Workout and Weight History

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June 20, 2023

Weight: 186.9

Program: Shoulder Focus

B2023SF: Arms 2

  • 4x Overhead Press (Barbell, Kneeling)
  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
(W) Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 110.0 7
Single Arm Preacher Cable Curls 60.0 8
Single Arm Preacher Cable Curls 60.0 8
EZ Curl 95.0 8
EZ Curl 95.0 8
EZ Curl 95.0 8
21’s (barbell) 65.0 21
21’s (barbell) 65.0 21
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10

June 21, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 1x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Press
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 8
Squat (Barbell) 185.0 8
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 250.0 12
Bent Over Row (Dumbbell) 50.0 10
Bent Over Row (Dumbbell) 50.0 10
Bent Over Row (Dumbbell) 50.0 10
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12

June 22, 2023

Weight: 186.9

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 6x Bench Press (Barbell)
  • 3x Cable Crossover
  • 1x Bench Press (Dumbbell)
  • 3x Lying Y Deltoid Raise
  • 3x Shoulder Press (Cables)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 8
Cable Crossover 70.0 10
Cable Crossover 70.0 9
Cable Crossover 70.0 10
Bench Press (Dumbbell) 60.0 10
Lying Y Deltoid Raise 20.0 15
Lying Y Deltoid Raise 30.0 13
Lying Y Deltoid Raise 40.0 6
Shoulder Press (Cables) 50.0 12
Shoulder Press (Cables) 60.0 12
Shoulder Press (Cables) 70.0 10
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

June 23, 2023

Weight: 186.9

Program: Shoulder Focus

B2023SF: Arms 1

  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 8
Spider Curl 40.0 6
Spider Curl 40.0 5
Preacher Curl (Barbell) 65.0 9
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 5
Bench Press - Close Grip (Barbell) 185.0 9
Bench Press - Close Grip (Barbell) 185.0 8
Bench Press - Close Grip (Barbell) 185.0 7
Triceps Extension (Cable) 100.0 11
Triceps Extension (Cable) 110.0 9
Triceps Extension (Cable) 110.0 10

June 24, 2023

Weight: 187.0

Rest day.

June 26, 2023

Weight: 187.3

Program: Five Day

5D: Upper 1

  • 5x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Cable Fly (Flat Bench) 70.0 6
Bent Over Row (Dumbbell) 50.0 12
Bent Over Row (Dumbbell) 55.0 10
Bent Over Row (Dumbbell) 55.0 10
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 130.0 9
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 7
Lying Y Deltoid Raise 32.5 9
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 8

June 27, 2023

Weight: 187.3

Program: Five Day

5D: Arms 1

  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 12
(W) Bicep Curl (Cable) 120.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 7
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 5
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 5
Bench Press - Close Grip (Barbell) 185.0 10
Bench Press - Close Grip (Barbell) 185.0 7
Bench Press - Close Grip (Barbell) 185.0 6
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8

June 28, 2023

Weight: 187.3

Program: Five Day

5D: Legs

  • 1x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Press
  • 3x Hack Squat
  • 3x Romanian Deadlift (Barbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Hack Squat 90.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Shrug (Dumbbell) 80.0 13
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 13

June 29, 2023

Weight: 187.4

Program: Five Day

5D: Upper 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 3x Lat Pulldown (Cable)
  • 3x Shoulder Press (Cables)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Inverted Row (Bodyweight) 0.0 8
Inverted Row (Bodyweight) 0.0 8
Inverted Row (Bodyweight) 0.0 8
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Shoulder Press (Cables) 70.0 12
Shoulder Press (Cables) 80.0 9
Shoulder Press (Cables) 80.0 9
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 8

June 30, 2023

Weight: 187.4

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)
  • 2x Hanging Knee Raise With Twist
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 60.0 9
Single Arm Preacher Cable Curls 60.0 9
EZ Curl 95.0 9
EZ Curl 95.0 9
EZ Curl 95.0 9
21’s (barbell) 65.0 24
21’s (barbell) 65.0 24
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 100.0 9
Skullcrusher (Barbell) 100.0 9
Triceps Pushdown (Rope) 80.0 12
Triceps Pushdown (Rope) 90.0 10
Triceps Pushdown (Rope) 90.0 10
Hanging Knee Raise With Twist 0.0 10
Hanging Knee Raise With Twist 0.0 8
Ab Wheel 0.0 10
Ab Wheel 0.0 10

July 3, 2023

Weight: 187.4

Program: Five Day

5D: Upper 1

  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Bent Over Row (Dumbbell) 55.0 12
Bent Over Row (Dumbbell) 55.0 12
Bent Over Row (Dumbbell) 55.0 10
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 130.0 9
Lat Pushdown (Kneeling, Rope) 130.0 8
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 7
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8

July 4, 2023

Weight: 187.4

Program: Five Day

5D: Arms 1

  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 13
(W) Bicep Curl (Cable) 120.0 13
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 6
Spider Curl 40.0 8
Spider Curl 40.0 5
Spider Curl 40.0 6
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 185.0 10
Bench Press - Close Grip (Barbell) 185.0 8
Bench Press - Close Grip (Barbell) 185.0 6
Triceps Extension (Cable) 110.0 12
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Ab Wheel 0.0 11
Ab Wheel 0.0 11

