Workout and Weight History

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Feb. 12, 2024

Weight: 191.4

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 18x Triceps Pushdown (Cable - Straight Bar)
  • 8x Triceps Extension (Cable)
  • 2x 21’S (Cable, Straight Bar)
  • 6x Incline Curl (Dumbbell)
  • 10x Preacher Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Extension (Cable) 120.0 8
Triceps Extension (Cable) 120.0 8
Triceps Extension (Cable) 120.0 6
Triceps Extension (Cable) 120.0 6
Triceps Extension (Cable) 100.0 10
Triceps Extension (Cable) 100.0 10
Triceps Extension (Cable) 120.0 7
Triceps Extension (Cable) 120.0 7
21’S (Cable, Straight Bar) 120.0 19
21’S (Cable, Straight Bar) 120.0 19
Incline Curl (Dumbbell) 55.0 6
Incline Curl (Dumbbell) 55.0 6
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 7
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 6
Preacher Curl (Barbell) 85.0 6
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 6

Feb. 13, 2024

Weight: 191.6

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 4x Single-arm Cable Row
  • 6x Shrug (Dumbbell)
  • 6x T Bar Row (Chest Supported)
  • 4x Pull Up
  • 6x Meadows Row
  • 8x Lat Pulldown (Cable)
  • 6x Straight-arm Lat Pushdown

More Detail

Exercise Weight Reps
Single-arm Cable Row 140.0 8
Single-arm Cable Row 140.0 8
Single-arm Cable Row 140.0 6
Single-arm Cable Row 140.0 6
Shrug (Dumbbell) 70.0 18
Shrug (Dumbbell) 70.0 18
Shrug (Dumbbell) 70.0 14
Shrug (Dumbbell) 70.0 14
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
T Bar Row (Chest Supported) 115.0 8
T Bar Row (Chest Supported) 115.0 8
T Bar Row (Chest Supported) 115.0 5
T Bar Row (Chest Supported) 115.0 5
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
Pull Up 0.0 5
Pull Up 0.0 5
Pull Up 0.0 4
Pull Up 0.0 4
Meadows Row 110.0 8
Meadows Row 110.0 8
Meadows Row 110.0 7
Meadows Row 110.0 7
Meadows Row 110.0 5
Meadows Row 110.0 5
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6
Straight-arm Lat Pushdown 60.0 11
Straight-arm Lat Pushdown 60.0 11
Straight-arm Lat Pushdown 70.0 8
Straight-arm Lat Pushdown 70.0 8
Straight-arm Lat Pushdown 70.0 8
Straight-arm Lat Pushdown 70.0 8

Feb. 14, 2024

Weight: 191.7

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Cable Fly (Flat Bench)
  • 6x Lying Face Pull
  • 4x Lateral Raise Heavy Partials
  • 6x Lateral Raise (Dumbbell)
  • 6x Cable Crossover Press
  • 10x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 7
Cable Fly (Flat Bench) 80.0 7
Lying Face Pull 150.0 12
Lying Face Pull 150.0 12
Lying Face Pull 170.0 13
Lying Face Pull 170.0 13
Lying Face Pull 170.0 12
Lying Face Pull 170.0 12
Lateral Raise Heavy Partials 55.0 12
Lateral Raise Heavy Partials 55.0 12
Lateral Raise Heavy Partials 55.0 10
Lateral Raise Heavy Partials 55.0 10
Lateral Raise (Dumbbell) 25.0 11
Lateral Raise (Dumbbell) 25.0 11
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 9
Lateral Raise (Dumbbell) 25.0 9
Cable Crossover Press 120.0 6
Cable Crossover Press 120.0 6
Cable Crossover Press 110.0 8
Cable Crossover Press 110.0 8
Cable Crossover Press 100.0 8
Cable Crossover Press 100.0 8
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 90.0 12
Bench Press (Dumbbell) 90.0 12
Bench Press (Dumbbell) 90.0 9
Bench Press (Dumbbell) 90.0 9
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 90.0 5
Bench Press (Dumbbell) 90.0 5

