Workout and Weight History

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Oct. 13, 2021

Weight: 172.4

Program: Bulk 2021

B2021: Legs

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 4x Hack Squat
  • 3x 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 20
Leg Curl (dumbbell) 45.0 20
Leg Curl (dumbbell) 45.0 20
Leg Extension (Dumbbell) 45.0 18
Leg Extension (Dumbbell) 45.0 16
Leg Extension (Dumbbell) 45.0 20
Hack Squat 90.0 12
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 90.0 25
Leg Press 110.0 20
Leg Press 110.0 20
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Standing Calf Raise (Machine) 110.0 18
Standing Calf Raise (Machine) 110.0 18
Standing Calf Raise (Machine) 110.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:01)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:20)

Daily Steps: 7005

Oct. 14, 2021

Weight: 172.5

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 Meadows Row
  • 3x Push Up
  • 3x Lat Pulldown (Two Singles)
  • 3x Lat Pullover (Back, Dumbbell)

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 15
Upper Chest Fly 30.0 15
Upper Chest Fly 30.0 15
Cable Chest Fly (standing) 30.0 15
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 12
Lower Chest Fly 30.0 15
Lower Chest Fly 40.0 10
Lower Chest Fly 40.0 10
Bench Press - Wide Grip (Barbell) 155.0 10
Bench Press - Wide Grip (Barbell) 155.0 10
Bench Press - Wide Grip (Barbell) 155.0 10
Incline Bench Press (Dumbbell) 55.0 15
Incline Bench Press (Dumbbell) 55.0 15
Incline Bench Press (Dumbbell) 55.0 15
Meadows Row 50.0 13
Meadows Row 50.0 13
Meadows Row 50.0 13
Push Up 0.0 15
Push Up 0.0 15
Push Up 0.0 15
Lat Pulldown (Two Singles) 90.0 14
Lat Pulldown (Two Singles) 90.0 14
Lat Pulldown (Two Singles) 90.0 14
Lat Pullover (Back, Dumbbell) 20.0 12
Lat Pullover (Back, Dumbbell) 20.0 12
Lat Pullover (Back, Dumbbell) 20.0 12

Daily Steps: 6912

Oct. 15, 2021

Weight: 172.4

Program: Bulk 2021

B2021: Shoulders

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

More Detail

Exercise Weight Reps
Face Pull (Double Single Cross) 20.0 18
Face Pull (Double Single Cross) 20.0 18
Face Pull (Double Single Cross) 20.0 18
(W) Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Rear Delt Row (Dumbbell) 35.0 14
Rear Delt Row (Dumbbell) 35.0 14
Rear Delt Row (Dumbbell) 35.0 14
Reverse Fly (Cable) 20.0 10
Reverse Fly (Cable) 20.0 10
Reverse Fly (Cable) 20.0 10
Incline Y-Deltoid Raises 20.0 15
Incline Y-Deltoid Raises 20.0 15
Incline Y-Deltoid Raises 20.0 15
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11
Lateral Raise (Cable) 25.0 11

Daily Steps: 4880

Oct. 16, 2021

Weight: 172.7

Program: Bulk 2021

B2021: Arms Variant

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 22
Bicep Curl (Cable) 90.0 22
Triceps Pushdown (Cable - Straight Bar) 130.0 18
Triceps Pushdown (Cable - Straight Bar) 130.0 18
Arnold Curl 35.0 15
Arnold Curl 40.0 11
Arnold Curl 40.0 11
Arnold Curl 45.0 8
Reverse Curl (Cable) 60.0 15
Reverse Curl (Cable) 70.0 15
Reverse Curl (Cable) 80.0 12
Preacher Curl (Dumbbell) 25.0 15
Preacher Curl (Dumbbell) 25.0 13
Preacher Curl (Dumbbell) 25.0 12
Bench Press - Close Grip (Barbell) 135.0 13
Bench Press - Close Grip (Barbell) 155.0 11
Bench Press - Close Grip (Barbell) 165.0 9
Bench Press - Close Grip (Barbell) 165.0 8
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Precision Triceps Extension (Single) 30.0 14
Precision Triceps Extension (Single) 30.0 16
Precision Triceps Extension (Single) 30.0 17

Daily Steps: 5152

Oct. 17, 2021

Weight: 172.6

Weightlifting Rest Day.

