Workout and Weight History

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Jan. 2, 2020

Weight: 170.0

Program: Full Body Push/Pull

Full Body Push Day 2

  • 7x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 6x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Pull Up
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 4
(W) Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 185.0 4
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
Hip Thrust (Barbell) 185.0 7
(W) Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 170.0 5
Incline Bench Press (Barbell) 175.0 4
Incline Bench Press (Barbell) 175.0 4
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 7
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:10)
  • 🧘 Flexibility (0:22:01)

Jan. 3, 2020

Weight: 169.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:30)
  • 🚶‍♂️ Indoor Walk: 2.3 miles (0:43:42)

Jan. 4, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec: W1D1

  • 6x Bench Press (Barbell)
  • 3x Pull Up
  • 2x Incline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 2x Chest Dip
  • 2x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 45.0 15
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Bench Press (Barbell) 165.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.5 miles (0:11:54)
  • 🧘 Flexibility (0:10:45)

Jan. 5, 2020

Weight: 169.9

Program: Bench Press Specialization

Bench Spec:W1, D2

  • 4x Squat (Barbell)
  • 3x Stiff Leg Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Squat (Barbell) 155.0 5
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Stiff Leg Deadlift (Barbell) 155.0 10
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Extension (Machine) 25.0 15
Leg Extension (Machine) 20.0 20
Leg Extension (Machine) 25.0 20

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:20:29)

Jan. 6, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W1, D3

  • 8x Bench Press (Barbell)
  • 4x Lat Pulldown (Cable)
  • 2x Barbell Pin Press
  • 3x Seated Face Pull
  • 2x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Bent Over Rear Delt Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 170.0 2
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Bench Press (Barbell) 180.0 3
Lat Pulldown (Cable) 45.0 6
Lat Pulldown (Cable) 50.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Barbell Pin Press 135.0 8
Barbell Pin Press 155.0 8
Seated Face Pull 25.0 10
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Overhead Press (Barbell) 120.0 6
Seated Overhead Press (Barbell) 120.0 6
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10
Bent Over Rear Delt Raise 12.5 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.6 miles (0:10:03)
  • 🧘 Flexibility (0:21:13)

Jan. 7, 2020

Weight: 170.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)
  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:40:24)
  • 💪 Core Training (0:10:54)

Jan. 8, 2020

Weight: 170.1

Program: Bench Press Specialization

Afternoon Workout

  • 6x Deadlift (Barbell)
  • 4x Front Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) 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
(W) Front Squat (Barbell) 65.0 5
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.5 miles (0:08:56)

Jan. 9, 2020

Weight: 170.1

Program: Bench Press Specialization

Bench spec: W1D5

  • 6x Pause Barbell Bench Press
  • 3x Lat Pulldown - Underhand (Cable)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Cable Chest Fly (standing)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 3x Prone Trap Raise

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Pause Barbell Bench Press 150.0 5
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:22:47)

Jan. 10, 2020

Weight: 170.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)
  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:39:51)

Jan. 11, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W2D1

  • 6x Bench Press (Barbell)
  • 3x Pull Up
  • 2x Incline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 2x Chest Dip
  • 2x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 45.0 15
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Bench Press (Barbell) 170.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Incline Bench Press (Barbell) 140.0 8
Incline Bench Press (Barbell) 140.0 8
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10

Jan. 12, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec:W2, D2

  • 4x Squat (Barbell)
  • 3x Stiff Leg Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Stiff Leg Deadlift (Barbell) 160.0 10
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Curl (dumbbell) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:56:19)

Jan. 13, 2020

Weight: 170.0

Program: Bench Press Specialization

Bench Spec: W2, D3

  • 8x Bench Press (Barbell)
  • 4x Lat Pulldown (Cable)
  • 2x Barbell Pin Press
  • 3x Seated Face Pull
  • 3x Seated Overhead Press (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 160.0 3
(W) Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Bench Press (Barbell) 190.0 3
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Lat Pulldown (Cable) 55.0 6
Barbell Pin Press 155.0 8
Barbell Pin Press 155.0 8
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
(W) Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:21:11)

Jan. 14, 2020

Weight: 170.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.4 miles (0:44:45)
  • 🛞 Cross Training (0:07:00)

Jan. 15, 2020

Weight: 170.3

Program: Bench Press Specialization

Bench Spec: W2, D4

  • 6x Deadlift (Barbell)
  • 4x Front Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:09:55)

Jan. 16, 2020

Weight: 170.3

Program: Bench Press Specialization

Bench spec: W2,D5

  • 6x Pause Barbell Bench Press
  • 3x Lat Pulldown - Underhand (Cable)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Cable Chest Fly (standing)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 3x Prone Trap Raise

More Detail

Exercise Weight Reps
(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
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 50.0 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 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

Jan. 17, 2020

Weight: 170.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 1.9 miles (0:34:45)
  • 🛞 Cross Training (0:05:30)

Jan. 18, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec: W3, D1

  • 7x Bench Press (Barbell)
  • 3x Pull Up
  • 2x Incline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 2x Chest Dip
  • 2x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.2 miles (0:04:16)

Jan. 19, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec:W3, D2

  • 4x Squat (Barbell)
  • 3x Stiff Leg Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Machine)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:32)

Jan. 20, 2020

Weight: 170.4

Program: Bench Press Specialization

Bench Spec: W3, D3

  • 8x Bench Press (Barbell)
  • 4x Lat Pulldown (Cable)
  • 2x Barbell Pin Press
  • 3x Seated Face Pull
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Bent Over Rear Delt Raise

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 0.3 miles (0:07:15)
  • 🧘 Flexibility (0:05:19)

Jan. 21, 2020

Weight: 170.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:28)
  • 🛞 Cross Training (0:06:00)
  • 🚶‍♂️ Indoor Walk: 2.0 miles (0:37:42)

Jan. 22, 2020

Weight: 170.9

Program: Bench Press Specialization

Bench Spec: W3, D4

  • 7x Deadlift (Barbell)
  • 4x Front Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 185.0 3
(W) 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
(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
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 35.0 10
Leg Curl (dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12

Jan. 23, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench spec: W3, D5

  • 6x Pause Barbell Bench Press
  • 3x Lat Pulldown - Underhand (Cable)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Cable Chest Fly (standing)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 3x Prone Trap Raise

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:20)

Jan. 24, 2020

Weight: 171.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:40:05)
  • 🛞 Cross Training (0:06:00)

Jan. 25, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W4, D1

  • 7x Bench Press (Barbell)
  • 3x Pull Up
  • 2x Incline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 2x Chest Dip
  • 2x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

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

Jan. 26, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec:W4, D2

  • 4x Squat (Barbell)
  • 3x Stiff Leg Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Leg Extension (Machine)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:38)