Workout and Weight History

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Jan. 18, 2024

Weight: 188.8

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 10
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 9
Romanian Deadlift (Barbell) 195.0 9
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 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 6
Hack Squat 180.0 6
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 6
Reverse Fly (Cable) 35.0 6
Reverse Fly (Cable) 25.0 6
Reverse Fly (Cable) 25.0 6
Reverse Fly (Cable) 15.0 5
Reverse Fly (Cable) 15.0 5
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) 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 6
Overhead Press (Barbell, Kneeling) 115.0 6

Jan. 19, 2024

Weight: 188.8

Program: 2x2 Bulk

Arms

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

More Detail

Exercise Weight Reps
Spider Curl 45.0 7
Spider Curl 45.0 7
Spider Curl 45.0 6
Spider Curl 45.0 6
Spider Curl 45.0 4
Spider Curl 45.0 4
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
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) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 7
Triceps Pushdown (Cable - Straight Bar) 150.0 11
Triceps Pushdown (Cable - Straight Bar) 150.0 11
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 5
Skullcrusher (Barbell) 115.0 5
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 9
Triceps X Cable Cross 55.0 9
Triceps X Cable Cross 55.0 9
Triceps X Cable Cross 55.0 9

Jan. 20, 2024

Weight: 188.9

Rest day.

Jan. 21, 2024

Weight: 189.0

Program: 2x2 Bulk

2x2B: Push

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

More Detail

Exercise Weight Reps
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 4
Lateral Raise (Cable) 40.0 4
Lateral Raise (Cable) 40.0 4
Lateral Raise (Cable) 40.0 4
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
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 6
Triceps Pushdown (Reverse Grip) 140.0 6
Overhead Press (Dumbbell) 55.0 9
Overhead Press (Dumbbell) 55.0 9
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
Cable Crossover Press 90.0 10
Cable Crossover Press 90.0 10
Cable Crossover Press 90.0 12
Cable Crossover Press 90.0 12
Cable Crossover Press 90.0 9
Cable Crossover Press 90.0 9
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 175.0 10
Incline Bench Press (Barbell) 175.0 10
Incline Bench Press (Barbell) 185.0 8
Incline Bench Press (Barbell) 185.0 8
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 4
Incline Bench Press (Barbell) 195.0 4

Jan. 22, 2024

Weight: 189.1

Program: 2x2 Bulk

Pull

  • 6x Reverse Grip Preacher Curl
  • 6x Preacher Curl (Barbell)
  • 6x Preacher Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 6x Low Row (Cable)
  • 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 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 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 9
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 6
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 5
Bicep Curl (Barbell) 110.0 5
Low Row (Cable) 140.0 10
Low Row (Cable) 140.0 10
Low Row (Cable) 140.0 9
Low Row (Cable) 140.0 9
Low Row (Cable) 140.0 7
Low Row (Cable) 140.0 7
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 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) 185.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 205.0 3
Bent Over Row (Barbell) 205.0 3
Bent Over Row (Barbell) 205.0 3
Bent Over Row (Barbell) 205.0 3
Bent Over Row (Barbell) 165.0 9
Bent Over Row (Barbell) 165.0 9
Bent Over Row (Barbell) 165.0 8
Bent Over Row (Barbell) 165.0 8
Bent Over Row (Barbell) 165.0 6
Bent Over Row (Barbell) 165.0 6

Jan. 23, 2024

Weight: 189.2

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) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Leg Press 320.0 12
Leg Press 320.0 12
Leg Press 320.0 12
Leg Press 320.0 12
Leg Press 340.0 8
Leg Press 340.0 8
Lunge (Barbell) 95.0 5
Lunge (Barbell) 95.0 5
Lunge (Barbell) 135.0 8
Lunge (Barbell) 135.0 8
Lunge (Barbell) 135.0 8
Lunge (Barbell) 135.0 8
Lunge (Barbell) 135.0 6
Lunge (Barbell) 135.0 6

Jan. 24, 2024

Weight: 189.2

Rest day.

Jan. 25, 2024

Weight: 189.2

Program: 2x2 Bulk

Midday Workout

  • 6x Lat Pushdown (Kneeling, Rope)
  • 6x Meadows Row
  • 6x Cable Fly (Flat Bench)
  • 10x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 160.0 9
Lat Pushdown (Kneeling, Rope) 160.0 9
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 6
Meadows Row 105.0 6
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 72.5 8
Cable Fly (Flat Bench) 72.5 8
Cable Fly (Flat Bench) 72.5 8
Cable Fly (Flat Bench) 72.5 8
Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 5
Bench Press (Dumbbell) 90.0 5

Jan. 26, 2024

Weight: 189.4

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) 205.0 8
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 5
Romanian Deadlift (Barbell) 205.0 5
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 7
Hack Squat 180.0 7
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 6
Reverse Fly (Cable) 35.0 6
Reverse Fly (Cable) 25.0 7
Reverse Fly (Cable) 25.0 7
Reverse Fly (Cable) 15.0 6
Reverse Fly (Cable) 15.0 6
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) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 5
Overhead Press (Barbell, Kneeling) 115.0 5

Jan. 27, 2024

Weight: 189.6

Rest day.

