Workout and Weight History

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Dec. 27, 2021

Weight: 175.9

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 22
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 14
Leg Extension (Dumbbell) 52.5 20
Leg Extension (Dumbbell) 52.5 20
Leg Extension (Dumbbell) 52.5 15
Hack Squat 90.0 15
Hack Squat 110.0 15
Hack Squat 130.0 11
Hack Squat 130.0 10
Leg Press 140.0 25
Leg Press 140.0 23
Leg Press 140.0 25
Romanian Deadlift (Barbell) 165.0 12
Romanian Deadlift (Barbell) 165.0 12
Romanian Deadlift (Barbell) 165.0 12
Hip Thrust (Barbell) 165.0 12
Hip Thrust (Barbell) 165.0 11
Hip Thrust (Barbell) 165.0 12
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 15

Dec. 28, 2021

Weight: 175.9

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 (Hex Bar)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 50.0 20
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Bench Press - Wide Grip (Barbell) 155.0 12
Bench Press - Wide Grip (Barbell) 165.0 10
Bench Press - Wide Grip (Barbell) 165.0 8
Meadows Row 65.0 15
Meadows Row 65.0 15
Meadows Row 65.0 15
Lat Pulldown (Two Singles) 110.0 15
Lat Pulldown (Two Singles) 110.0 12
Lat Pulldown (Two Singles) 110.0 12
Lat Pullover (Back, Dumbbell) 30.0 10
Lat Pullover (Back, Dumbbell) 30.0 10
Lat Pullover (Back, Dumbbell) 30.0 10
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10
Shrug (Hex Bar) 220.0 12

Dec. 29, 2021

Weight: 176.0

Program: Bulk 2021

B2021: Arms Variant

  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x 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
Triceps Pushdown (Cable - Straight Bar) 140.0 20
Triceps Pushdown (Cable - Straight Bar) 140.0 18
Bicep Curl (Cable) 120.0 18
Bicep Curl (Cable) 120.0 18
Arnold Curl 50.0 10
Arnold Curl 50.0 9
Arnold Curl 50.0 10
Reverse Curl (Barbell) 75.0 12
Reverse Curl (Barbell) 75.0 12
Preacher Curl (Dumbbell) 30.0 12
Preacher Curl (Dumbbell) 30.0 12
Preacher Curl (Dumbbell) 30.0 10
21 Curls 40.0 21
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 11
Skullcrusher (Barbell) 85.0 9
Close Grip Bench Press (Ez Curl Bar) 85.0 12
Close Grip Bench Press (Ez Curl Bar) 85.0 7
Close Grip Bench Press (Ez Curl Bar) 85.0 8
Triceps Pushdown (Reverse Grip) 110.0 15
Triceps Pushdown (Reverse Grip) 110.0 15

Dec. 30, 2021

Weight: 176.2

Weightlifting Rest Day.

Dec. 31, 2021

Weight: 176.2

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)
  • 2x Cross-Body Side Deltoid Raises
  • 2x Triceps Pushdown (Rope)
  • 2x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Upper Chest Fly 50.0 15
Upper Chest Fly 50.0 15
Upper Chest Fly 60.0 10
Bench Press (Dumbbell) 75.0 13
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 8
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 14
Lower Chest Fly 50.0 13
T Bar (Rear Delts, Chest Supported) 85.0 17
T Bar (Rear Delts, Chest Supported) 90.0 12
T Bar (Rear Delts, Chest Supported) 90.0 12
Reverse Fly (Dumbbell) 20.0 15
Reverse Fly (Dumbbell) 20.0 14
Reverse Fly (Dumbbell) 25.0 9
Lateral Raise (Cable) 30.0 13
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 20.0 8
Lateral Raise (Cable) 10.0 11
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 9

Jan. 1, 2022

Weight: 176.2

Weightlifting Rest Day.

Jan. 2, 2022

Weight: 176.2

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 17
Rope Lat Pushdown 120.0 16
Rope Lat Pushdown 120.0 12
Pull Up 0.0 10
Pull Up 25.0 5
Pull Up 25.0 5
T Bar Row (Chest Supported) 85.0 15
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 11
Bicep Curl (Barbell) 95.0 13
Bicep Curl (Barbell) 100.0 11
Bicep Curl (Barbell) 100.0 9
Bicep Curl (Barbell) 105.0 8
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Spider Goblet Curl 60.0 15
Spider Goblet Curl 60.0 13
Spider Goblet Curl 60.0 11
Shrug (Dumbbell) 80.0 25
Shrug (Dumbbell) 80.0 21
Shrug (Dumbbell) 80.0 21

