Workout and Weight History

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Feb. 11, 2020

Weight: 171.3

Program: Bench Press Specialization

Bench Spec: W6, D2

  • 6x Romanian Deadlift (Barbell)
  • 8x Squat (Barbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Lunge (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 145.0 8
Squat (Barbell) 145.0 8
Squat (Barbell) 145.0 8
Squat (Barbell) 145.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12

Feb. 12, 2020

Weight: 171.3

Program: Bench Press Specialization

Bench Spec: W6, D3

  • 14x Barbell Speed Bench Press
  • 6x EZ Curl
  • 6x Prone Trap Raise
  • 6x Seated Face Pull
  • 6x Lateral Raise (Dumbbell)
  • 6x Lat Pulldown - Wide Grip (Cable)

More Detail

Exercise Weight Reps
Barbell Speed Bench Press 135.0 3
Barbell Speed Bench Press 135.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
Barbell Speed Bench Press 165.0 3
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8

Feb. 13, 2020

Weight: 171.3

Rest day.

Feb. 15, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Spec: W6, D4

  • 8x Sumo Deadlift (Barbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Reverse Hyperextension
  • 6x Leg Extension (Machine)
  • 8x Front Squat (Barbell)

More Detail

Exercise Weight Reps
Sumo Deadlift (Barbell) 135.0 6
Sumo Deadlift (Barbell) 135.0 6
Sumo Deadlift (Barbell) 185.0 8
Sumo Deadlift (Barbell) 185.0 8
Sumo Deadlift (Barbell) 205.0 6
Sumo Deadlift (Barbell) 205.0 6
Sumo Deadlift (Barbell) 225.0 5
Sumo Deadlift (Barbell) 225.0 5
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Reverse Hyperextension 0.0 12
Reverse Hyperextension 0.0 12
Reverse Hyperextension 15.0 10
Reverse Hyperextension 15.0 10
Reverse Hyperextension 15.0 12
Reverse Hyperextension 15.0 12
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Leg Extension (Machine) 25.0 20
Front Squat (Barbell) 105.0 8
Front Squat (Barbell) 105.0 8
Front Squat (Barbell) 105.0 8
Front Squat (Barbell) 105.0 8
Front Squat (Barbell) 115.0 6
Front Squat (Barbell) 115.0 6
Front Squat (Barbell) 115.0 6
Front Squat (Barbell) 115.0 6

Feb. 16, 2020

Weight: 171.2

Rest day.

Feb. 17, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Press Spec W7, D1

  • 14x Bench Press (Barbell)
  • 6x Bent Over Row (Barbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Pull Up
  • 4x Pause Barbell Bench Press

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 215.0 2
Bench Press (Barbell) 215.0 2
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Pause Barbell Bench Press 155.0 5
Pause Barbell Bench Press 155.0 5
Pause Barbell Bench Press 155.0 5
Pause Barbell Bench Press 155.0 5

Feb. 18, 2020

Weight: 171.1

Rest day.

Feb. 19, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W7, D2

  • 6x Lunge (Dumbbell)
  • 6x Standing Calf Raise (Barbell)
  • 6x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)
  • 10x Squat (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 160.0 8
Standing Calf Raise (Barbell) 160.0 8
Standing Calf Raise (Barbell) 155.0 8
Standing Calf Raise (Barbell) 155.0 8
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8

Feb. 20, 2020

Weight: 171.1

Rest day.

Feb. 21, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W7, D3

  • 6x Lat Pulldown - Wide Grip (Cable)
  • 6x EZ Curl
  • 6x Prone Trap Raise
  • 6x Seated Face Pull
  • 6x Lateral Raise (Dumbbell)
  • 14x Barbell Speed Bench Press

More Detail

Exercise Weight Reps
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Barbell Speed Bench Press 135.0 5
Barbell Speed Bench Press 135.0 5
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4

Feb. 22, 2020

Weight: 170.9

Rest day.

Feb. 23, 2020

Weight: 170.9

Program: Bench Press Specialization

Bench Spec: W7, D4

  • 20x Squat (Barbell)
  • 6x Reverse Hyperextension
  • 8x Sumo Deadlift (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Reverse Hyperextension 0.0 10
Reverse Hyperextension 0.0 10
Reverse Hyperextension 15.0 10
Reverse Hyperextension 15.0 10
Reverse Hyperextension 15.0 10
Reverse Hyperextension 15.0 10
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 185.0 8
Sumo Deadlift (Barbell) 185.0 8
Sumo Deadlift (Barbell) 205.0 7
Sumo Deadlift (Barbell) 205.0 7
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6