Jan. 28, 2024

Weight: 189.6

Rest day.

Jan. 29, 2024

Weight: 190.0

Program: 2x2 Bulk

Arms

  • 8x Incline Curl (Dumbbell)
  • 8x Arnold Curl
  • 8x Bicep Curl (Cable)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 8x Skullcrusher (Barbell)
  • 8x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 6
Incline Curl (Dumbbell) 50.0 6
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 6
Incline Curl (Dumbbell) 50.0 6
Arnold Curl 50.0 4
Arnold Curl 50.0 4
Arnold Curl 50.0 4
Arnold Curl 50.0 4
Arnold Curl 50.0 3
Arnold Curl 50.0 3
Arnold Curl 50.0 3
Arnold Curl 50.0 3
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 7
Bicep Curl (Cable) 160.0 7
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 6
Bicep Curl (Cable) 160.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 5
Skullcrusher (Barbell) 120.0 5
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 62.5 7
Triceps X Cable Cross 62.5 7

Jan. 30, 2024

Weight: 190.0

Program: 2x2 Bulk

Afternoon Workout

  • 12x Lat Pulldown (Cable)
  • 6x T Bar Row (Chest Supported)
  • 4x Pull Up
  • 6x Straight-Arm Lat Push Down (Single Arm)
  • 6x Meadows Row

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 130.0 5
Lat Pulldown (Cable) 130.0 5
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6
T Bar Row (Chest Supported) 105.0 8
T Bar Row (Chest Supported) 105.0 8
T Bar Row (Chest Supported) 105.0 8
T Bar Row (Chest Supported) 105.0 8
T Bar Row (Chest Supported) 105.0 6
T Bar Row (Chest Supported) 105.0 6
Pull Up 0.0 4
Pull Up 0.0 4
Pull Up 0.0 5
Pull Up 0.0 5
Straight-Arm Lat Push Down (Single Arm) 70.0 9
Straight-Arm Lat Push Down (Single Arm) 70.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Meadows Row 105.0 10
Meadows Row 105.0 10
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 8

Jan. 31, 2024

Weight: 190.1

Program: 2x2 Bulk

Midday Workout

  • 4x Lateral Raise Heavy Partials
  • 6x Lateral Raise (Cable)
  • 4x Reverse Fly (cable, Single Handle)
  • 6x Overhead Press (Dumbbell)
  • 6x Cable Crossover Press
  • 6x Cable Fly (Flat Bench)
  • 10x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 4
Lateral Raise (Cable) 40.0 4
Reverse Fly (cable, Single Handle) 40.0 8
Reverse Fly (cable, Single Handle) 40.0 8
Reverse Fly (cable, Single Handle) 40.0 8
Reverse Fly (cable, Single Handle) 40.0 8
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 Crossover Press 100.0 9
Cable Crossover Press 100.0 9
Cable Crossover Press 100.0 7
Cable Crossover Press 100.0 7
Cable Crossover Press 100.0 7
Cable Crossover Press 100.0 7
Cable Fly (Flat Bench) 75.0 10
Cable Fly (Flat Bench) 75.0 10
Cable Fly (Flat Bench) 75.0 8
Cable Fly (Flat Bench) 75.0 8
Cable Fly (Flat Bench) 75.0 8
Cable Fly (Flat Bench) 75.0 8
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 9
Incline Bench Press (Barbell) 185.0 9
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 5

Feb. 1, 2024

Weight: 190.2

Program: 2x2 Bulk

Evening Workout

  • 6x Hip Thrust (Barbell)
  • 14x Leg Press

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Leg Press 90.0 6
Leg Press 90.0 6
Leg Press 180.0 6
Leg Press 180.0 6
Leg Press 270.0 6
Leg Press 270.0 6
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 360.0 8
Leg Press 360.0 8
Leg Press 360.0 8
Leg Press 360.0 8

Feb. 2, 2024

Weight: 190.2

Program: Push/Pull/Legs/Arms

Arms

  • 4x Bicep Curl (Barbell)
  • 4x Arnold Curl
  • 4x Bicep Curl (Cable)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 8x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 7
Arnold Curl 50.0 8
Arnold Curl 50.0 8
Arnold Curl 50.0 8
Arnold Curl 50.0 8
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 8
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) 120.0 8
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 4
Skullcrusher (Barbell) 120.0 4
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 9
Triceps X Cable Cross 62.5 9
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 8

Feb. 3, 2024

Weight: 190.3

Rest day.

