Workout and Weight History

Jump to:

Dec. 2, 2021

Weight: 174.6

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)
  • 2x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 120.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Arnold Curl 45.0 11
Arnold Curl 45.0 11
Arnold Curl 45.0 10
Arnold Curl 45.0 8
Reverse Curl (Barbell) 75.0 11
Reverse Curl (Barbell) 75.0 11
Reverse Curl (Barbell) 75.0 12
Preacher Curl (Dumbbell) 25.0 16
Preacher Curl (Dumbbell) 25.0 17
Preacher Curl (Dumbbell) 25.0 16
21 Curls 35.0 24
Skullcrusher (Barbell) 75.0 14
Skullcrusher (Barbell) 80.0 11
Skullcrusher (Barbell) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 75.0 10
Close Grip Bench Press (Ez Curl Bar) 80.0 9
Close Grip Bench Press (Ez Curl Bar) 85.0 8
Triceps Pushdown (Reverse Grip) 110.0 15
Triceps Pushdown (Reverse Grip) 110.0 13

Daily Steps: 5084

Dec. 3, 2021

Weight: 174.6

Program: Bulk 2021

B202: Legs/Shoulders Variant

  • 3x Shrug (Hex Bar)
  • 3x Front Squat (Barbell)
  • 5x Deadlift And Shrug
  • 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 17
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 18
Front Squat (Barbell) 115.0 11
Front Squat (Barbell) 115.0 11
Front Squat (Barbell) 115.0 11
(W) Deadlift And Shrug 135.0 4
Deadlift And Shrug 185.0 4
Deadlift And Shrug 225.0 6
Deadlift And Shrug 225.0 6
Deadlift And Shrug 225.0 6
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 8
Seated Overhead Press (Dumbbell) 50.0 8
Cross-Body Side Deltoid Raises 30.0 11
Cross-Body Side Deltoid Raises 30.0 11
Cross-Body Side Deltoid Raises 30.0 11
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20

Daily Steps: 3782

Dec. 4, 2021

Weight: 174.6

Weightlifting Rest Day.

Daily Steps: 3367

Dec. 5, 2021

Weight: 174.7

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) 50.0 16
Cable Fly (Flat Bench) 60.0 11
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 75.0 9
Decline Bench Press (Barbell) 165.0 12
Decline Bench Press (Barbell) 165.0 11
Decline Bench Press (Barbell) 165.0 10
T Bar (Rear Delts, Chest Supported) 85.0 12
T Bar (Rear Delts, Chest Supported) 85.0 12
T Bar (Rear Delts, Chest Supported) 85.0 12
Reverse Fly (Dumbbell) 20.0 13
Reverse Fly (Dumbbell) 20.0 13
Reverse Fly (Dumbbell) 20.0 13
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 10.0 10
Triceps Pushdown (Rope) 80.0 13
Triceps Pushdown (Rope) 80.0 13
Triceps Pushdown (Rope) 80.0 11
Triceps Extension (Cable) 80.0 11
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 7

Daily Steps: 5553

Dec. 6, 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 (Dumbbell)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 120.0 13
Rope Lat Pushdown 120.0 13
Rope Lat Pushdown 120.0 13
(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 10
Chin Up 0.0 8
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 9
Bicep Curl (Barbell) 100.0 8
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Spider Goblet Curl 55.0 16
Spider Goblet Curl 55.0 12
Spider Goblet Curl 55.0 13
Shrug (Dumbbell) 70.0 20
Shrug (Dumbbell) 70.0 17
Shrug (Dumbbell) 70.0 17

Daily Steps: 4530

Dec. 7, 2021

Weight: 174.8

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) 52.5 20
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 16
Leg Extension (Dumbbell) 52.5 16
Leg Extension (Dumbbell) 52.5 16
Leg Extension (Dumbbell) 52.5 16
(W) Hack Squat 90.0 8
Hack Squat 130.0 12
Hack Squat 130.0 12
Hack Squat 140.0 8
Leg Press 140.0 17
Leg Press 140.0 17
Leg Press 140.0 17
Romanian Deadlift (Barbell) 155.0 14
Romanian Deadlift (Barbell) 155.0 14
Romanian Deadlift (Barbell) 155.0 14
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 12
Standing Calf Raise (Machine) 140.0 18
Standing Calf Raise (Machine) 140.0 16
Standing Calf Raise (Machine) 140.0 18