Feb. 15, 2024

Weight: 191.8

Program: Push/Pull/Legs/Arms

Evening Workout

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

More Detail

Exercise Weight Reps
Leg Press 390.0 9
Leg Press 390.0 9
Leg Press 390.0 8
Leg Press 390.0 8
Leg Press 390.0 5
Leg Press 390.0 5
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Romanian Deadlift (Barbell) 215.0 10
Romanian Deadlift (Barbell) 215.0 10
Romanian Deadlift (Barbell) 215.0 8
Romanian Deadlift (Barbell) 215.0 8
Romanian Deadlift (Barbell) 215.0 6
Romanian Deadlift (Barbell) 215.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 200.0 10
Hack Squat 200.0 10
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 7
Hack Squat 200.0 7
Hack Squat 200.0 5
Hack Squat 200.0 5

Feb. 16, 2024

Weight: 191.8

Program: Push/Pull/Legs/Arms

Midday Workout

  • 8x Skullcrusher (Barbell)
  • 4x Bicep Curl (Cable)
  • 6x Spider Goblet Curl
  • 6x Bicep Curl (Barbell)
  • 6x Triceps Pushdown (Rope)
  • 10x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 125.0 8
Skullcrusher (Barbell) 125.0 8
Skullcrusher (Barbell) 125.0 7
Skullcrusher (Barbell) 125.0 7
Skullcrusher (Barbell) 125.0 4
Skullcrusher (Barbell) 125.0 4
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 6
Bicep Curl (Cable) 160.0 6
Spider Goblet Curl 62.5 14
Spider Goblet Curl 62.5 14
Spider Goblet Curl 70.0 9
Spider Goblet Curl 70.0 9
Spider Goblet Curl 70.0 8
Spider Goblet Curl 70.0 8
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 7
Triceps Pushdown (Rope) 105.0 10
Triceps Pushdown (Rope) 105.0 10
Triceps Pushdown (Rope) 115.0 10
Triceps Pushdown (Rope) 115.0 10
Triceps Pushdown (Rope) 115.0 8
Triceps Pushdown (Rope) 115.0 8
Triceps X Cable Cross 45.0 10
Triceps X Cable Cross 45.0 10
Triceps X Cable Cross 65.0 11
Triceps X Cable Cross 65.0 11
Triceps X Cable Cross 65.0 9
Triceps X Cable Cross 65.0 9
Triceps X Cable Cross 65.0 7
Triceps X Cable Cross 65.0 7
Triceps X Cable Cross 65.0 6
Triceps X Cable Cross 65.0 6

Feb. 17, 2024

Weight: 191.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 8x Lat Pulldown (Single Arm)
  • 6x Low Row (Cable)
  • 6x Pullover (Dumbbell)
  • 10x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 150.0 11
Lat Pulldown (Single Arm) 150.0 11
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 10
Lat Pulldown (Single Arm) 150.0 10
Low Row (Cable) 150.0 10
Low Row (Cable) 150.0 10
Low Row (Cable) 150.0 10
Low Row (Cable) 150.0 10
Low Row (Cable) 150.0 8
Low Row (Cable) 150.0 8
Pullover (Dumbbell) 60.0 10
Pullover (Dumbbell) 60.0 10
Pullover (Dumbbell) 60.0 10
Pullover (Dumbbell) 60.0 10
Pullover (Dumbbell) 60.0 10
Pullover (Dumbbell) 60.0 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) 185.0 8
Bent Over Row (Barbell) 185.0 8
Bent Over Row (Barbell) 185.0 8
Bent Over Row (Barbell) 185.0 8
Bent Over Row (Barbell) 185.0 6
Bent Over Row (Barbell) 185.0 6

