Workout and Weight History

Jump to:

Jan. 14, 2020

Weight: 170.2

Rest day.

Jan. 15, 2020

Weight: 170.3

Program: Bench Press Specialization

Bench Spec: W2, D4

  • 6x Standing Calf Raise (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Lunge (Dumbbell)
  • 8x Front Squat (Barbell)
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
(W) Front Squat (Barbell) 45.0 5
(W) Front Squat (Barbell) 45.0 5
Front Squat (Barbell) 85.0 10
Front Squat (Barbell) 85.0 10
Front Squat (Barbell) 85.0 10
Front Squat (Barbell) 85.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6

Jan. 16, 2020

Weight: 170.3

Program: Bench Press Specialization

Bench spec: W2,D5

  • 6x Prone Trap Raise
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 6x Cable Chest Fly (standing)
  • 6x Bent Over Row (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 6x Lat Pulldown - Underhand (Cable)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
(W) Pause Barbell Bench Press 135.0 3
(W) Pause Barbell Bench Press 135.0 3
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5
Pause Barbell Bench Press 160.0 5

Jan. 17, 2020

Weight: 170.4

Rest day.

Jan. 18, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec: W3, D1

  • 4x Hammer Curl (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 4x Chest Dip
  • 6x Inverted Row (Bodyweight)
  • 4x Incline Bench Press (Barbell)
  • 6x Pull Up
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
(W) Bench Press (Barbell) 165.0 2
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
(W) Bench Press (Barbell) 165.0 2
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6

Jan. 19, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec:W3, D2

  • 6x Leg Curl (dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Leg Extension (Machine)
  • 6x Stiff Leg Deadlift (Barbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5

Jan. 20, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec: W3, D3

  • 8x Lat Pulldown (Cable)
  • 6x Bent Over Rear Delt Raise
  • 6x Lateral Raise (Dumbbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Seated Face Pull
  • 4x Barbell Pin Press
  • 16x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
(W) Seated Overhead Press (Barbell) 95.0 3
(W) Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
Barbell Pin Press 165.0 8
Barbell Pin Press 165.0 8
(W) Bench Press (Barbell) 185.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 185.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3

Jan. 22, 2020

Weight: 170.9

Program: Bench Press Specialization

Bench Spec: W3, D4

  • 6x Standing Calf Raise (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Lunge (Dumbbell)
  • 8x Front Squat (Barbell)
  • 14x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
(W) Front Squat (Barbell) 45.0 5
(W) Front Squat (Barbell) 45.0 5
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6

Jan. 23, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench spec: W3, D5

  • 6x Prone Trap Raise
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 6x Cable Chest Fly (standing)
  • 6x Bent Over Row (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 6x Lat Pulldown - Underhand (Cable)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 45.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
(W) Pause Barbell Bench Press 135.0 3
(W) Pause Barbell Bench Press 135.0 3
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5

Jan. 25, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W4, D1

  • 4x Hammer Curl (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 4x Chest Dip
  • 6x Inverted Row (Bodyweight)
  • 4x Incline Bench Press (Barbell)
  • 6x Pull Up
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Skullcrusher (Barbell) 75.0 8
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
(W) Bench Press (Barbell) 175.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
(W) Bench Press (Barbell) 175.0 3
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6

Jan. 26, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec:W4, D2

  • 6x Leg Extension (Machine)
  • 6x Leg Curl (dumbbell)
  • 6x Hip Thrust (Barbell)
  • 6x Stiff Leg Deadlift (Barbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
Stiff Leg Deadlift (Barbell) 165.0 10
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5

Jan. 27, 2020

Weight: 171.1

Rest day.

Jan. 28, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Spec: W4, D3

  • 6x Bent Over Rear Delt Raise
  • 6x Lateral Raise (Dumbbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Seated Face Pull
  • 4x Barbell Pin Press
  • 8x Lat Pulldown (Cable)
  • 16x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
(W) Seated Overhead Press (Barbell) 95.0 3
(W) Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Barbell Pin Press 165.0 8
Barbell Pin Press 165.0 8
Barbell Pin Press 165.0 8
Barbell Pin Press 165.0 8
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
(W) Bench Press (Barbell) 190.0 2
(W) Bench Press (Barbell) 175.0 3
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 190.0 2
(W) Bench Press (Barbell) 175.0 3
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3

Jan. 29, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W4, D4

  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Lunge (Dumbbell)
  • 6x Front Squat (Barbell)
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 255.0 6
Deadlift (Barbell) 255.0 6

Jan. 30, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench spec: W4, D5

  • 6x Prone Trap Raise
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 6x Cable Chest Fly (standing)
  • 6x Bent Over Row (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 6x Lat Pulldown - Underhand (Cable)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
(W) Pause Barbell Bench Press 135.0 3
(W) Pause Barbell Bench Press 135.0 3
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5

Jan. 31, 2020

Weight: 171.1

Rest day.

Feb. 2, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Press Spec W5, D1

  • 6x Hammer Curl (Dumbbell)
  • 6x Bent Over Row (Barbell)
  • 4x Seated Overhead Press (Barbell)
  • 6x Pull Up
  • 4x Pause Barbell Bench Press
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 7
Pull Up 0.0 7
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 145.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 200.0 5
Bench Press (Barbell) 200.0 5

Feb. 3, 2020

Weight: 171.2

Rest day.

Feb. 4, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W5, D2

  • 6x Standing Calf Raise (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8

Feb. 5, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W5, D3

  • 6x EZ Curl
  • 6x Prone Trap Raise
  • 6x Seated Face Pull
  • 6x Lateral Raise (Dumbbell)
  • 6x Lat Pulldown - Wide Grip (Cable)
  • 14x Barbell Speed Bench Press

More Detail

Exercise Weight Reps
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
(W) Barbell Speed Bench Press 135.0 3
(W) Barbell Speed Bench Press 135.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3

Feb. 6, 2020

Weight: 171.1

Rest day.

Feb. 7, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W5, D4

  • 6x Standing Calf Raise (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Single Leg Lunge
  • 6x Front Squat (Barbell)
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6

Feb. 8, 2020

Weight: 171.1

Rest day.

Feb. 9, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Press Spec W6, D1

  • 6x Hammer Curl (Dumbbell)
  • 6x Bent Over Row (Barbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Pull Up
  • 4x Pause Barbell Bench Press
  • 8x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
(W) Seated Overhead Press (Barbell) 95.0 3
(W) Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 110.0 8
Seated Overhead Press (Barbell) 110.0 8
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 155.0 5
Pause Barbell Bench Press 155.0 5
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 190.0 8
Bench Press (Barbell) 190.0 8

Feb. 10, 2020

Weight: 171.3

Rest day.