Workout and Weight History

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Nov. 21, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 2

  • 6x Lateral Raise (Cable)
  • 6x Incline Y-Deltoid Raises
  • 6x Overhead Press (Dumbbell)
  • 6x Leg Press
  • 8x Lunge (Barbell)

More Detail

Exercise Weight Reps
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 4
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 11
Incline Y-Deltoid Raises 22.5 11
Incline Y-Deltoid Raises 22.5 10
Incline Y-Deltoid Raises 22.5 10
Overhead Press (Dumbbell) 45.0 10
Overhead Press (Dumbbell) 45.0 10
Overhead Press (Dumbbell) 45.0 10
Overhead Press (Dumbbell) 45.0 10
Overhead Press (Dumbbell) 45.0 7
Overhead Press (Dumbbell) 45.0 7
Leg Press 290.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Lunge (Barbell) 45.0 5
Lunge (Barbell) 45.0 5
Lunge (Barbell) 100.0 10
Lunge (Barbell) 100.0 10
Lunge (Barbell) 105.0 8
Lunge (Barbell) 105.0 8
Lunge (Barbell) 105.0 8
Lunge (Barbell) 105.0 8

Nov. 22, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Arms 1

  • 6x Reverse Curl (Cable)
  • 6x Arm Blaster Curls (Barbell/Ez Bar)
  • 6x Pull Up For Biceps
  • 4x Cable Curl (Single Handles)

More Detail

Exercise Weight Reps
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10
Arm Blaster Curls (Barbell/Ez Bar) 75.0 10
Arm Blaster Curls (Barbell/Ez Bar) 75.0 10
Arm Blaster Curls (Barbell/Ez Bar) 75.0 8
Arm Blaster Curls (Barbell/Ez Bar) 75.0 8
Arm Blaster Curls (Barbell/Ez Bar) 75.0 8
Arm Blaster Curls (Barbell/Ez Bar) 75.0 8
Pull Up For Biceps 20.0 8
Pull Up For Biceps 20.0 8
Pull Up For Biceps 20.0 8
Pull Up For Biceps 20.0 8
Pull Up For Biceps 20.0 7
Pull Up For Biceps 20.0 7
Cable Curl (Single Handles) 50.0 15
Cable Curl (Single Handles) 50.0 15
Cable Curl (Single Handles) 60.0 10
Cable Curl (Single Handles) 60.0 10

Nov. 25, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Chest/Back 2

  • 8x Shrug (Hex Bar)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Incline Pause Press
  • 6x Lat Pushdown (Kneeling, Rope)
  • 16x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 5
Shrug (Hex Bar) 240.0 5
Shrug (Hex Bar) 240.0 4
Shrug (Hex Bar) 240.0 4
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Pause Press 135.0 6
Incline Pause Press 135.0 6
Incline Pause Press 165.0 9
Incline Pause Press 165.0 9
Incline Pause Press 165.0 7
Incline Pause Press 165.0 7
Incline Pause Press 165.0 7
Incline Pause Press 165.0 7
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 175.0 4
Bent Over Row (Barbell) 175.0 4
Bent Over Row (Barbell) 185.0 3
Bent Over Row (Barbell) 185.0 3
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10

Nov. 26, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 6x Romanian Deadlift (Barbell)
  • 10x Hack Squat
  • 6x Reverse Fly (Cable)
  • 14x Overhead Press (Barbell, Kneeling)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 7
Reverse Fly (Cable) 32.5 7
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 115.0 4
Overhead Press (Barbell, Kneeling) 115.0 4
Overhead Press (Barbell, Kneeling) 135.0 4
Overhead Press (Barbell, Kneeling) 135.0 4
Overhead Press (Barbell, Kneeling) 145.0 2
Overhead Press (Barbell, Kneeling) 145.0 2
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 7
Overhead Press (Barbell, Kneeling) 105.0 7

Nov. 28, 2023

Weight: 184.8

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 6x Bench Press (Dumbbell)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 5
Bench Press (Dumbbell) 85.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 240.0 2
Bench Press (Barbell) 240.0 2
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5

Nov. 29, 2023

Weight: 184.8

Program: 2x2 Bulk

Morning Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Bicep Curl (Cable)
  • 6x Reverse Grip Preacher Curl
  • 6x Preacher Curl (Barbell)
  • 6x Preacher Curl (Dumbbell)
  • 10x Bicep Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 5
Bicep Curl (Cable) 140.0 5
Bicep Curl (Cable) 140.0 4
Bicep Curl (Cable) 140.0 4
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 6
Reverse Grip Preacher Curl 45.0 6
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 3
Preacher Curl (Barbell) 65.0 3
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 5
Bicep Curl (Barbell) 105.0 5

