Workout and Weight History

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Nov. 7, 2021

Weight: 173.5

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)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 21
Leg Curl (dumbbell) 50.0 21
Leg Curl (dumbbell) 50.0 21
Leg Extension (Dumbbell) 50.0 16
Leg Extension (Dumbbell) 50.0 16
Leg Extension (Dumbbell) 50.0 16
(W) Hack Squat 90.0 8
Hack Squat 110.0 12
Hack Squat 110.0 13
Hack Squat 130.0 8
Hack Squat 130.0 9
Leg Press 130.0 20
Leg Press 130.0 20
Leg Press 130.0 20
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10

Daily Steps: 4372

Nov. 8, 2021

Weight: 173.7

Program: Bulk 2021

Morning Workout

  • 3x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x Rope Lat Pushdown
  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)

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 15
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Decline Bench Press (Barbell) 135.0 15
Decline Bench Press (Barbell) 155.0 12
Decline Bench Press (Barbell) 165.0 9
Rope Lat Pushdown 110.0 13
Rope Lat Pushdown 110.0 12
Rope Lat Pushdown 110.0 11
Chin Up 0.0 9
Chin Up 0.0 9
Chin Up 0.0 7
T Bar Row (Chest Supported) 75.0 13
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.4 miles (0:08:23)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:25)

Daily Steps: 6756

Nov. 9, 2021

Weight: 173.8

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 110.0 20
21’s (barbell) 85.0 21
21’s (barbell) 85.0 21
Triceps Pushdown (Reverse Grip) 120.0 13
Triceps Pushdown (Reverse Grip) 120.0 13
Incline Curl (Dumbbell) 35.0 12
Incline Curl (Dumbbell) 35.0 12
Incline Curl (Dumbbell) 35.0 12
Seated Curl 30.0 10
Seated Curl 30.0 10
Seated Curl 30.0 6
Drag Curl (Seated Leaning Forward) 30.0 9
Drag Curl (Seated Leaning Forward) 30.0 10
Drag Curl (Seated Leaning Forward) 30.0 7
Triceps Pushdown (Cable - Straight Bar) 130.0 20
Triceps Pushdown (Cable - Straight Bar) 130.0 18
Triceps Pushdown (Cable - Straight Bar) 130.0 19
Triceps Pushdown (Cable - Straight Bar) 130.0 20
Hammer Curl (Cable) 110.0 15
Hammer Curl (Cable) 110.0 15
Skullcrusher (Barbell) 70.0 15
Skullcrusher (Barbell) 70.0 15
Preacher Curl (Dumbbell) 25.0 14
Preacher Curl (Dumbbell) 25.0 13
Precision Triceps Extension (Single) 40.0 13
Precision Triceps Extension (Single) 40.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:34)

Daily Steps: 5971

Nov. 10, 2021

Weight: 173.8

Program: Bulk 2021

Afternoon Workout

  • 3x Shrug (Hex Bar)
  • 5x Deadlift (Barbell)
  • 3x Front Squat (Barbell)
  • 5x Seated Overhead Press (Barbell)
  • 3x Cross-Body Side Deltoid Raises
  • 3x Lateral Raise Heavy Partials
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 170.0 16
Shrug (Hex Bar) 170.0 16
Shrug (Hex Bar) 170.0 16
(W) Deadlift (Barbell) 185.0 5
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Front Squat (Barbell) 95.0 12
Front Squat (Barbell) 95.0 12
Front Squat (Barbell) 95.0 12
(W) Seated Overhead Press (Barbell) 95.0 6
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
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
Reverse Fly (Cable) 20.0 8
Reverse Fly (Cable) 20.0 8
Reverse Fly (Cable) 20.0 8

Daily Steps: 6581

Nov. 11, 2021

Weight: 173.9

Weightlifting Rest Day.

Daily Steps: 3992

Nov. 12, 2021

Weight: 173.8

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:51)

Daily Steps: 6447

Nov. 13, 2021

Weight: 174.0

Weightlifting Rest Day.

