Program: Bulk 2021

Early Morning Workout

  • 3x Upper Chest Fly
  • 3x Cable Chest Fly (standing)
  • 3x Lower Chest Fly
  • 3x Bench Press - Wide Grip (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Reverse Fly (Cable)
  • 3x Push Up
  • 3x Seated Row (Cable)
  • 3x Lat Pulldown (Cable)
  • 3x Low Row (Cable)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 12
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
Cable Chest Fly (standing) 40.0 10
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Bench Press - Wide Grip (Barbell) 135.0 15
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 165.0 8
Incline Bench Press (Dumbbell) 55.0 11
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Reverse Fly (Cable) 20.0 14
Reverse Fly (Cable) 20.0 14
Reverse Fly (Cable) 20.0 11
Push Up 0.0 10
Push Up 0.0 9
Push Up 0.0 7
Seated Row (Cable) 140.0 20
Seated Row (Cable) 140.0 20
Seated Row (Cable) 140.0 17
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 10
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.4 miles (0:08:13)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:02)
  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:09:25)

Daily Steps: 8369

Sept. 3, 2021

Weight: 171.6

Program: Bulk 2021

B2021: Legs and Shoulders

  • 2x Leg Curl (dumbbell)
  • 3x Hack Squat
  • 5x Deadlift (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 16
Leg Curl (dumbbell) 45.0 16
Hack Squat 90.0 10
Hack Squat 90.0 11
Hack Squat 90.0 12
(W) Deadlift (Barbell) 185.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 225.0 7
Deadlift (Barbell) 225.0 7
Deadlift (Barbell) 225.0 7
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 9
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Incline Y-Deltoid Raises 17.5 15
Incline Y-Deltoid Raises 17.5 12
Incline Y-Deltoid Raises 17.5 13
Cross-Body Side Deltoid Raises 22.5 12
Cross-Body Side Deltoid Raises 25.0 9
Cross-Body Side Deltoid Raises 22.5 11

Non-Weightlifting Exercise

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

Daily Steps: 7787

Sept. 4, 2021

Weight: 171.6

Program: Bulk 2021

B2021: Arms

  • 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 Arm Blaster Curls (Barbell/Ez Bar)
  • 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 24
21’s (barbell) 80.0 24
Incline Curl (Dumbbell) 30.0 13
Incline Curl (Dumbbell) 30.0 13
Incline Curl (Dumbbell) 30.0 13
Seated Curl 30.0 8
Seated Curl 30.0 8
Seated Curl 30.0 6
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 15
Drag Curl (Seated Leaning Forward) 30.0 7
Drag Curl (Seated Leaning Forward) 30.0 7
Drag Curl (Seated Leaning Forward) 30.0 7
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Hammer Curl (Cable) 100.0 13
Hammer Curl (Cable) 100.0 13
Hammer Curl (Cable) 100.0 13
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 13

Daily Steps: 5747

Sept. 5, 2021

Weight: 171.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:43)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:24)

Daily Steps: 6901

Sept. 6, 2021

Weight: 171.7

Program: Bulk 2021

B2021: Push

  • 6x Cable Fly (Flat Bench)
  • 8x Bench Press (Dumbbell)
  • 6x Incline Bench Press (Barbell)
  • 6x Lateral Raise Heavy Partials
  • 6x Incline Y-Deltoid Raises
  • 6x Cross-Body Side Deltoid Raises
  • 4x Triceps Pushdown (Reverse Grip)
  • 4x Triceps Pushdown (Rope)
  • 4x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Cable Fly (Flat Bench) 30.0 20
(W) Cable Fly (Flat Bench) 30.0 20
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Bench Press (Dumbbell) 60.0 14
Bench Press (Dumbbell) 60.0 14
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 60.0 14
Bench Press (Dumbbell) 60.0 14
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 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
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 17.5 15
Incline Y-Deltoid Raises 17.5 15
Incline Y-Deltoid Raises 17.5 15
Incline Y-Deltoid Raises 17.5 15
Incline Y-Deltoid Raises 17.5 15
Incline Y-Deltoid Raises 17.5 15
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 10
Triceps Pushdown (Reverse Grip) 120.0 11
Triceps Pushdown (Reverse Grip) 120.0 11
Triceps Pushdown (Reverse Grip) 120.0 11
Triceps Pushdown (Reverse Grip) 120.0 11
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 11
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:20)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:20)

