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

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

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
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
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
Front Squat (Barbell) 45.0 5
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

Jan. 16, 2020

Weight: 170.3

Program: Bench Press Specialization

Bench spec: W2,D5

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 6x Prone Trap Raise
  • 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
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
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
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
Pause Barbell Bench Press 135.0 3
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 Incline Bench Press (Barbell)
  • 4x Hammer Curl (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 4x Chest Dip
  • 6x Inverted Row (Bodyweight)
  • 14x Bench Press (Barbell)
  • 6x Pull Up

More Detail

Exercise Weight Reps
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
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
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 165.0 2
Bench Press (Barbell) 165.0 2
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
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

Jan. 19, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec:W3, D2

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

More Detail

Exercise Weight Reps
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
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
Squat (Barbell) 135.0 3
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
Seated Overhead Press (Barbell) 95.0 3
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
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 185.0 2
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

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

More Detail

Exercise Weight Reps
Front Squat (Barbell) 45.0 5
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
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
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 2
Deadlift (Barbell) 225.0 2
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 Lat Pulldown - Underhand (Cable)
  • 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)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
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
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
Pause Barbell Bench Press 135.0 3
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

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

More Detail

Exercise Weight Reps
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 45.0 15
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
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
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

Jan. 26, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec:W4, D2

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

More Detail

Exercise Weight Reps
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
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
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
Squat (Barbell) 135.0 3
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

  • 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) 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
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
Seated Overhead Press (Barbell) 95.0 3
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
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 190.0 2
Bench Press (Barbell) 190.0 2
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 Front Squat (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Lunge (Dumbbell)
  • 12x Deadlift (Barbell)

More Detail

Exercise Weight Reps
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
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
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
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 Lat Pulldown - Underhand (Cable)
  • 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)
  • 12x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
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
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
Pause Barbell Bench Press 135.0 3
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

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

More Detail

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

More Detail

Exercise Weight Reps
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
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
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

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

More Detail

Exercise Weight Reps
Barbell Speed Bench Press 135.0 3
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
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

Feb. 6, 2020

Weight: 171.1

Rest day.

Feb. 7, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W5, D4

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

More Detail

Exercise Weight Reps
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
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
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
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 185.0 3
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 Bent Over Row (Barbell)
  • 4x Pause Barbell Bench Press
  • 8x Bench Press (Barbell)
  • 6x Pull Up
  • 6x Hammer Curl (Dumbbell)
  • 6x Seated Overhead Press (Barbell)

More Detail

Exercise Weight Reps
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
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
Bench Press (Barbell) 135.0 5
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
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
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
Seated Overhead Press (Barbell) 95.0 3
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

Feb. 10, 2020

Weight: 171.3

Rest day.