Workout and Weight History

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March 12, 2022

Weight: 179.6

Program: Arms Focus

AF Day 1: Upper

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Kneeling Overhead Press (Dumbell)
  • 2x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 155.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 205.0 5
Cable Fly (Flat Bench) 60.0 17
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 9
Kneeling Overhead Press (Dumbell) 45.0 13
Kneeling Overhead Press (Dumbell) 50.0 8
Kneeling Overhead Press (Dumbell) 50.0 7
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10

March 13, 2022

Weight: 179.6

Program: Arms Focus

AF: Arms 1

  • 4x EZ Curl
  • 3x Hammer Curl (Dumbbell)
  • 2x Goblet Curl
  • 3x Close Grip Ben H Press (Hammer Bar)
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
EZ Curl 100.0 12
EZ Curl 100.0 11
EZ Curl 110.0 8
EZ Curl 110.0 7
Hammer Curl (Dumbbell) 45.0 14
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 9
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) 155.0 9
Close Grip Ben H Press (Hammer Bar) 165.0 7
Triceps Pushdown (Reverse Grip) 120.0 15
Triceps Pushdown (Reverse Grip) 130.0 12
Triceps Pushdown (Reverse Grip) 140.0 10

March 14, 2022

Weight: 179.7

Program: Arms Focus

AF Day 3: Lower

  • 3x Front Squat (Barbell)
  • 2x Hack Squat
  • 4x Deadlift (Barbell)
  • 2x Leg Press
  • 2x Hip Thrust (Barbell)
  • 1x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 135.0 8
Front Squat (Barbell) 135.0 8
Hack Squat 90.0 12
Hack Squat 110.0 10
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Leg Press 180.0 12
Leg Press 180.0 12
Hip Thrust (Barbell) 185.0 12
Hip Thrust (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 10

March 15, 2022

Weight: 179.7

Program: Arms Focus

AF Day 4: Arms 2

  • 3x Hammer Curl (Barbell)
  • 3x Barbell Spider Curl
  • 6x Dumbbell Curl - Run The Rack
  • 3x Triceps Extension (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Hammer Curl (Barbell) 95.0 10
Hammer Curl (Barbell) 95.0 10
Hammer Curl (Barbell) 95.0 10
Barbell Spider Curl 85.0 10
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 5
Dumbbell Curl - Run The Rack 35.0 6
Dumbbell Curl - Run The Rack 30.0 7
Dumbbell Curl - Run The Rack 25.0 6
Dumbbell Curl - Run The Rack 20.0 8
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 120.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 20

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:42)

March 16, 2022

Weight: 179.8

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)
  • 3x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
Lower Chest Fly 60.0 17
Lower Chest Fly 70.0 14
Lower Chest Fly 70.0 14
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 145.0 12
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 6
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 10
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Seated Row (Cable) 140.0 20
Seated Row (Cable) 140.0 19
Seated Row (Cable) 140.0 19

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:12)

March 17, 2022

Weight: 179.8

Program: Arms Focus

AF Day 6: Arms 3

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

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 40.0 15
Incline Curl (Dumbbell) 40.0 15
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 11
Reverse Grip Curl (Cable) 120.0 12
Reverse Grip Curl (Cable) 120.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 8
Drag Curl (barbell) 95.0 7
Drag Curl (barbell) 105.0 6
21 Curls 45.0 21
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 9
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 15

March 18, 2022

Weight: 179.9

Weightlifting Rest Day.

March 19, 2022

Weight: 180.0

Program: Arms Focus

AF Day 1: Upper

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 205.0 8
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Kneeling Overhead Press (Dumbell) 45.0 13
Kneeling Overhead Press (Dumbell) 50.0 10
Kneeling Overhead Press (Dumbell) 55.0 5
Kneeling Overhead Press (Dumbell) 55.0 6
Lateral Raise (Cable) 35.0 11
Lateral Raise (Cable) 35.0 11
Incline Row (Dumbbell) 70.0 12
Incline Row (Dumbbell) 70.0 12
Incline Row (Dumbbell) 70.0 10