Feb. 19, 2024

Weight: 191.9

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Cable Fly (Flat Bench)
  • 12x Incline Bench Press (Barbell)
  • 6x Cable Crossover Press
  • 6x Lateral Raise (Cable)
  • 6x Lying Face Pull
  • 6x Overhead Press (Dumbbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 85.0 8
Cable Fly (Flat Bench) 85.0 8
Cable Fly (Flat Bench) 85.0 6
Cable Fly (Flat Bench) 85.0 6
Cable Fly (Flat Bench) 85.0 6
Cable Fly (Flat Bench) 85.0 6
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) 195.0 8
Incline Bench Press (Barbell) 195.0 8
Incline Bench Press (Barbell) 225.0 2
Incline Bench Press (Barbell) 225.0 2
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 3
Incline Bench Press (Barbell) 185.0 3
Cable Crossover Press 120.0 10
Cable Crossover Press 120.0 10
Cable Crossover Press 120.0 8
Cable Crossover Press 120.0 8
Cable Crossover Press 120.0 8
Cable Crossover Press 120.0 8
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
Lying Face Pull 170.0 15
Lying Face Pull 170.0 15
Lying Face Pull 170.0 14
Lying Face Pull 170.0 14
Lying Face Pull 170.0 10
Lying Face Pull 170.0 10
Overhead Press (Dumbbell) 60.0 7
Overhead Press (Dumbbell) 60.0 7
Overhead Press (Dumbbell) 60.0 6
Overhead Press (Dumbbell) 60.0 6
Overhead Press (Dumbbell) 60.0 4
Overhead Press (Dumbbell) 60.0 4

Feb. 20, 2024

Weight: 191.9

Program: Push/Pull/Legs/Arms

Afternoon Workout

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

More Detail

Exercise Weight Reps
Leg Press 390.0 10
Leg Press 390.0 10
Leg Press 390.0 9
Leg Press 390.0 9
Leg Press 390.0 5
Leg Press 390.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 10
Squat (Close Stance) 175.0 10
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Leg Curl (dumbbell) 50.0 17
Leg Curl (dumbbell) 50.0 17
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 11
Standing Calf Raise (Machine) 250.0 11
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 10

Feb. 21, 2024

Weight: 192.4

Program: Push/Pull/Legs/Arms

Midday Workout

  • 16x Triceps Pushdown (Cable - Straight Bar)
  • 4x Hammer Curl (Cable)
  • 6x Triceps Extension (Cable)
  • 8x Preacher Curl (Barbell)
  • 8x Arnold Curl

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Hammer Curl (Cable) 120.0 9
Hammer Curl (Cable) 120.0 9
Hammer Curl (Cable) 120.0 10
Hammer Curl (Cable) 120.0 10
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 7
Triceps Extension (Cable) 120.0 7
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 85.0 5
Preacher Curl (Barbell) 85.0 5
Arnold Curl 55.0 9
Arnold Curl 55.0 9
Arnold Curl 55.0 7
Arnold Curl 55.0 7
Arnold Curl 55.0 8
Arnold Curl 55.0 8
Arnold Curl 55.0 5
Arnold Curl 55.0 5

Feb. 22, 2024

Weight: 192.5

Program: Push/Pull/Legs/Arms

Evening Workout

  • 8x Lat Pulldown (Cable)
  • 2x Single-arm Cable Row
  • 4x T Bar Row (Chest Supported)
  • 4x Pull Up
  • 6x Meadows Row
  • 6x Straight-Arm Lat Push Down (Single Arm)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6
Single-arm Cable Row 140.0 10
Single-arm Cable Row 140.0 10
T Bar Row (Chest Supported) 115.0 9
T Bar Row (Chest Supported) 115.0 9
T Bar Row (Chest Supported) 115.0 7
T Bar Row (Chest Supported) 115.0 7
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 3
Pull Up 0.0 3
Meadows Row 105.0 10
Meadows Row 105.0 10
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 6
Meadows Row 105.0 6
Straight-Arm Lat Push Down (Single Arm) 70.0 11
Straight-Arm Lat Push Down (Single Arm) 70.0 11
Straight-Arm Lat Push Down (Single Arm) 80.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Straight-Arm Lat Push Down (Single Arm) 80.0 6

