Workout and Weight History

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Feb. 11, 2020

Weight: 171.3

Program: Bench Press Specialization

Bench Spec: W6, D2

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

More Detail

Exercise Weight Reps
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
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

Feb. 12, 2020

Weight: 171.3

Program: Bench Press Specialization

Bench Spec: W6, D3

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

More Detail

Exercise Weight Reps
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
(W) Barbell Speed Bench Press 135.0 3
(W) 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

Feb. 13, 2020

Weight: 171.3

Rest day.

Feb. 15, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Spec: W6, D4

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

More Detail

Exercise Weight Reps
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
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

Feb. 16, 2020

Weight: 171.2

Rest day.

Feb. 17, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Press Spec W7, D1

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

More Detail

Exercise Weight Reps
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
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
(W) Seated Overhead Press (Barbell) 95.0 3
(W) 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
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

Feb. 18, 2020

Weight: 171.1

Rest day.

Feb. 19, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W7, D2

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

More Detail

Exercise Weight Reps
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
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
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
(W) Squat (Barbell) 135.0 3
(W) 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 EZ Curl
  • 6x Prone Trap Raise
  • 6x Seated Face Pull
  • 6x Lateral Raise (Dumbbell)
  • 6x Lat Pulldown - Wide Grip (Cable)
  • 14x Barbell Speed Bench Press

More Detail

Exercise Weight Reps
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) 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
(W) Barbell Speed Bench Press 135.0 5
(W) 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

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

More Detail

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

More Detail

Exercise Weight Reps
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
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
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

  • 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)
  • 4x Hip Thrust (Barbell)
  • 10x Squat (Barbell)

More Detail

Exercise Weight Reps
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
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
(W) Squat (Barbell) 135.0 4
(W) 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

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

More Detail

Exercise Weight Reps
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
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
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 3
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

Feb. 29, 2020

Weight: 170.4

Program: Body Week

Arms 1

  • 6x Concentration Curl (Dumbbell)
  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Standing Calf Raise (Barbell)
  • 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
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
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
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 Cable Crunch
  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 4x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 4x Chin Up
  • 12x Sumo Deadlift (Barbell)

More Detail

Exercise Weight Reps
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
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
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
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
(W) Sumo Deadlift (Barbell) 185.0 3
(W) Sumo Deadlift (Barbell) 135.0 4
(W) Sumo Deadlift (Barbell) 185.0 3
(W) Sumo Deadlift (Barbell) 135.0 4
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

March 3, 2020

Weight: 170.1

Rest day.

March 4, 2020

Weight: 169.9

Program: Body Week

Day 1

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

More Detail

Exercise Weight Reps
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
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
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

  • 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)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
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
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
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 3
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 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)
  • 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 (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
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