Workout and Weight History

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Feb. 15, 2022

Weight: 179.1

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 10
Hanging Knee Raise With Twist 0.0 10
Hanging Knee Raise With Twist 0.0 10
Hammer Curl (Barbell) 75.0 13
Hammer Curl (Barbell) 85.0 12
Hammer Curl (Barbell) 95.0 11
Hammer Curl (Barbell) 105.0 8
Barbell Spider Curl 75.0 12
Barbell Spider Curl 75.0 12
Barbell Spider Curl 85.0 8
Dumbbell Curl - Run The Rack 45.0 11
Dumbbell Curl - Run The Rack 40.0 6
Dumbbell Curl - Run The Rack 35.0 6
Dumbbell Curl - Run The Rack 30.0 7
Dumbbell Curl - Run The Rack 25.0 8
Dumbbell Curl - Run The Rack 20.0 10
Dumbbell Curl - Run The Rack 45.0 10
Dumbbell Curl - Run The Rack 40.0 5
Dumbbell Curl - Run The Rack 35.0 5
Dumbbell Curl - Run The Rack 30.0 4
Dumbbell Curl - Run The Rack 25.0 7
Dumbbell Curl - Run The Rack 20.0 9
Triceps Extension (Cable) 100.0 17
Triceps Extension (Cable) 110.0 12
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 13
Triceps Pushdown (Cable - Straight Bar) 150.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Shrug (Dumbbell) 80.0 25
Shrug (Dumbbell) 80.0 22
Shrug (Dumbbell) 80.0 20

Feb. 16, 2022

Weight: 179.0

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)

More Detail

Exercise Weight Reps
Lower Chest Fly 50.0 20
Lower Chest Fly 60.0 14
Lower Chest Fly 70.0 9
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 145.0 11
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 165.0 6
Reverse Fly (Cable) 20.0 21
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Lateral Raise (Dumbbell) 22.5 14
Lateral Raise (Dumbbell) 25.0 11
Lateral Raise (Dumbbell) 25.0 11
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10

Non-Weightlifting Exercise

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

Feb. 17, 2022

Weight: 179.0

Program: Arms Focus

AF Day 6: Arms 3

  • 2x Side Bend (Dumbbell)
  • 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 (Dumbbell) 50.0 20
Side Bend (Dumbbell) 50.0 20
Incline Curl (Dumbbell) 35.0 16
Incline Curl (Dumbbell) 40.0 13
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Reverse Grip Curl (Cable) 100.0 15
Reverse Grip Curl (Cable) 110.0 11
Reverse Grip Curl (Cable) 120.0 10
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 8
Drag Curl (barbell) 95.0 6
Drag Curl (barbell) 105.0 5
21 Curls 45.0 24
Skullcrusher (Barbell) 90.0 15
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 105.0 6
Triceps Pushdown (Rope) 90.0 14
Triceps Pushdown (Rope) 100.0 11
Triceps Pushdown (Rope) 110.0 10
Triceps Pushdown (Rope) 120.0 8
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.5 miles (0:11:34)

Feb. 18, 2022

Weight: 179.1

Weightlifting Rest Day.

Feb. 19, 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 Kneeling Overhead Press (Dumbell)
  • 3x Lateral Raise (Cable)
  • 4x Incline Row (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 12
Hanging Knee Raise 0.0 12
Hanging Knee Raise 0.0 10
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 175.0 13
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 205.0 5
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 70.0 6
Kneeling Overhead Press (Dumbell) 40.0 12
Kneeling Overhead Press (Dumbell) 40.0 12
Kneeling Overhead Press (Dumbell) 45.0 10
Kneeling Overhead Press (Dumbell) 50.0 7
Lateral Raise (Cable) 32.5 12
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Incline Row (Dumbbell) 60.0 14
Incline Row (Dumbbell) 65.0 12
Incline Row (Dumbbell) 70.0 10
Incline Row (Dumbbell) 70.0 10

Feb. 20, 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 150.0 23
Cable Crunch 150.0 23
Cable Crunch 150.0 23
EZ Curl 90.0 14
EZ Curl 90.0 13
EZ Curl 100.0 11
EZ Curl 100.0 9
Hammer Curl (Dumbbell) 45.0 13
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 50.0 10
Goblet Curl 75.0 13
Goblet Curl 75.0 14
Goblet Curl 80.0 11
Close Grip Ben H Press (Hammer Bar) 135.0 14
Close Grip Ben H Press (Hammer Bar) 145.0 10
Close Grip Ben H Press (Hammer Bar) 155.0 8
Close Grip Ben H Press (Hammer Bar) 155.0 8
Triceps Pushdown (Reverse Grip) 120.0 15
Triceps Pushdown (Reverse Grip) 130.0 12
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 16

