Workout and Weight History

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Nov. 13, 2019

Weight: 172.4

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 5x Pull Up
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x 21 Curls
  • 2x Farmer Walks

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 3
(W) Deadlift (Barbell) 225.0 2
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
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
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
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
21 Curls 35.0 21
21 Curls 35.0 21
Farmer Walks 70.0 1
Farmer Walks 70.0 1

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:56)

Daily Steps: 8523

Nov. 14, 2019

Weight: 172.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:05:00)
  • 🛞 Cross Training (0:13:37)
  • 🏃‍♂️ Indoor Run: 2.4 miles (0:23:49)
  • 🧘 Flexibility (0:13:07)

Daily Steps: 8183

Nov. 15, 2019

Weight: 172.1

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Bench Press (Barbell)
  • 7x Squat (Barbell)
  • 4x Hip Thrust (Barbell)
  • 6x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 4x Lateral Raise (Dumbbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 2
Bench Press (Barbell) 225.0 1
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 8
(W) Incline Bench Press (Barbell) 135.0 3
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 4
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:22)

Daily Steps: 7163

Nov. 16, 2019

Weight: 172.0

Weightlifting Rest Day.

Daily Steps: 5442

Nov. 17, 2019

Weight: 172.0

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 5x Pendlay Row (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Goblet Curl
  • 2x Trio Curls
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 7
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 4
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Trio Curls 25.0 24
Trio Curls 25.0 24
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15

Daily Steps: 3573

Nov. 18, 2019

Weight: 171.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 7x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 4
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 5
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:18:03)
  • 🛞 Cross Training (0:07:30)

Daily Steps: 7528

Nov. 19, 2019

Weight: 171.6

Program: Full Body Push/Pull

Afternoon Workout

  • 5x Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 5x Pull Up
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 2
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
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
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 13

Daily Steps: 9998

Nov. 20, 2019

Weight: 171.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.4 miles (0:23:47)
  • 🛞 Cross Training (0:05:30)
  • 🛞 Cross Training (0:13:09)

Daily Steps: 13798

Nov. 21, 2019

Weight: 171.5

Weightlifting Rest Day.

Daily Steps: 7327

Nov. 22, 2019

Weight: 171.5

Program: Full Body Push/Pull

Morning Workout

  • 3x Romanian Deadlift (Dumbbell)
  • 3x Lying Leg Curl (Machine)
  • 3x Lat Pulldown (Cable)
  • 3x Straight-arm Lat Pushdown
  • 3x Seated Row (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 2x Trio Curls
  • 2x Side Bend (Dumbbell)
  • 3x Hanging Knee Raise
  • 2x Farmer Walks
  • 2x Cable Crunch

More Detail

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

Daily Steps: 6176

Nov. 23, 2019

Weight: 171.5

Program: Full Body Push/Pull

Morning Workout

  • 3x Lunge (Dumbbell)
  • 3x Goblet Squat (Kettlebell)
  • 3x Overhead Press (Dumbbell)
  • 4x Lateral Raise (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Chest Press (Machine)
  • 3x Triceps Extension
  • 3x Triceps Extension (Cable)
  • 3x Hanging Knee Raise

More Detail

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

Daily Steps: 8554

Nov. 24, 2019

Weight: 171.5

Program: Full Body Push/Pull

Afternoon Workout

  • 7x Bench Press (Barbell)
  • 5x Pendlay Row (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Shrug (Barbell)
  • 3x Reverse Curl (Barbell)
  • 3x Goblet Curl
  • 3x Plank

More Detail

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

Daily Steps: 10174

Nov. 25, 2019

Weight: 171.6

Program: Full Body Push/Pull

Full Body Push Day 2

  • 5x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 5x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Cable Kickback
  • 3x Triceps Extension (Dumbbell)
  • 3x Hanging Knee Raise

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:03)

Daily Steps: 7056

Nov. 26, 2019

Weight: 171.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:02)
  • 🛞 Cross Training (0:06:00)
  • 🛞 Cross Training (0:13:29)
  • 🏃‍♂️ Indoor Run: 1.9 miles (0:19:38)

Daily Steps: 9385

Nov. 27, 2019

Weight: 171.3

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 2x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Upright Row (Dumbbell)
  • 4x Lateral Raise (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Goblet Curl
  • 3x Cable Crunch
  • 3x Shrug (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:19)

Daily Steps: 5577

Nov. 28, 2019

Weight: 171.2

Weightlifting Rest Day.

Daily Steps: 5729

Nov. 29, 2019

Weight: 171.1

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 5x Pendlay Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Standing Calf Raise (Barbell)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
Lunge (Dumbbell) 40.0 12
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 155.0 2
(W) Bench Press (Barbell) 175.0 2
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
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 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
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 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
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:15:14)

Daily Steps: 8365

Nov. 30, 2019

Weight: 171.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.4 miles (0:26:38)
  • 🛞 Cross Training (0:11:29)
  • 🛞 Cross Training (0:06:00)

Daily Steps: 10445

Dec. 1, 2019

Weight: 171.0

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 5x Overhead Press (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 4x Bicep Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
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
Overhead Press (Barbell) 95.0 5
Overhead Press (Barbell) 105.0 5
Overhead Press (Barbell) 110.0 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
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8
Bicep Curl (Barbell) 75.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:29)

Daily Steps: 2750

Dec. 2, 2019

Weight: 170.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:11:17)
  • 🛞 Cross Training (0:05:30)
  • 🏃‍♂️ Indoor Run: 2.4 miles (0:41:12)

Daily Steps: 8460

Dec. 3, 2019

Weight: 170.6

Program: Full Body Push/Pull

Full Body Push Day 2

  • 7x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 6x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 5x Pull Up
  • 3x Triceps Extension (Cable)
  • 3x Triceps Rope Drag Pushdown
  • 3x Hanging Knee Raise

More Detail

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

Daily Steps: 6657

Dec. 4, 2019

Weight: 170.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:20:01)

Daily Steps: 4720

Dec. 5, 2019

Weight: 170.3

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Upright Row (Dumbbell)
  • 4x Lateral Raise (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Goblet Curl
  • 3x Shrug (Barbell)
  • 3x Side Bend (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:06)

Daily Steps: 7488

Dec. 6, 2019

Weight: 170.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:16:53)
  • 🛞 Cross Training (0:07:01)
  • 🛞 Cross Training (0:05:00)

Daily Steps: 7109

Dec. 7, 2019

Weight: 170.1

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 5x Pendlay Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Standing Calf Raise (Barbell)
  • 3x Hanging Knee Raise

More Detail

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

Daily Steps: 6211