Workout and Weight History

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Nov. 7, 2022

Weight: 181.1

Program: Push/Pull/Legs

Morning Workout

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Standing Calf Raise (Machine)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 10
Hack Squat 110.0 12
Hack Squat 120.0 10
Hack Squat 130.0 9
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 230.0 12
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 14
Standing Calf Raise (Machine) 180.0 13
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10

Nov. 8, 2022

Weight: 181.0

Program: Push/Pull/Legs

Evening Workout

  • 3x Bench Press (Dumbbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Reverse Fly (Cable)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 175.0 5
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 7
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 9
Reverse Fly (Cable) 30.0 9
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8

Nov. 9, 2022

Weight: 181.1

Program: Push/Pull/Legs

Afternoon Workout

  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Chin Up 0.0 10
Chin Up 0.0 10
Chin Up 0.0 8
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 8
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 8
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12

Nov. 10, 2022

Weight: 181.0

Rest day.

Nov. 11, 2022

Weight: 181.0

Program: Push/Pull/Legs

Morning Workout

  • 4x Squat (Barbell)
  • 5x Sumo Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 12
Squat (Barbell) 185.0 9
Squat (Barbell) 185.0 9
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 3
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 11
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 200.0 12
Standing Calf Raise (Machine) 200.0 12

Nov. 12, 2022

Weight: 181.2

Rest day.

Nov. 13, 2022

Weight: 181.2

Program: Push/Pull/Legs

Afternoon Workout

  • 4x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Kneeling Overhead Press (Dumbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 205.0 10
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 225.0 4
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 45.0 10
Kneeling Overhead Press (Dumbell) 45.0 10
Kneeling Overhead Press (Dumbell) 45.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 95.0 8

Nov. 14, 2022

Weight: 181.3

Program: Push/Pull/Legs

Afternoon Workout

  • 4x Pendlay Row (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bicep Curl (Cable)
  • 3x Arnold Curl
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 155.0 10
Pendlay Row (Barbell) 175.0 9
Pendlay Row (Barbell) 185.0 8
Lat Pushdown (Kneeling, Rope) 120.0 15
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 12

Nov. 15, 2022

Weight: 181.2

Program: Push/Pull/Legs

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 7
Hack Squat 120.0 12
Hack Squat 130.0 10
Hack Squat 140.0 8
Leg Press 230.0 14
Leg Press 230.0 14
Leg Press 250.0 10
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 165.0 9
Hip Thrust (Barbell) 185.0 9
Hip Thrust (Barbell) 185.0 9
Hip Thrust (Barbell) 185.0 9

Nov. 17, 2022

Weight: 181.3

Program: Push/Pull/Legs

Afternoon Workout

  • 3x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Chest Fly
  • 3x Reverse Fly (Machine)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 175.0 5
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Chest Fly 160.0 8
Chest Fly 145.0 9
Chest Fly 145.0 9
Reverse Fly (Machine) 100.0 12
Reverse Fly (Machine) 115.0 10
Reverse Fly (Machine) 115.0 10
Lateral Raise 1.5X (Dumbell) 20.0 9
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 6
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8

Nov. 18, 2022

Weight: 181.3

Program: Push/Pull/Legs

Morning Workout

  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Chin Up 0.0 10
Chin Up 25.0 6
Chin Up 25.0 5
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 8
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Nov. 19, 2022

Weight: 181.3

Program: Push/Pull/Legs

Morning Workout

  • 4x Squat (Barbell)
  • 5x Sumo Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 195.0 8
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 3
Sumo Deadlift (Barbell) 245.0 8
Sumo Deadlift (Barbell) 265.0 5
Sumo Deadlift (Barbell) 265.0 5
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 12
Standing Calf Raise (Machine) 200.0 16
Standing Calf Raise (Machine) 200.0 14
Standing Calf Raise (Machine) 200.0 12

Nov. 20, 2022

Weight: 181.4

Rest day.

Nov. 21, 2022

Weight: 181.5

Program: Push/Pull/Legs

Afternoon Workout

  • 9x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Kneeling Overhead Press (Dumbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 45.0 12
Kneeling Overhead Press (Dumbell) 50.0 8
Kneeling Overhead Press (Dumbell) 50.0 7
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 32.5 9
Lateral Raise (Cable) 35.0 7
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 7

Nov. 22, 2022

Weight: 181.6

Program: Push/Pull/Legs

Morning Workout

  • 5x Pendlay Row (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bicep Curl (Cable)
  • 3x Arnold Curl
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 175.0 10
Pendlay Row (Barbell) 185.0 8
Pendlay Row (Barbell) 195.0 6
Pendlay Row (Barbell) 195.0 6
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 11
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 15

Nov. 23, 2022

Weight: 181.6

Program: Push/Pull/Legs

PPLB: Legs 1

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

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
Hack Squat 130.0 12
Hack Squat 140.0 10
Hack Squat 150.0 8
Leg Press 250.0 11
Leg Press 250.0 11
Leg Press 250.0 11
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10

Nov. 24, 2022

Weight: 181.7

Program: Push/Pull/Legs

PPLB: Push 2

  • 3x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Reverse Fly (Cable)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 145.0 15
Incline Bench Press (Barbell) 165.0 11
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 6
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7

Nov. 25, 2022

Weight: 181.8

Rest day.

