Workout and Weight History

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Sept. 18, 2021

Weight: 171.8

Weightlifting Rest Day.

Sept. 19, 2021

Weight: 171.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:19)

Sept. 20, 2021

Weight: 172.1

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 17
Cable Fly (Flat Bench) 40.0 14
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) 115.0 12
Incline Bench Press (Barbell) 125.0 11
Incline Bench Press (Barbell) 135.0 9
Lateral Raise Heavy Partials 35.0 24
Lateral Raise Heavy Partials 35.0 24
Lateral Raise Heavy Partials 35.0 24
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 15.0 13
Incline Y-Deltoid Raises 15.0 13
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Skullcrusher (Barbell) 65.0 17
Skullcrusher (Barbell) 65.0 12
Skullcrusher (Barbell) 65.0 13
Close Grip Bench Press (Ez Curl Bar) 65.0 10
Close Grip Bench Press (Ez Curl Bar) 65.0 12
Close Grip Bench Press (Ez Curl Bar) 65.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:55)
  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:14:35)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:12)

Sept. 21, 2021

Weight: 172.2

Program: Bulk 2021

B2021: Pull

  • 2x 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)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 20
Face Pull (Cable) 90.0 12
Bent Over Row - Underhand (Barbell) 125.0 10
Bent Over Row - Underhand (Barbell) 125.0 10
Bent Over Row - Underhand (Barbell) 125.0 10
Chin Up 0.0 9
Chin Up 0.0 9
Chin Up 0.0 9
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
Rope Lat Pushdown 80.0 14
Rope Lat Pushdown 80.0 14
Rope Lat Pushdown 80.0 14
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 9
Reverse Curl (Barbell) 65.0 9
Reverse Curl (Barbell) 65.0 8
Reverse Curl (Barbell) 65.0 7
Goblet Curl 65.0 16
Goblet Curl 65.0 12
Cable Curl (Single Handles) 50.0 14
Cable Curl (Single Handles) 50.0 12
Cable Curl (Single Handles) 50.0 10
Cable Curl (Single Handles) 40.0 7
Cable Curl (Single Handles) 30.0 14
Shrug (Hex Bar) 200.0 16
Shrug (Hex Bar) 200.0 16
Shrug (Hex Bar) 200.0 16

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:35)

Sept. 22, 2021

Weight: 172.2

Program: Bulk 2021

Early Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 4x Hack Squat
  • 2x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 16
Leg Curl (dumbbell) 45.0 16
Leg Curl (dumbbell) 45.0 17
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Leg Press 90.0 20
Leg Press 90.0 20
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Hip Thrust (Barbell) 115.0 14
Hip Thrust (Barbell) 115.0 12
Hip Thrust (Barbell) 115.0 12
Standing Calf Raise (Machine) 90.0 20
Standing Calf Raise (Machine) 90.0 18
Standing Calf Raise (Machine) 90.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:28)

Sept. 23, 2021

Weight: 172.2

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 15
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 40.0 8
Cable Chest Fly (standing) 40.0 8
Lower Chest Fly 30.0 15
Lower Chest Fly 40.0 8
Lower Chest Fly 40.0 10
Bench Press - Wide Grip (Barbell) 145.0 13
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 165.0 9
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 17
Reverse Fly (Cable) 20.0 14
Reverse Fly (Cable) 20.0 15
Push Up 0.0 12
Push Up 0.0 12
Push Up 0.0 12
Meadows Row 45.0 14
Meadows Row 45.0 14
Meadows Row 45.0 14
Lat Pulldown (Two Singles) 90.0 11
Lat Pulldown (Two Singles) 90.0 11
Lat Pulldown (Two Singles) 90.0 11
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12

