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)

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
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
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
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
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
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
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
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
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

Dec. 20, 2019

Weight: 169.8

Rest day.

Dec. 21, 2019

Weight: 169.7

Program: Full Body Push/Pull

Full Body Push Day 1

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

More Detail

Exercise Weight Reps
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
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
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
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
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

Dec. 23, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 1

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

More Detail

Exercise Weight Reps
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
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
21 Curls 35.0 21
21 Curls 35.0 21
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
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
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
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
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

Dec. 25, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Push Day 2

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

More Detail

Exercise Weight Reps
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
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
(W) Squat (Barbell) 155.0 3
(W) Squat (Barbell) 135.0 4
(W) Squat (Barbell) 155.0 3
(W) Squat (Barbell) 135.0 4
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
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
(W) Incline Bench Press (Barbell) 135.0 4
(W) 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
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
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

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

More Detail

Exercise Weight Reps
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
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
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
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 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) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
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
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
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
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
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

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

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
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
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
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
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
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
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
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

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

More Detail

Exercise Weight Reps
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
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
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
21 Curls 35.0 21
21 Curls 35.0 21
(W) Deadlift (Barbell) 235.0 2
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 235.0 2
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
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
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
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
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

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

More Detail

Exercise Weight Reps
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
(W) Squat (Barbell) 155.0 3
(W) Squat (Barbell) 135.0 4
(W) Squat (Barbell) 155.0 3
(W) Squat (Barbell) 135.0 4
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
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
(W) Incline Bench Press (Barbell) 135.0 3
(W) 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
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
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
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
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

Jan. 3, 2020

Weight: 169.9

Rest day.

Jan. 4, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec: W1D1

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

More Detail

Exercise Weight Reps
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) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 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
Pull Up 0.0 8
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
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

Jan. 5, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec:W1, D2

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

More Detail

Exercise Weight Reps
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
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
(W) Squat (Barbell) 135.0 4
(W) 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

Jan. 6, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W1, D3

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

More Detail

Exercise Weight Reps
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
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
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 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
Barbell Pin Press 135.0 8
Barbell Pin Press 135.0 8
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
(W) Bench Press (Barbell) 170.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 170.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 5
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
(W) Front Squat (Barbell) 65.0 5
(W) 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
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
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 Cable Chest Fly (standing)
  • 6x Bent Over Row (Barbell)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 6x Prone Trap Raise
  • 4x Incline Bench Press (Dumbbell)
  • 6x Lat Pulldown - Underhand (Cable)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
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
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
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
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
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
(W) Pause Barbell Bench Press 135.0 5
(W) 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

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

More Detail

Exercise Weight Reps
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
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
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
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
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
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 Leg Extension (Machine)
  • 6x Leg Curl (dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Stiff Leg Deadlift (Barbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
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
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
(W) Squat (Barbell) 135.0 3
(W) 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

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

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Barbell) 95.0 5
(W) 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
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
(W) Bench Press (Barbell) 185.0 2
(W) Bench Press (Barbell) 160.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 185.0 2
(W) Bench Press (Barbell) 160.0 3
(W) Bench Press (Barbell) 135.0 4
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