Workout and Weight History

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Jan. 21, 2022

Weight: 177.6

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
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 220.0 17
Shrug (Hex Bar) 220.0 17
Shrug (Hex Bar) 220.0 18
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 125.0 12
Front Squat (Barbell) 135.0 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 8
Deadlift And Shrug 245.0 6
Deadlift And Shrug 245.0 5
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 55.0 6
Cross-Body Side Deltoid Raises 32.5 11
Cross-Body Side Deltoid Raises 32.5 11
Cross-Body Side Deltoid Raises 32.5 10
Lateral Raise Heavy Partials 40.0 30
Lateral Raise Heavy Partials 40.0 23

Jan. 22, 2022

Weight: 177.6

Weightlifting Rest Day.

Jan. 23, 2022

Weight: 177.6

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 18
Upper Chest Fly 50.0 15
Upper Chest Fly 60.0 10
Bench Press (Dumbbell) 80.0 11
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 10
Decline Bench Press (Barbell) 175.0 9
Decline Bench Press (Barbell) 175.0 10
Lower Chest Fly 50.0 15
Lower Chest Fly 50.0 15
T Bar (Rear Delts, Chest Supported) 95.0 11
T Bar (Rear Delts, Chest Supported) 95.0 11
T Bar (Rear Delts, Chest Supported) 95.0 11
Reverse Fly (Dumbbell) 25.0 11
Reverse Fly (Dumbbell) 25.0 11
Reverse Fly (Dumbbell) 25.0 11
Lateral Raise (Cable) 32.5 12
Lateral Raise (Cable) 32.5 11
Lateral Raise (Cable) 32.5 10
Incline Y-Deltoid Raises 25.0 10
Incline Y-Deltoid Raises 25.0 10
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. 24, 2022

Weight: 177.8

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

More Detail

Exercise Weight Reps
Rope Lat Pushdown 130.0 12
Rope Lat Pushdown 130.0 12
Rope Lat Pushdown 130.0 12
Pull Up 0.0 11
Pull Up 25.0 7
Pull Up 25.0 7
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 100.0 10
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 100.0 11
Bicep Curl (Barbell) 105.0 10
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 15
Spider Goblet Curl 60.0 16
Spider Goblet Curl 65.0 12
Spider Goblet Curl 65.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.9 miles (0:14:39)

Jan. 25, 2022

Weight: 177.8

Program: Bulk 2021

B2021: Legs

  • 2x Leg Curl (dumbbell)
  • 2x 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) 52.5 23
Leg Curl (dumbbell) 52.5 19
Leg Extension (Dumbbell) 52.5 23
Leg Extension (Dumbbell) 52.5 20
(W) Hack Squat 90.0 8
Hack Squat 110.0 15
Hack Squat 130.0 12
Hack Squat 140.0 10
Hack Squat 140.0 10
Leg Press 150.0 23
Leg Press 150.0 23
Leg Press 150.0 18
Romanian Deadlift (Barbell) 175.0 13
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Hip Thrust (Barbell) 155.0 18
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 10

Jan. 26, 2022

Weight: 177.9

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)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 60.0 17
Cable Fly (Flat Bench) 60.0 14
Cable Fly (Flat Bench) 60.0 13
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 75.0 10
Bench Press - Wide Grip (Barbell) 175.0 11
Bench Press - Wide Grip (Barbell) 175.0 10
Bench Press - Wide Grip (Barbell) 185.0 7
Meadows Row 75.0 13
Meadows Row 75.0 13
Meadows Row 75.0 13
Lat Pulldown (Two Singles) 110.0 15
Lat Pulldown (Two Singles) 120.0 12
Lat Pulldown (Two Singles) 130.0 10
Lat Pullover (Back, Dumbbell) 30.0 15
Lat Pullover (Back, Dumbbell) 35.0 9
Lat Pullover (Back, Dumbbell) 35.0 10