Daily Steps: 7596

Sept. 7, 2021

Weight: 171.8

Program: Bulk 2021

B2021: Pull

  • 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)
  • 2x Goblet Curl
  • 5x Cable Curl (Single Handles)
  • 4x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 21
Bent Over Row - Underhand (Barbell) 115.0 14
Bent Over Row - Underhand (Barbell) 115.0 14
Bent Over Row - Underhand (Barbell) 115.0 14
Chin Up 0.0 9
Chin Up 0.0 8
Chin Up 0.0 6
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 12
Rope Lat Pushdown 80.0 12
Rope Lat Pushdown 80.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 82.0 10
Reverse Curl (Barbell) 65.0 8
Reverse Curl (Barbell) 65.0 8
Reverse Curl (Barbell) 65.0 8
Goblet Curl 75.0 12
Goblet Curl 75.0 12
Cable Curl (Single Handles) 50.0 17
Cable Curl (Single Handles) 50.0 14
Cable Curl (Single Handles) 50.0 13
Cable Curl (Single Handles) 40.0 6
Cable Curl (Single Handles) 30.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 150.0 12

Daily Steps: 5665

Sept. 8, 2021

Weight: 171.7

Program: Bulk 2021

B2021: Legs

  • 2x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 2x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 17
Leg Curl (dumbbell) 45.0 17
Squat (Barbell) 135.0 12
Squat (Barbell) 155.0 12
Squat (Barbell) 135.0 9
Leg Press 90.0 20
Leg Press 90.0 20
Leg Press 110.0 15
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Seated Calf Raise (Barbell) 135.0 23
Seated Calf Raise (Barbell) 135.0 23
Leg Extension (Dumbbell) 45.0 14
Leg Extension (Dumbbell) 45.0 16
Leg Extension (Dumbbell) 45.0 16
Hip Thrust (Barbell) 115.0 15
Hip Thrust (Barbell) 115.0 14
Hip Thrust (Barbell) 135.0 13

Non-Weightlifting Exercise

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

Daily Steps: 4810

Sept. 9, 2021

Weight: 171.8

Program: Bulk 2021

B2021: Chest and Back

  • 6x Upper Chest Fly
  • 6x Cable Chest Fly (standing)
  • 6x Lower Chest Fly
  • 6x Bench Press - Wide Grip (Barbell)
  • 6x Incline Bench Press (Dumbbell)
  • 6x Reverse Fly (Cable)
  • 6x Push Up
  • 6x Meadows Row
  • 6x Lat Pulldown (Two Singles)
  • 6x Low Row (Cable)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Upper Chest Fly 30.0 13
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Bench Press - Wide Grip (Barbell) 135.0 15
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 165.0 10
Bench Press - Wide Grip (Barbell) 135.0 15
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 165.0 10
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Incline Bench Press (Dumbbell) 55.0 12
Reverse Fly (Cable) 20.0 15
Reverse Fly (Cable) 20.0 15
Reverse Fly (Cable) 20.0 15
Reverse Fly (Cable) 20.0 15
Reverse Fly (Cable) 20.0 15
Reverse Fly (Cable) 20.0 15
Push Up 0.0 10
Push Up 0.0 10
Push Up 0.0 10
Push Up 0.0 10
Push Up 0.0 10
Push Up 0.0 10
Meadows Row 25.0 15
Meadows Row 35.0 15
Meadows Row 45.0 12
Meadows Row 25.0 15
Meadows Row 35.0 15
Meadows Row 45.0 12
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 90.0 10
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 90.0 10
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 11
Low Row (Cable) 100.0 11