March 20, 2022

Weight: 180.0

Program: Arms Focus

AF: Arms 1

  • 4x EZ Curl
  • 2x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 4x Close Grip Ben H Press (Hammer Bar)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
EZ Curl 100.0 13
EZ Curl 100.0 12
EZ Curl 110.0 10
EZ Curl 110.0 7
Hammer Curl (Dumbbell) 45.0 15
Hammer Curl (Dumbbell) 50.0 12
Goblet Curl 80.0 13
Goblet Curl 80.0 13
Goblet Curl 80.0 13
Close Grip Ben H Press (Hammer Bar) 155.0 11
Close Grip Ben H Press (Hammer Bar) 155.0 11
Close Grip Ben H Press (Hammer Bar) 165.0 9
Close Grip Ben H Press (Hammer Bar) 165.0 8
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 10
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 12

March 21, 2022

Weight: 180.0

Program: Arms Focus

AF Day 3: Lower

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

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 135.0 10
Front Squat (Barbell) 135.0 10
Front Squat (Barbell) 155.0 8
Front Squat (Barbell) 155.0 8
(W) Deadlift (Barbell) 225.0 4
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 275.0 5
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) 185.0 15
Hip Thrust (Barbell) 185.0 15
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 11
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:40)

March 22, 2022

Weight: 180.5

Program: Arms Focus

AF Day 4: Arms 2

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

More Detail

Exercise Weight Reps
Hammer Curl (Barbell) 95.0 14
Hammer Curl (Barbell) 95.0 14
Hammer Curl (Barbell) 105.0 10
Hammer Curl (Barbell) 105.0 10
Barbell Spider Curl 85.0 13
Barbell Spider Curl 85.0 11
Barbell Spider Curl 85.0 10
Dumbbell Curl - Run The Rack 50.0 10
Dumbbell Curl - Run The Rack 45.0 4
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 7
Dumbbell Curl - Run The Rack 50.0 9
Dumbbell Curl - Run The Rack 45.0 4
Dumbbell Curl - Run The Rack 40.0 3
Dumbbell Curl - Run The Rack 35.0 5
Dumbbell Curl - Run The Rack 30.0 5
Dumbbell Curl - Run The Rack 25.0 7
Triceps Extension (Cable) 120.0 14
Triceps Extension (Cable) 120.0 14
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Shrug (Dumbbell) 85.0 24
Shrug (Dumbbell) 85.0 23
Shrug (Dumbbell) 85.0 22

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:55)

March 23, 2022

Weight: 180.6

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 15
Lower Chest Fly 70.0 12
Lower Chest Fly 70.0 12
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 145.0 13
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 165.0 7
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lat Pulldown (Cable) 130.0 15
Lat Pulldown (Cable) 130.0 15
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 10
Seated Row (Cable) 140.0 21
Seated Row (Cable) 140.0 21
Seated Row (Cable) 140.0 21

March 24, 2022

Weight: 180.7

Program: Arms Focus

AF Day 6: Arms 3

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

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 40.0 15
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 50.0 8
Reverse Grip Curl (Cable) 120.0 14
Reverse Grip Curl (Cable) 130.0 12
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Drag Curl (barbell) 105.0 6
Drag Curl (barbell) 105.0 5
21 Curls 45.0 21
Skullcrusher (Barbell) 95.0 14
Skullcrusher (Barbell) 100.0 11
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 6
Triceps Pushdown (Rope) 100.0 14
Triceps Pushdown (Rope) 110.0 10
Triceps Pushdown (Rope) 120.0 7

March 25, 2022

Weight: 180.7

Weightlifting Rest Day.

