Workout and Weight History

Jump to:

Dec. 18, 2019

Weight: 169.8

Rest day.

Dec. 19, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Pull Day 2 (alt)

  • 6x Leg Curl (dumbbell)
  • 6x Shrug (Barbell)
  • 6x Goblet Curl
  • 6x Side Bend (Dumbbell)
  • 6x Reverse Curl (Barbell)
  • 6x Lateral Raise (Dumbbell)
  • 6x Upright Row (Dumbbell)
  • 16x Bench Press (Barbell)
  • 6x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8

Dec. 20, 2019

Weight: 169.8

Rest day.

Dec. 21, 2019

Weight: 169.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 16x Bench Press (Barbell)
  • 6x Hanging Knee Raise
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Skullcrusher (Barbell)
  • 8x Pendlay Row (Barbell)
  • 6x Cable Chest Fly (standing)
  • 6x Lunge (Dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 225.0 1
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 9
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10

Dec. 23, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 6x Bent Over One Arm Row (Dumbbell)
  • 2x 21 Curls
  • 4x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Cable Crunch
  • 6x Farmer Walks
  • 10x Overhead Press (Barbell)
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
21 Curls 35.0 21
21 Curls 35.0 21
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 265.0 3
Deadlift (Barbell) 265.0 3

Dec. 25, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Push Day 2

  • 14x Squat (Barbell)
  • 6x Hanging Knee Raise
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 10x Pull Up
  • 6x Decline Bench Press (Dumbbell)
  • 14x Incline Bench Press (Barbell)
  • 6x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 3
Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 7
Decline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 135.0 4
Incline Bench Press (Barbell) 155.0 3
Incline Bench Press (Barbell) 155.0 3
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 170.0 5
Incline Bench Press (Barbell) 170.0 5
Incline Bench Press (Barbell) 170.0 5
Incline Bench Press (Barbell) 170.0 5
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8

Dec. 26, 2019

Weight: 169.9

Rest day.

Dec. 27, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Pull Day 2 (alt)

  • 6x Lateral Raise (Dumbbell)
  • 6x Shrug (Barbell)
  • 6x Goblet Curl
  • 6x Side Bend (Dumbbell)
  • 6x Reverse Curl (Barbell)
  • 6x Upright Row (Dumbbell)
  • 16x Bench Press (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Lateral Raise (Dumbbell) 15.0 8
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Goblet Curl 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Reverse Curl (Barbell) 65.0 12
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 145.0 8
Romanian Deadlift (Barbell) 145.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8

Dec. 28, 2019

Weight: 170.0

Rest day.

Dec. 29, 2019

Weight: 170.0

Program: Full Body Push/Pull

Full Body Push Day 1

  • 8x Pendlay Row (Barbell)
  • 6x Hanging Knee Raise
  • 6x Standing Calf Raise (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 16x Bench Press (Barbell)
  • 6x Skullcrusher (Barbell)
  • 6x Cable Chest Fly (standing)

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 225.0 1
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12

Dec. 30, 2019

Weight: 169.9

Rest day.

Dec. 31, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 6x Bent Over One Arm Row (Dumbbell)
  • 2x 21 Curls
  • 4x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Cable Crunch
  • 6x Farmer Walks
  • 10x Overhead Press (Barbell)
  • 16x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
21 Curls 35.0 21
21 Curls 35.0 21
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Bicep Curl (Barbell) 85.0 9
Bicep Curl (Barbell) 85.0 9
Bicep Curl (Barbell) 85.0 9
Bicep Curl (Barbell) 85.0 9
Bicep Curl (Barbell) 85.0 9
Bicep Curl (Barbell) 85.0 9
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Cable Crunch 70.0 12
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 120.0 5
Overhead Press (Barbell) 125.0 5
Overhead Press (Barbell) 125.0 5
Overhead Press (Barbell) 125.0 5
Overhead Press (Barbell) 125.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4

Jan. 1, 2020

Weight: 169.9

Rest day.

Jan. 2, 2020

Weight: 170.0

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Hip Thrust (Barbell)
  • 6x Hanging Knee Raise
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Pull Up
  • 6x Decline Bench Press (Dumbbell)
  • 12x Incline Bench Press (Barbell)
  • 14x Squat (Barbell)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 7
Decline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 170.0 5
Incline Bench Press (Barbell) 170.0 5
Incline Bench Press (Barbell) 175.0 4
Incline Bench Press (Barbell) 175.0 4
Incline Bench Press (Barbell) 175.0 4
Incline Bench Press (Barbell) 175.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 3
Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3

Jan. 3, 2020

Weight: 169.9

Rest day.

Jan. 4, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec: W1D1

  • 4x Incline Bench Press (Barbell)
  • 12x Bench Press (Barbell)
  • 6x Pull Up
  • 4x Hammer Curl (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 4x Chest Dip
  • 6x Inverted Row (Bodyweight)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10

Jan. 5, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec:W1, D2

  • 6x Leg Curl (dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Stiff Leg Deadlift (Barbell)
  • 8x Squat (Barbell)
  • 6x Leg Extension (Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Leg Extension (Machine) 25.0 15
Leg Extension (Machine) 25.0 15
Leg Extension (Machine) 20.0 20
Leg Extension (Machine) 20.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20

Jan. 6, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W1, D3

  • 6x Seated Face Pull
  • 6x Bent Over Rear Delt Raise
  • 6x Lateral Raise (Dumbbell)
  • 4x Seated Overhead Press (Barbell)
  • 4x Barbell Pin Press
  • 8x Lat Pulldown (Cable)
  • 16x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Seated Face Pull 25.0 10
Seated Face Pull 25.0 10
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Seated Overhead Press (Barbell) 120.0 6
Seated Overhead Press (Barbell) 120.0 6
Seated Overhead Press (Barbell) 120.0 6
Seated Overhead Press (Barbell) 120.0 6
Barbell Pin Press 135.0 8
Barbell Pin Press 135.0 8
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
Lat Pulldown (Cable) 45.0 6
Lat Pulldown (Cable) 45.0 6
Lat Pulldown (Cable) 50.0 6
Lat Pulldown (Cable) 50.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 170.0 2
Bench Press (Barbell) 170.0 2
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3

Jan. 7, 2020

Weight: 170.0

Rest day.

Jan. 8, 2020

Weight: 170.1

Program: Bench Press Specialization

Afternoon Workout

  • 8x Front Squat (Barbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Lunge (Dumbbell)
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Front Squat (Barbell) 65.0 5
Front Squat (Barbell) 65.0 5
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6

Jan. 9, 2020

Weight: 170.1

Program: Bench Press Specialization

Bench spec: W1D5

  • 6x Lat Pulldown - Underhand (Cable)
  • 6x Prone Trap Raise
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 6x Cable Chest Fly (standing)
  • 6x Bent Over Row (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5

Jan. 10, 2020

Weight: 170.0

Rest day.

Jan. 11, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W2D1

  • 6x Pull Up
  • 4x Hammer Curl (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 4x Chest Dip
  • 6x Inverted Row (Bodyweight)
  • 4x Incline Bench Press (Barbell)
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6

Jan. 12, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec:W2, D2

  • 6x Stiff Leg Deadlift (Barbell)
  • 6x Leg Extension (Machine)
  • 6x Leg Curl (dumbbell)
  • 6x Hip Thrust (Barbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5

Jan. 13, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W2, D3

  • 8x Lat Pulldown (Cable)
  • 6x Seated Overhead Press (Barbell)
  • 6x Seated Face Pull
  • 4x Barbell Pin Press
  • 16x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 160.0 3
Bench Press (Barbell) 160.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3