Daily Steps: 8872

Oct. 18, 2021

Weight: 172.7

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) 40.0 18
Cable Fly (Flat Bench) 40.0 16
Cable Fly (Flat Bench) 40.0 16
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) 135.0 11
Incline Bench Press (Barbell) 135.0 11
Lower Chest Fly (Dumbbell) 20.0 8
Lower Chest Fly (Dumbbell) 20.0 8
Cross-Body Side Deltoid Raises 25.0 13
Cross-Body Side Deltoid Raises 25.0 13
Cross-Body Side Deltoid Raises 25.0 13
Lateral Raise Heavy Partials 40.0 23
Lateral Raise Heavy Partials 40.0 24
Lateral Raise Heavy Partials 40.0 23
Skullcrusher (Barbell) 65.0 18
Skullcrusher (Barbell) 65.0 16
Skullcrusher (Barbell) 65.0 13
Close Grip Bench Press (Ez Curl Bar) 65.0 12
Close Grip Bench Press (Ez Curl Bar) 65.0 10
Close Grip Bench Press (Ez Curl Bar) 65.0 12
Triceps Pushdown (Reverse Grip) 110.0 14
Triceps Pushdown (Reverse Grip) 110.0 14

Daily Steps: 5026

Oct. 19, 2021

Weight: 172.7

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 4x 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 100.0 13
Rope Lat Pushdown 100.0 13
Rope Lat Pushdown 100.0 13
(W) Bent Over Row - Underhand (Barbell) 95.0 10
Bent Over Row - Underhand (Barbell) 135.0 9
Bent Over Row - Underhand (Barbell) 135.0 10
Bent Over Row - Underhand (Barbell) 135.0 10
Chin Up 0.0 10
Chin Up 0.0 10
Chin Up 0.0 8
T Bar Row (Chest Supported) 75.0 14
T Bar Row (Chest Supported) 75.0 14
T Bar Row (Chest Supported) 75.0 14
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Hammer Curl (Dumbbell) 35.0 17
Hammer Curl (Dumbbell) 35.0 17
Spider Goblet Curl 50.0 14
Spider Goblet Curl 50.0 14
Spider Goblet Curl 50.0 14

Daily Steps: 6002

Oct. 20, 2021

Weight: 172.7

Program: Bulk 2021

B2021: Legs

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 5x Hack Squat
  • 3x 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 22
Leg Curl (dumbbell) 45.0 22
Leg Curl (dumbbell) 45.0 16
Leg Extension (Dumbbell) 45.0 15
Leg Extension (Dumbbell) 45.0 16
Leg Extension (Dumbbell) 45.0 14
(W) Hack Squat 90.0 8
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 110.0 20
Leg Press 110.0 21
Leg Press 110.0 21
Romanian Deadlift (Barbell) 135.0 11
Romanian Deadlift (Barbell) 135.0 11
Romanian Deadlift (Barbell) 135.0 11
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 12
Standing Calf Raise (Machine) 110.0 20
Standing Calf Raise (Machine) 110.0 20
Standing Calf Raise (Machine) 110.0 20

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:25)

Daily Steps: 5685

Oct. 21, 2021

Weight: 172.9

Program: Bulk 2021

B2021: Chest and Back

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

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 16
Upper Chest Fly 30.0 16
Upper Chest Fly 30.0 16
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 12
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Lower Chest Fly 40.0 11
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Incline Bench Press (Dumbbell) 60.0 13
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 8
Meadows Row 50.0 15
Meadows Row 50.0 15
Meadows Row 50.0 15
Push Up 0.0 12
Push Up 0.0 12
Push Up 0.0 13
Lat Pulldown (Two Singles) 90.0 15
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 100.0 10
Lat Pullover (Back, Dumbbell) 20.0 15
Lat Pullover (Back, Dumbbell) 20.0 15
Lat Pullover (Back, Dumbbell) 20.0 15