March 26, 2022

Weight: 180.8

Program: Arms Focus

AF Day 1: Upper

  • 2x 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 10
Hanging Knee Raise 0.0 10
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 13
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 5
Cable Fly (Flat Bench) 60.0 14
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 50.0 11
Kneeling Overhead Press (Dumbell) 50.0 11
Kneeling Overhead Press (Dumbell) 55.0 7
Kneeling Overhead Press (Dumbell) 55.0 6
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Incline Row (Dumbbell) 70.0 13
Incline Row (Dumbbell) 70.0 13
Incline Row (Dumbbell) 75.0 10
Incline Row (Dumbbell) 75.0 11

March 27, 2022

Weight: 180.8

Program: Arms Focus

AF: Arms 1

  • 2x Cable Crunch
  • 4x EZ Curl
  • 2x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 4x Close Grip Ben H Press (Hammer Bar)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Cable Crunch 160.0 15
Cable Crunch 160.0 15
EZ Curl 100.0 14
EZ Curl 100.0 11
EZ Curl 110.0 10
EZ Curl 110.0 8
Hammer Curl (Dumbbell) 50.0 13
Hammer Curl (Dumbbell) 50.0 13
Goblet Curl 80.0 15
Goblet Curl 80.0 15
Goblet Curl 85.0 10
Close Grip Ben H Press (Hammer Bar) 155.0 12
Close Grip Ben H Press (Hammer Bar) 155.0 12
Close Grip Ben H Press (Hammer Bar) 165.0 8
Close Grip Ben H Press (Hammer Bar) 165.0 8
Triceps Pushdown (Reverse Grip) 140.0 13
Triceps Pushdown (Reverse Grip) 140.0 13
Triceps Pushdown (Reverse Grip) 140.0 10
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 15

March 28, 2022

Weight: 181.0

Program: Arms Focus

AF Day 3: Lower

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

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 95.0 8
Front Squat (Barbell) 135.0 12
Front Squat (Barbell) 155.0 10
Front Squat (Barbell) 165.0 7
Front Squat (Barbell) 165.0 7
(W) Deadlift (Barbell) 225.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 295.0 5
Deadlift (Barbell) 295.0 5
Deadlift (Barbell) 295.0 5
Leg Press 180.0 18
Leg Press 180.0 18
Leg Press 180.0 16
Hip Thrust (Barbell) 195.0 12
Hip Thrust (Barbell) 195.0 12
Hip Thrust (Barbell) 195.0 12
Romanian Deadlift (Barbell) 195.0 11
Romanian Deadlift (Barbell) 195.0 11
Romanian Deadlift (Barbell) 195.0 11

March 29, 2022

Weight: 181.1

Program: Arms Focus

AF Day 4: Arms 2

  • 2x Hanging Knee Raise With Twist
  • 4x Hammer Curl (Barbell)
  • 3x Barbell Spider Curl
  • 12x Dumbbell Curl - Run The Rack
  • 4x Triceps Extension (Cable)
  • 3x 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
Hammer Curl (Barbell) 95.0 15
Hammer Curl (Barbell) 95.0 15
Hammer Curl (Barbell) 105.0 10
Hammer Curl (Barbell) 105.0 10
Barbell Spider Curl 85.0 13
Barbell Spider Curl 90.0 10
Barbell Spider Curl 90.0 9
Dumbbell Curl - Run The Rack 50.0 12
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 7
Dumbbell Curl - Run The Rack 25.0 8
Dumbbell Curl - Run The Rack 50.0 9
Dumbbell Curl - Run The Rack 45.0 3
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 7
Triceps Extension (Cable) 120.0 15
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 6
Triceps Pushdown (Cable - Straight Bar) 150.0 15
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Shrug (Dumbbell) 85.0 23
Shrug (Dumbbell) 85.0 23
Shrug (Dumbbell) 85.0 23

March 30, 2022

Weight: 181.2

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)
  • 3x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
Lower Chest Fly 60.0 17
Lower Chest Fly 70.0 13
Lower Chest Fly 70.0 13
Incline Bench Press (Barbell) 145.0 13
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 140.0 12
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15

March 31, 2022

Weight: 181.2

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
  • 3x Skullcrusher (Barbell)
  • 4x Triceps Pushdown (Rope)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Side Bend (Dumbbell) 60.0 20
Side Bend (Dumbbell) 60.0 20
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Reverse Grip Curl (Cable) 130.0 12
Reverse Grip Curl (Cable) 130.0 12
Reverse Grip Curl (Cable) 130.0 12
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 8
Drag Curl (barbell) 105.0 6
Drag Curl (barbell) 105.0 6
21 Curls 45.0 24
Skullcrusher (Barbell) 100.0 11
Skullcrusher (Barbell) 100.0 9
Skullcrusher (Barbell) 100.0 8
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 120.0 8
Triceps Pushdown (Rope) 120.0 8
Shrug (Hex Bar) 240.0 20
Shrug (Hex Bar) 240.0 20
Shrug (Hex Bar) 240.0 15

April 1, 2022

Weight: 181.2

Weightlifting Rest Day.