Feb. 23, 2024

Weight: 192.5

Program: Push/Pull/Legs/Arms

Morning Workout

  • 6x Cable Fly (Flat Bench)
  • 4x Reverse Fly (Cable)
  • 4x Lateral Raise Heavy Partials
  • 6x Cross-Body Side Deltoid Raises
  • 10x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 85.0 10
Cable Fly (Flat Bench) 85.0 10
Cable Fly (Flat Bench) 85.0 8
Cable Fly (Flat Bench) 85.0 8
Cable Fly (Flat Bench) 85.0 7
Cable Fly (Flat Bench) 85.0 7
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 32.5 8
Reverse Fly (Cable) 32.5 8
Lateral Raise Heavy Partials 55.0 15
Lateral Raise Heavy Partials 55.0 15
Lateral Raise Heavy Partials 55.0 12
Lateral Raise Heavy Partials 55.0 12
Cross-Body Side Deltoid Raises 35.0 11
Cross-Body Side Deltoid Raises 35.0 11
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10
Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 90.0 10
Bench Press (Dumbbell) 90.0 10
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 6
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. 24, 2024

Weight: 192.5

Rest day.

Feb. 25, 2024

Weight: 192.6

Program: Push/Pull/Legs/Arms

Midday Workout

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

More Detail

Exercise Weight Reps
Leg Press 400.0 8
Leg Press 400.0 8
Leg Press 400.0 8
Leg Press 400.0 8
Leg Press 400.0 8
Leg Press 400.0 8
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 10
Hip Thrust (Barbell) 215.0 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
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 210.0 9
Hack Squat 210.0 9
Hack Squat 210.0 9
Hack Squat 210.0 9
Hack Squat 210.0 8
Hack Squat 210.0 8
Hack Squat 210.0 6
Hack Squat 210.0 6

Feb. 26, 2024

Weight: 192.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Skullcrusher (Barbell)
  • 4x Bicep Curl (Cable)
  • 6x Spider Curl
  • 6x Hammer Curl (Dumbbell)
  • 8x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 115.0 3
Skullcrusher (Barbell) 115.0 3
Skullcrusher (Barbell) 125.0 5
Skullcrusher (Barbell) 125.0 5
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 7
Bicep Curl (Cable) 160.0 7
Spider Curl 45.0 12
Spider Curl 45.0 12
Spider Curl 45.0 8
Spider Curl 45.0 8
Spider Curl 45.0 8
Spider Curl 45.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 55.0 7
Triceps X Cable Cross 45.0 10
Triceps X Cable Cross 45.0 10
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 6
Triceps X Cable Cross 70.0 6

Feb. 27, 2024

Weight: 192.8

Program: Push/Pull/Legs/Arms

Midday Workout

  • 10x Bent Over Row (Barbell)
  • 6x Lying Face Pull
  • 6x Low Row (Cable)
  • 6x T Bar Row (Chest Supported)
  • 8x 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 8
Bent Over Row (Barbell) 185.0 8
Bent Over Row (Barbell) 185.0 8
Bent Over Row (Barbell) 185.0 8
Bent Over Row (Barbell) 185.0 7
Bent Over Row (Barbell) 185.0 7
Lying Face Pull 170.0 15
Lying Face Pull 170.0 15
Lying Face Pull 170.0 12
Lying Face Pull 170.0 12
Lying Face Pull 170.0 9
Lying Face Pull 170.0 9
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
T Bar Row (Chest Supported) 120.0 8
T Bar Row (Chest Supported) 120.0 8
T Bar Row (Chest Supported) 120.0 7
T Bar Row (Chest Supported) 120.0 7
T Bar Row (Chest Supported) 120.0 5
T Bar Row (Chest Supported) 120.0 5
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 6
Lat Pulldown (Single Arm) 160.0 6

Feb. 28, 2024

Weight: 192.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Cable Crossover Press
  • 6x Lying Y Deltoid Raise
  • 6x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 14x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Cable Crossover Press 120.0 11
Cable Crossover Press 120.0 11
Cable Crossover Press 120.0 9
Cable Crossover Press 120.0 9
Cable Crossover Press 120.0 8
Cable Crossover Press 120.0 8
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Overhead Press (Dumbbell) 60.0 8
Overhead Press (Dumbbell) 60.0 8
Overhead Press (Dumbbell) 60.0 4
Overhead Press (Dumbbell) 60.0 4
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 7
Cable Fly (Flat Bench) 80.0 7
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 5
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 225.0 2
Incline Bench Press (Barbell) 225.0 2
Incline Bench Press (Barbell) 195.0 4
Incline Bench Press (Barbell) 195.0 4
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 185.0 5