Daily Steps: 8883

Oct. 22, 2021

Weight: 173.0

Program: Bulk 2021

B2021: Shoulders

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

More Detail

Exercise Weight Reps
Face Pull (Double Single Cross) 20.0 20
Face Pull (Double Single Cross) 20.0 20
Face Pull (Double Single Cross) 20.0 20
(W) Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 7
Seated Overhead Press (Barbell) 115.0 6
Rear Delt Row (Dumbbell) 30.0 15
Rear Delt Row (Dumbbell) 30.0 15
Rear Delt Row (Dumbbell) 30.0 16
Reverse Fly (Cable) 20.0 10
Reverse Fly (Cable) 20.0 10
Reverse Fly (Cable) 20.0 10
Incline Y-Deltoid Raises 20.0 15
Incline Y-Deltoid Raises 20.0 16
Incline Y-Deltoid Raises 20.0 17
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 25.0 12

Daily Steps: 7748

Oct. 23, 2021

Weight: 173.0

Weightlifting Rest Day.

Daily Steps: 3008

Oct. 24, 2021

Weight: 173.0

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 Triceps Pushdown (Reverse Grip)
  • 2x Skullcrusher (Barbell)
  • 2x Close Grip Bench Press (Ez Curl Bar)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 15
Cable Fly (Flat Bench) 50.0 13
Cable Fly (Flat Bench) 50.0 12
Bench Press (Dumbbell) 65.0 14
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 70.0 11
Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Lower Chest Fly (Dumbbell) 20.0 9
Lower Chest Fly (Dumbbell) 20.0 9
Cross-Body Side Deltoid Raises 25.0 14
Cross-Body Side Deltoid Raises 25.0 14
Cross-Body Side Deltoid Raises 25.0 14
Lateral Raise Heavy Partials 40.0 25
Lateral Raise Heavy Partials 40.0 25
Lateral Raise Heavy Partials 40.0 25
Triceps Pushdown (Reverse Grip) 120.0 11
Triceps Pushdown (Reverse Grip) 120.0 11
Triceps Pushdown (Reverse Grip) 120.0 11
Skullcrusher (Barbell) 65.0 18
Skullcrusher (Barbell) 65.0 16
Close Grip Bench Press (Ez Curl Bar) 65.0 14
Close Grip Bench Press (Ez Curl Bar) 65.0 10

Daily Steps: 3184

Oct. 25, 2021

Weight: 173.2

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 4x 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
  • 2x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 100.0 15
Rope Lat Pushdown 100.0 15
Rope Lat Pushdown 100.0 15
(W) Bent Over Row - Underhand (Barbell) 95.0 8
Bent Over Row - Underhand (Barbell) 135.0 11
Bent Over Row - Underhand (Barbell) 135.0 11
Bent Over Row - Underhand (Barbell) 135.0 11
Chin Up 0.0 10
Chin Up 0.0 10
Chin Up 0.0 10
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Hammer Curl (Dumbbell) 35.0 18
Hammer Curl (Dumbbell) 35.0 18
Spider Goblet Curl 50.0 15
Spider Goblet Curl 50.0 13
Spider Goblet Curl 50.0 12
Shrug (Hex Bar) 150.0 20
Shrug (Hex Bar) 150.0 20

Daily Steps: 9719

Oct. 26, 2021

Weight: 173.2

Program: Bulk 2021

B2021: Legs

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 5x Hack Squat
  • 3x 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 23
Leg Curl (dumbbell) 45.0 23
Leg Curl (dumbbell) 45.0 23
Leg Extension (Dumbbell) 45.0 16
Leg Extension (Dumbbell) 45.0 16
Leg Extension (Dumbbell) 45.0 16
(W) Hack Squat 90.0 8
Hack Squat 110.0 12
Hack Squat 110.0 12
Hack Squat 110.0 12
Hack Squat 110.0 10
Leg Press 110.0 22
Leg Press 110.0 22
Leg Press 110.0 22
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Standing Calf Raise (Machine) 110.0 20
Standing Calf Raise (Machine) 110.0 20
Standing Calf Raise (Machine) 110.0 20