Feb. 21, 2022

Weight: 179.1

Program: Arms Focus

AF Day 3: Lower

  • 2x 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
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 135.0 13
Front Squat (Barbell) 145.0 10
Front Squat (Barbell) 155.0 8
Front Squat (Barbell) 165.0 6
(W) Deadlift (Barbell) 225.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Leg Press 180.0 12
Leg Press 180.0 12
Leg Press 180.0 12
Hip Thrust (Barbell) 175.0 16
Hip Thrust (Barbell) 175.0 16
Hip Thrust (Barbell) 185.0 12
Hip Thrust (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 12

Feb. 22, 2022

Weight: 179.1

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 12
Hanging Knee Raise With Twist 0.0 12
Hanging Knee Raise With Twist 0.0 12
Hammer Curl (Barbell) 75.0 15
Hammer Curl (Barbell) 85.0 13
Hammer Curl (Barbell) 95.0 12
Hammer Curl (Barbell) 105.0 9
Barbell Spider Curl 75.0 14
Barbell Spider Curl 85.0 10
Barbell Spider Curl 85.0 10
Dumbbell Curl - Run The Rack 45.0 12
Dumbbell Curl - Run The Rack 40.0 6
Dumbbell Curl - Run The Rack 35.0 5
Dumbbell Curl - Run The Rack 30.0 7
Dumbbell Curl - Run The Rack 25.0 9
Dumbbell Curl - Run The Rack 20.0 12
Dumbbell Curl - Run The Rack 45.0 10
Dumbbell Curl - Run The Rack 40.0 5
Dumbbell Curl - Run The Rack 35.0 5
Dumbbell Curl - Run The Rack 30.0 6
Dumbbell Curl - Run The Rack 25.0 8
Dumbbell Curl - Run The Rack 20.0 9
Triceps Extension (Cable) 100.0 20
Triceps Extension (Cable) 110.0 13
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Shrug (Dumbbell) 80.0 26
Shrug (Dumbbell) 80.0 26
Shrug (Dumbbell) 80.0 25

Feb. 23, 2022

Weight: 179.5

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)

More Detail

Exercise Weight Reps
Lower Chest Fly 60.0 15
Lower Chest Fly 60.0 15
Lower Chest Fly 70.0 10
Incline Bench Press (Barbell) 135.0 13
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 7
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lat Pulldown (Cable) 120.0 14
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10

Non-Weightlifting Exercise

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

Feb. 24, 2022

Weight: 179.5

Program: Arms Focus

AF Day 6: Arms 3

  • 2x Side Bend (Dumbbell)
  • 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 (Dumbbell) 55.0 20
Side Bend (Dumbbell) 55.0 20
Incline Curl (Dumbbell) 40.0 14
Incline Curl (Dumbbell) 40.0 14
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Reverse Grip Curl (Cable) 110.0 13
Reverse Grip Curl (Cable) 120.0 10
Reverse Grip Curl (Cable) 130.0 8
Bicep Curl (Barbell) 95.0 13
Bicep Curl (Barbell) 105.0 9
Drag Curl (barbell) 95.0 7
Drag Curl (barbell) 105.0 5
21 Curls 45.0 24
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 7
Triceps Pushdown (Rope) 90.0 16
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 9
Triceps Pushdown (Rope) 110.0 8
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 16

Feb. 25, 2022

Weight: 179.4

Weightlifting Rest Day.

Feb. 26, 2022

Weight: 179.3

Program: Arms Focus

AF Day 1: Upper

  • 3x Hanging Knee Raise
  • 5x Bench Press (Barbell)
  • 4x Cable Fly (Flat Bench)
  • 4x Kneeling Overhead Press (Dumbell)
  • 2x Lateral Raise (Cable)
  • 4x Incline Row (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 13
Hanging Knee Raise 0.0 10
Hanging Knee Raise 0.0 9
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 175.0 10
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 205.0 5
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 40.0 14
Kneeling Overhead Press (Dumbell) 45.0 11
Kneeling Overhead Press (Dumbell) 50.0 8
Kneeling Overhead Press (Dumbell) 50.0 8
Lateral Raise (Cable) 35.0 9
Lateral Raise (Cable) 35.0 9
Incline Row (Dumbbell) 65.0 14
Incline Row (Dumbbell) 65.0 14
Incline Row (Dumbbell) 70.0 11
Incline Row (Dumbbell) 70.0 11

