Workout and Weight History

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Dec. 22, 2023

Weight: 187.3

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) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 8
Meadows Row 90.0 10
Meadows Row 90.0 10
Meadows Row 90.0 10
Meadows Row 90.0 10
Meadows Row 90.0 8
Meadows Row 90.0 8
Bench Press (Dumbbell) 85.0 10
Bench Press (Dumbbell) 85.0 10
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) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 255.0 2
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 7
Bench Press (Barbell) 185.0 7

Dec. 23, 2023

Weight: 187.4

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 6x Romanian Deadlift (Barbell)
  • 10x Hack Squat
  • 10x Reverse Fly (Cable)
  • 12x Overhead Press (Barbell, Kneeling)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 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 12
Hack Squat 160.0 12
Hack Squat 170.0 8
Hack Squat 170.0 8
Hack Squat 170.0 8
Hack Squat 170.0 8
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 6
Reverse Fly (Cable) 32.5 6
Reverse Fly (Cable) 22.5 7
Reverse Fly (Cable) 22.5 7
Reverse Fly (Cable) 12.5 6
Reverse Fly (Cable) 12.5 6
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 155.0 1
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 7
Overhead Press (Barbell, Kneeling) 110.0 7

Dec. 24, 2023

Weight: 187.4

Program: 2x2 Bulk

Midday Workout

  • 6x Concentration Curl (Dumbbell)
  • 4x High Cable Curl
  • 8x Triceps Extension (Cable)
  • 12x Triceps Pushdown (Cable - Straight Bar)
  • 8x Incline Curl (Dumbbell)
  • 10x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
Concentration Curl (Dumbbell) 30.0 10
Concentration Curl (Dumbbell) 30.0 10
Concentration Curl (Dumbbell) 30.0 4
Concentration Curl (Dumbbell) 30.0 4
Concentration Curl (Dumbbell) 30.0 3
Concentration Curl (Dumbbell) 30.0 3
High Cable Curl 60.0 10
High Cable Curl 60.0 10
High Cable Curl 60.0 7
High Cable Curl 60.0 7
Triceps Extension (Cable) 110.0 11
Triceps Extension (Cable) 110.0 11
Triceps Extension (Cable) 110.0 9
Triceps Extension (Cable) 110.0 9
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 7
Triceps Extension (Cable) 110.0 7
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) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 6
Incline Curl (Dumbbell) 45.0 6
Incline Curl (Dumbbell) 45.0 5
Incline Curl (Dumbbell) 45.0 5
Bicep Curl (Cable) 100.0 10
Bicep Curl (Cable) 100.0 10
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 8

Dec. 26, 2023

Weight: 187.4

Program: 2x2 Bulk

2x2B: Push

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
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
Cable Fly (Flat Bench) 62.5 12
Cable Fly (Flat Bench) 62.5 12
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 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 6
Incline Pause Press 175.0 6
Incline Pause Press 175.0 5
Incline Pause Press 175.0 5

Dec. 27, 2023

Weight: 187.3

Rest day.

Dec. 28, 2023

Weight: 187.5

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 5
Reverse Grip Preacher Curl 45.0 5
Reverse Grip Preacher Curl 45.0 5
Reverse Grip Preacher Curl 45.0 5
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 5
Preacher Curl (Dumbbell) 40.0 5
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
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 120.0 9
Single-arm Cable Row 120.0 9
Single-arm Cable Row 120.0 6
Single-arm Cable Row 120.0 6
Single-arm Cable Row 120.0 3
Single-arm Cable Row 120.0 3
Lat Pulldown (Single Arm) 120.0 12
Lat Pulldown (Single Arm) 120.0 12
Lat Pulldown (Single Arm) 130.0 10
Lat Pulldown (Single Arm) 130.0 10
Lat Pulldown (Single Arm) 130.0 10
Lat Pulldown (Single Arm) 130.0 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) 185.0 5
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 145.0 12
Bent Over Row (Barbell) 145.0 12
Bent Over Row (Barbell) 155.0 8
Bent Over Row (Barbell) 155.0 8
Bent Over Row (Barbell) 155.0 8
Bent Over Row (Barbell) 155.0 8

Dec. 29, 2023

Weight: 187.5

Rest day.

