Workout and Weight History

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Oct. 23, 2022

Weight: 180.0

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 8
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 10
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Face Pull (Cable) 70.0 12
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
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. 24, 2022

Weight: 180.1

Weightlifting Rest Day.

Oct. 25, 2022

Weight: 180.1

Program: Full Body Bulk

Midday Workout

  • 3x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 4x Chest Press (Machine)
  • 3x Chest Fly
  • 3x Spider Curl
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 115.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 145.0 8
Seated Row (Cable) 115.0 10
Seated Row (Cable) 130.0 8
Seated Row (Cable) 145.0 5
Chest Press (Machine) 135.0 15
Chest Press (Machine) 150.0 12
Chest Press (Machine) 150.0 10
Chest Press (Machine) 165.0 6
Chest Fly 150.0 9
Chest Fly 150.0 10
Chest Fly 160.0 10
Spider Curl 40.0 10
Spider Curl 40.0 10
Spider Curl 40.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 80.0 12

Oct. 26, 2022

Weight: 180.1

Program: Full Body Bulk

Morning Workout

  • 4x Seated Leg Press (Machine)
  • 3x Overhead Press (Dumbbell)
  • 3x Reverse Fly (Machine)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Preacher Curl (Machine)

More Detail

Exercise Weight Reps
Seated Leg Press (Machine) 100.0 12
Seated Leg Press (Machine) 115.0 12
Seated Leg Press (Machine) 130.0 12
Seated Leg Press (Machine) 145.0 10
Overhead Press (Dumbbell) 40.0 10
Overhead Press (Dumbbell) 40.0 10
Overhead Press (Dumbbell) 40.0 10
Reverse Fly (Machine) 80.0 12
Reverse Fly (Machine) 90.0 12
Reverse Fly (Machine) 100.0 10
Lateral Raise 1.5X (Dumbell) 15.0 11
Lateral Raise 1.5X (Dumbell) 15.0 10
Lateral Raise 1.5X (Dumbell) 15.0 9
Preacher Curl (Machine) 70.0 12
Preacher Curl (Machine) 80.0 10
Preacher Curl (Machine) 90.0 10

Oct. 27, 2022

Weight: 180.1

Program: Full Body Bulk

Morning Workout

  • 3x Chest Fly
  • 3x Chest Press (Machine)
  • 3x Lat Pulldown (Cable)
  • 3x Triceps Extension (Cable)
  • 3x Seated Leg Curl (Machine)
  • 3x Bicep Curl (Dumbbell)

More Detail

Exercise Weight Reps
Chest Fly 150.0 12
Chest Fly 160.0 10
Chest Fly 160.0 10
Chest Press (Machine) 150.0 10
Chest Press (Machine) 160.0 10
Chest Press (Machine) 170.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 8
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
Bicep Curl (Dumbbell) 35.0 12
Bicep Curl (Dumbbell) 40.0 10
Bicep Curl (Dumbbell) 40.0 10

Oct. 28, 2022

Weight: 180.1

Weightlifting Rest Day.

Oct. 29, 2022

Weight: 180.4

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 8
Pull Up 0.0 8
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 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 8
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9
Hammer Curl (Dumbbell) 40.0 9

Oct. 30, 2022

Weight: 180.5

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 155.0 12
Pause Barbell Bench Press 175.0 9
Pause Barbell Bench Press 185.0 7
Leg Press 180.0 15
Leg Press 200.0 12
Leg Press 220.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Lateral Raise 1.5X (Dumbell) 17.5 8
Lateral Raise 1.5X (Dumbell) 17.5 10
Lateral Raise 1.5X (Dumbell) 17.5 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10

Oct. 31, 2022

Weight: 180.5

Program: Full Body Bulk

FBB: Day 3

  • 4x Sumo Deadlift (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Lat Pulldown - Underhand (Cable)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Alternating Triceps Push Down

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 225.0 8
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Decline Bench Press (Dumbbell) 75.0 10
Decline Bench Press (Dumbbell) 75.0 10
Decline Bench Press (Dumbbell) 75.0 9
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
T Bar (Rear Delts, Chest Supported) 75.0 10
T Bar (Rear Delts, Chest Supported) 50.0 10
T Bar (Rear Delts, Chest Supported) 50.0 10
Alternating Triceps Push Down 120.0 10
Alternating Triceps Push Down 120.0 12
Alternating Triceps Push Down 120.0 12

Nov. 1, 2022

Weight: 180.5

Weightlifting Rest Day.

Nov. 2, 2022

Weight: 180.6

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) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 7
Cable Chest Fly (standing) 60.0 10
Cable Chest Fly (standing) 60.0 10
Cable Chest Fly (standing) 60.0 10
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 10
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12

Nov. 3, 2022

Weight: 180.6

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)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 12
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 8
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 175.0 7
Spider Curl 40.0 10
Spider Curl 40.0 10
Spider Curl 40.0 10
Upright Row (Barbell) 95.0 8
Upright Row (Barbell) 95.0 8
Upright Row (Barbell) 95.0 8
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10

Nov. 4, 2022

Weight: 180.6

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 9
Pull Up 0.0 9
Pull Up 0.0 9
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 12
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 8
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 12
Triceps Pushdown (Reverse Grip) 140.0 11
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10

Nov. 5, 2022

Weight: 180.6

Weightlifting Rest Day.

Nov. 6, 2022

Weight: 180.6

Program: Full Body Bulk

FBB: Day 2

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 12
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 228.0 5
Leg Press 230.0 10
Leg Press 230.0 10
Leg Press 230.0 10
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 75.0 12
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 6
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 11

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

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:09)

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) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
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

Weightlifting 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. 16, 2022

Weight: 181.2

Weightlifting Rest Day.