Workout and Weight History

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Dec. 8, 2019

Weight: 170.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:05:30)
  • 🛞 Cross Training (0:18:33)
  • 🧘 Flexibility (0:38:12)

Dec. 9, 2019

Weight: 169.9

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 Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x 21 Curls
  • 2x Farmer Walks
  • 3x Cable Crunch

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 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
Overhead Press (Barbell) 110.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 12
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
21 Curls 35.0 21
21 Curls 35.0 21
Farmer Walks 70.0 1
Farmer Walks 70.0 1
Cable Crunch 70.0 10
Cable Crunch 70.0 12
Cable Crunch 65.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:50)

Dec. 10, 2019

Weight: 169.9

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 Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
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
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
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 4
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Cable) 35.0 6
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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:30)

Dec. 11, 2019

Weight: 169.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:09:41)
  • 🧘 Flexibility (0:05:08)
  • 🛞 Cross Training (0:05:30)

Dec. 12, 2019

Weight: 169.8

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 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 Goblet Curl
  • 3x Shrug (Dumbbell)

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 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
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
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10
Shrug (Dumbbell) 70.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 1.8 miles (0:36:51)
  • 🛞 Cross Training (0:04:30)

Dec. 13, 2019

Weight: 169.7

Weightlifting Rest Day.

Dec. 14, 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 9
Lunge (Dumbbell) 45.0 9
Lunge (Dumbbell) 45.0 9
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 155.0 3
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) 215.0 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) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 8
Skullcrusher (Barbell) 80.0 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
Standing Calf Raise (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 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

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 1.8 miles (0:36:47)

Dec. 15, 2019

Weight: 169.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.9 miles (0:37:32)
  • 🛞 Cross Training (0:18:47)
  • 🛞 Cross Training (0:06:30)

Dec. 16, 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
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 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
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 5
Overhead Press (Barbell) 115.0 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 65.0 12
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 8
Hammer Curl (Dumbbell) 40.0 14
Hammer Curl (Dumbbell) 40.0 15
21 Curls 35.0 21

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:27)
  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:40:00)

Dec. 17, 2019

Weight: 169.8

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)
  • 3x Hanging Knee Raise
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Dumbbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
(W) 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
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) 155.0 2
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 165.0 4
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 6
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Dumbbell) 50.0 8
Triceps Extension (Dumbbell) 50.0 6
Triceps Extension (Dumbbell) 50.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:40:16)
  • 🧘 Flexibility (0:14:56)

Dec. 18, 2019

Weight: 169.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:23:32)

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
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 155.0 3
(W) 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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:30:14)
  • 🚶‍♂️ Indoor Walk: 1.8 miles (0:35:02)

Dec. 20, 2019

Weight: 169.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 1.8 miles (0:36:05)
  • 🛞 Cross Training (0:06:00)

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.3 miles (0:06:00)
  • 🧘 Flexibility (0:17:14)

Dec. 22, 2019

Weight: 169.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:38:11)
  • 🚶‍♂️ Indoor Walk: 1.6 miles (0:33:30)
  • 🛞 Cross Training (0:18:07)
  • 🛞 Cross Training (0:06:30)

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
(W) Deadlift (Barbell) 135.0 4
(W) 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. 24, 2019

Weight: 169.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:41:44)
  • 🛞 Cross Training (0:06:00)

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
(W) Squat (Barbell) 135.0 4
(W) 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
(W) 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

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.0 miles (0:40:53)
  • 🛞 Cross Training (0:05:30)
  • 🧘 Flexibility (0:12:44)

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
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 155.0 3
(W) 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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:15:32)

Dec. 28, 2019

Weight: 170.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:41:12)
  • 🛞 Cross Training (0:06:00)

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:17:20)

Dec. 30, 2019

Weight: 169.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)
  • 🛞 Cross Training (0:09:22)
  • 🚶‍♂️ Indoor Walk: 1.9 miles (0:38:55)

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
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
(W) 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

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)
  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:39:46)