Jan. 27, 2022

Weight: 177.9

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 17
Triceps Pushdown (Cable - Straight Bar) 150.0 17
Bicep Curl (Cable) 130.0 17
Bicep Curl (Cable) 130.0 17
Arnold Curl 50.0 13
Arnold Curl 55.0 7
Arnold Curl 55.0 8
Reverse Curl (Barbell) 75.0 16
Reverse Curl (Barbell) 75.0 13
Preacher Curl (Dumbbell) 30.0 15
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
21 Curls 45.0 21
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 100.0 8
Close Grip Bench Press (Ez Curl Bar) 90.0 10
Close Grip Bench Press (Ez Curl Bar) 95.0 8
Close Grip Bench Press (Ez Curl Bar) 100.0 7
Triceps Pushdown (Reverse Grip) 110.0 17
Triceps Pushdown (Reverse Grip) 120.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:15:03)

Jan. 28, 2022

Weight: 177.9

Weightlifting Rest Day.

Jan. 29, 2022

Weight: 178.1

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 20
Upper Chest Fly 60.0 11
Upper Chest Fly 60.0 11
Bench Press (Dumbbell) 80.0 12
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 10
Decline Bench Press (Barbell) 175.0 11
Decline Bench Press (Barbell) 175.0 11
Lower Chest Fly 50.0 16
Lower Chest Fly 50.0 16
T Bar (Rear Delts, Chest Supported) 95.0 13
T Bar (Rear Delts, Chest Supported) 95.0 13
T Bar (Rear Delts, Chest Supported) 95.0 13
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 12
Lateral Raise (Cable) 32.5 13
Lateral Raise (Cable) 32.5 13
Lateral Raise (Cable) 32.5 10
Incline Y-Deltoid Raises 25.0 11
Incline Y-Deltoid Raises 25.0 12
Triceps Pushdown (Rope) 90.0 13
Triceps Pushdown (Rope) 90.0 11
Triceps Extension (Cable) 90.0 11
Triceps Extension (Cable) 90.0 10

Jan. 30, 2022

Weight: 178.2

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 130.0 15
Rope Lat Pushdown 130.0 13
Rope Lat Pushdown 130.0 13
Pull Up 0.0 8
Pull Up 25.0 5
Pull Up 25.0 5
T Bar Row (Chest Supported) 95.0 11
T Bar Row (Chest Supported) 95.0 11
T Bar Row (Chest Supported) 95.0 9
Bicep Curl (Barbell) 95.0 15
Bicep Curl (Barbell) 100.0 13
Bicep Curl (Barbell) 105.0 11
Hammer Curl (Dumbbell) 40.0 17
Hammer Curl (Dumbbell) 40.0 15
Spider Goblet Curl 65.0 15
Spider Goblet Curl 65.0 15
Spider Goblet Curl 65.0 12
Shrug (Dumbbell) 80.0 22
Shrug (Dumbbell) 80.0 21
Shrug (Dumbbell) 80.0 20

Jan. 31, 2022

Weight: 178.3

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 21
Leg Extension (Dumbbell) 52.5 23
Leg Extension (Dumbbell) 52.5 23
Hack Squat 110.0 15
Hack Squat 130.0 12
Hack Squat 140.0 10
Hack Squat 150.0 8
Leg Press 150.0 25
Leg Press 160.0 20
Leg Press 160.0 15
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Hip Thrust (Barbell) 155.0 20
Hip Thrust (Barbell) 175.0 15
Hip Thrust (Barbell) 175.0 13
Standing Calf Raise (Machine) 160.0 20
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 16

Feb. 1, 2022

Weight: 178.4

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 17
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 60.0 12
Incline Bench Press (Dumbbell) 75.0 12
Incline Bench Press (Dumbbell) 75.0 12
Incline Bench Press (Dumbbell) 75.0 9
Bench Press - Wide Grip (Barbell) 175.0 10
Bench Press - Wide Grip (Barbell) 185.0 6
Bench Press - Wide Grip (Barbell) 185.0 6
Meadows Row 75.0 15
Meadows Row 75.0 15
Meadows Row 80.0 10
Lat Pulldown (Two Singles) 130.0 11
Lat Pulldown (Two Singles) 130.0 11
Lat Pulldown (Two Singles) 130.0 10
Lat Pullover (Back, Dumbbell) 35.0 11
Lat Pullover (Back, Dumbbell) 35.0 10
Lat Pullover (Back, Dumbbell) 35.0 10