Nov. 30, 2023

Weight: 185.0

Program: 2x2 Bulk

2x2B: Legs/Shoulders 2

  • 6x Lateral Raise (Cable)
  • 6x Incline Y-Deltoid Raises
  • 6x Overhead Press (Dumbbell)
  • 6x Leg Press
  • 8x Lunge (Barbell)

More Detail

Exercise Weight Reps
Lateral Raise (Cable) 92.5 9
Lateral Raise (Cable) 92.5 9
Lateral Raise (Cable) 32.5 4
Lateral Raise (Cable) 32.5 4
Lateral Raise (Cable) 32.5 3
Lateral Raise (Cable) 32.5 3
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Overhead Press (Dumbbell) 50.0 10
Overhead Press (Dumbbell) 50.0 10
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Lunge (Barbell) 45.0 5
Lunge (Barbell) 45.0 5
Lunge (Barbell) 105.0 10
Lunge (Barbell) 105.0 10
Lunge (Barbell) 110.0 8
Lunge (Barbell) 110.0 8
Lunge (Barbell) 110.0 8
Lunge (Barbell) 110.0 8

Dec. 1, 2023

Weight: 184.9

Rest day.

Dec. 3, 2023

Weight: 185.1

Program: 2x2 Bulk

Morning Workout

  • 6x Triceps Extension (Cable)
  • 6x Cross-Body Side Deltoid Raises
  • 6x Cable Fly (Flat Bench)
  • 8x Overhead Press (Dumbbell)
  • 14x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 4
Cross-Body Side Deltoid Raises 40.0 4
Cross-Body Side Deltoid Raises 40.0 3
Cross-Body Side Deltoid Raises 40.0 3
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 7
Cable Fly (Flat Bench) 60.0 7
Overhead Press (Dumbbell) 50.0 10
Overhead Press (Dumbbell) 50.0 10
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 4
Overhead Press (Dumbbell) 55.0 4
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 185.0 4
Incline Bench Press (Barbell) 185.0 4
Incline Bench Press (Barbell) 205.0 2
Incline Bench Press (Barbell) 205.0 2
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 5
Incline Bench Press (Barbell) 175.0 5

Dec. 4, 2023

Weight: 185.3

Program: 2x2 Bulk

Morning Workout

  • 6x Reverse Grip Preacher Curl
  • 6x Preacher Curl (Barbell)
  • 6x Preacher Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Single-arm Cable Row
  • 6x Lat Pulldown (Cable)
  • 14x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Reverse Grip Preacher Curl 45.0 8
Reverse Grip Preacher Curl 45.0 8
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 6
Reverse Grip Preacher Curl 45.0 6
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 3
Preacher Curl (Barbell) 65.0 3
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 8
Preacher Curl (Dumbbell) 35.0 8
Preacher Curl (Dumbbell) 35.0 5
Preacher Curl (Dumbbell) 35.0 5
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 6
Bicep Curl (Barbell) 105.0 6
Single-arm Cable Row 100.0 10
Single-arm Cable Row 100.0 10
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 110.0 7
Lat Pulldown (Cable) 110.0 7
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 145.0 8
Bent Over Row (Barbell) 145.0 8
Bent Over Row (Barbell) 145.0 8
Bent Over Row (Barbell) 145.0 8

Dec. 5, 2023

Weight: 185.3

Program: 2x2 Bulk

Evening Workout

  • 6x Shrug (Hex Bar)
  • 6x Romanian Deadlift (Barbell)
  • 6x Leg Press
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 11
Shrug (Hex Bar) 240.0 11
Shrug (Hex Bar) 240.0 6
Shrug (Hex Bar) 240.0 6
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 165.0 9
Romanian Deadlift (Barbell) 165.0 9
Romanian Deadlift (Barbell) 165.0 9
Romanian Deadlift (Barbell) 165.0 9
Leg Press 280.0 12
Leg Press 280.0 12
Leg Press 290.0 12
Leg Press 290.0 12
Leg Press 310.0 8
Leg Press 310.0 8
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 12
Hack Squat 140.0 12
Hack Squat 150.0 10
Hack Squat 150.0 10
Hack Squat 160.0 8
Hack Squat 160.0 8

Dec. 6, 2023

Weight: 185.5

Rest day.