Sept. 24, 2021

Weight: 172.1

Program: Bulk 2021

Morning Workout

  • 2x Face Pull (Cable)
  • 4x Seated Overhead Press (Barbell)
  • 3x Reverse Fly (Dumbbell)
  • 3x Rear Delt Row (Dumbbell)
  • 3x Face Pull (Double Single Cross)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 20
Face Pull (Cable) 90.0 15
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Reverse Fly (Dumbbell) 15.0 15
Reverse Fly (Dumbbell) 15.0 15
Reverse Fly (Dumbbell) 15.0 15
Rear Delt Row (Dumbbell) 30.0 15
Rear Delt Row (Dumbbell) 30.0 15
Rear Delt Row (Dumbbell) 30.0 15
Face Pull (Double Single Cross) 20.0 14
Face Pull (Double Single Cross) 20.0 14
Face Pull (Double Single Cross) 20.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 20
Incline Y-Deltoid Raises 20.0 13
Incline Y-Deltoid Raises 20.0 13
Incline Y-Deltoid Raises 20.0 13
Cross-Body Side Deltoid Raises 25.0 11
Cross-Body Side Deltoid Raises 25.0 11
Cross-Body Side Deltoid Raises 25.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:35)

Sept. 25, 2021

Weight: 172.0

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
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Drag Curl (Seated Leaning Forward)
  • 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 20
21’s (barbell) 85.0 21
21’s (barbell) 85.0 21
Triceps Pushdown (Reverse Grip) 100.0 16
Triceps Pushdown (Reverse Grip) 100.0 16
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
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
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Drag Curl (Seated Leaning Forward) 30.0 8
Preacher Curl (Dumbbell) 20.0 18
Preacher Curl (Dumbbell) 20.0 18
Preacher Curl (Dumbbell) 20.0 18
Triceps Extension (Cable) 90.0 15
Triceps Extension (Cable) 90.0 15
Triceps Extension (Cable) 90.0 15
Hammer Curl (Cable) 110.0 11
Hammer Curl (Cable) 110.0 11
Hammer Curl (Cable) 110.0 11
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12

Sept. 26, 2021

Weight: 172.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:18:06)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:33)

Sept. 27, 2021

Weight: 172.3

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
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)

More Detail

Exercise Weight Reps
(W) Cable Fly (Flat Bench) 30.0 22
Cable Fly (Flat Bench) 40.0 15
Cable Fly (Flat Bench) 40.0 15
Bench Press (Dumbbell) 60.0 15
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Barbell) 115.0 15
Incline Bench Press (Barbell) 125.0 12
Incline Bench Press (Barbell) 135.0 10
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 20.0 14
Incline Y-Deltoid Raises 20.0 13
Incline Y-Deltoid Raises 20.0 13
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Skullcrusher (Barbell) 65.0 15
Skullcrusher (Barbell) 65.0 15
Skullcrusher (Barbell) 65.0 15
Close Grip Bench Press (Ez Curl Bar) 65.0 12
Close Grip Bench Press (Ez Curl Bar) 65.0 14
Close Grip Bench Press (Ez Curl Bar) 65.0 10

Sept. 28, 2021

Weight: 172.2

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Goblet Curl
  • 4x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 80.0 15
Rope Lat Pushdown 80.0 15
Rope Lat Pushdown 80.0 15
Bent Over Row - Underhand (Barbell) 125.0 11
Bent Over Row - Underhand (Barbell) 125.0 11
Bent Over Row - Underhand (Barbell) 125.0 11
Chin Up 0.0 10
Chin Up 0.0 10
Chin Up 0.0 7
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Hammer Curl (Dumbbell) 35.0 12
Hammer Curl (Dumbbell) 35.0 12
Hammer Curl (Dumbbell) 35.0 12
Goblet Curl 65.0 13
Goblet Curl 65.0 12
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 16
Shrug (Hex Bar) 150.0 13

Sept. 29, 2021

Weight: 172.2

Program: Bulk 2021

Early Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Cable Pull Through

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 17
Leg Curl (dumbbell) 45.0 17
Leg Curl (dumbbell) 45.0 17
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 15
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Leg Press 90.0 22
Leg Press 90.0 22
Leg Press 90.0 22
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Hip Thrust (Barbell) 115.0 15
Hip Thrust (Barbell) 115.0 15
Hip Thrust (Barbell) 115.0 15
Cable Pull Through 90.0 15
Cable Pull Through 90.0 15
Cable Pull Through 90.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:10)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:17)

