Workout and Weight History

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Sept. 28, 2022

Weight: 178.0

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 5
Sumo Deadlift (Barbell) 255.0 7
Sumo Deadlift (Barbell) 255.0 7
Sumo Deadlift (Barbell) 255.0 7
Decline Bench Press (Dumbbell) 75.0 10
Decline Bench Press (Dumbbell) 75.0 10
Decline Bench Press (Dumbbell) 75.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Rear Delt Incline Row 35.0 9
Rear Delt Incline Row 35.0 9
Rear Delt Incline Row 35.0 9
Triceps Rope Drag Pushdown 110.0 8
Triceps Rope Drag Pushdown 110.0 8
Triceps Rope Drag Pushdown 110.0 8

Sept. 29, 2022

Weight: 178.1

Program: Full Body Bulk

FBB: Day 4

  • 3x Overhead Press (Barbell)
  • 3x Chest Fly
  • 3x Bicep Curl (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
Overhead Press (Barbell) 110.0 10
Overhead Press (Barbell) 115.0 9
Overhead Press (Barbell) 115.0 8
Chest Fly 160.0 10
Chest Fly 160.0 10
Chest Fly 160.0 10
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Seated Leg Curl (Machine) 85.0 12
Seated Leg Curl (Machine) 100.0 10
Seated Leg Curl (Machine) 115.0 9

Sept. 30, 2022

Weight: 178.1

Program: Full Body Bulk

FBB: Day 5

  • 4x 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
(W) Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 12
Squat (Barbell) 165.0 10
Squat (Barbell) 175.0 8
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 165.0 7
Spider Curl 35.0 10
Spider Curl 35.0 10
Spider Curl 35.0 10
Upright Row (Barbell) 85.0 10
Upright Row (Barbell) 85.0 10
Upright Row (Barbell) 85.0 10
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Shrug (Barbell) 175.0 14
Shrug (Barbell) 175.0 14
Shrug (Barbell) 175.0 14

Oct. 1, 2022

Weight: 178.3

Weightlifting Rest Day.

Oct. 2, 2022

Weight: 178.5

Program: Full Body Bulk

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)
  • 3x Triceps 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 10
Hip Thrust (Barbell) 165.0 11
Hip Thrust (Barbell) 165.0 11
Hip Thrust (Barbell) 165.0 11
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Face Pull (Cable) 100.0 11
Triceps Pushdown (Reverse Grip) 130.0 11
Triceps Pushdown (Reverse Grip) 130.0 11
Triceps Pushdown (Reverse Grip) 130.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10

Oct. 3, 2022

Weight: 178.5

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Iso-Lateral Leg Press
  • 3x Seated Row (Cable)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Bicep Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 185.0 9
Pause Barbell Bench Press 185.0 8
Pause Barbell Bench Press 185.0 7
Iso-Lateral Leg Press 360.0 10
Iso-Lateral Leg Press 360.0 10
Iso-Lateral Leg Press 360.0 10
Seated Row (Cable) 170.0 12
Seated Row (Cable) 180.0 12
Seated Row (Cable) 180.0 12
Lateral Raise 1.5X (Dumbell) 15.0 10
Lateral Raise 1.5X (Dumbell) 17.5 8
Lateral Raise 1.5X (Dumbell) 17.5 8
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 9

Oct. 4, 2022

Weight: 178.6

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 5
Sumo Deadlift (Barbell) 255.0 8
Sumo Deadlift (Barbell) 265.0 5
Sumo Deadlift (Barbell) 265.0 5
Decline Bench Press (Dumbbell) 75.0 11
Decline Bench Press (Dumbbell) 75.0 11
Decline Bench Press (Dumbbell) 75.0 9
Lat Pulldown - Underhand (Cable) 130.0 12
Lat Pulldown - Underhand (Cable) 145.0 8
Lat Pulldown - Underhand (Cable) 145.0 8
Rear Delt Incline Row 35.0 10
Rear Delt Incline Row 35.0 10
Rear Delt Incline Row 35.0 10
Triceps Rope Drag Pushdown 110.0 8
Triceps Rope Drag Pushdown 110.0 8
Triceps Rope Drag Pushdown 110.0 8

Oct. 5, 2022

Weight: 178.7

Program: Full Body Bulk

FBB: Day 4

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

More Detail

Exercise Weight Reps
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 6
Cable Chest Fly (standing) 60.0 12
Cable Chest Fly (standing) 60.0 12
Cable Chest Fly (standing) 60.0 9
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15

Oct. 6, 2022

Weight: 178.7

Weightlifting Rest Day.

Oct. 7, 2022

Weight: 178.7

Program: Full Body Bulk

FBB: Day 5

  • 4x 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
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 165.0 11
Squat (Barbell) 175.0 9
Squat (Barbell) 185.0 7
Incline Bench Press (Barbell) 165.0 10
Incline Bench Press (Barbell) 165.0 10
Incline Bench Press (Barbell) 165.0 8
Spider Curl 35.0 12
Spider Curl 35.0 12
Spider Curl 35.0 12
Upright Row (Barbell) 85.0 12
Upright Row (Barbell) 85.0 12
Upright Row (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10

Oct. 8, 2022

Weight: 179.0

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 11
Pull Up 0.0 10
Pull Up 0.0 7
Hip Thrust (Barbell) 165.0 12
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 9
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 10
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Face Pull (Cable) 100.0 12
Triceps Pushdown (Reverse Grip) 130.0 12
Triceps Pushdown (Reverse Grip) 130.0 12
Triceps Pushdown (Reverse Grip) 130.0 12
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 11

Oct. 9, 2022

Weight: 179.1

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Leg Press
  • 3x Meadows Row
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 185.0 9
Pause Barbell Bench Press 185.0 9
Pause Barbell Bench Press 185.0 8
Leg Press 220.0 10
Leg Press 220.0 10
Leg Press 220.0 10
Meadows Row 75.0 11
Meadows Row 75.0 11
Meadows Row 75.0 11
Lateral Raise 1.5X (Dumbell) 17.5 9
Lateral Raise 1.5X (Dumbell) 17.5 9
Lateral Raise 1.5X (Dumbell) 17.5 9
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10

Oct. 10, 2022

Weight: 179.2

Weightlifting Rest Day.