Dec. 7, 2023

Weight: 185.6

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 6x Shrug (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 6x Meadows Row
  • 6x Bench Press (Dumbbell)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 9
Lat Pushdown (Kneeling, Rope) 140.0 9
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 9
Meadows Row 85.0 9
Meadows Row 85.0 8
Meadows Row 85.0 8
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 4
Bench Press (Dumbbell) 85.0 4
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6

Dec. 8, 2023

Weight: 185.8

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 6x Romanian Deadlift (Barbell)
  • 10x Hack Squat
  • 6x Reverse Fly (Cable)
  • 14x Overhead Press (Barbell, Kneeling)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 160.0 9
Hack Squat 160.0 9
Hack Squat 160.0 9
Hack Squat 160.0 9
Hack Squat 160.0 9
Hack Squat 160.0 9
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 9
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 115.0 4
Overhead Press (Barbell, Kneeling) 115.0 4
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 145.0 3
Overhead Press (Barbell, Kneeling) 145.0 3
Overhead Press (Barbell, Kneeling) 110.0 9
Overhead Press (Barbell, Kneeling) 110.0 9
Overhead Press (Barbell, Kneeling) 110.0 7
Overhead Press (Barbell, Kneeling) 110.0 7
Overhead Press (Barbell, Kneeling) 110.0 6
Overhead Press (Barbell, Kneeling) 110.0 6

Dec. 10, 2023

Weight: 186.3

Program: 2x2 Bulk

Morning Workout

  • 6x Lateral Raise (Cable)
  • 8x Skullcrusher (Barbell)
  • 8x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 10x Incline Pause Press

More Detail

Exercise Weight Reps
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 3
Lateral Raise (Cable) 40.0 3
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 95.0 5
Skullcrusher (Barbell) 95.0 5
Overhead Press (Dumbbell) 55.0 8
Overhead Press (Dumbbell) 55.0 8
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Cable Fly (Flat Bench) 62.5 10
Cable Fly (Flat Bench) 62.5 10
Cable Fly (Flat Bench) 62.5 9
Cable Fly (Flat Bench) 62.5 9
Cable Fly (Flat Bench) 62.5 7
Cable Fly (Flat Bench) 62.5 7
Incline Pause Press 135.0 6
Incline Pause Press 135.0 6
Incline Pause Press 165.0 10
Incline Pause Press 165.0 10
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6

Dec. 11, 2023

Weight: 186.4

Program: 2x2 Bulk

Pull

  • 6x Reverse Grip Preacher Curl
  • 6x Preacher Curl (Barbell)
  • 6x Preacher Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Single-arm Cable Row
  • 8x Lat Pulldown (Cable)
  • 16x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 8
Reverse Grip Preacher Curl 45.0 8
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 110.0 5
Bicep Curl (Barbell) 110.0 5
Single-arm Cable Row 110.0 10
Single-arm Cable Row 110.0 10
Single-arm Cable Row 110.0 5
Single-arm Cable Row 110.0 5
Single-arm Cable Row 110.0 4
Single-arm Cable Row 110.0 4
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 6
Lat Pulldown (Cable) 140.0 6
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 175.0 4
Bent Over Row (Barbell) 175.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 8
Bent Over Row (Barbell) 145.0 8

Dec. 12, 2023

Weight: 186.5

Program: 2x2 Bulk

Afternoon Workout

  • 6x Shrug (Barbell)
  • 6x Standing Calf Raise (Machine)
  • 6x Hip Thrust (Barbell)
  • 6x Leg Press
  • 8x Lunge (Barbell)

More Detail

Exercise Weight Reps
Shrug (Barbell) 155.0 15
Shrug (Barbell) 155.0 15
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 10
Shrug (Barbell) 175.0 10
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Leg Press 310.0 10
Leg Press 310.0 10
Leg Press 310.0 10
Leg Press 310.0 10
Leg Press 310.0 10
Leg Press 310.0 10
Lunge (Barbell) 45.0 5
Lunge (Barbell) 45.0 5
Lunge (Barbell) 110.0 10
Lunge (Barbell) 110.0 10
Lunge (Barbell) 110.0 10
Lunge (Barbell) 110.0 10
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8

Dec. 13, 2023

Weight: 186.5

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 6x Shrug (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 6x Meadows Row
  • 6x Bench Press (Dumbbell)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 9
Lat Pushdown (Kneeling, Rope) 150.0 9
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 8
Meadows Row 85.0 12
Meadows Row 85.0 12
Meadows Row 90.0 9
Meadows Row 90.0 9
Meadows Row 90.0 8
Meadows Row 90.0 8
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 235.0 4
Bench Press (Barbell) 235.0 4
Bench Press (Barbell) 240.0 3
Bench Press (Barbell) 240.0 3
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5

Dec. 14, 2023

Weight: 186.6

Rest day.