Daily Steps: 5173

Oct. 27, 2021

Weight: 173.2

Program: Bulk 2021

B2021: Chest and Back

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

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 16
Upper Chest Fly 30.0 16
Upper Chest Fly 30.0 16
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 12
Cable Chest Fly (standing) 30.0 12
Lower Chest Fly 40.0 12
Lower Chest Fly 40.0 12
Lower Chest Fly 40.0 12
Incline Bench Press (Dumbbell) 60.0 14
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 155.0 9
Meadows Row 55.0 12
Meadows Row 55.0 12
Meadows Row 50.0 12
Push Up 0.0 13
Push Up 0.0 13
Push Up 0.0 13
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 100.0 10
Lat Pulldown (Two Singles) 100.0 10
Lat Pullover (Back, Dumbbell) 25.0 10
Lat Pullover (Back, Dumbbell) 25.0 10
Lat Pullover (Back, Dumbbell) 25.0 10

Daily Steps: 6592

Oct. 28, 2021

Weight: 173.2

Weightlifting Rest Day.

Daily Steps: 6532

Oct. 29, 2021

Weight: 173.0

Weightlifting Rest Day.

Daily Steps: 3253

Oct. 30, 2021

Weight: 173.2

Program: Bulk 2021

B2021: Arms Variant

  • 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 22
Bicep Curl (Cable) 90.0 22
Triceps Pushdown (Cable - Straight Bar) 130.0 18
Triceps Pushdown (Cable - Straight Bar) 130.0 17
Arnold Curl 35.0 15
Arnold Curl 40.0 11
Arnold Curl 40.0 8
Arnold Curl 40.0 9
Reverse Curl (Barbell) 65.0 13
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Preacher Curl (Dumbbell) 25.0 13
Preacher Curl (Dumbbell) 25.0 12
Preacher Curl (Dumbbell) 25.0 12
21 Curls 30.0 21
Bench Press - Close Grip (Barbell) 135.0 13
Bench Press - Close Grip (Barbell) 155.0 9
Bench Press - Close Grip (Barbell) 165.0 7
Bench Press - Close Grip (Barbell) 165.0 6
Precision Triceps Extension (Single) 30.0 15
Precision Triceps Extension (Single) 40.0 11
Precision Triceps Extension (Single) 40.0 12
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10

Daily Steps: 4340

Oct. 31, 2021

Weight: 173.2

Program: Bulk 2021

B2021: Legs

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 18
Leg Curl (dumbbell) 50.0 16
Leg Curl (dumbbell) 50.0 16
Leg Extension (Dumbbell) 50.0 13
Leg Extension (Dumbbell) 50.0 12
Leg Extension (Dumbbell) 50.0 12
(W) Hack Squat 90.0 8
Hack Squat 110.0 12
Hack Squat 110.0 12
Hack Squat 130.0 8
Hack Squat 130.0 8
Leg Press 110.0 25
Leg Press 130.0 15
Leg Press 130.0 15
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 146.0 12
Romanian Deadlift (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 110.0 25
Standing Calf Raise (Machine) 110.0 22
Standing Calf Raise (Machine) 110.0 22

Daily Steps: 7558

Nov. 1, 2021

Weight: 173.1

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 Triceps Pushdown (Reverse Grip)
  • 2x Skullcrusher (Barbell)
  • 2x Close Grip Bench Press (Ez Curl Bar)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 16
Cable Fly (Flat Bench) 50.0 15
Cable Fly (Flat Bench) 50.0 12
Bench Press (Dumbbell) 65.0 15
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 135.0 10
Lower Chest Fly (Dumbbell) 20.0 10
Lower Chest Fly (Dumbbell) 20.0 10
Cross-Body Side Deltoid Raises 25.0 15
Cross-Body Side Deltoid Raises 25.0 15
Cross-Body Side Deltoid Raises 25.0 15
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 16
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 12
Skullcrusher (Barbell) 70.0 14
Skullcrusher (Barbell) 70.0 13
Close Grip Bench Press (Ez Curl Bar) 70.0 10
Close Grip Bench Press (Ez Curl Bar) 70.0 10