Daily Steps: 4797

Sept. 10, 2021

Weight: 171.7

Program: Bulk 2021

B2021: Arms

  • 2x Bicep Curl (Cable)
  • 4x 21’s (barbell)
  • 6x Incline Curl (Dumbbell)
  • 6x Seated Curl
  • 12x Triceps Pushdown (Cable - Straight Bar)
  • 6x Drag Curl (Seated Leaning Forward)
  • 6x Arm Blaster Curls (Barbell/Ez Bar)
  • 6x Triceps Extension (Cable)
  • 6x Hammer Curl (Cable)
  • 6x Skullcrusher (Dumbbell)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 21
Bicep Curl (Cable) 90.0 21
21’s (barbell) 80.0 27
21’s (barbell) 80.0 24
21’s (barbell) 80.0 27
21’s (barbell) 80.0 24
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Seated Curl 30.0 8
Seated Curl 30.0 8
Seated Curl 30.0 8
Seated Curl 30.0 8
Seated Curl 30.0 8
Seated Curl 30.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Triceps Pushdown (Cable - Straight Bar) 130.0 16
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Arm Blaster Curls (Barbell/Ez Bar) 65.0 12
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Triceps Extension (Cable) 90.0 14
Hammer Curl (Cable) 100.0 14
Hammer Curl (Cable) 100.0 14
Hammer Curl (Cable) 100.0 14
Hammer Curl (Cable) 100.0 14
Hammer Curl (Cable) 100.0 14
Hammer Curl (Cable) 100.0 14
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14
Skullcrusher (Dumbbell) 30.0 14

Daily Steps: 7706

Sept. 11, 2021

Weight: 171.7

Weightlifting Rest Day.

Daily Steps: 5528

Sept. 12, 2021

Weight: 171.8

Program: Bulk 2021

B2021: Push

  • 3x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)

More Detail

Exercise Weight Reps
(W) Cable Fly (Flat Bench) 30.0 20
Cable Fly (Flat Bench) 40.0 16
Cable Fly (Flat Bench) 40.0 16
Bench Press (Dumbbell) 60.0 15
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Barbell) 115.0 15
Incline Bench Press (Barbell) 115.0 15
Incline Bench Press (Barbell) 135.0 10
Lateral Raise Heavy Partials 35.0 22
Lateral Raise Heavy Partials 35.0 22
Lateral Raise Heavy Partials 35.0 22
Incline Y-Deltoid Raises 20.0 11
Incline Y-Deltoid Raises 20.0 11
Incline Y-Deltoid Raises 20.0 11
Cross-Body Side Deltoid Raises 25.0 11
Cross-Body Side Deltoid Raises 25.0 11
Cross-Body Side Deltoid Raises 25.0 11
Skullcrusher (Barbell) 65.0 18
Skullcrusher (Barbell) 65.0 14
Skullcrusher (Barbell) 65.0 10
Close Grip Bench Press (Ez Curl Bar) 65.0 14
Close Grip Bench Press (Ez Curl Bar) 65.0 11
Close Grip Bench Press (Ez Curl Bar) 65.0 11

Daily Steps: 4442

Sept. 13, 2021

Weight: 171.8

Program: Bulk 2021

B2021: Pull

  • 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)
  • 2x Goblet Curl
  • 5x Cable Curl (Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 22
Bent Over Row - Underhand (Barbell) 115.0 15
Bent Over Row - Underhand (Barbell) 115.0 15
Bent Over Row - Underhand (Barbell) 125.0 10
Chin Up 0.0 9
Chin Up 0.0 9
Chin Up 0.0 8
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 13
Rope Lat Pushdown 80.0 13
Rope Lat Pushdown 80.0 13
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 82.0 11
Reverse Curl (Barbell) 65.0 8
Reverse Curl (Barbell) 65.0 8
Reverse Curl (Barbell) 65.0 8
Goblet Curl 65.0 15
Goblet Curl 65.0 11
Cable Curl (Single Handles) 50.0 15
Cable Curl (Single Handles) 50.0 13
Cable Curl (Single Handles) 50.0 11
Cable Curl (Single Handles) 40.0 7
Cable Curl (Single Handles) 30.0 12

Daily Steps: 9885

Sept. 14, 2021

Weight: 171.8

Program: Bulk 2021

Early Morning Workout

  • 2x Leg Curl (dumbbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hack Squat
  • 2x Squat (Barbell)
  • 3x Seated Calf Raise (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 18
Leg Curl (dumbbell) 45.0 18
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Hack Squat 90.0 10
Hack Squat 90.0 12
Hack Squat 90.0 12
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Seated Calf Raise (Barbell) 135.0 24
Seated Calf Raise (Barbell) 135.0 24
Seated Calf Raise (Barbell) 135.0 24
Leg Extension (Dumbbell) 45.0 14
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Hip Thrust (Barbell) 115.0 15
Hip Thrust (Barbell) 115.0 10
Hip Thrust (Barbell) 115.0 12