Dec. 15, 2023

Weight: 186.8

Program: 2x2 Bulk

Afternoon Workout

  • 10x Triceps Extension (Cable)
  • 6x Hammer Curl (Cable)
  • 12x Triceps Pushdown (Cable - Straight Bar)
  • 8x Incline Curl (Dumbbell)
  • 8x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 7
Triceps Extension (Cable) 110.0 7
Hammer Curl (Cable) 110.0 14
Hammer Curl (Cable) 110.0 14
Hammer Curl (Cable) 110.0 10
Hammer Curl (Cable) 110.0 10
Hammer Curl (Cable) 110.0 12
Hammer Curl (Cable) 110.0 12
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 5
Incline Curl (Dumbbell) 45.0 5
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 130.0 12
Bicep Curl (Cable) 130.0 12
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10

Dec. 16, 2023

Weight: 187.0

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 6x Romanian Deadlift (Barbell)
  • 10x Hack Squat
  • 6x Reverse Fly (Cable)
  • 14x Overhead Press (Barbell, Kneeling)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 9
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 115.0 5
Overhead Press (Barbell, Kneeling) 115.0 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 110.0 6
Overhead Press (Barbell, Kneeling) 110.0 6
Overhead Press (Barbell, Kneeling) 110.0 5
Overhead Press (Barbell, Kneeling) 110.0 5

Dec. 18, 2023

Weight: 187.2

Program: 2x2 Bulk

2x2B: Push

  • 6x Lateral Raise (Cable)
  • 8x Skullcrusher (Barbell)
  • 8x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 10x Incline Pause Press

More Detail

Exercise Weight Reps
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 3
Lateral Raise (Cable) 40.0 3
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 7
Skullcrusher (Barbell) 95.0 7
Overhead Press (Dumbbell) 55.0 9
Overhead Press (Dumbbell) 55.0 9
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Cable Fly (Flat Bench) 62.5 11
Cable Fly (Flat Bench) 62.5 11
Cable Fly (Flat Bench) 62.5 11
Cable Fly (Flat Bench) 62.5 11
Cable Fly (Flat Bench) 62.5 9
Cable Fly (Flat Bench) 62.5 9
Incline Pause Press 135.0 6
Incline Pause Press 135.0 6
Incline Pause Press 175.0 8
Incline Pause Press 175.0 8
Incline Pause Press 175.0 7
Incline Pause Press 175.0 7
Incline Pause Press 175.0 7
Incline Pause Press 175.0 7
Incline Pause Press 175.0 5
Incline Pause Press 175.0 5

Dec. 19, 2023

Weight: 187.3

Program: 2x2 Bulk

Pull

  • 6x Reverse Grip Preacher Curl
  • 6x Preacher Curl (Barbell)
  • 6x Preacher Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Single-arm Cable Row
  • 6x Lat Pulldown (Single Arm)
  • 16x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 6
Reverse Grip Preacher Curl 45.0 6
Reverse Grip Preacher Curl 45.0 5
Reverse Grip Preacher Curl 45.0 5
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 5
Preacher Curl (Dumbbell) 40.0 5
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 7
Single-arm Cable Row 110.0 10
Single-arm Cable Row 110.0 10
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Lat Pulldown (Single Arm) 90.0 12
Lat Pulldown (Single Arm) 90.0 12
Lat Pulldown (Single Arm) 100.0 12
Lat Pulldown (Single Arm) 100.0 12
Lat Pulldown (Single Arm) 110.0 10
Lat Pulldown (Single Arm) 110.0 10
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 6
Bent Over Row (Barbell) 135.0 6
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 185.0 3
Bent Over Row (Barbell) 185.0 3
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 9
Bent Over Row (Barbell) 145.0 9
Bent Over Row (Barbell) 145.0 9
Bent Over Row (Barbell) 145.0 9

Dec. 20, 2023

Weight: 187.2

Program: 2x2 Bulk

2x2B: Legs

  • 6x Shrug (Barbell)
  • 6x Standing Calf Raise (Machine)
  • 6x Hip Thrust (Barbell)
  • 6x Leg Press
  • 8x Lunge (Barbell)

More Detail

Exercise Weight Reps
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 15
Shrug (Barbell) 175.0 15
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Hip Thrust (Barbell) 175.0 9
Hip Thrust (Barbell) 175.0 9
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Leg Press 310.0 12
Leg Press 310.0 12
Leg Press 310.0 12
Leg Press 310.0 12
Leg Press 310.0 8
Leg Press 310.0 8
Lunge (Barbell) 45.0 5
Lunge (Barbell) 45.0 5
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8

Dec. 21, 2023

Weight: 187.3

Rest day.