Feb. 27, 2022

Weight: 179.5

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 150.0 26
Cable Crunch 150.0 26
Cable Crunch 150.0 26
EZ Curl 100.0 12
EZ Curl 100.0 12
EZ Curl 110.0 8
EZ Curl 110.0 7
Hammer Curl (Dumbbell) 45.0 15
Hammer Curl (Dumbbell) 50.0 11
Hammer Curl (Dumbbell) 50.0 11
Goblet Curl 75.0 15
Goblet Curl 80.0 11
Goblet Curl 80.0 11
Close Grip Ben H Press (Hammer Bar) 145.0 12
Close Grip Ben H Press (Hammer Bar) 145.0 12
Close Grip Ben H Press (Hammer Bar) 155.0 9
Close Grip Ben H Press (Hammer Bar) 155.0 9
Triceps Pushdown (Reverse Grip) 120.0 16
Triceps Pushdown (Reverse Grip) 130.0 13
Triceps Pushdown (Reverse Grip) 140.0 11
Triceps Pushdown (Reverse Grip) 140.0 11
Shrug (Hex Bar) 240.0 17
Shrug (Hex Bar) 240.0 17
Shrug (Hex Bar) 240.0 17

Feb. 28, 2022

Weight: 179.6

Program: Arms Focus

AF Day 3: Lower

  • 2x 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
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 135.0 15
Front Squat (Barbell) 145.0 12
Front Squat (Barbell) 155.0 10
Front Squat (Barbell) 165.0 7
(W) Deadlift (Barbell) 225.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 275.0 6
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Leg Press 180.0 15
Leg Press 180.0 15
Leg Press 180.0 15
Hip Thrust (Barbell) 175.0 18
Hip Thrust (Barbell) 185.0 15
Hip Thrust (Barbell) 185.0 13
Hip Thrust (Barbell) 195.0 10
Romanian Deadlift (Barbell) 185.0 13
Romanian Deadlift (Barbell) 185.0 13
Romanian Deadlift (Barbell) 185.0 13

March 1, 2022

Weight: 179.6

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 14
Hanging Knee Raise With Twist 0.0 14
Hanging Knee Raise With Twist 0.0 10
Hammer Curl (Barbell) 85.0 14
Hammer Curl (Barbell) 95.0 12
Hammer Curl (Barbell) 105.0 10
Hammer Curl (Barbell) 105.0 10
Barbell Spider Curl 75.0 15
Barbell Spider Curl 85.0 11
Barbell Spider Curl 85.0 11
Dumbbell Curl - Run The Rack 50.0 10
Dumbbell Curl - Run The Rack 45.0 4
Dumbbell Curl - Run The Rack 40.0 4
Dumbbell Curl - Run The Rack 35.0 6
Dumbbell Curl - Run The Rack 30.0 6
Dumbbell Curl - Run The Rack 25.0 8
Dumbbell Curl - Run The Rack 50.0 8
Dumbbell Curl - Run The Rack 45.0 3
Dumbbell Curl - Run The Rack 40.0 4
Dumbbell Curl - Run The Rack 35.0 5
Dumbbell Curl - Run The Rack 30.0 6
Dumbbell Curl - Run The Rack 25.0 8
Triceps Extension (Cable) 110.0 15
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 13
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Shrug (Dumbbell) 85.0 20
Shrug (Dumbbell) 85.0 20
Shrug (Dumbbell) 85.0 20

March 2, 2022

Weight: 179.6

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 Seated Row (Cable)

More Detail

Exercise Weight Reps
Lower Chest Fly 60.0 16
Lower Chest Fly 70.0 11
Lower Chest Fly 70.0 11
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 145.0 13
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 8
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Lateral Raise (Dumbbell) 25.0 13
Lateral Raise (Dumbbell) 25.0 13
Lateral Raise (Dumbbell) 25.0 13
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 130.0 13
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 11
Seated Row (Cable) 120.0 20
Seated Row (Cable) 130.0 18
Seated Row (Cable) 140.0 17

March 3, 2022

Weight: 179.6

Program: Arms Focus

AF Day 6: Arms 3

  • 2x Side Bend (Dumbbell)
  • 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 (Dumbbell) 60.0 15
Side Bend (Dumbbell) 60.0 15
Incline Curl (Dumbbell) 40.0 15
Incline Curl (Dumbbell) 40.0 15
Incline Curl (Dumbbell) 45.0 11
Incline Curl (Dumbbell) 45.0 11
Reverse Grip Curl (Cable) 110.0 15
Reverse Grip Curl (Cable) 120.0 12
Reverse Grip Curl (Cable) 130.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Drag Curl (barbell) 105.0 5
Drag Curl (barbell) 105.0 4
21 Curls 45.0 21
Skullcrusher (Barbell) 95.0 13
Skullcrusher (Barbell) 100.0 11
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Triceps Pushdown (Rope) 100.0 13
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 10
Triceps Pushdown (Rope) 110.0 8
Shrug (Hex Bar) 240.0 20
Shrug (Hex Bar) 240.0 18
Shrug (Hex Bar) 240.0 16

March 4, 2022

Weight: 179.6

Weightlifting Rest Day.