Sept. 30, 2021

Weight: 172.0

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 16
Upper Chest Fly 40.0 11
Upper Chest Fly 40.0 11
Cable Chest Fly (standing) 30.0 16
Cable Chest Fly (standing) 40.0 10
Cable Chest Fly (standing) 40.0 10
Lower Chest Fly 30.0 16
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Bench Press - Wide Grip (Barbell) 145.0 14
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
Reverse Fly (Cable) 20.0 16
Reverse Fly (Cable) 20.0 16
Reverse Fly (Cable) 20.0 16
Push Up 0.0 13
Push Up 0.0 13
Push Up 0.0 13
Meadows Row 50.0 12
Meadows Row 50.0 12
Meadows Row 50.0 12
Lat Pulldown (Two Singles) 90.0 12
Lat Pulldown (Two Singles) 90.0 12
Lat Pulldown (Two Singles) 90.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 13

Oct. 1, 2021

Weight: 172.1

Program: Bulk 2021

B2021: Shoulders

  • 2x Face Pull (Cable)
  • 4x Seated Overhead Press (Barbell)
  • 3x Reverse Fly (Dumbbell)
  • 3x Rear Delt Row (Dumbbell)
  • 3x Face Pull (Double Single Cross)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 20
Face Pull (Cable) 90.0 15
Seated Overhead Press (Barbell) 95.0 12
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 5
Reverse Fly (Dumbbell) 15.0 16
Reverse Fly (Dumbbell) 15.0 16
Reverse Fly (Dumbbell) 15.0 16
Rear Delt Row (Dumbbell) 35.0 12
Rear Delt Row (Dumbbell) 35.0 12
Rear Delt Row (Dumbbell) 35.0 12
Face Pull (Double Single Cross) 20.0 15
Face Pull (Double Single Cross) 20.0 15
Face Pull (Double Single Cross) 20.0 15
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 20.0 14
Incline Y-Deltoid Raises 20.0 14
Incline Y-Deltoid Raises 20.0 14
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 11
Cross-Body Side Deltoid Raises 25.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:09:27)

Oct. 2, 2021

Weight: 172.3

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
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Drag Curl (Seated Leaning Forward)
  • 3x Preacher Curl (Dumbbell)
  • 3x Triceps Extension (Cable)
  • 2x Hammer Curl (Cable)
  • 2x Skullcrusher (Dumbbell)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 20
21’s (barbell) 85.0 21
21’s (barbell) 85.0 21
Triceps Pushdown (Reverse Grip) 100.0 17
Triceps Pushdown (Reverse Grip) 100.0 17
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 11
Seated Curl 30.0 9
Seated Curl 30.0 9
Seated Curl 30.0 7
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
Drag Curl (Seated Leaning Forward) 30.0 9
Drag Curl (Seated Leaning Forward) 30.0 9
Drag Curl (Seated Leaning Forward) 30.0 6
Preacher Curl (Dumbbell) 20.0 18
Preacher Curl (Dumbbell) 20.0 18
Preacher Curl (Dumbbell) 20.0 18
Triceps Extension (Cable) 90.0 13
Triceps Extension (Cable) 90.0 15
Triceps Extension (Cable) 90.0 15
Hammer Curl (Cable) 110.0 12
Hammer Curl (Cable) 110.0 12
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 13

Oct. 3, 2021

Weight: 172.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:04:06)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:36)