Jan. 3, 2022

Weight: 176.4

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)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 23
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 15
Leg Extension (Dumbbell) 52.5 21
Leg Extension (Dumbbell) 52.5 18
Leg Extension (Dumbbell) 52.5 20
Hack Squat 110.0 15
Hack Squat 110.0 15
Hack Squat 130.0 11
Hack Squat 130.0 10
Leg Press 140.0 27
Leg Press 150.0 18
Leg Press 150.0 18
Romanian Deadlift (Barbell) 165.0 13
Romanian Deadlift (Barbell) 165.0 13
Romanian Deadlift (Barbell) 175.0 10
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 155.0 13
Hip Thrust (Barbell) 175.0 10

Jan. 4, 2022

Weight: 176.5

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 21
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 60.0 12
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 75.0 9
Bench Press - Wide Grip (Barbell) 165.0 11
Bench Press - Wide Grip (Barbell) 165.0 10
Bench Press - Wide Grip (Barbell) 175.0 8
Meadows Row 70.0 11
Meadows Row 70.0 11
Meadows Row 70.0 11
Lat Pulldown (Two Singles) 110.0 15
Lat Pulldown (Two Singles) 120.0 10
Lat Pulldown (Two Singles) 130.0 9
Lat Pullover (Back, Dumbbell) 30.0 11
Lat Pullover (Back, Dumbbell) 30.0 11
Lat Pullover (Back, Dumbbell) 30.0 11

Jan. 5, 2022

Weight: 176.5

Program: Bulk 2021

B2021: Arms Variant

  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x 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
Triceps Pushdown (Cable - Straight Bar) 140.0 20
Triceps Pushdown (Cable - Straight Bar) 140.0 20
Bicep Curl (Cable) 120.0 20
Bicep Curl (Cable) 120.0 20
Arnold Curl 50.0 11
Arnold Curl 50.0 11
Arnold Curl 50.0 9
Reverse Curl (Barbell) 75.0 13
Reverse Curl (Barbell) 75.0 12
Preacher Curl (Dumbbell) 30.0 14
Preacher Curl (Dumbbell) 30.0 13
Preacher Curl (Dumbbell) 30.0 12
21 Curls 40.0 24
Skullcrusher (Barbell) 80.0 15
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 90.0 8
Close Grip Bench Press (Ez Curl Bar) 80.0 14
Close Grip Bench Press (Ez Curl Bar) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 90.0 8
Triceps Pushdown (Reverse Grip) 110.0 19
Triceps Pushdown (Reverse Grip) 120.0 13

Jan. 6, 2022

Weight: 176.6

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) 220.0 13
Shrug (Hex Bar) 220.0 15
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
(W) Deadlift And Shrug 185.0 5
(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
Seated Overhead Press (Dumbbell) 50.0 9
Seated Overhead Press (Dumbbell) 50.0 9
Seated Overhead Press (Dumbbell) 50.0 9
Cross-Body Side Deltoid Raises 30.0 13
Cross-Body Side Deltoid Raises 30.0 13
Cross-Body Side Deltoid Raises 30.0 13
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12

Jan. 7, 2022

Weight: 176.6

Weightlifting Rest Day.

Jan. 8, 2022

Weight: 176.6

Program: Bulk 2021

B2021: Push Variant

  • 3x Upper Chest Fly
  • 3x Bench Press (Dumbbell)
  • 2x Decline Bench Press (Barbell)
  • 2x Lower Chest Fly
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Reverse Fly (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 2x Incline Y-Deltoid Raises
  • 2x Triceps Pushdown (Rope)
  • 2x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Upper Chest Fly 50.0 17
Upper Chest Fly 60.0 11
Upper Chest Fly 60.0 11
Bench Press (Dumbbell) 75.0 14
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 8
Decline Bench Press (Barbell) 155.0 12
Decline Bench Press (Barbell) 175.0 10
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 13
T Bar (Rear Delts, Chest Supported) 90.0 13
T Bar (Rear Delts, Chest Supported) 90.0 13
T Bar (Rear Delts, Chest Supported) 90.0 13
Reverse Fly (Dumbbell) 20.0 16
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 10
Lateral Raise (Cable) 30.0 14
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 32.5 9
Incline Y-Deltoid Raises 12.5 17
Incline Y-Deltoid Raises 15.0 16
Triceps Pushdown (Rope) 90.0 12
Triceps Pushdown (Rope) 90.0 10
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 9