Daily Steps: 3621

Nov. 2, 2021

Weight: 173.3

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 4x 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
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 110.0 12
Rope Lat Pushdown 110.0 12
Rope Lat Pushdown 110.0 12
(W) Bent Over Row - Underhand (Barbell) 95.0 8
Bent Over Row - Underhand (Barbell) 135.0 12
Bent Over Row - Underhand (Barbell) 135.0 12
Bent Over Row - Underhand (Barbell) 135.0 12
Chin Up 0.0 11
Chin Up 0.0 8
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) 100.0 9
Bicep Curl (Barbell) 100.0 9
Bicep Curl (Barbell) 100.0 9
Hammer Curl (Dumbbell) 35.0 20
Hammer Curl (Dumbbell) 35.0 18
Spider Goblet Curl 55.0 12
Spider Goblet Curl 55.0 12
Spider Goblet Curl 55.0 10
Shrug (Hex Bar) 150.0 16
Shrug (Hex Bar) 150.0 17
Shrug (Hex Bar) 150.0 17

Daily Steps: 4496

Nov. 3, 2021

Weight: 173.4

Program: Bulk 2021

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Front Squat (Barbell)
  • 4x Deadlift And Shrug
  • 3x Leg Press
  • 3x Hanging Leg Raise
  • 2x Cable Crunch

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 20
Leg Curl (dumbbell) 50.0 20
Leg Curl (dumbbell) 50.0 20
Leg Extension (Dumbbell) 50.0 15
Leg Extension (Dumbbell) 50.0 15
Leg Extension (Dumbbell) 50.0 15
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
(W) Deadlift And Shrug 135.0 10
Deadlift And Shrug 185.0 7
Deadlift And Shrug 185.0 8
Deadlift And Shrug 185.0 8
Leg Press 130.0 16
Leg Press 130.0 16
Leg Press 130.0 16
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 6
Cable Crunch 140.0 20
Cable Crunch 140.0 20

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:00)

Daily Steps: 5435

Nov. 4, 2021

Weight: 173.4

Program: Bulk 2021

B2021: Chest and Back

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

More Detail

Exercise Weight Reps
Upper Chest Fly 30.0 18
Upper Chest Fly 30.0 18
Upper Chest Fly 30.0 16
Cable Chest Fly (standing) 30.0 13
Cable Chest Fly (standing) 30.0 13
Cable Chest Fly (standing) 30.0 13
Lower Chest Fly 40.0 14
Lower Chest Fly 40.0 12
Lower Chest Fly 40.0 14
Incline Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Dumbbell) 65.0 13
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 165.0 9
Bench Press - Wide Grip (Barbell) 165.0 8
Meadows Row 55.0 14
Meadows Row 55.0 14
Meadows Row 50.0 14
Push Up 0.0 14
Push Up 0.0 14
Push Up 0.0 14
Lat Pulldown (Two Singles) 100.0 11
Lat Pulldown (Two Singles) 100.0 11
Lat Pulldown (Two Singles) 100.0 11
Lat Pullover (Back, Dumbbell) 25.0 11
Lat Pullover (Back, Dumbbell) 25.0 11
Lat Pullover (Back, Dumbbell) 25.0 11

Daily Steps: 5572

Nov. 5, 2021

Weight: 173.4

Weightlifting Rest Day.

Daily Steps: 4876

Nov. 6, 2021

Weight: 173.3

Program: Bulk 2021

B2021: Arms Variant

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 90.0 23
Bicep Curl (Cable) 90.0 24
Triceps Pushdown (Cable - Straight Bar) 130.0 19
Triceps Pushdown (Cable - Straight Bar) 130.0 19
Arnold Curl 35.0 16
Arnold Curl 40.0 12
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 13
Preacher Curl (Dumbbell) 25.0 15
Preacher Curl (Dumbbell) 25.0 14
Preacher Curl (Dumbbell) 25.0 13
21 Curls 30.0 24
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Precision Triceps Extension (Single) 40.0 12
Precision Triceps Extension (Single) 40.0 12
Precision Triceps Extension (Single) 40.0 14

Daily Steps: 5213