Feb. 4, 2024

Weight: 190.5

Program: Push/Pull/Legs/Arms

Morning Workout

  • 6x Lying Face Pull
  • 6x Lateral Raise (Dumbbell)
  • 6x Cable Crossover Press
  • 6x Cable Fly (Flat Bench)
  • 10x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lying Face Pull 130.0 12
Lying Face Pull 130.0 12
Lying Face Pull 150.0 15
Lying Face Pull 150.0 15
Lying Face Pull 160.0 12
Lying Face Pull 160.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 9
Cable Crossover Press 100.0 9
Cable Crossover Press 100.0 7
Cable Crossover Press 100.0 7
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 6
Cable Fly (Flat Bench) 80.0 6
Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 90.0 10
Bench Press (Dumbbell) 90.0 10
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 6

Feb. 5, 2024

Weight: 190.6

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Leg Press
  • 6x Hip Thrust (Barbell)
  • 6x Romanian Deadlift (Barbell)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 360.0 10
Leg Press 360.0 10
Leg Press 360.0 10
Leg Press 360.0 10
Leg Press 380.0 6
Leg Press 380.0 6
Leg Press 380.0 6
Leg Press 380.0 6
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 2
Hack Squat 200.0 2

Feb. 6, 2024

Weight: 190.7

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 14x Bent Over Row (Barbell)
  • 6x Single-arm Cable Row
  • 6x Pullover (Dumbbell)
  • 6x T Bar Row (Chest Supported)
  • 6x Lat Pulldown (Single Arm)

More Detail

Exercise Weight Reps
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) 185.0 5
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 205.0 4
Bent Over Row (Barbell) 205.0 4
Bent Over Row (Barbell) 175.0 8
Bent Over Row (Barbell) 175.0 8
Bent Over Row (Barbell) 175.0 8
Bent Over Row (Barbell) 175.0 8
Bent Over Row (Barbell) 175.0 6
Bent Over Row (Barbell) 175.0 6
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 8
Single-arm Cable Row 130.0 8
Single-arm Cable Row 130.0 7
Single-arm Cable Row 130.0 7
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 60.0 8
Pullover (Dumbbell) 60.0 8
T Bar Row (Chest Supported) 110.0 9
T Bar Row (Chest Supported) 110.0 9
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 5
T Bar Row (Chest Supported) 110.0 5
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 8
Lat Pulldown (Single Arm) 150.0 8

Feb. 7, 2024

Weight: 190.8

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Bicep Curl (Cable)
  • 2x 21’S (Cable, Straight Bar)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Hammer Curl (Dumbbell)
  • 4x Preacher Curl (Dumbbell)
  • 6x Skullcrusher (Barbell)
  • 4x Arnold Curl
  • 8x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
21’S (Cable, Straight Bar) 120.0 19
21’S (Cable, Straight Bar) 120.0 19
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 6
Hammer Curl (Dumbbell) 60.0 6
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 6
Preacher Curl (Dumbbell) 45.0 6
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 7
Arnold Curl 55.0 8
Arnold Curl 55.0 8
Arnold Curl 55.0 6
Arnold Curl 55.0 6
Triceps X Cable Cross 62.5 10
Triceps X Cable Cross 62.5 10
Triceps X Cable Cross 65.0 9
Triceps X Cable Cross 65.0 9
Triceps X Cable Cross 65.0 8
Triceps X Cable Cross 65.0 8
Triceps X Cable Cross 65.0 6
Triceps X Cable Cross 65.0 6

Feb. 8, 2024

Weight: 190.9

Rest day.

Feb. 9, 2024

Weight: 191.0

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Cable Crossover Press
  • 2x Cross-Body Side Deltoid Raises
  • 2x Lateral Raise (Dumbbell)
  • 4x Lying Face Pull
  • 6x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 12x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Cable Crossover Press 110.0 10
Cable Crossover Press 110.0 10
Cable Crossover Press 110.0 7
Cable Crossover Press 110.0 7
Cable Crossover Press 110.0 6
Cable Crossover Press 110.0 6
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lying Face Pull 160.0 15
Lying Face Pull 160.0 15
Lying Face Pull 170.0 12
Lying Face Pull 170.0 12
Overhead Press (Dumbbell) 60.0 6
Overhead Press (Dumbbell) 60.0 6
Overhead Press (Dumbbell) 60.0 5
Overhead Press (Dumbbell) 60.0 5
Overhead Press (Dumbbell) 60.0 3
Overhead Press (Dumbbell) 60.0 3
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 5
Cable Fly (Flat Bench) 80.0 5
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 185.0 10
Incline Bench Press (Barbell) 185.0 10
Incline Bench Press (Barbell) 195.0 6
Incline Bench Press (Barbell) 195.0 6
Incline Bench Press (Barbell) 205.0 4
Incline Bench Press (Barbell) 205.0 4
Incline Bench Press (Barbell) 185.0 4
Incline Bench Press (Barbell) 185.0 4

Feb. 10, 2024

Weight: 191.1

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Squat (Close Stance)
  • 6x Standing Calf Raise (Machine)
  • 6x Leg Press
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 10
Squat (Close Stance) 135.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 7
Squat (Close Stance) 175.0 7
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 9
Standing Calf Raise (Machine) 250.0 9
Standing Calf Raise (Machine) 250.0 8
Standing Calf Raise (Machine) 250.0 8
Leg Press 380.0 8
Leg Press 380.0 8
Leg Press 380.0 6
Leg Press 380.0 6
Leg Press 380.0 5
Leg Press 380.0 5
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12

Feb. 11, 2024

Weight: 191.1

Rest day.