Oct. 4, 2021

Weight: 172.3

Program: Bulk 2021

B2021: Push

  • 3x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 2x Incline Bench Press (Barbell)
  • 2x Lower Chest Fly (Dumbbell)
  • 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 15
Cable Fly (Flat Bench) 40.0 15
Bench Press (Dumbbell) 65.0 13
Bench Press (Dumbbell) 65.0 13
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Barbell) 125.0 13
Incline Bench Press (Barbell) 135.0 10
Lower Chest Fly (Dumbbell) 20.0 9
Lower Chest Fly (Dumbbell) 20.0 10
Lateral Raise Heavy Partials 40.0 21
Lateral Raise Heavy Partials 40.0 21
Lateral Raise Heavy Partials 40.0 21
Incline Y-Deltoid Raises 20.0 14
Incline Y-Deltoid Raises 20.0 14
Incline Y-Deltoid Raises 20.0 14
Cross-Body Side Deltoid Raises 25.0 13
Cross-Body Side Deltoid Raises 25.0 13
Cross-Body Side Deltoid Raises 25.0 13
Skullcrusher (Barbell) 65.0 16
Skullcrusher (Barbell) 65.0 16
Skullcrusher (Barbell) 65.0 16
Close Grip Bench Press (Ez Curl Bar) 65.0 13
Close Grip Bench Press (Ez Curl Bar) 65.0 13
Close Grip Bench Press (Ez Curl Bar) 65.0 13

Oct. 5, 2021

Weight: 172.3

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 4x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 90.0 12
Rope Lat Pushdown 90.0 12
Rope Lat Pushdown 90.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Chin Up 0.0 10
Chin Up 0.0 10
Chin Up 0.0 8
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
Bicep Curl (Barbell) 85.0 13
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Hammer Curl (Dumbbell) 35.0 13
Hammer Curl (Dumbbell) 35.0 13
Goblet Curl 65.0 15
Goblet Curl 65.0 15
Goblet Curl 65.0 13
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 150.0 14

Oct. 6, 2021

Weight: 172.1

Program: Bulk 2021

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 18
Leg Curl (dumbbell) 45.0 20
Leg Curl (dumbbell) 45.0 20
Leg Extension (Dumbbell) 45.0 18
Leg Extension (Dumbbell) 45.0 18
Leg Extension (Dumbbell) 45.0 18
Hack Squat 90.0 12
Hack Squat 90.0 12
Hack Squat 110.0 9
Hack Squat 110.0 9
Leg Press 90.0 25
Leg Press 110.0 20
Leg Press 110.0 20
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 125.0 11
Romanian Deadlift (Barbell) 135.0 10
Standing Calf Raise (Machine) 90.0 20
Standing Calf Raise (Machine) 90.0 18
Standing Calf Raise (Machine) 90.0 20

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:05)

Oct. 7, 2021

Weight: 172.2

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 Lat Pullover (Back, Dumbbell)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 17
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Cable Chest Fly (standing) 30.0 17
Cable Chest Fly (standing) 40.0 8
Cable Chest Fly (standing) 40.0 8
Lower Chest Fly 30.0 17
Lower Chest Fly 40.0 8
Lower Chest Fly 40.0 8
Bench Press - Wide Grip (Barbell) 145.0 15
Bench Press - Wide Grip (Barbell) 165.0 11
Bench Press - Wide Grip (Barbell) 165.0 11
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 17
Reverse Fly (Cable) 20.0 17
Reverse Fly (Cable) 20.0 17
Push Up 0.0 14
Push Up 0.0 14
Push Up 0.0 14
Meadows Row 50.0 13
Meadows Row 50.0 13
Meadows Row 50.0 13
Lat Pulldown (Two Singles) 90.0 13
Lat Pulldown (Two Singles) 90.0 13
Lat Pulldown (Two Singles) 90.0 13
Lat Pullover (Back, Dumbbell) 15.0 13
Lat Pullover (Back, Dumbbell) 20.0 12
Lat Pullover (Back, Dumbbell) 20.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:38)