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:12:39)

Daily Steps: 6477

Dec. 8, 2021

Weight: 174.7

Program: Bulk 2021

B2021: Chest and Back

  • 3x Cable Fly (Flat Bench)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Bench Press - Wide Grip (Barbell)
  • 3x Meadows Row
  • 3x Lat Pulldown (Two Singles)
  • 3x Lat Pullover (Back, Dumbbell)

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 13
Incline Bench Press (Dumbbell) 65.0 15
Incline Bench Press (Dumbbell) 65.0 15
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 70.0 9
Bench Press - Wide Grip (Barbell) 175.0 7
Bench Press - Wide Grip (Barbell) 175.0 6
Bench Press - Wide Grip (Barbell) 175.0 5
Meadows Row 65.0 10
Meadows Row 65.0 10
Meadows Row 65.0 10
Lat Pulldown (Two Singles) 110.0 10
Lat Pulldown (Two Singles) 110.0 10
Lat Pulldown (Two Singles) 110.0 10
Lat Pullover (Back, Dumbbell) 25.0 12
Lat Pullover (Back, Dumbbell) 25.0 12
Lat Pullover (Back, Dumbbell) 25.0 12

Daily Steps: 5088

Dec. 9, 2021

Weight: 174.9

Weightlifting Rest Day.

Daily Steps: 6487

Dec. 10, 2021

Weight: 174.7

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)
  • 2x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 14
Bicep Curl (Cable) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 140.0 17
Triceps Pushdown (Cable - Straight Bar) 140.0 17
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Reverse Curl (Barbell) 75.0 12
Reverse Curl (Barbell) 75.0 12
Reverse Curl (Barbell) 75.0 11
Preacher Curl (Dumbbell) 25.0 17
Preacher Curl (Dumbbell) 25.0 17
Preacher Curl (Dumbbell) 25.0 17
21 Curls 40.0 17
Skullcrusher (Barbell) 75.0 15
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 85.0 9
Close Grip Bench Press (Ez Curl Bar) 75.0 12
Close Grip Bench Press (Ez Curl Bar) 80.0 10
Close Grip Bench Press (Ez Curl Bar) 85.0 10
Triceps Pushdown (Reverse Grip) 110.0 14
Triceps Pushdown (Reverse Grip) 110.0 14

Daily Steps: 2384

Dec. 11, 2021

Weight: 175.1

Program: Bulk 2021

B202: Legs/Shoulders Variant

  • 3x Shrug (Hex Bar)
  • 4x Front Squat (Barbell)
  • 5x Deadlift And Shrug
  • 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 18
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 18
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 115.0 12
Front Squat (Barbell) 115.0 12
Front Squat (Barbell) 115.0 12
(W) Deadlift And Shrug 135.0 5
Deadlift And Shrug 185.0 4
Deadlift And Shrug 225.0 7
Deadlift And Shrug 225.0 7
Deadlift And Shrug 225.0 7
Seated Overhead Press (Dumbbell) 50.0 11
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 7
Cross-Body Side Deltoid Raises 30.0 11
Cross-Body Side Deltoid Raises 30.0 11
Cross-Body Side Deltoid Raises 30.0 11
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20

Daily Steps: 4311

Dec. 12, 2021

Weight: 175.0

Program: Bulk 2021

B2021: Push Variant

  • 3x Upper Chest Fly
  • 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
Upper Chest Fly 40.0 17
Upper Chest Fly 40.0 17
Upper Chest Fly 40.0 15
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Decline Bench Press (Barbell) 165.0 12
Decline Bench Press (Barbell) 175.0 9
Decline Bench Press (Barbell) 175.0 8
T Bar (Rear Delts, Chest Supported) 85.0 13
T Bar (Rear Delts, Chest Supported) 85.0 13
T Bar (Rear Delts, Chest Supported) 85.0 13
Reverse Fly (Dumbbell) 20.0 14
Reverse Fly (Dumbbell) 20.0 14
Reverse Fly (Dumbbell) 20.0 14
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 10.0 10
Triceps Pushdown (Rope) 80.0 15
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 80.0 10
Triceps Extension (Cable) 80.0 9
Triceps Extension (Cable) 80.0 8
Triceps Extension (Cable) 80.0 6