Feb. 29, 2024

Weight: 193.0

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Squat (Close Stance)
  • 4x Cable Crunch
  • 6x Standing Calf Raise (Machine)
  • 6x Leg Press
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 10
Squat (Close Stance) 185.0 10
Squat (Close Stance) 195.0 8
Squat (Close Stance) 195.0 8
Squat (Close Stance) 195.0 7
Squat (Close Stance) 195.0 7
Cable Crunch 170.0 21
Cable Crunch 170.0 21
Cable Crunch 170.0 15
Cable Crunch 170.0 15
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Leg Press 400.0 8
Leg Press 400.0 8
Leg Press 400.0 7
Leg Press 400.0 7
Leg Press 350.0 8
Leg Press 350.0 8
Leg Curl (dumbbell) 50.0 20
Leg Curl (dumbbell) 50.0 20
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10

March 1, 2024

Weight: 193.1

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Bicep Curl (Barbell)
  • 8x Triceps Pushdown (Rope)
  • 4x Reverse Curl (Cable)
  • 6x Concentration Curl (Dumbbell)
  • 4x High Cable Curl

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 7
Bicep Curl (Barbell) 120.0 7
Bicep Curl (Barbell) 120.0 6
Bicep Curl (Barbell) 120.0 6
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 8
Triceps Pushdown (Rope) 120.0 8
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 120.0 10
Concentration Curl (Dumbbell) 30.0 15
Concentration Curl (Dumbbell) 30.0 15
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 9
Concentration Curl (Dumbbell) 35.0 9
High Cable Curl 60.0 12
High Cable Curl 60.0 12
High Cable Curl 70.0 10
High Cable Curl 70.0 10

March 2, 2024

Weight: 193.2

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Meadows Row
  • 6x Single-arm Cable Row
  • 6x Lat Pullover (Back, Dumbbell)
  • 4x Pull Up
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Meadows Row 110.0 8
Meadows Row 110.0 8
Meadows Row 110.0 8
Meadows Row 110.0 8
Meadows Row 110.0 6
Meadows Row 110.0 6
Single-arm Cable Row 120.0 12
Single-arm Cable Row 120.0 12
Single-arm Cable Row 150.0 8
Single-arm Cable Row 150.0 8
Single-arm Cable Row 150.0 7
Single-arm Cable Row 150.0 7
Lat Pullover (Back, Dumbbell) 65.0 10
Lat Pullover (Back, Dumbbell) 65.0 10
Lat Pullover (Back, Dumbbell) 65.0 10
Lat Pullover (Back, Dumbbell) 65.0 10
Lat Pullover (Back, Dumbbell) 65.0 10
Lat Pullover (Back, Dumbbell) 65.0 10
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 5
Pull Up 0.0 5
Lat Pulldown (Cable) 160.0 12
Lat Pulldown (Cable) 160.0 12
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6

March 3, 2024

Weight: 193.3

Rest day.

March 4, 2024

Weight: 193.4

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Cable Fly (Flat Bench)
  • 2x Lateral Raise Heavy Partials
  • 4x Cross-Body Side Deltoid Raises
  • 6x Incline Y-Deltoid Raises
  • 6x Cable Crossover Press
  • 10x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
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
Lateral Raise Heavy Partials 55.0 15
Lateral Raise Heavy Partials 55.0 15
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 8
Incline Y-Deltoid Raises 30.0 8
Cable Crossover Press 130.0 8
Cable Crossover Press 130.0 8
Cable Crossover Press 120.0 10
Cable Crossover Press 120.0 10
Cable Crossover Press 120.0 8
Cable Crossover Press 120.0 8
Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 90.0 12
Bench Press (Dumbbell) 90.0 12
Bench Press (Dumbbell) 90.0 9
Bench Press (Dumbbell) 90.0 9
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 5
Bench Press (Dumbbell) 90.0 5