Daily Steps: 7589

Sept. 15, 2021

Weight: 171.9

Program: Bulk 2021

B2021: Chest and Back

  • 3x Upper Chest Fly
  • 3x Cable Chest Fly (standing)
  • 3x Lower Chest Fly
  • 3x Bench Press - Wide Grip (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Reverse Fly (Cable)
  • 3x Push Up
  • 3x Meadows Row
  • 3x Lat Pulldown (Two Singles)
  • 3x Low Row (Cable)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 14
Upper Chest Fly 30.0 14
Upper Chest Fly 30.0 14
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Lower Chest Fly 40.0 12
Lower Chest Fly 40.0 12
Lower Chest Fly 50.0 10
Bench Press - Wide Grip (Barbell) 145.0 12
Bench Press - Wide Grip (Barbell) 155.0 10
Bench Press - Wide Grip (Barbell) 165.0 8
Incline Bench Press (Dumbbell) 55.0 13
Incline Bench Press (Dumbbell) 55.0 13
Incline Bench Press (Dumbbell) 55.0 13
Reverse Fly (Cable) 20.0 16
Reverse Fly (Cable) 20.0 16
Reverse Fly (Cable) 20.0 16
Push Up 0.0 11
Push Up 0.0 11
Push Up 0.0 11
Meadows Row 45.0 12
Meadows Row 45.0 12
Meadows Row 45.0 12
Lat Pulldown (Two Singles) 90.0 10
Lat Pulldown (Two Singles) 90.0 10
Lat Pulldown (Two Singles) 90.0 10
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 (0:14:40)

Daily Steps: 10054

Sept. 16, 2021

Weight: 171.8

Program: Bulk 2021

B2021: Legs and Shoulders

  • 2x Leg Curl (dumbbell)
  • 3x Hack Squat
  • 5x Deadlift (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 18
Leg Curl (dumbbell) 45.0 20
Hack Squat 90.0 10
Hack Squat 90.0 12
Hack Squat 90.0 12
(W) Deadlift (Barbell) 185.0 5
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
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
Lateral Raise Heavy Partials 35.0 23
Lateral Raise Heavy Partials 35.0 23
Lateral Raise Heavy Partials 35.0 23
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12

Non-Weightlifting Exercise

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

Daily Steps: 5549

Sept. 17, 2021

Weight: 171.9

Program: Bulk 2021

B2021: Arms

  • 1x Bicep Curl (Cable)
  • 2x 21’s (barbell)
  • 2x Triceps Pushdown (Reverse Grip)
  • 3x Incline Curl (Dumbbell)
  • 3x Seated Curl
  • 3x Drag Curl (Seated Leaning Forward)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Preacher Curl (Dumbbell)
  • 3x Triceps Extension (Cable)
  • 3x Hammer Curl (Cable)
  • 3x Skullcrusher (Dumbbell)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 22
21’s (barbell) 85.0 21
21’s (barbell) 85.0 21
Triceps Pushdown (Reverse Grip) 90.0 20
Triceps Pushdown (Reverse Grip) 100.0 15
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 14
Seated Curl 30.0 9
Seated Curl 30.0 9
Seated Curl 30.0 9
Drag Curl (Seated Leaning Forward) 30.0 9
Drag Curl (Seated Leaning Forward) 30.0 9
Drag Curl (Seated Leaning Forward) 30.0 9
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Preacher Curl (Dumbbell) 20.0 17
Preacher Curl (Dumbbell) 20.0 17
Preacher Curl (Dumbbell) 20.0 17
Triceps Extension (Cable) 90.0 15
Triceps Extension (Cable) 90.0 15
Triceps Extension (Cable) 90.0 15
Hammer Curl (Cable) 100.0 15
Hammer Curl (Cable) 100.0 15
Hammer Curl (Cable) 100.0 15
Skullcrusher (Dumbbell) 30.0 15
Skullcrusher (Dumbbell) 30.0 15
Skullcrusher (Dumbbell) 30.0 15

Daily Steps: 5693