Daily Steps: 6386

Dec. 13, 2021

Weight: 175.3

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

More Detail

Exercise Weight Reps
Rope Lat Pushdown 120.0 15
Rope Lat Pushdown 120.0 15
Rope Lat Pushdown 120.0 12
(W) Bent Over Row - Underhand (Barbell) 95.0 10
Bent Over Row - Underhand (Barbell) 145.0 11
Bent Over Row - Underhand (Barbell) 145.0 11
Bent Over Row - Underhand (Barbell) 145.0 11
Chin Up 0.0 11
Chin Up 0.0 7
Chin Up 0.0 8
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 80.0 13
T Bar Row (Chest Supported) 80.0 13
Bicep Curl (Barbell) 100.0 11
Bicep Curl (Barbell) 100.0 11
Bicep Curl (Barbell) 100.0 9
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Spider Goblet Curl 55.0 14
Spider Goblet Curl 55.0 12
Spider Goblet Curl 55.0 11

Daily Steps: 5211

Dec. 14, 2021

Weight: 175.3

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) 52.5 21
Leg Curl (dumbbell) 52.5 21
Leg Curl (dumbbell) 52.5 21
Leg Extension (Dumbbell) 52.5 18
Leg Extension (Dumbbell) 52.5 18
Leg Extension (Dumbbell) 52.5 18
(W) Hack Squat 90.0 8
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 140.0 9
Leg Press 140.0 20
Leg Press 140.0 20
Leg Press 140.0 20
Romanian Deadlift (Barbell) 155.0 15
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Hip Thrust (Barbell) 155.0 15
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 14
Standing Calf Raise (Machine) 140.0 20
Standing Calf Raise (Machine) 140.0 16
Standing Calf Raise (Machine) 140.0 18

Daily Steps: 5114

Dec. 15, 2021

Weight: 175.3

Program: Bulk 2021

B2021: Chest and Back

  • 3x Cable Fly (Flat Bench)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Bench Press - Wide Grip (Barbell)
  • 3x Meadows Row
  • 3x Lat Pulldown (Two Singles)
  • 3x Lat Pullover (Back, Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 20
Cable Fly (Flat Bench) 50.0 16
Cable Fly (Flat Bench) 50.0 12
Incline Bench Press (Dumbbell) 70.0 12
Incline Bench Press (Dumbbell) 70.0 13
Incline Bench Press (Dumbbell) 70.0 13
Bench Press - Wide Grip (Barbell) 175.0 8
Bench Press - Wide Grip (Barbell) 175.0 8
Bench Press - Wide Grip (Barbell) 175.0 8
Meadows Row 65.0 11
Meadows Row 65.0 11
Meadows Row 65.0 11
Lat Pulldown (Two Singles) 110.0 12
Lat Pulldown (Two Singles) 110.0 12
Lat Pulldown (Two Singles) 110.0 12
Lat Pullover (Back, Dumbbell) 25.0 15
Lat Pullover (Back, Dumbbell) 25.0 15
Lat Pullover (Back, Dumbbell) 30.0 10
Shrug (Dumbbell) 80.0 18
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 18

Daily Steps: 4554

Dec. 16, 2021

Weight: 175.3

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 Skullcrusher (Barbell)
  • 3x Close Grip Bench Press (Ez Curl Bar)
  • 2x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 16
Bicep Curl (Cable) 120.0 16
Triceps Pushdown (Cable - Straight Bar) 140.0 18
Triceps Pushdown (Cable - Straight Bar) 140.0 18
Arnold Curl 45.0 13
Arnold Curl 45.0 11
Arnold Curl 50.0 8
Arnold Curl 50.0 8
Reverse Curl (Barbell) 75.0 13
Reverse Curl (Barbell) 75.0 13
Reverse Curl (Barbell) 75.0 11
Preacher Curl (Dumbbell) 25.0 20
Preacher Curl (Dumbbell) 25.0 18
Preacher Curl (Dumbbell) 25.0 15
21 Curls 40.0 21
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 85.0 10
Triceps Pushdown (Reverse Grip) 110.0 16
Triceps Pushdown (Reverse Grip) 110.0 17