Nov. 26, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 2x Lat Pulldown - Underhand (Cable)
  • 3x Low Row (Cable)
  • 3x Arnold Curl
  • 3x Bicep Curl (Cable)
  • 3x Pull Up
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 120.0 15
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Low Row (Cable) 120.0 15
Low Row (Cable) 130.0 11
Low Row (Cable) 130.0 11
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
21 Curls 35.0 21

Nov. 27, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 4x Bench Press (Smith Machine)
  • 3x Chest Fly
  • 3x Overhead Press (Dumbbell)
  • 3x Shoulder Press (Machine)
  • 3x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Smith Machine) 135.0 15
Bench Press (Smith Machine) 185.0 8
Bench Press (Smith Machine) 185.0 8
Bench Press (Smith Machine) 205.0 5
Chest Fly 160.0 8
Chest Fly 145.0 9
Chest Fly 145.0 9
Overhead Press (Dumbbell) 40.0 12
Overhead Press (Dumbbell) 45.0 9
Overhead Press (Dumbbell) 45.0 8
Shoulder Press (Machine) 120.0 7
Shoulder Press (Machine) 100.0 8
Shoulder Press (Machine) 100.0 12
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 7

Nov. 28, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 4x Lat Pulldown (Cable)
  • 4x Iso-Lateral Row (Machine)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8
Iso-Lateral Row (Machine) 100.0 15
Iso-Lateral Row (Machine) 120.0 12
Iso-Lateral Row (Machine) 140.0 10
Iso-Lateral Row (Machine) 140.0 10
Bicep Curl (Barbell) 90.0 10
Bicep Curl (Barbell) 90.0 10
Bicep Curl (Barbell) 90.0 10
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 8

Nov. 29, 2022

Weight: 181.8

Program: Push/Pull/Legs

Afternoon Workout

  • 4x Squat (Smith Machine)
  • 3x Seated Leg Press (Machine)
  • 3x Leg Extension (Machine)
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
Squat (Smith Machine) 135.0 15
Squat (Smith Machine) 155.0 12
Squat (Smith Machine) 175.0 10
Squat (Smith Machine) 185.0 8
Seated Leg Press (Machine) 160.0 15
Seated Leg Press (Machine) 200.0 12
Seated Leg Press (Machine) 240.0 8
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 90.0 10
Leg Extension (Machine) 90.0 10
Seated Leg Curl (Machine) 80.0 10
Seated Leg Curl (Machine) 80.0 10
Seated Leg Curl (Machine) 80.0 11

Nov. 30, 2022

Weight: 181.8

Program: Push/Pull/Legs

Midday Workout

  • 4x Incline Bench Press (Dumbbell)
  • 3x Chest Press (Machine)
  • 4x Triceps Extension (Cable)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Shoulder Press (Machine)

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 65.0 15
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Chest Press (Machine) 130.0 10
Chest Press (Machine) 130.0 10
Chest Press (Machine) 130.0 10
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 7
Lateral Raise 1.5X (Dumbell) 20.0 9
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 7
Shoulder Press (Machine) 100.0 10
Shoulder Press (Machine) 110.0 9
Shoulder Press (Machine) 120.0 8

Dec. 1, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 2x Lat Pulldown (Machine)
  • 3x Lat Pulldown (Cable)
  • 3x Iso-Lateral Row (Machine)
  • 3x Bicep Curl (Barbell)
  • 3x Spider Curl
  • 3x Reverse Fly (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Machine) 100.0 15
Lat Pulldown (Machine) 120.0 12
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 8
Iso-Lateral Row (Machine) 140.0 11
Iso-Lateral Row (Machine) 140.0 11
Iso-Lateral Row (Machine) 140.0 11
Bicep Curl (Barbell) 90.0 11
Bicep Curl (Barbell) 90.0 11
Bicep Curl (Barbell) 90.0 8
Spider Curl 35.0 12
Spider Curl 35.0 12
Spider Curl 35.0 10
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 15

Dec. 2, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 4x Squat (Smith Machine)
  • 3x Seated Leg Press (Machine)
  • 3x Seated Leg Curl (Machine)
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 5
Squat (Smith Machine) 175.0 9
Squat (Smith Machine) 175.0 10
Squat (Smith Machine) 185.0 8
Seated Leg Press (Machine) 200.0 15
Seated Leg Press (Machine) 220.0 12
Seated Leg Press (Machine) 240.0 10
Seated Leg Curl (Machine) 80.0 12
Seated Leg Curl (Machine) 90.0 10
Seated Leg Curl (Machine) 90.0 10
Leg Extension (Machine) 90.0 12
Leg Extension (Machine) 100.0 10
Leg Extension (Machine) 100.0 10