Daily Steps: 5449

Nov. 14, 2021

Weight: 174.0

Program: Bulk 2021

Afternoon Workout

  • 3x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Reverse Fly (Cable)
  • 3x Rear Delt Row (Dumbbell)

More Detail

Exercise Weight Reps
Seated Overhead Press (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 10
Seated Overhead Press (Dumbbell) 45.0 10
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
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 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Reverse Fly (Cable) 20.0 16
Reverse Fly (Cable) 20.0 15
Reverse Fly (Cable) 20.0 15
Rear Delt Row (Dumbbell) 35.0 15
Rear Delt Row (Dumbbell) 35.0 15
Rear Delt Row (Dumbbell) 35.0 15

Daily Steps: 5757

Nov. 15, 2021

Weight: 174.0

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 14
Rope Lat Pushdown 110.0 14
Rope Lat Pushdown 110.0 14
(W) Bent Over Row - Underhand (Barbell) 95.0 8
Bent Over Row - Underhand (Barbell) 135.0 12
Bent Over Row - Underhand (Barbell) 145.0 10
Bent Over Row - Underhand (Barbell) 145.0 10
Chin Up 0.0 12
Chin Up 0.0 8
Chin Up 0.0 7
T Bar Row (Chest Supported) 75.0 13
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 11
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 9
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 12
Spider Goblet Curl 55.0 13
Spider Goblet Curl 55.0 13
Spider Goblet Curl 55.0 10
Shrug (Hex Bar) 170.0 18
Shrug (Hex Bar) 170.0 18
Shrug (Hex Bar) 170.0 14

Daily Steps: 6802

Nov. 16, 2021

Weight: 174.0

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)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 50.0 21
Leg Curl (dumbbell) 50.0 21
Leg Curl (dumbbell) 50.0 21
Leg Extension (Dumbbell) 50.0 17
Leg Extension (Dumbbell) 50.0 17
Leg Extension (Dumbbell) 50.0 17
(W) Hack Squat 90.0 8
Hack Squat 110.0 13
Hack Squat 110.0 13
Hack Squat 130.0 9
Hack Squat 130.0 9
Leg Press 130.0 22
Leg Press 130.0 22
Leg Press 130.0 22
Romanian Deadlift (Barbell) 155.0 11
Romanian Deadlift (Barbell) 155.0 11
Romanian Deadlift (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 11

Daily Steps: 5171

Nov. 17, 2021

Weight: 174.2

Program: Bulk 2021

Midday Workout

  • 3x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Reverse Fly (Dumbbell)
  • 5x Lateral Raise (Cable)
  • 3x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 18
Cable Fly (Flat Bench) 50.0 15
Cable Fly (Flat Bench) 50.0 14
Bench Press (Dumbbell) 70.0 13
Bench Press (Dumbbell) 70.0 13
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Decline Bench Press (Barbell) 155.0 12
Decline Bench Press (Barbell) 165.0 10
Decline Bench Press (Barbell) 165.0 8
T Bar (Rear Delts, Chest Supported) 75.0 15
T Bar (Rear Delts, Chest Supported) 75.0 15
T Bar (Rear Delts, Chest Supported) 75.0 15
Reverse Fly (Dumbbell) 15.0 15
Reverse Fly (Dumbbell) 15.0 15
Reverse Fly (Dumbbell) 15.0 15
Lateral Raise (Cable) 25.0 15
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 6
Lateral Raise (Cable) 10.0 9
Incline Y-Deltoid Raises 25.0 10
Incline Y-Deltoid Raises 25.0 10
Incline Y-Deltoid Raises 25.0 10

Daily Steps: 5871

Nov. 18, 2021

Weight: 174.1

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 Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 3x Precision Triceps Extension (Single)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 110.0 21
Bicep Curl (Cable) 110.0 21
Triceps Pushdown (Cable - Straight Bar) 130.0 20
Triceps Pushdown (Cable - Straight Bar) 130.0 20
Arnold Curl 40.0 13
Arnold Curl 40.0 12
Arnold Curl 45.0 9
Arnold Curl 40.0 8
Reverse Curl (Barbell) 70.0 11
Reverse Curl (Barbell) 70.0 11
Reverse Curl (Barbell) 70.0 14
Preacher Curl (Dumbbell) 25.0 16
Preacher Curl (Dumbbell) 25.0 15
Preacher Curl (Dumbbell) 25.0 12
21 Curls 35.0 21
Skullcrusher (Barbell) 70.0 17
Skullcrusher (Barbell) 70.0 16
Skullcrusher (Barbell) 70.0 12
Close Grip Bench Press (Ez Curl Bar) 70.0 9
Close Grip Bench Press (Ez Curl Bar) 70.0 9
Close Grip Bench Press (Ez Curl Bar) 70.0 10
Precision Triceps Extension (Single) 40.0 14
Precision Triceps Extension (Single) 40.0 12
Precision Triceps Extension (Single) 40.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:11)

Daily Steps: 9131

Nov. 19, 2021

Weight: 174.1

Program: Bulk 2021

Afternoon Workout

  • 3x Shrug (Hex Bar)
  • 3x Front Squat (Barbell)
  • 5x Deadlift And Shrug
  • 5x Seated Overhead Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Lateral Raise - Bent Arm, Dumbell