Daily Steps: 5604

Dec. 17, 2021

Weight: 175.2

Program: Bulk 2021

B202: Legs/Shoulders Variant

  • 3x Shrug (Hex Bar)
  • 4x Front Squat (Barbell)
  • 5x Deadlift And Shrug
  • 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 20
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 20
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 115.0 14
Front Squat (Barbell) 115.0 14
Front Squat (Barbell) 115.0 14
(W) Deadlift And Shrug 135.0 5
(W) Deadlift And Shrug 185.0 4
Deadlift And Shrug 245.0 4
Deadlift And Shrug 245.0 4
Deadlift And Shrug 245.0 4
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 8
Seated Overhead Press (Dumbbell) 50.0 7
Cross-Body Side Deltoid Raises 30.0 12
Cross-Body Side Deltoid Raises 30.0 12
Cross-Body Side Deltoid Raises 30.0 12
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 21
Lateral Raise Heavy Partials 45.0 22

Daily Steps: 3804

Dec. 18, 2021

Weight: 175.2

Weightlifting Rest Day.

Daily Steps: 4901

Dec. 19, 2021

Weight: 175.5

Program: Bulk 2021

B2021: Push Variant

  • 3x Upper Chest Fly
  • 3x Bench Press (Dumbbell)
  • 3x Lower Chest Fly
  • 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
Upper Chest Fly 40.0 20
Upper Chest Fly 50.0 10
Upper Chest Fly 50.0 11
Bench Press (Dumbbell) 75.0 13
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 11
Lower Chest Fly 40.0 20
Lower Chest Fly 50.0 12
Lower Chest Fly 50.0 15
T Bar (Rear Delts, Chest Supported) 85.0 14
T Bar (Rear Delts, Chest Supported) 85.0 15
T Bar (Rear Delts, Chest Supported) 85.0 14
Reverse Fly (Dumbbell) 20.0 13
Reverse Fly (Dumbbell) 20.0 12
Reverse Fly (Dumbbell) 20.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 10.0 9
Triceps Pushdown (Rope) 90.0 15
Triceps Pushdown (Rope) 90.0 12
Triceps Pushdown (Rope) 90.0 10
Triceps Extension (Cable) 90.0 8
Triceps Extension (Cable) 90.0 7
Triceps Extension (Cable) 90.0 6

Daily Steps: 3340

Dec. 20, 2021

Weight: 175.7

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Spider Goblet Curl
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 120.0 15
Rope Lat Pushdown 120.0 15
Rope Lat Pushdown 120.0 15
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 11
Hammer Curl (Dumbbell) 40.0 16
Hammer Curl (Dumbbell) 40.0 13
Spider Goblet Curl 55.0 17
Spider Goblet Curl 55.0 15
Spider Goblet Curl 55.0 14
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 16

Daily Steps: 4085

Dec. 21, 2021

Weight: 175.6

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) 52.5 21
Leg Curl (dumbbell) 52.5 21
Leg Curl (dumbbell) 52.5 15
Leg Extension (Dumbbell) 52.5 20
Leg Extension (Dumbbell) 52.5 20
Leg Extension (Dumbbell) 52.5 17
Hack Squat 90.0 15
Hack Squat 110.0 12
Hack Squat 130.0 10
Hack Squat 130.0 8
Leg Press 140.0 23
Leg Press 140.0 23
Leg Press 140.0 25
Romanian Deadlift (Barbell) 165.0 11
Romanian Deadlift (Barbell) 165.0 11
Romanian Deadlift (Barbell) 165.0 11
Hip Thrust (Barbell) 155.0 16
Hip Thrust (Barbell) 155.0 15
Hip Thrust (Barbell) 155.0 17
Standing Calf Raise (Machine) 140.0 23
Standing Calf Raise (Machine) 140.0 21
Standing Calf Raise (Machine) 140.0 19

