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)

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Side Bend (Dumbbell)
  • 3x Goblet Curl
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
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 8
Leg Curl (dumbbell) 40.0 8
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
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
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
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
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

Dec. 20, 2019

Weight: 169.8

Rest day.

Dec. 21, 2019

Weight: 169.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 4x Pendlay Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 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
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Pendlay Row (Barbell) 145.0 7
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 9
Skullcrusher (Barbell) 80.0 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
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Dec. 23, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 5x Overhead Press (Barbell)
  • 3x Farmer Walks
  • 3x Cable Crunch
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 1x 21 Curls

More Detail

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

Dec. 25, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Push Day 2

  • 7x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 7x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 5x Pull Up
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 3
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Incline Bench Press (Barbell) 135.0 4
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) 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 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
Triceps Rope Drag Pushdown 30.0 10
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 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

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)

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Side Bend (Dumbbell)
  • 3x Goblet Curl
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 145.0 8
Romanian Deadlift (Barbell) 135.0 8
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
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) 190.0 5
Bench Press (Barbell) 195.0 5
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 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
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
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

  • 3x Lunge (Dumbbell)
  • 8x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 4x Pendlay Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Standing Calf Raise (Barbell)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 12
Lunge (Dumbbell) 45.0 9
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 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
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Pendlay Row (Barbell) 145.0 8
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 10
Skullcrusher (Barbell) 80.0 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
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Dec. 30, 2019

Weight: 169.9

Rest day.

Dec. 31, 2019

Weight: 169.9

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 8x Deadlift (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 5x Overhead Press (Barbell)
  • 3x Farmer Walks
  • 3x Cable Crunch
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
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
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
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Farmer Walks 70.0 1
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
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
21 Curls 35.0 21

Jan. 1, 2020

Weight: 169.9

Rest day.

Jan. 2, 2020

Weight: 170.0

Program: Full Body Push/Pull

Full Body Push Day 2

  • 7x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 6x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Pull Up
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 185.0 4
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
Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 170.0 5
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 8
Decline Bench Press (Dumbbell) 70.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
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 6
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

  • 6x Bench Press (Barbell)
  • 3x Pull Up
  • 2x Incline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 2x Chest Dip
  • 2x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

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

Jan. 5, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec:W1, D2

  • 4x Squat (Barbell)
  • 3x Stiff Leg Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Machine)

More Detail

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

Jan. 6, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W1, D3

  • 8x Bench Press (Barbell)
  • 4x Lat Pulldown (Cable)
  • 2x Barbell Pin Press
  • 3x Seated Face Pull
  • 2x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Bent Over Rear Delt Raise

More Detail

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

Jan. 7, 2020

Weight: 170.0

Rest day.

Jan. 8, 2020

Weight: 170.1

Program: Bench Press Specialization

Afternoon Workout

  • 6x Deadlift (Barbell)
  • 4x Front Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

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

Jan. 9, 2020

Weight: 170.1

Program: Bench Press Specialization

Bench spec: W1D5

  • 6x Pause Barbell Bench Press
  • 3x Lat Pulldown - Underhand (Cable)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Cable Chest Fly (standing)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 3x Prone Trap Raise

More Detail

Exercise Weight Reps
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
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 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

Jan. 10, 2020

Weight: 170.0

Rest day.

Jan. 11, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W2D1

  • 6x Bench Press (Barbell)
  • 3x Pull Up
  • 2x Incline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 2x Chest Dip
  • 2x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

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

Jan. 12, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec:W2, D2

  • 4x Squat (Barbell)
  • 3x Stiff Leg Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Machine)

More Detail

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

Jan. 13, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W2, D3

  • 8x Bench Press (Barbell)
  • 4x Lat Pulldown (Cable)
  • 2x Barbell Pin Press
  • 3x Seated Face Pull
  • 3x Seated Overhead Press (Barbell)

More Detail

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