April 2, 2022

Weight: 181.2

Program: Arms Focus

AF Day 1: Upper

  • 2x 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 12
Hanging Knee Raise 0.0 10
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 13
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 205.0 5
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 50.0 12
Kneeling Overhead Press (Dumbell) 50.0 11
Kneeling Overhead Press (Dumbell) 55.0 8
Kneeling Overhead Press (Dumbell) 55.0 5
Lateral Raise (Cable) 35.0 11
Lateral Raise (Cable) 35.0 11
Incline Row (Dumbbell) 70.0 15
Incline Row (Dumbbell) 70.0 15
Incline Row (Dumbbell) 75.0 11
Incline Row (Dumbbell) 75.0 11

April 3, 2022

Weight: 181.3

Program: Arms Focus

AF: Arms 1

  • 2x Cable Crunch
  • 4x EZ Curl
  • 2x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 4x Close Grip Ben H Press (Hammer Bar)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Cable Crunch 160.0 20
Cable Crunch 160.0 20
EZ Curl 100.0 15
EZ Curl 100.0 12
EZ Curl 110.0 11
EZ Curl 110.0 8
Hammer Curl (Dumbbell) 50.0 15
Hammer Curl (Dumbbell) 55.0 10
Goblet Curl 85.0 11
Goblet Curl 85.0 11
Goblet Curl 85.0 11
Close Grip Ben H Press (Hammer Bar) 155.0 13
Close Grip Ben H Press (Hammer Bar) 155.0 12
Close Grip Ben H Press (Hammer Bar) 165.0 9
Close Grip Ben H Press (Hammer Bar) 165.0 8
Triceps Pushdown (Reverse Grip) 140.0 14
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 12
Shrug (Hex Bar) 240.0 21
Shrug (Hex Bar) 240.0 20
Shrug (Hex Bar) 240.0 20

April 4, 2022

Weight: 181.5

Program: Arms Focus

AF Day 3: Lower

  • 2x Hanging Knee Raise With Twist
  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise With Twist 0.0 10
Hanging Knee Raise With Twist 0.0 10
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 155.0 10
Front Squat (Barbell) 155.0 10
Front Squat (Barbell) 165.0 8
Front Squat (Barbell) 165.0 7
(W) Deadlift (Barbell) 225.0 3
(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 20
Leg Press 180.0 20
Leg Press 180.0 20
Hip Thrust (Barbell) 195.0 13
Hip Thrust (Barbell) 195.0 13
Hip Thrust (Barbell) 195.0 13
Romanian Deadlift (Barbell) 195.0 12
Romanian Deadlift (Barbell) 195.0 12
Romanian Deadlift (Barbell) 195.0 10

April 5, 2022

Weight: 181.5

Program: Arms Focus

AF Day 4: Arms 2

  • 2x Hanging Leg Raise
  • 4x Hammer Curl (Barbell)
  • 3x Barbell Spider Curl
  • 12x Dumbbell Curl - Run The Rack
  • 4x Triceps Extension (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10
Hammer Curl (Barbell) 100.0 12
Hammer Curl (Barbell) 100.0 12
Hammer Curl (Barbell) 110.0 9
Hammer Curl (Barbell) 110.0 9
Barbell Spider Curl 85.0 14
Barbell Spider Curl 90.0 11
Barbell Spider Curl 90.0 10
Dumbbell Curl - Run The Rack 55.0 7
Dumbbell Curl - Run The Rack 50.0 5
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 50.0 9
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 7
Dumbbell Curl - Run The Rack 25.0 9
Triceps Extension (Cable) 130.0 13
Triceps Extension (Cable) 130.0 13
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Shrug (Dumbbell) 85.0 25
Shrug (Dumbbell) 85.0 25
Shrug (Dumbbell) 85.0 25