Workout and Weight History

Jump to:

Nov. 20, 2019

Weight: 171.5

Rest day.

Nov. 22, 2019

Weight: 171.5

Program: Full Body Push/Pull

Morning Workout

  • 4x Cable Crunch
  • 4x Farmer Walks
  • 6x Hanging Knee Raise
  • 4x Side Bend (Dumbbell)
  • 4x Trio Curls
  • 6x Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Seated Row (Cable)
  • 6x Straight-arm Lat Pushdown
  • 6x Lat Pulldown (Cable)
  • 6x Lying Leg Curl (Machine)
  • 6x Romanian Deadlift (Dumbbell)

More Detail

Exercise Weight Reps
Cable Crunch 130.0 12
Cable Crunch 130.0 12
Cable Crunch 130.0 12
Cable Crunch 130.0 12
Farmer Walks 50.0 1
Farmer Walks 50.0 1
Farmer Walks 50.0 1
Farmer Walks 50.0 1
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Side Bend (Dumbbell) 45.0 15
Side Bend (Dumbbell) 45.0 15
Side Bend (Dumbbell) 45.0 15
Side Bend (Dumbbell) 45.0 15
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Spider Curl 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Seated Row (Cable) 95.0 12
Seated Row (Cable) 95.0 12
Seated Row (Cable) 95.0 12
Seated Row (Cable) 95.0 12
Seated Row (Cable) 95.0 12
Seated Row (Cable) 95.0 12
Straight-arm Lat Pushdown 35.0 12
Straight-arm Lat Pushdown 35.0 12
Straight-arm Lat Pushdown 35.0 12
Straight-arm Lat Pushdown 35.0 12
Straight-arm Lat Pushdown 35.0 12
Straight-arm Lat Pushdown 35.0 12
Lat Pulldown (Cable) 95.0 15
Lat Pulldown (Cable) 95.0 15
Lat Pulldown (Cable) 95.0 15
Lat Pulldown (Cable) 95.0 15
Lat Pulldown (Cable) 95.0 12
Lat Pulldown (Cable) 95.0 12
Lying Leg Curl (Machine) 25.0 8
Lying Leg Curl (Machine) 25.0 8
Lying Leg Curl (Machine) 20.0 8
Lying Leg Curl (Machine) 20.0 8
Lying Leg Curl (Machine) 30.0 5
Lying Leg Curl (Machine) 30.0 5
Romanian Deadlift (Dumbbell) 40.0 12
Romanian Deadlift (Dumbbell) 40.0 12
Romanian Deadlift (Dumbbell) 45.0 10
Romanian Deadlift (Dumbbell) 45.0 10
Romanian Deadlift (Dumbbell) 50.0 10
Romanian Deadlift (Dumbbell) 50.0 10

Nov. 23, 2019

Weight: 171.5

Program: Full Body Push/Pull

Morning Workout

  • 6x Hanging Knee Raise
  • 6x Triceps Extension (Cable)
  • 6x Triceps Extension
  • 6x Chest Press (Machine)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Lateral Raise (Dumbbell)
  • 6x Overhead Press (Dumbbell)
  • 6x Goblet Squat (Kettlebell)
  • 6x Lunge (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Triceps Extension (Cable) 50.0 10
Triceps Extension (Cable) 50.0 10
Triceps Extension (Cable) 50.0 8
Triceps Extension (Cable) 50.0 8
Triceps Extension (Cable) 50.0 8
Triceps Extension (Cable) 50.0 8
Triceps Extension 50.0 10
Triceps Extension 50.0 10
Triceps Extension 50.0 10
Triceps Extension 50.0 10
Triceps Extension 50.0 10
Triceps Extension 50.0 10
Chest Press (Machine) 45.0 152
Chest Press (Machine) 45.0 152
Chest Press (Machine) 45.0 15
Chest Press (Machine) 45.0 15
Chest Press (Machine) 45.0 152
Chest Press (Machine) 45.0 152
Incline Bench Press (Dumbbell) 50.0 15
Incline Bench Press (Dumbbell) 50.0 15
Incline Bench Press (Dumbbell) 50.0 12
Incline Bench Press (Dumbbell) 50.0 12
Incline Bench Press (Dumbbell) 50.0 12
Incline Bench Press (Dumbbell) 50.0 12
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 30.0 6
Lateral Raise (Dumbbell) 30.0 6
Lateral Raise (Dumbbell) 30.0 6
Lateral Raise (Dumbbell) 30.0 6
Overhead Press (Dumbbell) 35.0 12
Overhead Press (Dumbbell) 35.0 12
Overhead Press (Dumbbell) 40.0 8
Overhead Press (Dumbbell) 40.0 8
Overhead Press (Dumbbell) 40.0 8
Overhead Press (Dumbbell) 40.0 8
Goblet Squat (Kettlebell) 40.0 12
Goblet Squat (Kettlebell) 40.0 12
Goblet Squat (Kettlebell) 50.0 12
Goblet Squat (Kettlebell) 50.0 12
Goblet Squat (Kettlebell) 50.0 12
Goblet Squat (Kettlebell) 50.0 12
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10
Lunge (Dumbbell) 40.0 10