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 170.0 20
Shrug (Hex Bar) 170.0 20
Shrug (Hex Bar) 170.0 20
Front Squat (Barbell) 95.0 15
Front Squat (Barbell) 105.0 12
Front Squat (Barbell) 105.0 12
(W) Deadlift And Shrug 185.0 3
(W) Deadlift And Shrug 135.0 5
Deadlift And Shrug 225.0 6
Deadlift And Shrug 225.0 6
Deadlift And Shrug 225.0 6
(W) Seated Overhead Press (Barbell) 95.0 6
Seated Overhead Press (Barbell) 105.0 11
Seated Overhead Press (Barbell) 105.0 9
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 5
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
Lateral Raise - Bent Arm, Dumbell 20.0 12
Lateral Raise - Bent Arm, Dumbell 20.0 12
Lateral Raise - Bent Arm, Dumbell 20.0 12

Daily Steps: 5656

Nov. 20, 2021

Weight: 174.1

Weightlifting Rest Day.

Daily Steps: 3364

Nov. 21, 2021

Weight: 174.1

Program: Bulk 2021

B2021: Push Variant

  • 3x Cable Fly (Flat Bench)
  • 4x Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Reverse Fly (Dumbbell)
  • 5x Lateral Raise (Cable)
  • 3x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 20
Cable Fly (Flat Bench) 50.0 17
Cable Fly (Flat Bench) 50.0 15
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Barbell) 165.0 11
Decline Bench Press (Barbell) 165.0 9
Decline Bench Press (Barbell) 165.0 10
T Bar (Rear Delts, Chest Supported) 80.0 13
T Bar (Rear Delts, Chest Supported) 80.0 13
T Bar (Rear Delts, Chest Supported) 80.0 13
Reverse Fly (Dumbbell) 20.0 12
Reverse Fly (Dumbbell) 20.0 12
Reverse Fly (Dumbbell) 20.0 12
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 20.0 6
Lateral Raise (Cable) 10.0 8
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12

Daily Steps: 3976

Nov. 22, 2021

Weight: 174.1

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 16
Rope Lat Pushdown 110.0 16
Rope Lat Pushdown 120.0 10
(W) Bent Over Row - Underhand (Barbell) 95.0 8
Bent Over Row - Underhand (Barbell) 135.0 13
Bent Over Row - Underhand (Barbell) 145.0 10
Bent Over Row - Underhand (Barbell) 145.0 10
Chin Up 0.0 10
Chin Up 0.0 8
Chin Up 0.0 7
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 10
Hammer Curl (Dumbbell) 40.0 14
Hammer Curl (Dumbbell) 40.0 13
Spider Goblet Curl 55.0 14
Spider Goblet Curl 55.0 14
Spider Goblet Curl 55.0 11
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12

Daily Steps: 3007

Nov. 23, 2021

Weight: 174.3

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) 50.0 22
Leg Curl (dumbbell) 50.0 22
Leg Curl (dumbbell) 50.0 16
Leg Extension (Dumbbell) 50.0 18
Leg Extension (Dumbbell) 50.0 18
Leg Extension (Dumbbell) 50.0 18
(W) Hack Squat 90.0 8
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 8
Leg Press 130.0 24
Leg Press 130.0 24
Leg Press 130.0 24
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 11
Standing Calf Raise (Machine) 110.0 26
Standing Calf Raise (Machine) 130.0 17
Standing Calf Raise (Machine) 130.0 16

Daily Steps: 6046

Nov. 24, 2021

Weight: 174.2

Program: Bulk 2021

B2021: Chest and Back

  • 3x Upper 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 40.0 15
Upper Chest Fly 40.0 14
Upper Chest Fly 40.0 12
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 65.0 13
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 165.0 10
Bench Press - Wide Grip (Barbell) 165.0 10
Meadows Row 60.0 12
Meadows Row 60.0 12
Meadows Row 60.0 12
Push Up 0.0 14
Push Up 0.0 14
Push Up 0.0 12
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 12
Lat Pullover (Back, Dumbbell) 25.0 12
Lat Pullover (Back, Dumbbell) 25.0 12
Lat Pullover (Back, Dumbbell) 25.0 12

Daily Steps: 3311

Nov. 25, 2021

Weight: 174.3

Program: Bulk 2021

B2021: Arms Variant

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 110.0 20
Bicep Curl (Cable) 120.0 11
Triceps Pushdown (Cable - Straight Bar) 130.0 20
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Reverse Curl (Barbell) 75.0 10
Preacher Curl (Dumbbell) 25.0 15
Preacher Curl (Dumbbell) 25.0 15
Preacher Curl (Dumbbell) 25.0 15
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 9
Close Grip Bench Press (Ez Curl Bar) 75.0 10
Close Grip Bench Press (Ez Curl Bar) 75.0 8
Close Grip Bench Press (Ez Curl Bar) 75.0 9
Triceps Pushdown (Reverse Grip) 110.0 12
Triceps Pushdown (Reverse Grip) 110.0 12

Daily Steps: 4137

Nov. 26, 2021

Weight: 174.4

Weightlifting Rest Day.