Non-Weightlifting Exercise

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

Feb. 2, 2022

Weight: 178.4

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 18
Triceps Pushdown (Cable - Straight Bar) 150.0 18
Bicep Curl (Cable) 130.0 18
Bicep Curl (Cable) 130.0 18
Arnold Curl 50.0 14
Arnold Curl 55.0 8
Arnold Curl 55.0 8
Reverse Curl (Barbell) 75.0 16
Reverse Curl (Barbell) 80.0 13
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
21 Curls 45.0 21
Skullcrusher (Barbell) 90.0 13
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 100.0 9
Close Grip Bench Press (Ez Curl Bar) 90.0 11
Close Grip Bench Press (Ez Curl Bar) 95.0 8
Close Grip Bench Press (Ez Curl Bar) 100.0 6
Triceps Pushdown (Reverse Grip) 120.0 13
Triceps Pushdown (Reverse Grip) 120.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.9 miles (0:15:03)

Feb. 3, 2022

Weight: 178.5

Program: Bulk 2021

B202: Legs/Shoulders Variant

  • 3x Shrug (Hex Bar)
  • 4x Front Squat (Barbell)
  • 5x Deadlift And Shrug
  • 3x Seated Overhead Press (Dumbbell)
  • 2x Cross-Body Side Deltoid Raises
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 220.0 18
Shrug (Hex Bar) 220.0 18
Shrug (Hex Bar) 220.0 18
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 135.0 11
Front Squat (Barbell) 135.0 11
Front Squat (Barbell) 125.0 11
(W) Deadlift And Shrug 185.0 4
(W) Deadlift And Shrug 135.0 5
Deadlift And Shrug 225.0 9
Deadlift And Shrug 245.0 7
Deadlift And Shrug 255.0 5
Seated Overhead Press (Dumbbell) 50.0 12
Seated Overhead Press (Dumbbell) 55.0 7
Seated Overhead Press (Dumbbell) 55.0 6
Cross-Body Side Deltoid Raises 32.5 12
Cross-Body Side Deltoid Raises 32.5 12
Lateral Raise Heavy Partials 40.0 26
Lateral Raise Heavy Partials 40.0 25

Feb. 4, 2022

Weight: 178.6

Weightlifting Rest Day.

Feb. 5, 2022

Weight: 178.6

Program: Arms Focus

AF Day 1: Upper

  • 3x Hanging Knee Raise
  • 5x Bench Press (Barbell)
  • 4x Cable Fly (Flat Bench)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 4x Incline Row (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 10
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 12
Bench Press (Barbell) 175.0 11
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 195.0 6
Cable Fly (Flat Bench) 50.0 18
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 70.0 8
Seated Overhead Press (Dumbbell) 45.0 12
Seated Overhead Press (Dumbbell) 50.0 8
Seated Overhead Press (Dumbbell) 55.0 6
Seated Overhead Press (Dumbbell) 55.0 5
Lateral Raise (Cable) 32.5 12
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Incline Row (Dumbbell) 45.0 15
Incline Row (Dumbbell) 50.0 15
Incline Row (Dumbbell) 55.0 12
Incline Row (Dumbbell) 60.0 11

Feb. 6, 2022

Weight: 178.7

Program: Arms Focus

AF: Arms 1

  • 3x Cable Crunch
  • 4x EZ Curl
  • 3x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 4x Close Grip Ben H Press (Hammer Bar)
  • 4x Triceps Pushdown (Reverse Grip)
  • 4x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Cable Crunch 140.0 25
Cable Crunch 150.0 20
Cable Crunch 150.0 20
EZ Curl 85.0 15
EZ Curl 85.0 15
EZ Curl 95.0 10
EZ Curl 95.0 10
Hammer Curl (Dumbbell) 40.0 16
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 11
Goblet Curl 65.0 15
Goblet Curl 70.0 12
Goblet Curl 75.0 10
Close Grip Ben H Press (Hammer Bar) 135.0 12
Close Grip Ben H Press (Hammer Bar) 135.0 10
Close Grip Ben H Press (Hammer Bar) 145.0 8
Close Grip Ben H Press (Hammer Bar) 145.0 8
Triceps Pushdown (Reverse Grip) 110.0 15
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 130.0 10
Triceps Pushdown (Reverse Grip) 140.0 8
Shrug (Hex Bar) 220.0 18
Shrug (Hex Bar) 220.0 18
Shrug (Hex Bar) 230.0 12
Shrug (Hex Bar) 230.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:15:04)