Oct. 11, 2022

Weight: 179.2

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 Alternating Triceps Push Down

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 265.0 6
Sumo Deadlift (Barbell) 265.0 5
Sumo Deadlift (Barbell) 265.0 5
Decline Bench Press (Dumbbell) 75.0 12
Decline Bench Press (Dumbbell) 75.0 12
Decline Bench Press (Dumbbell) 75.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Rear Delt Incline Row 35.0 11
Rear Delt Incline Row 35.0 11
Rear Delt Incline Row 35.0 11
Alternating Triceps Push Down 110.0 12
Alternating Triceps Push Down 110.0 12
Alternating Triceps Push Down 110.0 12

Oct. 12, 2022

Weight: 179.2

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) 115.0 10
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 8
Cable Chest Fly (standing) 60.0 12
Cable Chest Fly (standing) 70.0 8
Cable Chest Fly (standing) 70.0 8
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 9
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 8
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:10)

Oct. 13, 2022

Weight: 179.2

Weightlifting Rest Day.

Oct. 14, 2022

Weight: 179.3

Program: Full Body Bulk

FBB: Day 5

  • 4x 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
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 8
Incline Bench Press (Barbell) 165.0 11
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 6
Spider Curl 35.0 12
Spider Curl 35.0 12
Spider Curl 35.0 12
Upright Row (Barbell) 95.0 8
Upright Row (Barbell) 95.0 8
Upright Row (Barbell) 95.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 10

Oct. 15, 2022

Weight: 179.2

Weightlifting Rest Day.

Oct. 16, 2022

Weight: 179.5

Program: Full Body Bulk

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)
  • 3x Triceps 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 7
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 8
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
Triceps Pushdown (Reverse Grip) 130.0 12
Triceps Pushdown (Reverse Grip) 140.0 9
Triceps Pushdown (Reverse Grip) 140.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10

Oct. 17, 2022

Weight: 179.6

Program: Full Body Bulk

FBB: Day 2

  • 4x Pause Barbell Bench Press
  • 3x Leg Press
  • 3x Meadows Row
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 185.0 10
Pause Barbell Bench Press 185.0 8
Pause Barbell Bench Press 185.0 7
Leg Press 220.0 12
Leg Press 220.0 12
Leg Press 220.0 12
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 75.0 12
Lateral Raise 1.5X (Dumbell) 17.5 10
Lateral Raise 1.5X (Dumbell) 17.5 10
Lateral Raise 1.5X (Dumbell) 17.5 9
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 10

Oct. 18, 2022

Weight: 179.6

Weightlifting Rest Day.

Oct. 19, 2022

Weight: 179.6

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 Alternating Triceps Push Down

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 265.0 6
Sumo Deadlift (Barbell) 265.0 6
Sumo Deadlift (Barbell) 265.0 6
Decline Bench Press (Dumbbell) 75.0 12
Decline Bench Press (Dumbbell) 80.0 9
Decline Bench Press (Dumbbell) 80.0 8
Lat Pulldown - Underhand (Cable) 130.0 11
Lat Pulldown - Underhand (Cable) 130.0 11
Lat Pulldown - Underhand (Cable) 130.0 9
Rear Delt Incline Row 35.0 12
Rear Delt Incline Row 35.0 12
Rear Delt Incline Row 35.0 12
Alternating Triceps Push Down 120.0 10
Alternating Triceps Push Down 120.0 10
Alternating Triceps Push Down 120.0 10

Oct. 20, 2022

Weight: 179.6

Program: Full Body Bulk

FBB: Day 4

  • 3x Overhead Press (Barbell)
  • 3x Chest Fly
  • 3x Bicep Curl (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
Overhead Press (Barbell) 115.0 10
Overhead Press (Barbell) 115.0 10
Overhead Press (Barbell) 125.0 6
Chest Fly 160.0 12
Chest Fly 175.0 8
Chest Fly 175.0 7
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 11
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 8
Seated Leg Curl (Machine) 115.0 10
Seated Leg Curl (Machine) 115.0 10
Seated Leg Curl (Machine) 115.0 10

Oct. 21, 2022

Weight: 179.7

Program: Full Body Bulk

FBB: Day 5

  • 4x 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
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 12
Squat (Barbell) 185.0 9
Squat (Barbell) 185.0 9
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 6
Spider Curl 35.0 12
Spider Curl 40.0 8
Spider Curl 40.0 8
Upright Row (Barbell) 95.0 8
Upright Row (Barbell) 95.0 9
Upright Row (Barbell) 95.0 9
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Skullcrusher (Barbell) 90.0 9
Shrug (Barbell) 185.0 14
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 10

Oct. 22, 2022

Weight: 179.7

Weightlifting Rest Day.