Workout and Weight History

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March 9, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Leg Press
  • 4x Leg Curl (dumbbell)
  • 10x Squat (Close Stance)

More Detail

Exercise Weight Reps
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 340.0 8
Leg Press 340.0 8
Leg Press 340.0 5
Leg Press 340.0 5
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 4
Squat (Close Stance) 155.0 4
Squat (Close Stance) 195.0 10
Squat (Close Stance) 195.0 10
Squat (Close Stance) 205.0 7
Squat (Close Stance) 205.0 7
Squat (Close Stance) 205.0 5
Squat (Close Stance) 205.0 5

March 10, 2024

Weight: 193.4

Rest day.

March 11, 2024

Weight: 193.7

Rest day.

March 12, 2024

Weight: 193.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 4x Single Arm Preacher Cable Curls
  • 6x Hammer Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 8x Incline Skullcrusher (barbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 170.0 13
Triceps Pushdown (Cable - Straight Bar) 170.0 13
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 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Single Arm Preacher Cable Curls 70.0 9
Single Arm Preacher Cable Curls 70.0 9
Single Arm Preacher Cable Curls 70.0 8
Single Arm Preacher Cable Curls 70.0 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 6
Hammer Curl (Dumbbell) 55.0 6
Bicep Curl (Barbell) 120.0 9
Bicep Curl (Barbell) 120.0 9
Bicep Curl (Barbell) 120.0 7
Bicep Curl (Barbell) 120.0 7
Bicep Curl (Barbell) 120.0 6
Bicep Curl (Barbell) 120.0 6
Incline Skullcrusher (barbell) 65.0 5
Incline Skullcrusher (barbell) 65.0 5
Incline Skullcrusher (barbell) 65.0 12
Incline Skullcrusher (barbell) 65.0 12
Incline Skullcrusher (barbell) 75.0 10
Incline Skullcrusher (barbell) 75.0 10
Incline Skullcrusher (barbell) 85.0 8
Incline Skullcrusher (barbell) 85.0 8

March 13, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 8x Lat Pulldown (Cable)
  • 6x Meadows Row
  • 6x Shrug (Hex Bar)
  • 4x Pull Up
  • 4x Seated Row (Cable)
  • 6x Single-arm Cable Row

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 8
Meadows Row 110.0 9
Meadows Row 110.0 9
Meadows Row 110.0 8
Meadows Row 110.0 8
Meadows Row 110.0 6
Meadows Row 110.0 6
Shrug (Hex Bar) 150.0 15
Shrug (Hex Bar) 150.0 15
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 4
Pull Up 0.0 4
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Single-arm Cable Row 130.0 10
Single-arm Cable Row 130.0 10
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 8
Single-arm Cable Row 130.0 8

March 14, 2024

Weight: 193.9

Rest day.

March 15, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Lateral Raise Heavy Partials
  • 6x Lateral Raise (Cable)
  • 6x Incline Y-Deltoid Raises
  • 6x Cable Crossover Press
  • 10x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
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
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
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
Cable Crossover Press 130.0 9
Cable Crossover Press 130.0 9
Cable Crossover Press 130.0 7
Cable Crossover Press 130.0 7
Cable Crossover Press 110.0 10
Cable Crossover Press 110.0 10
Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 4
Incline Bench Press (Dumbbell) 80.0 4

March 16, 2024

Weight: 194.0

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 410.0 9
Leg Press 410.0 9
Leg Press 410.0 7
Leg Press 410.0 7
Leg Press 320.0 9
Leg Press 320.0 9
Hip Thrust (Barbell) 225.0 10
Hip Thrust (Barbell) 225.0 10
Hip Thrust (Barbell) 225.0 10
Hip Thrust (Barbell) 225.0 10
Hip Thrust (Barbell) 225.0 8
Hip Thrust (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 5
Romanian Deadlift (Barbell) 225.0 5
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 160.0 4
Hack Squat 160.0 4
Hack Squat 220.0 7
Hack Squat 220.0 7
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 8

March 17, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Bicep Curl (Cable)
  • 4x Triceps Extension (Cable)
  • 4x Goblet Curl
  • 12x Triceps Pushdown (Cable - Straight Bar)
  • 8x Preacher Curl (Dumbbell)
  • 8x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 100.0 10
Bicep Curl (Cable) 100.0 10
Bicep Curl (Cable) 160.0 11
Bicep Curl (Cable) 160.0 11
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
Triceps Extension (Cable) 100.0 10
Triceps Extension (Cable) 100.0 10
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Goblet Curl 90.0 9
Goblet Curl 90.0 9
Goblet Curl 90.0 8
Goblet Curl 90.0 8
Triceps Pushdown (Cable - Straight Bar) 100.0 12
Triceps Pushdown (Cable - Straight Bar) 100.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 15
Triceps Pushdown (Cable - Straight Bar) 170.0 15
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Preacher Curl (Dumbbell) 45.0 9
Preacher Curl (Dumbbell) 45.0 9
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 5
Preacher Curl (Dumbbell) 45.0 5
Triceps X Cable Cross 70.0 10
Triceps X Cable Cross 70.0 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 5
Triceps X Cable Cross 70.0 5