Dec. 31, 2023

Weight: 187.5

Program: 2x2 Bulk

Morning Workout

  • 4x Shrug (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 4x Pull Up
  • 6x Meadows Row
  • 6x Cable Crossover Press
  • 10x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 85.0 10
Shrug (Dumbbell) 85.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 7
Lat Pushdown (Kneeling, Rope) 150.0 7
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 3
Pull Up 0.0 3
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 8
Meadows Row 100.0 8
Meadows Row 100.0 6
Meadows Row 100.0 6
Cable Crossover Press 70.0 13
Cable Crossover Press 70.0 13
Cable Crossover Press 70.0 15
Cable Crossover Press 70.0 15
Cable Crossover Press 70.0 10
Cable Crossover Press 70.0 10
Incline Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
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

Jan. 1, 2024

Weight: 187.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

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

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 9
Romanian Deadlift (Barbell) 185.0 9
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 110.0 5
Hack Squat 110.0 5
Hack Squat 170.0 9
Hack Squat 170.0 9
Hack Squat 170.0 9
Hack Squat 170.0 9
Hack Squat 170.0 8
Hack Squat 170.0 8
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 7
Reverse Fly (Cable) 32.5 7
Reverse Fly (Cable) 22.5 8
Reverse Fly (Cable) 22.5 8
Reverse Fly (Cable) 12.5 8
Reverse Fly (Cable) 12.5 8
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 135.0 6
Overhead Press (Barbell, Kneeling) 135.0 6
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 7

Jan. 2, 2024

Weight: 187.9

Program: 2x2 Bulk

Arms

  • 6x Concentration Curl (Dumbbell)
  • 6x Incline Curl (Dumbbell)
  • 8x Bicep Curl (Cable)
  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 8x Skullcrusher (Barbell)
  • 6x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Concentration Curl (Dumbbell) 30.0 5
Concentration Curl (Dumbbell) 30.0 5
Concentration Curl (Dumbbell) 30.0 4
Concentration Curl (Dumbbell) 30.0 4
Concentration Curl (Dumbbell) 25.0 6
Concentration Curl (Dumbbell) 25.0 6
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 5
Incline Curl (Dumbbell) 45.0 5
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 6
Bicep Curl (Cable) 150.0 6
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Triceps X Cable Cross 50.0 8
Triceps X Cable Cross 50.0 8
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 52.5 10
Triceps X Cable Cross 52.5 10

Jan. 3, 2024

Weight: 188.0

Rest day.

Jan. 4, 2024

Weight: 188.1

Program: 2x2 Bulk

Midday Workout

  • 4x Triceps Extension (Cable)
  • 4x Triceps Pushdown (Reverse Grip)
  • 6x Lateral Raise (Dumbbell)
  • 4x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 14x 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 Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Overhead Press (Dumbbell) 55.0 8
Overhead Press (Dumbbell) 55.0 8
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Cable Fly (Flat Bench) 62.5 12
Cable Fly (Flat Bench) 62.5 12
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Cable Fly (Flat Bench) 70.0 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) 225.0 8
Bench Press (Barbell) 225.0 8
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6

Jan. 5, 2024

Weight: 188.3

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 8
Reverse Grip Preacher Curl 45.0 8
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 7
Preacher Curl (Barbell) 65.0 7
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 (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 5
Preacher Curl (Dumbbell) 40.0 5
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Single-arm Cable Row 120.0 10
Single-arm Cable Row 120.0 10
Single-arm Cable Row 120.0 6
Single-arm Cable Row 120.0 6
Single-arm Cable Row 120.0 5
Single-arm Cable Row 120.0 5
Lat Pulldown (Single Arm) 130.0 11
Lat Pulldown (Single Arm) 130.0 11
Lat Pulldown (Single Arm) 130.0 11
Lat Pulldown (Single Arm) 130.0 11
Lat Pulldown (Single Arm) 130.0 9
Lat Pulldown (Single Arm) 130.0 9
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) 185.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9

Jan. 6, 2024

Weight: 188.3

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) 185.0 13
Shrug (Barbell) 185.0 13
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
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
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Leg Press 320.0 9
Leg Press 320.0 9
Leg Press 320.0 9
Leg Press 320.0 9
Leg Press 320.0 9
Leg Press 320.0 9
Lunge (Barbell) 45.0 5
Lunge (Barbell) 45.0 5
Lunge (Barbell) 115.0 10
Lunge (Barbell) 115.0 10
Lunge (Barbell) 115.0 10
Lunge (Barbell) 115.0 10
Lunge (Barbell) 125.0 7
Lunge (Barbell) 125.0 7

Jan. 7, 2024

Weight: 188.3

Rest day.

Jan. 8, 2024

Weight: 188.6

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 6x Shrug (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 6x Meadows Row
  • 6x Cable Crossover Press
  • 12x 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) 150.0 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
Lat Pushdown (Kneeling, Rope) 150.0 10
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 8
Meadows Row 100.0 8
Cable Crossover Press 80.0 12
Cable Crossover Press 80.0 12
Cable Crossover Press 80.0 11
Cable Crossover Press 80.0 11
Cable Crossover Press 80.0 10
Cable Crossover Press 80.0 10
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) 225.0 5
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6

Jan. 9, 2024

Weight: 188.5

Rest day.