Oct. 8, 2021

Weight: 172.2

Program: Bulk 2021

B2021: Shoulders

  • 2x Face Pull (Cable)
  • 5x Seated Overhead Press (Barbell)
  • 3x Rear Delt Row (Dumbbell)
  • 3x Reverse Fly (Dumbbell)
  • 3x Face Pull (Double Single Cross)
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 22
Face Pull (Cable) 90.0 17
(W) Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 3
Rear Delt Row (Dumbbell) 35.0 13
Rear Delt Row (Dumbbell) 35.0 13
Rear Delt Row (Dumbbell) 35.0 13
Reverse Fly (Dumbbell) 15.0 15
Reverse Fly (Dumbbell) 15.0 15
Reverse Fly (Dumbbell) 15.0 15
Face Pull (Double Single Cross) 20.0 15
Face Pull (Double Single Cross) 20.0 15
Face Pull (Double Single Cross) 20.0 15
Incline Y-Deltoid Raises 20.0 15
Incline Y-Deltoid Raises 20.0 15
Incline Y-Deltoid Raises 20.0 15
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 12
Lateral Raise Heavy Partials 40.0 16
Lateral Raise Heavy Partials 40.0 16
Lateral Raise Heavy Partials 40.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:14)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:44)

Oct. 9, 2021

Weight: 172.1

Program: Bulk 2021

Morning Workout

  • 2x Bicep Curl (Cable)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 4x Arnold Curl
  • 3x Reverse Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 1x 21 Curls
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Precision Triceps Extension (Single)
  • 3x Skullcrusher (Dumbbell)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 20
Bicep Curl (Cable) 90.0 20
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Arnold Curl 35.0 13
Arnold Curl 35.0 13
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Reverse Curl (Barbell) 65.0 11
Reverse Curl (Barbell) 65.0 11
Reverse Curl (Barbell) 65.0 12
Preacher Curl (Dumbbell) 20.0 20
Preacher Curl (Dumbbell) 20.0 20
Preacher Curl (Dumbbell) 20.0 20
21 Curls 30.0 21
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 165.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Precision Triceps Extension (Single) 20.0 15
Precision Triceps Extension (Single) 22.5 16
Precision Triceps Extension (Single) 30.0 13
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 13
Skullcrusher (Dumbbell) 30.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:12:41)

Oct. 10, 2021

Weight: 172.1

Weightlifting Rest Day.

Oct. 11, 2021

Weight: 172.2

Program: Bulk 2021

B2021: Push

  • 3x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 2x Incline Bench Press (Barbell)
  • 2x Lower Chest Fly (Dumbbell)
  • 3x Cross-Body Side Deltoid Raises
  • 3x Lateral Raise Heavy Partials
  • 3x Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 2x Triceps Pushdown (Reverse Grip)

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 13
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 70.0 9
Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 9
Lower Chest Fly (Dumbbell) 20.0 9
Lower Chest Fly (Dumbbell) 20.0 10
Cross-Body Side Deltoid Raises 25.0 13
Cross-Body Side Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 25.0 11
Lateral Raise Heavy Partials 40.0 22
Lateral Raise Heavy Partials 40.0 21
Lateral Raise Heavy Partials 40.0 20
Skullcrusher (Barbell) 65.0 17
Skullcrusher (Barbell) 65.0 13
Skullcrusher (Barbell) 65.0 13
Close Grip Bench Press (Ez Curl Bar) 65.0 10
Close Grip Bench Press (Ez Curl Bar) 65.0 9
Close Grip Bench Press (Ez Curl Bar) 65.0 11
Triceps Pushdown (Reverse Grip) 110.0 12
Triceps Pushdown (Reverse Grip) 110.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:51)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:46)

Oct. 12, 2021

Weight: 172.3

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 3x Bent Over Row - Underhand (Barbell)
  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Spider Goblet Curl

More Detail

Exercise Weight Reps
Rope Lat Pushdown 90.0 15
Rope Lat Pushdown 100.0 12
Rope Lat Pushdown 100.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Bent Over Row - Underhand (Barbell) 125.0 12
Chin Up 0.0 10
Chin Up 0.0 9
Chin Up 0.0 8
T Bar Row (Chest Supported) 75.0 13
T Bar Row (Chest Supported) 75.0 13
T Bar Row (Chest Supported) 75.0 13
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Hammer Curl (Dumbbell) 35.0 15
Hammer Curl (Dumbbell) 35.0 15
Spider Goblet Curl 50.0 12
Spider Goblet Curl 50.0 12
Spider Goblet Curl 50.0 12