Workout and Weight History

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Sept. 3, 2022

Weight: 175.5

Weightlifting Rest Day.

Sept. 4, 2022

Weight: 175.5

Program: Full Body Bulk

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)
  • 3x Triceps Extension (Cable)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 9
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10

Sept. 5, 2022

Weight: 175.5

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Leg Press
  • 3x Meadows Row
  • 3x Lateral Raise (Cable)
  • 3x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 155.0 11
Pause Barbell Bench Press 165.0 9
Pause Barbell Bench Press 175.0 6
Leg Press 200.0 12
Leg Press 200.0 12
Leg Press 200.0 12
Meadows Row 70.0 10
Meadows Row 70.0 10
Meadows Row 70.0 10
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 25.0 12
Lateral Raise (Cable) 25.0 12
Bicep Curl (Cable) 130.0 11
Bicep Curl (Cable) 130.0 11
Bicep Curl (Cable) 130.0 11

Sept. 6, 2022

Weight: 175.5

Program: Full Body Bulk

FBB: Day 3

  • 5x Sumo Deadlift (Barbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Rear Delt Incline Row
  • 3x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 245.0 7
Sumo Deadlift (Barbell) 245.0 7
Sumo Deadlift (Barbell) 245.0 7
Incline Bench Press (Barbell) 135.0 12
Incline Bench Press (Barbell) 155.0 12
Incline Bench Press (Barbell) 155.0 8
Lat Pulldown - Underhand (Cable) 120.0 10
Lat Pulldown - Underhand (Cable) 120.0 10
Lat Pulldown - Underhand (Cable) 120.0 10
Rear Delt Incline Row 30.0 10
Rear Delt Incline Row 30.0 10
Rear Delt Incline Row 30.0 10
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 10

Sept. 7, 2022

Weight: 176.0

Program: Full Body Bulk

FBB: Day 4

  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Cable Chest Fly (standing)
  • 3x Bicep Curl (Barbell)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Overhead Press (Barbell, Kneeling) 105.0 11
Overhead Press (Barbell, Kneeling) 110.0 8
Overhead Press (Barbell, Kneeling) 110.0 6
Cable Chest Fly (standing) 50.0 12
Cable Chest Fly (standing) 50.0 12
Cable Chest Fly (standing) 50.0 12
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 10
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15

Sept. 8, 2022

Weight: 176.1

Weightlifting Rest Day.

Sept. 9, 2022

Weight: 176.0

Program: Full Body Bulk

FBB: Day 5

  • 3x Squat (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Spider Curl
  • 3x Upright Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Decline Bench Press (Dumbbell) 65.0 12
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 10
Spider Curl 25.0 12
Spider Curl 25.0 12
Spider Curl 30.0 12
Upright Row (Barbell) 65.0 10
Upright Row (Barbell) 65.0 10
Upright Row (Barbell) 75.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Shrug (Barbell) 165.0 14
Shrug (Barbell) 165.0 14
Shrug (Barbell) 165.0 14

Sept. 10, 2022

Weight: 176.3

Program: Full Body Bulk

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 8
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 11
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Face Pull (Cable) 80.0 15
Face Pull (Cable) 90.0 10
Face Pull (Cable) 90.0 12
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 12
Hammer Curl (Dumbbell) 35.0 12
Hammer Curl (Dumbbell) 35.0 12
Hammer Curl (Dumbbell) 35.0 12

Sept. 11, 2022

Weight: 176.3

Weightlifting Rest Day.

Sept. 12, 2022

Weight: 176.4

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Leg Press
  • 3x Meadows Row
  • 3x Lateral Raise (Cable)
  • 3x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 155.0 12
Pause Barbell Bench Press 165.0 10
Pause Barbell Bench Press 175.0 7
Leg Press 200.0 13
Leg Press 200.0 13
Leg Press 200.0 13
Meadows Row 70.0 12
Meadows Row 70.0 12
Meadows Row 70.0 12
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 9
Bicep Curl (Cable) 130.0 12
Bicep Curl (Cable) 130.0 12
Bicep Curl (Cable) 130.0 12

Sept. 13, 2022

Weight: 176.4

Weightlifting Rest Day.

Sept. 14, 2022

Weight: 176.5

Program: Full Body Bulk

FBB: Day 3

  • 5x Sumo Deadlift (Barbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Rear Delt Incline Row
  • 3x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 245.0 8
Sumo Deadlift (Barbell) 255.0 6
Sumo Deadlift (Barbell) 255.0 5
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 7
Lat Pulldown - Underhand (Cable) 120.0 11
Lat Pulldown - Underhand (Cable) 120.0 11
Lat Pulldown - Underhand (Cable) 120.0 11
Rear Delt Incline Row 30.0 11
Rear Delt Incline Row 30.0 11
Rear Delt Incline Row 30.0 11
Triceps Rope Drag Pushdown 100.0 11
Triceps Rope Drag Pushdown 100.0 11
Triceps Rope Drag Pushdown 100.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:15)

Sept. 15, 2022

Weight: 176.6

Program: Full Body Bulk

FBB: Day 4

  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Cable Chest Fly (standing)
  • 3x Bicep Curl (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Overhead Press (Barbell, Kneeling) 105.0 12
Overhead Press (Barbell, Kneeling) 110.0 10
Overhead Press (Barbell, Kneeling) 115.0 7
Cable Chest Fly (standing) 60.0 9
Cable Chest Fly (standing) 60.0 10
Cable Chest Fly (standing) 60.0 10
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 120.0 8
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15