March 5, 2022

Weight: 179.7

Program: Arms Focus

AF Day 1: Upper

  • 3x Hanging Knee Raise
  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 4x Kneeling Overhead Press (Dumbell)
  • 2x Lateral Raise (Cable)
  • 4x Incline Row (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 14
Hanging Knee Raise 0.0 12
Hanging Knee Raise 0.0 11
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 175.0 13
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 205.0 6
Cable Fly (Flat Bench) 60.0 16
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 6
Kneeling Overhead Press (Dumbell) 45.0 12
Kneeling Overhead Press (Dumbell) 45.0 12
Kneeling Overhead Press (Dumbell) 50.0 10
Kneeling Overhead Press (Dumbell) 50.0 8
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Incline Row (Dumbbell) 65.0 15
Incline Row (Dumbbell) 70.0 12
Incline Row (Dumbbell) 75.0 10
Incline Row (Dumbbell) 75.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.8 miles (0:15:10)

March 6, 2022

Weight: 179.7

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)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Cable Crunch 150.0 30
Cable Crunch 150.0 30
Cable Crunch 150.0 30
EZ Curl 100.0 14
EZ Curl 100.0 13
EZ Curl 110.0 9
EZ Curl 110.0 8
Hammer Curl (Dumbbell) 45.0 16
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 11
Goblet Curl 80.0 12
Goblet Curl 80.0 12
Goblet Curl 80.0 12
Close Grip Ben H Press (Hammer Bar) 145.0 15
Close Grip Ben H Press (Hammer Bar) 155.0 10
Close Grip Ben H Press (Hammer Bar) 155.0 10
Close Grip Ben H Press (Hammer Bar) 165.0 9
Triceps Pushdown (Reverse Grip) 130.0 15
Triceps Pushdown (Reverse Grip) 130.0 15
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 9
Shrug (Hex Bar) 240.0 21
Shrug (Hex Bar) 240.0 20
Shrug (Hex Bar) 240.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:05)

March 7, 2022

Weight: 179.7

Program: Arms Focus

AF Day 3: Lower

  • 2x 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
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 145.0 13
Front Squat (Barbell) 155.0 11
Front Squat (Barbell) 165.0 8
Front Squat (Barbell) 165.0 6
(W) Deadlift (Barbell) 225.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Leg Press 180.0 17
Leg Press 180.0 17
Leg Press 180.0 17
Hip Thrust (Barbell) 185.0 16
Hip Thrust (Barbell) 185.0 16
Hip Thrust (Barbell) 195.0 12
Hip Thrust (Barbell) 195.0 11
Romanian Deadlift (Barbell) 185.0 15
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 8

March 8, 2022

Weight: 179.7

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 10
Hanging Knee Raise With Twist 0.0 10
Hanging Knee Raise With Twist 0.0 12
Hammer Curl (Barbell) 95.0 13
Hammer Curl (Barbell) 95.0 13
Hammer Curl (Barbell) 105.0 11
Hammer Curl (Barbell) 105.0 10
Barbell Spider Curl 85.0 12
Barbell Spider Curl 85.0 12
Barbell Spider Curl 85.0 12
Dumbbell Curl - Run The Rack 50.0 11
Dumbbell Curl - Run The Rack 45.0 5
Dumbbell Curl - Run The Rack 40.0 5
Dumbbell Curl - Run The Rack 35.0 6
Dumbbell Curl - Run The Rack 30.0 6
Dumbbell Curl - Run The Rack 25.0 8
Dumbbell Curl - Run The Rack 50.0 9
Dumbbell Curl - Run The Rack 45.0 5
Dumbbell Curl - Run The Rack 40.0 6
Dumbbell Curl - Run The Rack 35.0 6
Dumbbell Curl - Run The Rack 30.0 7
Dumbbell Curl - Run The Rack 25.0 9
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 14
Triceps Pushdown (Cable - Straight Bar) 150.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Shrug (Dumbbell) 85.0 22
Shrug (Dumbbell) 85.0 22
Shrug (Dumbbell) 85.0 22

March 9, 2022

Weight: 179.6

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 Seated Row (Cable)

More Detail

Exercise Weight Reps
Lower Chest Fly 60.0 17
Lower Chest Fly 70.0 12
Lower Chest Fly 70.0 12
Incline Bench Press (Barbell) 145.0 14
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 13
Lateral Raise (Dumbbell) 25.0 15
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lat Pulldown (Cable) 130.0 14
Lat Pulldown (Cable) 130.0 14
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Seated Row (Cable) 140.0 18
Seated Row (Cable) 140.0 18
Seated Row (Cable) 140.0 18

March 10, 2022

Weight: 179.6

Weightlifting Rest Day.

March 11, 2022

Weight: 179.6

Weightlifting Rest Day.