Jan. 9, 2022

Weight: 176.6

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 18
Rope Lat Pushdown 120.0 16
Rope Lat Pushdown 120.0 9
Pull Up 0.0 11
Pull Up 25.0 6
Pull Up 25.0 6
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
Bicep Curl (Barbell) 95.0 14
Bicep Curl (Barbell) 100.0 12
Bicep Curl (Barbell) 100.0 10
Hammer Curl (Dumbbell) 40.0 17
Hammer Curl (Dumbbell) 40.0 16
Spider Goblet Curl 60.0 15
Spider Goblet Curl 60.0 14
Spider Goblet Curl 60.0 13
Shrug (Dumbbell) 80.0 23
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 21

Jan. 10, 2022

Weight: 176.8

Program: Bulk 2021

B2021: Legs

  • 2x Leg Curl (dumbbell)
  • 2x 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 25
Leg Curl (dumbbell) 52.5 15
Leg Extension (Dumbbell) 52.5 23
Leg Extension (Dumbbell) 52.5 17
Hack Squat 110.0 15
Hack Squat 130.0 12
Hack Squat 140.0 10
Hack Squat 140.0 9
Leg Press 150.0 20
Leg Press 150.0 20
Leg Press 150.0 20
Romanian Deadlift (Barbell) 165.0 15
Romanian Deadlift (Barbell) 175.0 11
Romanian Deadlift (Barbell) 175.0 11
Hip Thrust (Barbell) 135.0 17
Hip Thrust (Barbell) 155.0 15
Hip Thrust (Barbell) 175.0 12
Standing Calf Raise (Machine) 160.0 21
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 15

Jan. 11, 2022

Weight: 176.8

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) 60.0 15
Cable Fly (Flat Bench) 60.0 14
Cable Fly (Flat Bench) 60.0 10
Incline Bench Press (Dumbbell) 75.0 12
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 75.0 10
Bench Press - Wide Grip (Barbell) 165.0 12
Bench Press - Wide Grip (Barbell) 175.0 9
Bench Press - Wide Grip (Barbell) 185.0 6
Meadows Row 70.0 12
Meadows Row 70.0 12
Meadows Row 75.0 10
Lat Pulldown (Two Singles) 120.0 11
Lat Pulldown (Two Singles) 120.0 11
Lat Pulldown (Two Singles) 120.0 11
Lat Pullover (Back, Dumbbell) 30.0 12
Lat Pullover (Back, Dumbbell) 30.0 12
Lat Pullover (Back, Dumbbell) 30.0 12

Jan. 12, 2022

Weight: 176.8

Program: Bulk 2021

B2021: Arms Variant

  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x 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
Triceps Pushdown (Cable - Straight Bar) 140.0 21
Triceps Pushdown (Cable - Straight Bar) 150.0 14
Bicep Curl (Cable) 130.0 15
Bicep Curl (Cable) 130.0 15
Arnold Curl 50.0 12
Arnold Curl 50.0 10
Arnold Curl 50.0 10
Reverse Curl (Barbell) 75.0 15
Reverse Curl (Barbell) 75.0 12
Preacher Curl (Dumbbell) 30.0 15
Preacher Curl (Dumbbell) 30.0 15
Preacher Curl (Dumbbell) 30.0 12
21 Curls 40.0 25
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 90.0 11
Skullcrusher (Barbell) 95.0 8
Close Grip Bench Press (Ez Curl Bar) 85.0 10
Close Grip Bench Press (Ez Curl Bar) 90.0 9
Close Grip Bench Press (Ez Curl Bar) 95.0 7
Triceps Pushdown (Reverse Grip) 120.0 14
Triceps Pushdown (Reverse Grip) 120.0 13

Jan. 13, 2022

Weight: 176.9

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) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 16
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 115.0 15
Front Squat (Barbell) 125.0 10
Front Squat (Barbell) 125.0 10
(W) Deadlift And Shrug 185.0 5
(W) Deadlift And Shrug 135.0 5
Deadlift And Shrug 225.0 7
Deadlift And Shrug 225.0 7
Deadlift And Shrug 245.0 5
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 8
Cross-Body Side Deltoid Raises 32.5 10
Cross-Body Side Deltoid Raises 32.5 10
Cross-Body Side Deltoid Raises 32.5 10
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 12

Jan. 14, 2022

Weight: 177.0

Weightlifting Rest Day.