Sept. 16, 2022

Weight: 176.7

Program: Full Body Bulk

FBB: Day 5

  • 3x Squat (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Spider Curl
  • 3x Upright Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 12
Squat (Barbell) 145.0 10
Squat (Barbell) 155.0 8
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 11
Spider Curl 30.0 12
Spider Curl 30.0 12
Spider Curl 30.0 12
Upright Row (Barbell) 75.0 12
Upright Row (Barbell) 75.0 12
Upright Row (Barbell) 75.0 12
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Shrug (Barbell) 175.0 10
Shrug (Barbell) 175.0 10
Shrug (Barbell) 175.0 10

Sept. 17, 2022

Weight: 176.9

Program: Full Body Bulk

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 0.0 9
Pull Up 0.0 7
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Bench Press (Dumbbell) 70.0 11
Bench Press (Dumbbell) 70.0 11
Bench Press (Dumbbell) 70.0 10
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Face Pull (Cable) 90.0 12
Triceps Pushdown (Reverse Grip) 120.0 13
Triceps Pushdown (Reverse Grip) 120.0 12
Triceps Pushdown (Reverse Grip) 120.0 13
Hammer Curl (Dumbbell) 35.0 13
Hammer Curl (Dumbbell) 35.0 13
Hammer Curl (Dumbbell) 35.0 10

Sept. 18, 2022

Weight: 176.8

Weightlifting Rest Day.

Sept. 19, 2022

Weight: 177.1

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Iso-Lateral Leg Press
  • 3x Lat Pulldown (Cable)
  • 3x Lateral Raise (Cable)
  • 3x Bicep Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 6
Pause Barbell Bench Press 165.0 12
Pause Barbell Bench Press 175.0 10
Pause Barbell Bench Press 185.0 6
Iso-Lateral Leg Press 200.0 12
Iso-Lateral Leg Press 290.0 10
Iso-Lateral Leg Press 310.0 10
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lateral Raise (Cable) 17.5 8
Lateral Raise (Cable) 17.5 7
Lateral Raise (Cable) 12.5 10
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11

Sept. 20, 2022

Weight: 177.2

Program: Full Body Bulk

FBB: Day 3

  • 5x Sumo Deadlift (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Rear Delt Incline Row
  • 3x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 6
Sumo Deadlift (Barbell) 255.0 6
Sumo Deadlift (Barbell) 255.0 6
Sumo Deadlift (Barbell) 255.0 6
Decline Bench Press (Dumbbell) 70.0 12
Decline Bench Press (Dumbbell) 70.0 12
Decline Bench Press (Dumbbell) 70.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 120.0 12
Rear Delt Incline Row 30.0 12
Rear Delt Incline Row 30.0 12
Rear Delt Incline Row 30.0 12
Triceps Rope Drag Pushdown 100.0 12
Triceps Rope Drag Pushdown 100.0 12
Triceps Rope Drag Pushdown 100.0 12

Sept. 21, 2022

Weight: 177.2

Weightlifting Rest Day.

Sept. 22, 2022

Weight: 177.4

Program: Full Body Bulk

FBB: Day 4

  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Cable Chest Fly (standing)
  • 3x Bicep Curl (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Overhead Press (Barbell, Kneeling) 110.0 11
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 6
Cable Chest Fly (standing) 60.0 11
Cable Chest Fly (standing) 60.0 11
Cable Chest Fly (standing) 60.0 11
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 10
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12

Sept. 23, 2022

Weight: 177.5

Program: Full Body Bulk

FBB: Day 5

  • 3x Squat (Barbell)
  • 3x Incline Bench Press (Barbell)
  • 3x Spider Curl
  • 3x Upright Row (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 145.0 12
Squat (Barbell) 155.0 10
Squat (Barbell) 165.0 8
Incline Bench Press (Barbell) 155.0 12
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Spider Curl 30.0 13
Spider Curl 30.0 13
Spider Curl 30.0 13
Upright Row (Barbell) 85.0 9
Upright Row (Barbell) 85.0 9
Upright Row (Barbell) 85.0 9
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 12

Sept. 24, 2022

Weight: 177.6

Program: Full Body Bulk

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)
  • 3x Triceps Pushdown (Reverse Grip)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 8
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 165.0 10
Hip Thrust (Barbell) 165.0 10
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 70.0 11
Face Pull (Cable) 100.0 10
Face Pull (Cable) 100.0 10
Face Pull (Cable) 100.0 10
Triceps Pushdown (Reverse Grip) 130.0 10
Triceps Pushdown (Reverse Grip) 130.0 10
Triceps Pushdown (Reverse Grip) 130.0 10
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9

Sept. 25, 2022

Weight: 177.7

Weightlifting Rest Day.

Sept. 26, 2022

Weight: 177.9

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Leg Press
  • 3x Meadows Row
  • 3x Lateral Raise (Cable)
  • 3x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 175.0 11
Pause Barbell Bench Press 185.0 8
Pause Barbell Bench Press 185.0 7
Leg Press 200.0 15
Leg Press 200.0 15
Leg Press 200.0 15
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Bicep Curl (Cable) 130.0 12
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:44)

Sept. 27, 2022

Weight: 178.0

Weightlifting Rest Day.