Daily Steps: 7868

Dec. 22, 2021

Weight: 175.6

Program: Bulk 2021

B2021: Chest and Back

  • 3x Cable Fly (Flat Bench)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Bench Press - Wide Grip (Barbell)
  • 3x Meadows Row
  • 3x Lat Pulldown (Two Singles)
  • 3x Lat Pullover (Back, Dumbbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 20
Cable Fly (Flat Bench) 60.0 11
Cable Fly (Flat Bench) 60.0 9
Incline Bench Press (Dumbbell) 70.0 13
Incline Bench Press (Dumbbell) 70.0 12
Incline Bench Press (Dumbbell) 75.0 9
Bench Press - Wide Grip (Barbell) 155.0 11
Bench Press - Wide Grip (Barbell) 165.0 8
Bench Press - Wide Grip (Barbell) 165.0 8
Meadows Row 65.0 13
Meadows Row 65.0 13
Meadows Row 65.0 13
Lat Pulldown (Two Singles) 110.0 13
Lat Pulldown (Two Singles) 110.0 13
Lat Pulldown (Two Singles) 110.0 11
Lat Pullover (Back, Dumbbell) 25.0 16
Lat Pullover (Back, Dumbbell) 30.0 9
Lat Pullover (Back, Dumbbell) 30.0 9

Daily Steps: 5466

Dec. 23, 2021

Weight: 175.6

Program: Bulk 2021

B2021: Arms Variant

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 17
Bicep Curl (Cable) 120.0 17
Triceps Pushdown (Cable - Straight Bar) 140.0 19
Triceps Pushdown (Cable - Straight Bar) 140.0 19
Arnold Curl 45.0 14
Arnold Curl 45.0 12
Arnold Curl 50.0 8
Arnold Curl 50.0 9
Reverse Curl (Barbell) 75.0 14
Reverse Curl (Barbell) 75.0 12
Preacher Curl (Dumbbell) 25.0 20
Preacher Curl (Dumbbell) 30.0 11
Preacher Curl (Dumbbell) 30.0 11
21 Curls 40.0 21
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 8
Close Grip Bench Press (Ez Curl Bar) 85.0 11
Close Grip Bench Press (Ez Curl Bar) 85.0 11
Close Grip Bench Press (Ez Curl Bar) 85.0 7
Triceps Pushdown (Reverse Grip) 110.0 14
Triceps Pushdown (Reverse Grip) 110.0 12

Daily Steps: 3505

Dec. 24, 2021

Weight: 175.7

Weightlifting Rest Day.

Daily Steps: 10992

Dec. 25, 2021

Weight: 175.7

Program: Bulk 2021

B2021: Push Variant

  • 3x Upper Chest Fly
  • 3x Bench Press (Dumbbell)
  • 3x Lower Chest Fly
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Reverse Fly (Dumbbell)
  • 5x Lateral Raise (Cable)
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Upper Chest Fly 50.0 16
Upper Chest Fly 60.0 10
Upper Chest Fly 60.0 10
Bench Press (Dumbbell) 75.0 13
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 10
Lower Chest Fly 50.0 12
Lower Chest Fly 50.0 12
Lower Chest Fly 50.0 12
T Bar (Rear Delts, Chest Supported) 85.0 16
T Bar (Rear Delts, Chest Supported) 85.0 16
T Bar (Rear Delts, Chest Supported) 85.0 16
Reverse Fly (Dumbbell) 20.0 13
Reverse Fly (Dumbbell) 20.0 14
Reverse Fly (Dumbbell) 20.0 13
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 10.0 10
Cross-Body Side Deltoid Raises 30.0 9
Cross-Body Side Deltoid Raises 30.0 9
Cross-Body Side Deltoid Raises 30.0 9

Daily Steps: 5466

Dec. 26, 2021

Weight: 175.8

Program: Bulk 2021

B2021: Pull

  • 3x Rope Lat Pushdown
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 4x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Spider Goblet Curl
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Rope Lat Pushdown 120.0 16
Rope Lat Pushdown 120.0 14
Rope Lat Pushdown 120.0 13
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 7
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 10
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 100.0 12
Bicep Curl (Barbell) 100.0 11
Bicep Curl (Barbell) 105.0 9
Hammer Curl (Dumbbell) 40.0 17
Hammer Curl (Dumbbell) 40.0 15
Spider Goblet Curl 60.0 13
Spider Goblet Curl 60.0 12
Spider Goblet Curl 60.0 12
Shrug (Dumbbell) 80.0 22
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 18

Daily Steps: 3571