Workout and Weight History

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Jan. 27, 2020

Weight: 171.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:30:50)

Jan. 28, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Spec: W4, D3

  • 8x Bench Press (Barbell)
  • 4x Lat Pulldown (Cable)
  • 2x Barbell Pin Press
  • 3x Seated Face Pull
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Bent Over Rear Delt Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 175.0 3
(W) Bench Press (Barbell) 190.0 2
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Bench Press (Barbell) 200.0 3
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Lat Pulldown (Cable) 60.0 6
Barbell Pin Press 165.0 8
Barbell Pin Press 165.0 8
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
Seated Face Pull 20.0 12
(W) Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Lateral Raise (Dumbbell) 15.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12
Bent Over Rear Delt Raise 10.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:28:32)

Jan. 29, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W4, D4

  • 6x Deadlift (Barbell)
  • 3x Front Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 235.0 6
Deadlift (Barbell) 245.0 6
Deadlift (Barbell) 255.0 6
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15
Standing Calf Raise (Barbell) 115.0 15

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:17:50)

Jan. 30, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench spec: W4, D5

  • 6x Pause Barbell Bench Press
  • 3x Lat Pulldown - Underhand (Cable)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Bent Over Row (Barbell)
  • 3x Cable Chest Fly (standing)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 3x Prone Trap Raise

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 3
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Pause Barbell Bench Press 165.0 5
Lat Pulldown - Underhand (Cable) 50.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
Lat Pulldown - Underhand (Cable) 55.0 12
Incline Bench Press (Dumbbell) 52.5 12
Incline Bench Press (Dumbbell) 52.5 12
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Cable Chest Fly (standing) 15.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Triceps Pushdown (Cable - Straight Bar) 50.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15
Prone Trap Raise 5.0 15

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:05:00)

Jan. 31, 2020

Weight: 171.1

Weightlifting Rest Day.

Feb. 1, 2020

Weight: 171.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:00)

Feb. 2, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Press Spec W5, D1

  • 6x Bench Press (Barbell)
  • 2x Pause Barbell Bench Press
  • 3x Pull Up
  • 2x Seated Overhead Press (Barbell)
  • 3x Bent Over Row (Barbell)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 200.0 5
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 145.0 5
Pull Up 0.0 10
Pull Up 0.0 10
Pull Up 0.0 7
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12

Feb. 3, 2020

Weight: 171.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:06:30)
  • 🧘 Flexibility (0:10:17)

Feb. 4, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W5, D2

  • 4x Squat (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Lunge (Dumbbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 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) 155.0 8

Feb. 5, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W5, D3

  • 7x Barbell Speed Bench Press
  • 3x Lat Pulldown - Wide Grip (Cable)
  • 3x Lateral Raise (Dumbbell)
  • 3x Seated Face Pull
  • 3x Prone Trap Raise
  • 3x EZ Curl

More Detail

Exercise Weight Reps
(W) Barbell Speed Bench Press 135.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Barbell Speed Bench Press 155.0 3
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12

Feb. 6, 2020

Weight: 171.1

Weightlifting Rest Day.

Feb. 7, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W5, D4

  • 6x Deadlift (Barbell)
  • 3x Front Squat (Barbell)
  • 3x Single Leg Lunge
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 185.0 3
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 225.0 6
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Single Leg Lunge 25.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 40.0 12

Feb. 8, 2020

Weight: 171.1

Weightlifting Rest Day.

Feb. 9, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Press Spec W6, D1

  • 4x Bench Press (Barbell)
  • 2x Pause Barbell Bench Press
  • 3x Pull Up
  • 3x Seated Overhead Press (Barbell)
  • 3x Bent Over Row (Barbell)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 3
Bench Press (Barbell) 185.0 2
Bench Press (Barbell) 190.0 8
Pause Barbell Bench Press 145.0 5
Pause Barbell Bench Press 155.0 5
Pull Up 0.0 10
Pull Up 0.0 8
Pull Up 0.0 8
(W) Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 110.0 8
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 100.0 10
Bent Over Row (Barbell) 100.0 10
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:35)

Feb. 10, 2020

Weight: 171.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.0 miles (0:39:05)
  • 🛞 Cross Training (0:08:00)

Feb. 11, 2020

Weight: 171.3

Program: Bench Press Specialization

Bench Spec: W6, D2

  • 4x Squat (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Lunge (Dumbbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 8
Squat (Barbell) 145.0 8
Squat (Barbell) 145.0 8
Squat (Barbell) 155.0 8
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 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) 155.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:10)

Feb. 12, 2020

Weight: 171.3

Program: Bench Press Specialization

Bench Spec: W6, D3

  • 7x Barbell Speed Bench Press
  • 3x Lat Pulldown - Wide Grip (Cable)
  • 3x Lateral Raise (Dumbbell)
  • 3x Seated Face Pull
  • 3x Prone Trap Raise
  • 3x EZ Curl

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:25:58)

Feb. 13, 2020

Weight: 171.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.1 miles (0:39:37)
  • 🛞 Cross Training (0:06:00)

Feb. 14, 2020

Weight: 171.3

Weightlifting Rest Day.

Feb. 15, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Spec: W6, D4

  • 4x Sumo Deadlift (Barbell)
  • 4x Front Squat (Barbell)
  • 3x Leg Extension (Machine)
  • 3x Reverse Hyperextension
  • 3x Standing Calf Raise (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:22)

Feb. 16, 2020

Weight: 171.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:20:52)
  • 💪 Core Training (0:01:37)
  • 🛞 Cross Training (0:05:30)

Feb. 17, 2020

Weight: 171.2

Program: Bench Press Specialization

Bench Press Spec W7, D1

  • 7x Bench Press (Barbell)
  • 2x Pause Barbell Bench Press
  • 3x Pull Up
  • 3x Seated Overhead Press (Barbell)
  • 3x Bent Over Row (Barbell)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 215.0 2
Pause Barbell Bench Press 155.0 5
Pause Barbell Bench Press 155.0 5
Pull Up 0.0 8
Pull Up 0.0 6
Pull Up 0.0 6
(W) Seated Overhead Press (Barbell) 95.0 3
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
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

Feb. 18, 2020

Weight: 171.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:05:30)
  • 💪 Core Training (0:03:19)

Feb. 19, 2020

Weight: 171.1

Program: Bench Press Specialization

Bench Spec: W7, D2

  • 5x Squat (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Lunge (Dumbbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
(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
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Romanian Deadlift (Barbell) 115.0 15
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 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) 160.0 8
Standing Calf Raise (Barbell) 155.0 8

Feb. 20, 2020

Weight: 171.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Indoor Walk: 2.5 miles (0:48:38)
  • 🛞 Cross Training (0:06:30)