Daily Steps: 3779

Nov. 27, 2021

Weight: 174.3

Program: Bulk 2021

Morning Workout

  • 3x Shrug (Hex Bar)
  • 3x Front Squat (Barbell)
  • 4x Deadlift (Barbell)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Cross-Body Side Deltoid Raises
  • 3x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Front Squat (Barbell) 105.0 12
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 45.0 10
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20

Daily Steps: 3586

Nov. 28, 2021

Weight: 174.4

Program: Bulk 2021

B2021: Push Variant

  • 3x Cable Fly (Flat Bench)
  • 3x Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Reverse Fly (Dumbbell)
  • 5x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 18
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Barbell) 165.0 11
Decline Bench Press (Barbell) 165.0 11
Decline Bench Press (Barbell) 165.0 10
T Bar (Rear Delts, Chest Supported) 80.0 14
T Bar (Rear Delts, Chest Supported) 80.0 14
T Bar (Rear Delts, Chest Supported) 80.0 14
Reverse Fly (Dumbbell) 20.0 12
Reverse Fly (Dumbbell) 20.0 12
Reverse Fly (Dumbbell) 20.0 12
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 7
Lateral Raise (Cable) 10.0 10
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 10
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 6

Daily Steps: 2908

Nov. 29, 2021

Weight: 174.7

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
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 120.0 11
Rope Lat Pushdown 120.0 11
Rope Lat Pushdown 120.0 11
(W) Bent Over Row - Underhand (Barbell) 95.0 10
Bent Over Row - Underhand (Barbell) 145.0 10
Bent Over Row - Underhand (Barbell) 145.0 10
Bent Over Row - Underhand (Barbell) 145.0 10
Chin Up 0.0 10
Chin Up 0.0 9
Chin Up 0.0 8
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 9
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 14
Spider Goblet Curl 55.0 15
Spider Goblet Curl 55.0 15
Spider Goblet Curl 55.0 12
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 14

Daily Steps: 6240

Nov. 30, 2021

Weight: 174.6

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) 50.0 23
Leg Curl (dumbbell) 50.0 23
Leg Curl (dumbbell) 50.0 23
Leg Extension (Dumbbell) 50.0 20
Leg Extension (Dumbbell) 50.0 20
Leg Extension (Dumbbell) 50.0 20
(W) Hack Squat 90.0 8
Hack Squat 130.0 11
Hack Squat 130.0 11
Hack Squat 130.0 12
Leg Press 140.0 15
Leg Press 140.0 15
Leg Press 140.0 15
Romanian Deadlift (Barbell) 155.0 13
Romanian Deadlift (Barbell) 155.0 13
Romanian Deadlift (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 155.0 13
Standing Calf Raise (Machine) 140.0 16
Standing Calf Raise (Machine) 140.0 15
Standing Calf Raise (Machine) 140.0 15

Daily Steps: 5990

Dec. 1, 2021

Weight: 174.6

Program: Bulk 2021

B2021: Chest and Back

  • 3x Upper 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 40.0 15
Upper Chest Fly 40.0 15
Upper Chest Fly 40.0 15
Incline Bench Press (Dumbbell) 65.0 14
Incline Bench Press (Dumbbell) 65.0 13
Incline Bench Press (Dumbbell) 65.0 14
Bench Press - Wide Grip (Barbell) 175.0 8
Bench Press - Wide Grip (Barbell) 175.0 8
Bench Press - Wide Grip (Barbell) 175.0 6
Meadows Row 60.0 14
Meadows Row 60.0 14
Meadows Row 60.0 14
Push Up 0.0 15
Push Up 0.0 15
Push Up 0.0 15
Lat Pulldown (Two Singles) 100.0 14
Lat Pulldown (Two Singles) 100.0 12
Lat Pulldown (Two Singles) 100.0 14
Lat Pullover (Back, Dumbbell) 25.0 10
Lat Pullover (Back, Dumbbell) 25.0 11
Lat Pullover (Back, Dumbbell) 25.0 10

Daily Steps: 5101