Nov. 24, 2019

Weight: 171.5

Program: Full Body Push/Pull

Afternoon Workout

  • 6x Plank
  • 6x Goblet Curl
  • 6x Reverse Curl (Barbell)
  • 6x Shrug (Barbell)
  • 6x Upright Row (Dumbbell)
  • 10x Pendlay Row (Barbell)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Plank 0.0 0
Plank 0.0 0
Plank 0.0 0
Plank 0.0 0
Plank 0.0 0
Plank 0.0 0
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Reverse Curl (Barbell) 60.0 10
Reverse Curl (Barbell) 60.0 10
Reverse Curl (Barbell) 60.0 10
Reverse Curl (Barbell) 60.0 10
Reverse Curl (Barbell) 60.0 10
Reverse Curl (Barbell) 60.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 145.0 5
Pendlay Row (Barbell) 145.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 165.0 2
Bench Press (Barbell) 165.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 225.0 1

Nov. 25, 2019

Weight: 171.6

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Hanging Knee Raise
  • 6x Triceps Extension (Dumbbell)
  • 6x Cable Kickback
  • 6x Decline Bench Press (Dumbbell)
  • 10x Incline Bench Press (Barbell)
  • 6x Hip Thrust (Barbell)
  • 10x Squat (Barbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 12
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Cable Kickback 15.0 10
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 145.0 5
Squat (Barbell) 145.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5

Nov. 26, 2019

Weight: 171.5

Rest day.

Nov. 27, 2019

Weight: 171.3

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 6x Shrug (Dumbbell)
  • 6x Cable Crunch
  • 6x Goblet Curl
  • 6x Bicep Curl (Barbell)
  • 8x Lateral Raise (Dumbbell)
  • 6x Upright Row (Dumbbell)
  • 16x Bench Press (Barbell)
  • 6x Leg Curl (dumbbell)
  • 4x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 10
Lateral Raise (Dumbbell) 15.0 10
Lateral Raise (Dumbbell) 30.0 6
Lateral Raise (Dumbbell) 30.0 6
Lateral Raise (Dumbbell) 30.0 6
Lateral Raise (Dumbbell) 30.0 6
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 225.0 1
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8

Nov. 28, 2019

Weight: 171.2

Rest day.

Nov. 29, 2019

Weight: 171.1

Program: Full Body Push/Pull

Full Body Push Day 1

  • 6x Hanging Knee Raise
  • 6x Standing Calf Raise (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Skullcrusher (Barbell)
  • 10x Pendlay Row (Barbell)
  • 6x Cable Chest Fly (standing)
  • 16x Bench Press (Barbell)
  • 6x Lunge (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 2
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 2
(W) Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12

Nov. 30, 2019

Weight: 171.0

Rest day.

Dec. 1, 2019

Weight: 171.0

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 8x Bicep Curl (Barbell)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 10x Overhead Press (Barbell)
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Overhead Press (Barbell) 95.0 5
Overhead Press (Barbell) 95.0 5
Overhead Press (Barbell) 105.0 5
Overhead Press (Barbell) 105.0 5
Overhead Press (Barbell) 110.0 5
Overhead Press (Barbell) 110.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5

Dec. 2, 2019

Weight: 170.7

Rest day.