Jan. 15, 2022

Weight: 176.9

Program: Bulk 2021

B2021: Push Variant

  • 3x Upper Chest Fly
  • 3x Bench Press (Dumbbell)
  • 2x Decline Bench Press (Barbell)
  • 2x Lower Chest Fly
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Reverse Fly (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 2x Incline Y-Deltoid Raises
  • 2x Triceps Pushdown (Rope)
  • 2x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Upper Chest Fly 50.0 16
Upper Chest Fly 50.0 14
Upper Chest Fly 60.0 10
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 7
Decline Bench Press (Barbell) 155.0 13
Decline Bench Press (Barbell) 175.0 8
Lower Chest Fly 50.0 14
Lower Chest Fly 50.0 13
T Bar (Rear Delts, Chest Supported) 90.0 15
T Bar (Rear Delts, Chest Supported) 90.0 15
T Bar (Rear Delts, Chest Supported) 90.0 15
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Incline Y-Deltoid Raises 20.0 15
Incline Y-Deltoid Raises 20.0 15
Triceps Pushdown (Rope) 90.0 13
Triceps Pushdown (Rope) 90.0 12
Triceps Extension (Cable) 90.0 10
Triceps Extension (Cable) 90.0 9

Jan. 16, 2022

Weight: 177.0

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 20
Rope Lat Pushdown 130.0 10
Rope Lat Pushdown 130.0 10
Pull Up 0.0 9
Pull Up 25.0 6
Pull Up 25.0 5
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 100.0 10
Hammer Curl (Dumbbell) 40.0 14
Hammer Curl (Dumbbell) 40.0 14
Spider Goblet Curl 60.0 16
Spider Goblet Curl 60.0 17
Spider Goblet Curl 60.0 12
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 20

Jan. 17, 2022

Weight: 177.1

Program: Bulk 2021

B2021: Legs

  • 2x Leg Curl (dumbbell)
  • 2x 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 26
Leg Curl (dumbbell) 52.5 21
Leg Extension (Dumbbell) 52.5 21
Leg Extension (Dumbbell) 52.5 15
Hack Squat 110.0 16
Hack Squat 130.0 14
Hack Squat 140.0 11
Hack Squat 140.0 10
Leg Press 150.0 22
Leg Press 150.0 21
Leg Press 150.0 21
Romanian Deadlift (Barbell) 175.0 12
Romanian Deadlift (Barbell) 175.0 12
Romanian Deadlift (Barbell) 175.0 12
Hip Thrust (Barbell) 135.0 20
Hip Thrust (Barbell) 155.0 17
Hip Thrust (Barbell) 175.0 13
Standing Calf Raise (Machine) 160.0 25
Standing Calf Raise (Machine) 160.0 18
Standing Calf Raise (Machine) 160.0 13

Jan. 18, 2022

Weight: 177.2

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) 60.0 16
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 9
Bench Press - Wide Grip (Barbell) 175.0 10
Bench Press - Wide Grip (Barbell) 175.0 8
Bench Press - Wide Grip (Barbell) 185.0 7
Meadows Row 75.0 11
Meadows Row 75.0 11
Meadows Row 75.0 11
Lat Pulldown (Two Singles) 120.0 12
Lat Pulldown (Two Singles) 130.0 10
Lat Pulldown (Two Singles) 130.0 10
Lat Pullover (Back, Dumbbell) 30.0 14
Lat Pullover (Back, Dumbbell) 30.0 14
Lat Pullover (Back, Dumbbell) 30.0 14

Jan. 19, 2022

Weight: 177.2

Weightlifting Rest Day.

Jan. 20, 2022

Weight: 177.2

Program: Bulk 2021

B2021: Arms Variant

  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x 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
Triceps Pushdown (Cable - Straight Bar) 150.0 15
Triceps Pushdown (Cable - Straight Bar) 150.0 15
Bicep Curl (Cable) 130.0 16
Bicep Curl (Cable) 130.0 16
Arnold Curl 50.0 12
Arnold Curl 50.0 11
Arnold Curl 50.0 9
Reverse Curl (Barbell) 75.0 14
Reverse Curl (Barbell) 75.0 13
Preacher Curl (Dumbbell) 30.0 16
Preacher Curl (Dumbbell) 30.0 15
Preacher Curl (Dumbbell) 30.0 14
21 Curls 40.0 27
Skullcrusher (Barbell) 85.0 15
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 95.0 8
Close Grip Bench Press (Ez Curl Bar) 85.0 12
Close Grip Bench Press (Ez Curl Bar) 90.0 10
Close Grip Bench Press (Ez Curl Bar) 95.0 6
Triceps Pushdown (Reverse Grip) 120.0 15
Triceps Pushdown (Reverse Grip) 120.0 15