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

  • 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

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

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
Plank 0.0 0
Plank 0.0 0
Plank 0.0 0

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

Nov. 26, 2019

Weight: 171.5

Rest day.

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

Nov. 28, 2019

Weight: 171.2

Rest day.

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
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 2
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

Nov. 30, 2019

Weight: 171.0

Rest day.

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
Deadlift (Barbell) 135.0 5
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

Dec. 2, 2019

Weight: 170.7

Rest day.

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
Squat (Barbell) 135.0 3
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
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

Dec. 4, 2019

Weight: 170.5

Rest day.

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
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
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

Dec. 6, 2019

Weight: 170.2

Rest day.

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

Dec. 9, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 5x Overhead Press (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x 21 Curls
  • 2x Farmer Walks
  • 3x Cable Crunch

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
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
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) 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
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Hammer Curl (Dumbbell) 40.0 15
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
Cable Crunch 70.0 10
Cable Crunch 70.0 12
Cable Crunch 65.0 12

Dec. 10, 2019

Weight: 169.9

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)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 2
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
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
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 4
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Dec. 11, 2019

Weight: 169.8

Rest day.

Dec. 12, 2019

Weight: 169.8

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)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Goblet Curl
  • 3x Shrug (Dumbbell)

More Detail

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

Dec. 13, 2019

Weight: 169.7

Rest day.

Dec. 14, 2019

Weight: 169.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 4x Pendlay Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Standing Calf Raise (Dumbbell)
  • 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 3
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) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 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 (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Dec. 16, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 5x Overhead Press (Barbell)
  • 3x Farmer Walks
  • 3x Cable Crunch
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 185.0 3
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
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) 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
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 65.0 12
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Hammer Curl (Dumbbell) 40.0 14
Hammer Curl (Dumbbell) 40.0 15
21 Curls 35.0 21

Dec. 17, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Push Day 2

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

More Detail

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