Feb. 7, 2022

Weight: 178.8

Program: Arms Focus

AF Day 3: Lower

  • 2x Side Crunch
  • 5x Front Squat (Barbell)
  • 4x Deadlift (Barbell)
  • 3x Leg Press
  • 4x Hip Thrust (Barbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Side Crunch 0.0 0
Side Crunch 0.0 0
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 115.0 15
Front Squat (Barbell) 135.0 12
Front Squat (Barbell) 145.0 8
Front Squat (Barbell) 155.0 5
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 245.0 7
Deadlift (Barbell) 265.0 4
Leg Press 160.0 15
Leg Press 160.0 15
Leg Press 160.0 15
Hip Thrust (Barbell) 155.0 16
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:15:02)

Feb. 8, 2022

Weight: 178.9

Program: Arms Focus

AF Day 4: Arms 2

  • 3x Hanging Knee Raise With Twist
  • 4x Hammer Curl (Barbell)
  • 3x Barbell Spider Curl
  • 12x Dumbbell Curl - Run The Rack
  • 4x Triceps Extension (Cable)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hammer Curl (Barbell) 65.0 15
Hammer Curl (Barbell) 75.0 12
Hammer Curl (Barbell) 85.0 10
Hammer Curl (Barbell) 95.0 8
Barbell Spider Curl 65.0 15
Barbell Spider Curl 75.0 10
Barbell Spider Curl 75.0 11
Dumbbell Curl - Run The Rack 45.0 10
Dumbbell Curl - Run The Rack 40.0 6
Dumbbell Curl - Run The Rack 35.0 5
Dumbbell Curl - Run The Rack 30.0 6
Dumbbell Curl - Run The Rack 25.0 7
Dumbbell Curl - Run The Rack 20.0 12
Dumbbell Curl - Run The Rack 45.0 9
Dumbbell Curl - Run The Rack 40.0 4
Dumbbell Curl - Run The Rack 35.0 4
Dumbbell Curl - Run The Rack 30.0 5
Dumbbell Curl - Run The Rack 25.0 7
Dumbbell Curl - Run The Rack 20.0 8
Triceps Extension (Cable) 90.0 16
Triceps Extension (Cable) 100.0 15
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 7
Shrug (Dumbbell) 80.0 21
Shrug (Dumbbell) 80.0 23
Shrug (Dumbbell) 80.0 20

Feb. 9, 2022

Weight: 178.9

Program: Arms Focus

AF Day 5: Upper 2

  • 3x Lower Chest Fly
  • 4x Incline Bench Press (Barbell)
  • 3x Reverse Fly (Cable)
  • 3x Lateral Raise (Dumbbell)
  • 4x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Lower Chest Fly 50.0 16
Lower Chest Fly 60.0 12
Lower Chest Fly 60.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 145.0 10
Incline Bench Press (Barbell) 155.0 8
Reverse Fly (Cable) 20.0 20
Reverse Fly (Cable) 22.5 13
Reverse Fly (Cable) 22.5 14
Lateral Raise (Dumbbell) 20.0 16
Lateral Raise (Dumbbell) 22.5 12
Lateral Raise (Dumbbell) 25.0 10
Lat Pulldown (Cable) 100.0 15
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 130.0 9
T Bar Row (Chest Supported) 95.0 12
T Bar Row (Chest Supported) 95.0 12
T Bar Row (Chest Supported) 100.0 10