Dec. 3, 2019

Weight: 170.6

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Hanging Knee Raise
  • 6x Triceps Rope Drag Pushdown
  • 6x Triceps Extension (Cable)
  • 10x Pull Up
  • 6x Decline Bench Press (Dumbbell)
  • 12x Incline Bench Press (Barbell)
  • 6x Hip Thrust (Barbell)
  • 14x Squat (Barbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 6
Triceps Rope Drag Pushdown 30.0 6
Triceps Rope Drag Pushdown 30.0 6
Triceps Rope Drag Pushdown 30.0 6
Triceps Extension (Cable) 30.0 10
Triceps Extension (Cable) 30.0 10
Triceps Extension (Cable) 30.0 10
Triceps Extension (Cable) 30.0 10
Triceps Extension (Cable) 30.0 10
Triceps Extension (Cable) 30.0 10
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
(W) Incline Bench Press (Barbell) 135.0 4
(W) Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4

Dec. 4, 2019

Weight: 170.5

Rest day.

Dec. 5, 2019

Weight: 170.3

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 6x Side Bend (Dumbbell)
  • 6x Shrug (Barbell)
  • 6x Goblet Curl
  • 6x Reverse Curl (Barbell)
  • 8x Lateral Raise (Dumbbell)
  • 6x Upright Row (Dumbbell)
  • 16x Bench Press (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Goblet Curl 45.0 15
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 6
Leg Curl (dumbbell) 45.0 6
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8

Dec. 6, 2019

Weight: 170.2

Rest day.

Dec. 7, 2019

Weight: 170.1

Program: Full Body Push/Pull

Full Body Push Day 1

  • 6x Hanging Knee Raise
  • 6x Standing Calf Raise (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Skullcrusher (Barbell)
  • 10x Pendlay Row (Barbell)
  • 6x Cable Chest Fly (standing)
  • 16x Bench Press (Barbell)
  • 6x Lunge (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 155.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9

Dec. 9, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 6x Cable Crunch
  • 4x Farmer Walks
  • 4x 21 Curls
  • 6x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 10x Overhead Press (Barbell)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Cable Crunch 70.0 10
Cable Crunch 70.0 10
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
21 Curls 35.0 21
21 Curls 35.0 21
21 Curls 35.0 21
21 Curls 35.0 21
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Overhead Press (Barbell) 110.0 5
Overhead Press (Barbell) 110.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5

Dec. 10, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Hanging Knee Raise
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Decline Bench Press (Dumbbell)
  • 12x Incline Bench Press (Barbell)
  • 6x Hip Thrust (Barbell)
  • 14x Squat (Barbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 4
Decline Bench Press (Dumbbell) 70.0 4
(W) Incline Bench Press (Barbell) 135.0 4
(W) Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4

Dec. 11, 2019

Weight: 169.8

Rest day.

Dec. 12, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 6x Shrug (Dumbbell)
  • 6x Goblet Curl
  • 6x Reverse Curl (Barbell)
  • 6x Lateral Raise (Dumbbell)
  • 6x Upright Row (Dumbbell)
  • 16x Bench Press (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8

Dec. 13, 2019

Weight: 169.7

Rest day.

Dec. 14, 2019

Weight: 169.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 6x Hanging Knee Raise
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Skullcrusher (Barbell)
  • 8x Pendlay Row (Barbell)
  • 6x Cable Chest Fly (standing)
  • 16x Bench Press (Barbell)
  • 6x Lunge (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9

Dec. 16, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 2x 21 Curls
  • 4x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Cable Crunch
  • 6x Farmer Walks
  • 10x Overhead Press (Barbell)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
21 Curls 35.0 21
21 Curls 35.0 21
Hammer Curl (Dumbbell) 40.0 14
Hammer Curl (Dumbbell) 40.0 14
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5

Dec. 17, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Triceps Extension (Dumbbell)
  • 6x Triceps Rope Drag Pushdown
  • 6x Hanging Knee Raise
  • 6x Decline Bench Press (Dumbbell)
  • 14x Incline Bench Press (Barbell)
  • 6x Hip Thrust (Barbell)
  • 14x Squat (Barbell)

More Detail

Exercise Weight Reps
Triceps Extension (Dumbbell) 50.0 8
Triceps Extension (Dumbbell) 50.0 8
Triceps Extension (Dumbbell) 50.0 6
Triceps Extension (Dumbbell) 50.0 6
Triceps Extension (Dumbbell) 50.0 6
Triceps Extension (Dumbbell) 50.0 6
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 6
Decline Bench Press (Dumbbell) 70.0 6
(W) Incline Bench Press (Barbell) 155.0 2
(W) Incline Bench Press (Barbell) 135.0 4
(W) Incline Bench Press (Barbell) 155.0 2
(W) Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
(W) Squat (Barbell) 155.0 3
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 3
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5