March 5, 2024

Weight: 193.3

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Leg Press
  • 6x Hip Thrust (Barbell)
  • 6x Romanian Deadlift (Barbell)
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 400.0 10
Leg Press 400.0 10
Leg Press 400.0 10
Leg Press 400.0 10
Leg Press 400.0 7
Leg Press 400.0 7
Hip Thrust (Barbell) 215.0 12
Hip Thrust (Barbell) 215.0 12
Hip Thrust (Barbell) 215.0 12
Hip Thrust (Barbell) 215.0 12
Hip Thrust (Barbell) 215.0 9
Hip Thrust (Barbell) 215.0 9
Romanian Deadlift (Barbell) 215.0 9
Romanian Deadlift (Barbell) 215.0 9
Romanian Deadlift (Barbell) 215.0 9
Romanian Deadlift (Barbell) 215.0 9
Romanian Deadlift (Barbell) 215.0 6
Romanian Deadlift (Barbell) 215.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 210.0 10
Hack Squat 210.0 10
Hack Squat 210.0 9
Hack Squat 210.0 9
Hack Squat 210.0 6
Hack Squat 210.0 6

March 6, 2024

Weight: 193.4

Program: Push/Pull/Legs/Arms

Midday Workout

  • 18x Triceps Pushdown (Cable - Straight Bar)
  • 4x Reverse Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 8x Preacher Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 8
Reverse Curl (Cable) 130.0 8
Incline Curl (Dumbbell) 55.0 8
Incline Curl (Dumbbell) 55.0 8
Incline Curl (Dumbbell) 55.0 7
Incline Curl (Dumbbell) 55.0 7
Incline Curl (Dumbbell) 55.0 5
Incline Curl (Dumbbell) 55.0 5
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 6
Preacher Curl (Barbell) 90.0 6

March 7, 2024

Weight: 193.4

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Lat Pulldown (Single Arm)
  • 4x Lying Face Pull
  • 4x Straight-Arm Lat Push Down (Single Arm)
  • 6x T Bar Row (Chest Supported)
  • 10x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 7
Lat Pulldown (Single Arm) 160.0 7
Lying Face Pull 170.0 16
Lying Face Pull 170.0 16
Lying Face Pull 170.0 15
Lying Face Pull 170.0 15
Straight-Arm Lat Push Down (Single Arm) 80.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Straight-Arm Lat Push Down (Single Arm) 80.0 6
T Bar Row (Chest Supported) 120.0 9
T Bar Row (Chest Supported) 120.0 9
T Bar Row (Chest Supported) 120.0 7
T Bar Row (Chest Supported) 120.0 7
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 8
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 9
Bent Over Row (Barbell) 185.0 9
Bent Over Row (Barbell) 185.0 7
Bent Over Row (Barbell) 185.0 7
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 185.0 5

March 8, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Bench Press (Dumbbell)
  • 4x Lateral Raise Heavy Partials
  • 4x Incline Y-Deltoid Raises
  • 6x Cross-Body Side Deltoid Raises
  • 2x Overhead Press (Dumbbell)
  • 6x Cable Fly (Flat Bench)
  • 10x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 9
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 11
Lateral Raise Heavy Partials 55.0 11
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 42.5 10
Cross-Body Side Deltoid Raises 42.5 10
Cross-Body Side Deltoid Raises 42.5 8
Cross-Body Side Deltoid Raises 42.5 8
Cross-Body Side Deltoid Raises 42.5 7
Cross-Body Side Deltoid Raises 42.5 7
Overhead Press (Dumbbell) 60.0 6
Overhead Press (Dumbbell) 60.0 6
Cable Fly (Flat Bench) 82.5 10
Cable Fly (Flat Bench) 82.5 10
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 6
Cable Fly (Flat Bench) 82.5 6
Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 135.0 8
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) 245.0 2
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8