Feb. 24, 2020

Weight: 170.9

Program: Bench Press Specialization

Bench Press Spec W8, D1

  • 6x Pull Up
  • 6x Bent Over Row (Barbell)
  • 6x Seated Overhead Press (Barbell)
  • 6x Chest Dip
  • 20x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 1
Bench Press (Barbell) 155.0 1
Bench Press (Barbell) 175.0 1
Bench Press (Barbell) 175.0 1
Bench Press (Barbell) 185.0 1
Bench Press (Barbell) 185.0 1
Bench Press (Barbell) 195.0 1
Bench Press (Barbell) 195.0 1
Bench Press (Barbell) 205.0 1
Bench Press (Barbell) 205.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 230.0 1
Bench Press (Barbell) 230.0 1
Bench Press (Barbell) 235.0 1
Bench Press (Barbell) 235.0 1

Feb. 25, 2020

Weight: 170.8

Rest day.

Feb. 26, 2020

Weight: 170.7

Program: Body Week

Day 1

  • 4x Hip Thrust (Barbell)
  • 6x Hanging Knee Raise With Twist
  • 4x Lateral Raise (Dumbbell)
  • 4x Prone Trap Raise
  • 4x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 10x Squat (Barbell)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 50.0 12
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6

Feb. 27, 2020

Weight: 170.6

Rest day.

Feb. 28, 2020

Weight: 170.4

Program: Body Week

Day 2

  • 14x Bench Press (Barbell)
  • 6x Side Bend (Dumbbell)
  • 4x Leg Extension (Machine)
  • 4x Leg Curl (dumbbell)
  • 4x Romanian Deadlift (Barbell)
  • 6x Front Squat (Barbell)
  • 4x Seated Overhead Press (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 125.0 12
Romanian Deadlift (Barbell) 125.0 12
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8

Feb. 29, 2020

Weight: 170.4

Program: Body Week

Arms 1

  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Standing Calf Raise (Barbell)
  • 6x Concentration Curl (Dumbbell)
  • 4x Wide Grip Shrug
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Shrug (Barbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x Bench Press - Close Grip (Barbell)
  • 6x EZ Curl

More Detail

Exercise Weight Reps
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
EZ Curl 70.0 10
EZ Curl 70.0 10
EZ Curl 70.0 10
EZ Curl 70.0 10
EZ Curl 70.0 10
EZ Curl 70.0 10

March 1, 2020

Weight: 170.3

Rest day.

March 2, 2020

Weight: 170.2

Program: Body Week

Day 3

  • 6x Incline Bench Press (Dumbbell)
  • 6x Cable Crunch
  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 12x Sumo Deadlift (Barbell)
  • 4x Eccentric Decline Barbell Bench
  • 4x Chin Up

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Chest Dip 0.0 6
Chest Dip 0.0 6
Chest Dip 0.0 6
Chest Dip 0.0 6
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Sumo Deadlift (Barbell) 135.0 4
Sumo Deadlift (Barbell) 135.0 4
Sumo Deadlift (Barbell) 185.0 3
Sumo Deadlift (Barbell) 185.0 3
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Eccentric Decline Barbell Bench 135.0 8
Eccentric Decline Barbell Bench 135.0 8
Eccentric Decline Barbell Bench 135.0 8
Eccentric Decline Barbell Bench 135.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8

March 3, 2020

Weight: 170.1

Rest day.

March 4, 2020

Weight: 169.9

Program: Body Week

Day 1

  • 4x Hip Thrust (Barbell)
  • 6x Hanging Knee Raise
  • 4x Lateral Raise (Dumbbell)
  • 4x Prone Trap Raise
  • 4x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 12x Squat (Barbell)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 55.0 12
Lat Pulldown (Cable) 55.0 12
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Squat (Barbell) 135.0 3
Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 2
Squat (Barbell) 155.0 2
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5

March 5, 2020

Weight: 169.9

Rest day.

March 6, 2020

Weight: 169.7

Program: Body Week

Day 2

  • 4x Seated Overhead Press (Barbell)
  • 6x Side Bend (Dumbbell)
  • 4x Leg Extension (Machine)
  • 4x Leg Curl (dumbbell)
  • 4x Romanian Deadlift (Barbell)
  • 6x Front Squat (Barbell)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6

March 7, 2020

Weight: 169.7

Program: Body Week

Arms 1

  • 6x EZ Curl
  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Concentration Curl (Dumbbell)
  • 4x Wide Grip Shrug
  • 6x Skullcrusher (Dumbbell)
  • 4x Shrug (Barbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x Bench Press - Close Grip (Barbell)

More Detail

Exercise Weight Reps
EZ Curl 75.0 10
EZ Curl 75.0 10
EZ Curl 75.0 10
EZ Curl 75.0 10
EZ Curl 75.0 10
EZ Curl 75.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10