Jan. 10, 2024

Weight: 188.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

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

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 170.0 10
Hack Squat 170.0 10
Hack Squat 170.0 10
Hack Squat 170.0 10
Hack Squat 170.0 10
Hack Squat 170.0 10
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 22.5 6
Reverse Fly (Cable) 22.5 6
Reverse Fly (Cable) 12.5 7
Reverse Fly (Cable) 12.5 7
Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 95.0 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) 155.0 2
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 6
Overhead Press (Barbell, Kneeling) 115.0 6
Overhead Press (Barbell, Kneeling) 115.0 5
Overhead Press (Barbell, Kneeling) 115.0 5

Jan. 11, 2024

Weight: 188.6

Program: 2x2 Bulk

Arms

  • 6x Arnold Curl
  • 6x Incline Curl (Dumbbell)
  • 8x Bicep Curl (Cable)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 8x Skullcrusher (Barbell)
  • 6x Triceps X Cable Cross

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Exercise Weight Reps
Arnold Curl 45.0 4
Arnold Curl 45.0 4
Arnold Curl 45.0 4
Arnold Curl 45.0 4
Arnold Curl 45.0 4
Arnold Curl 45.0 4
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 6
Incline Curl (Dumbbell) 45.0 6
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 7
Triceps Pushdown (Cable - Straight Bar) 150.0 7
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 110.0 7
Skullcrusher (Barbell) 110.0 7
Skullcrusher (Barbell) 110.0 6
Skullcrusher (Barbell) 110.0 6
Triceps X Cable Cross 52.5 11
Triceps X Cable Cross 52.5 11
Triceps X Cable Cross 52.5 10
Triceps X Cable Cross 52.5 10
Triceps X Cable Cross 52.5 10
Triceps X Cable Cross 52.5 10

Jan. 12, 2024

Weight: 188.6

Rest day.

Jan. 13, 2024

Weight: 188.5

Program: 2x2 Bulk

2x2B: Push

  • 6x Lateral Raise (Cable)
  • 8x Triceps Pushdown (Reverse Grip)
  • 8x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 10x Incline Bench Press (Barbell)

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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
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 8
Triceps Pushdown (Reverse Grip) 140.0 8
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
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) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Cable Fly (Flat Bench) 70.0 7
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 185.0 5

Jan. 14, 2024

Weight: 188.6

Program: 2x2 Bulk

Pull

  • 6x Bicep Curl (Barbell)
  • 4x Low Row (Cable)
  • 6x Lat Pulldown (Single Arm)
  • 14x Bent Over Row (Barbell)

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Exercise Weight Reps
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 6
Bicep Curl (Barbell) 110.0 6
Low Row (Cable) 130.0 10
Low Row (Cable) 130.0 10
Low Row (Cable) 130.0 9
Low Row (Cable) 130.0 9
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
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 6
Bent Over Row (Barbell) 155.0 6
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 195.0 3
Bent Over Row (Barbell) 195.0 3
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 155.0 8
Bent Over Row (Barbell) 155.0 8

Jan. 15, 2024

Weight: 188.8

Program: 2x2 Bulk

2x2B: Legs

  • 6x Shrug (Barbell)
  • 6x Standing Calf Raise (Machine)
  • 6x Hip Thrust (Barbell)
  • 6x Leg Press
  • 10x Lunge (Barbell)

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Exercise Weight Reps
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Standing Calf Raise (Machine) 200.0 13
Standing Calf Raise (Machine) 200.0 13
Standing Calf Raise (Machine) 200.0 11
Standing Calf Raise (Machine) 200.0 11
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Lunge (Barbell) 45.0 5
Lunge (Barbell) 45.0 5
Lunge (Barbell) 95.0 4
Lunge (Barbell) 95.0 4
Lunge (Barbell) 125.0 10
Lunge (Barbell) 125.0 10
Lunge (Barbell) 135.0 6
Lunge (Barbell) 135.0 6
Lunge (Barbell) 135.0 6
Lunge (Barbell) 135.0 6

Jan. 16, 2024

Weight: 188.9

Rest day.

Jan. 17, 2024

Weight: 188.9

Program: 2x2 Bulk

Midday Workout

  • 6x Lat Pulldown (Cable)
  • 6x Meadows Row
  • 6x Cable Fly (Flat Bench)
  • 10x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 8
Meadows Row 100.0 8
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Cable Fly (Flat Bench) 70.0 6
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 85.0 10
Bench Press (Dumbbell) 85.0 10
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 5
Bench Press (Dumbbell) 90.0 5