July 5, 2023

Weight: 187.4

Program: Five Day

5D: Legs

  • 1x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Press
  • 3x Dead Stop Hack Squat (Machine)
  • 3x Romanian Deadlift (Barbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 175.0 12
Squat (Barbell) 185.0 10
Squat (Barbell) 195.0 8
Leg Press 270.0 12
Leg Press 270.0 11
Leg Press 270.0 11
Dead Stop Hack Squat (Machine) 110.0 8
Dead Stop Hack Squat (Machine) 110.0 8
Dead Stop Hack Squat (Machine) 110.0 8
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 145.0 10
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15

July 6, 2023

Weight: 187.6

Program: Five Day

5D: Upper 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 3x Lat Pulldown (Cable)
  • 3x Shoulder Press (Cables)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 75.0 12
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Decline Bench Press (Barbell) 185.0 10
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Inverted Row (Bodyweight) 0.0 9
Inverted Row (Bodyweight) 0.0 9
Inverted Row (Bodyweight) 0.0 9
Lat Pulldown (Cable) 120.0 9
Lat Pulldown (Cable) 120.0 9
Lat Pulldown (Cable) 120.0 8
Shoulder Press (Cables) 80.0 10
Shoulder Press (Cables) 80.0 10
Shoulder Press (Cables) 80.0 10
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11

July 7, 2023

Weight: 187.6

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x Arnold Curl
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 60.0 10
Single Arm Preacher Cable Curls 60.0 10
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 8
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 10

July 8, 2023

Weight: 187.6

Rest day.

July 10, 2023

Weight: 187.6

Program: Five Day

5D: Upper 1

  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 80.0 12
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 8
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 7
Bent Over Row (Dumbbell) 60.0 9
Bent Over Row (Dumbbell) 60.0 9
Bent Over Row (Dumbbell) 60.0 9
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 10
Overhead Press (Barbell, Kneeling) 105.0 11
Overhead Press (Barbell, Kneeling) 110.0 8
Overhead Press (Barbell, Kneeling) 110.0 7
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 6

July 11, 2023

Weight: 187.6

Program: Five Day

5D: Arms 1

  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 13
(W) Bicep Curl (Cable) 120.0 13
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 7
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 7
Spider Curl 40.0 8
Spider Curl 40.0 6
Spider Curl 40.0 7
Preacher Curl (Barbell) 65.0 10
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 5
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 185.0 12
Bench Press - Close Grip (Barbell) 195.0 7
Bench Press - Close Grip (Barbell) 195.0 6
Triceps Extension (Cable) 110.0 12
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Ab Wheel 0.0 11
Ab Wheel 0.0 11

July 13, 2023

Weight: 187.6

Program: Five Day

5D: Upper 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 3x Lat Pulldown (Cable)
  • 3x Shoulder Press (Cables)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 9
Decline Bench Press (Barbell) 195.0 9
Decline Bench Press (Barbell) 195.0 9
Decline Bench Press (Barbell) 195.0 7
Inverted Row (Bodyweight) 0.0 11
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Shoulder Press (Cables) 80.0 10
Shoulder Press (Cables) 80.0 11
Shoulder Press (Cables) 80.0 11
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12

July 14, 2023

Weight: 187.6

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 60.0 11
Single Arm Preacher Cable Curls 60.0 11
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 7
21’s (barbell) 70.0 21
21’s (barbell) 70.0 21
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 9
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 8
Triceps Pushdown (Rope) 100.0 11
Triceps Pushdown (Rope) 100.0 11
Triceps Pushdown (Rope) 100.0 8
Ab Wheel 0.0 11
Ab Wheel 0.0 11

July 17, 2023

Weight: 187.6

Program: Five Day

5D: Upper 1

  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 7
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Bent Over Row (Dumbbell) 60.0 10
Bent Over Row (Dumbbell) 60.0 10
Bent Over Row (Dumbbell) 60.0 9
Lat Pushdown (Kneeling, Rope) 130.0 13
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 7
Overhead Press (Barbell, Kneeling) 110.0 8
Overhead Press (Barbell, Kneeling) 110.0 8
Overhead Press (Barbell, Kneeling) 110.0 6
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 6

July 18, 2023

Weight: 187.6

Program: Five Day

5D: Arms 1

  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 14
(W) Bicep Curl (Cable) 120.0 14
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 7
Preacher Curl (Barbell) 70.0 8
Preacher Curl (Barbell) 70.0 7
Preacher Curl (Barbell) 70.0 6
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 195.0 9
Bench Press - Close Grip (Barbell) 195.0 7
Bench Press - Close Grip (Barbell) 195.0 7
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 8
Triceps Extension (Cable) 120.0 7

July 22, 2023

Weight: 187.6

Program: Five Day

Midday Workout

  • 4x Incline Bench Press (Barbell)
  • 2x Upper Chest Fly
  • 2x Cable Chest Fly (standing)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (Cable)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 8
Upper Chest Fly 40.0 12
Upper Chest Fly 40.0 12
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 6
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 5
Triceps Extension (Cable) 100.0 6

July 23, 2023

Weight: 187.6

Program: Five Day

Midday Workout

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 4x Preacher Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Cable Curl (Single Handles)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
Preacher Curl (Barbell) 70.0 10
Preacher Curl (Barbell) 70.0 10
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 8
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Cable Curl (Single Handles) 50.0 12
Cable Curl (Single Handles) 50.0 12
Cable Curl (Single Handles) 50.0 10

July 25, 2023

Weight: 187.6

Program: Five Day

Morning Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Lat Pushdown (Kneeling, Rope) 120.0 12
Lat Pushdown (Kneeling, Rope) 120.0 12
Lat Pushdown (Kneeling, Rope) 120.0 12
Lying Y Deltoid Raise 40.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7