Feb. 10, 2022

Weight: 179.0

Program: Arms Focus

AF Day 6: Arms 3

  • 3x Side Bend (Cable)
  • 4x Incline Curl (Dumbbell)
  • 3x Reverse Grip Curl (Cable)
  • 2x Bicep Curl (Barbell)
  • 2x Drag Curl (barbell)
  • 1x 21 Curls
  • 4x Skullcrusher (Barbell)
  • 4x Triceps Pushdown (Rope)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Side Bend (Cable) 80.0 20
Side Bend (Cable) 90.0 20
Side Bend (Cable) 100.0 20
Incline Curl (Dumbbell) 30.0 15
Incline Curl (Dumbbell) 35.0 15
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 45.0 8
Reverse Grip Curl (Cable) 80.0 16
Reverse Grip Curl (Cable) 90.0 13
Reverse Grip Curl (Cable) 100.0 13
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 105.0 7
Drag Curl (barbell) 95.0 8
Drag Curl (barbell) 105.0 5
21 Curls 45.0 21
Skullcrusher (Barbell) 90.0 14
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 100.0 9
Skullcrusher (Barbell) 105.0 7
Triceps Pushdown (Rope) 80.0 15
Triceps Pushdown (Rope) 90.0 12
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 110.0 9
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:14:45)

Feb. 11, 2022

Weight: 179.0

Weightlifting Rest Day.

Feb. 12, 2022

Weight: 179.1

Program: Arms Focus

AF Day 1: Upper

  • 3x Hanging Knee Raise
  • 5x Bench Press (Barbell)
  • 4x Cable Fly (Flat Bench)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 4x Incline Row (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 11
Hanging Knee Raise 0.0 11
Hanging Knee Raise 0.0 9
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 175.0 12
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 8
Cable Fly (Flat Bench) 60.0 14
Cable Fly (Flat Bench) 60.0 11
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Seated Overhead Press (Dumbbell) 45.0 13
Seated Overhead Press (Dumbbell) 50.0 9
Seated Overhead Press (Dumbbell) 55.0 5
Seated Overhead Press (Dumbbell) 55.0 6
Lateral Raise (Cable) 32.5 11
Lateral Raise (Cable) 35.0 9
Lateral Raise (Cable) 35.0 9
Incline Row (Dumbbell) 60.0 12
Incline Row (Dumbbell) 60.0 12
Incline Row (Dumbbell) 65.0 10
Incline Row (Dumbbell) 65.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:15:01)

Feb. 13, 2022

Weight: 179.1

Program: Arms Focus

AF: Arms 1

  • 3x Cable Crunch
  • 4x EZ Curl
  • 3x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 4x Close Grip Ben H Press (Hammer Bar)
  • 4x Triceps Pushdown (Reverse Grip)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Cable Crunch 140.0 25
Cable Crunch 150.0 20
Cable Crunch 150.0 20
EZ Curl 90.0 13
EZ Curl 90.0 12
EZ Curl 100.0 10
EZ Curl 100.0 8
Hammer Curl (Dumbbell) 40.0 20
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 50.0 8
Goblet Curl 70.0 15
Goblet Curl 75.0 12
Goblet Curl 80.0 10
Close Grip Ben H Press (Hammer Bar) 135.0 11
Close Grip Ben H Press (Hammer Bar) 135.0 8
Close Grip Ben H Press (Hammer Bar) 145.0 6
Close Grip Ben H Press (Hammer Bar) 145.0 6
Triceps Pushdown (Reverse Grip) 110.0 16
Triceps Pushdown (Reverse Grip) 120.0 13
Triceps Pushdown (Reverse Grip) 130.0 10
Triceps Pushdown (Reverse Grip) 140.0 8
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 13
Shrug (Hex Bar) 240.0 12

Feb. 14, 2022

Weight: 179.1

Program: Arms Focus

AF Day 3: Lower

  • 3x Side Crunch
  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 3x Leg Press
  • 4x Hip Thrust (Barbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Side Crunch 0.0 0
Side Crunch 0.0 0
Side Crunch 0.0 0
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 135.0 12
Front Squat (Barbell) 145.0 8
Front Squat (Barbell) 155.0 7
Front Squat (Barbell) 165.0 4
(W) Deadlift (Barbell) 185.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Leg Press 160.0 17
Leg Press 160.0 17
Leg Press 160.0 17
Hip Thrust (Barbell) 155.0 18
Hip Thrust (Barbell) 175.0 14
Hip Thrust (Barbell) 185.0 12
Hip Thrust (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 11
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:15:01)