March 18, 2024

Weight: 194.1

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Lat Pulldown (Single Arm)
  • 4x Lying Face Pull
  • 6x Lat Pullover (Back, Dumbbell)
  • 6x T Bar Row (Chest Supported)
  • 10x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 12
Lat Pulldown (Single Arm) 160.0 12
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
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
Lying Face Pull 170.0 15
Lying Face Pull 170.0 15
Lying Face Pull 170.0 14
Lying Face Pull 170.0 14
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
T Bar Row (Chest Supported) 120.0 10
T Bar Row (Chest Supported) 120.0 10
T Bar Row (Chest Supported) 120.0 8
T Bar Row (Chest Supported) 120.0 8
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 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 175.0 7
Bent Over Row (Barbell) 175.0 7
Bent Over Row (Barbell) 175.0 6
Bent Over Row (Barbell) 175.0 6

March 19, 2024

Weight: 194.0

Rest day.

March 20, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Cable Fly (Flat Bench)
  • 6x Lying Y Deltoid Raise
  • 4x Cross-Body Side Deltoid Raises
  • 6x Lateral Raise (Dumbbell)
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 5
Cable Fly (Flat Bench) 82.5 5
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7
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
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7

March 21, 2024

Weight: 194.1

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Bulgarian Split Squat
  • 6x Shrug (Hex Bar)
  • 6x Standing Calf Raise (Machine)
  • 4x Leg Curl (dumbbell)
  • 10x Squat (Close Stance)

More Detail

Exercise Weight Reps
Bulgarian Split Squat 60.0 10
Bulgarian Split Squat 60.0 10
Bulgarian Split Squat 60.0 10
Bulgarian Split Squat 60.0 10
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10
Squat (Close Stance) 135.0 6
Squat (Close Stance) 135.0 6
Squat (Close Stance) 155.0 4
Squat (Close Stance) 155.0 4
Squat (Close Stance) 205.0 8
Squat (Close Stance) 205.0 8
Squat (Close Stance) 205.0 8
Squat (Close Stance) 205.0 8
Squat (Close Stance) 205.0 5
Squat (Close Stance) 205.0 5

March 22, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Morning Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 70.0 10
Triceps X Cable Cross 70.0 10
Triceps X Cable Cross 70.0 9
Triceps X Cable Cross 70.0 9
Triceps X Cable Cross 70.0 7
Triceps X Cable Cross 70.0 7
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 55.0 6
Hammer Curl (Dumbbell) 55.0 6
Preacher Curl (Dumbbell) 45.0 10
Preacher Curl (Dumbbell) 45.0 10
Preacher Curl (Dumbbell) 45.0 6
Preacher Curl (Dumbbell) 45.0 6
Preacher Curl (Dumbbell) 45.0 6
Preacher Curl (Dumbbell) 45.0 6
Bicep Curl (Barbell) 125.0 7
Bicep Curl (Barbell) 125.0 7
Bicep Curl (Barbell) 125.0 6
Bicep Curl (Barbell) 125.0 6
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 7
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12

March 23, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Morning Workout

  • 6x Single-arm Cable Row
  • 6x Shrug (Hex Bar)
  • 4x Pull Up
  • 6x Meadows Row
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Single-arm Cable Row 150.0 10
Single-arm Cable Row 150.0 10
Single-arm Cable Row 150.0 9
Single-arm Cable Row 150.0 9
Single-arm Cable Row 150.0 7
Single-arm Cable Row 150.0 7
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 5
Pull Up 0.0 5
Meadows Row 110.0 10
Meadows Row 110.0 10
Meadows Row 110.0 9
Meadows Row 110.0 9
Meadows Row 110.0 7
Meadows Row 110.0 7
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 7
Lat Pulldown (Cable) 165.0 7

March 24, 2024

Weight: 193.8

Rest day.

March 25, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Morning Workout

  • 6x Cable Crossover Press
  • 6x Lying Y Deltoid Raise
  • 4x Lateral Raise Heavy Partials
  • 6x Incline Y-Deltoid Raises
  • 10x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Cable Crossover Press 110.0 12
Cable Crossover Press 110.0 12
Cable Crossover Press 110.0 10
Cable Crossover Press 110.0 10
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 10
Lateral Raise Heavy Partials 55.0 10
Incline Y-Deltoid Raises 35.0 9
Incline Y-Deltoid Raises 35.0 9
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 Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7

March 26, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Leg Press
  • 4x Hip Thrust (Barbell)
  • 4x Romanian Deadlift (Barbell)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 340.0 7
Leg Press 340.0 7
Hip Thrust (Barbell) 225.0 12
Hip Thrust (Barbell) 225.0 12
Hip Thrust (Barbell) 225.0 9
Hip Thrust (Barbell) 225.0 9
Romanian Deadlift (Barbell) 225.0 10
Romanian Deadlift (Barbell) 225.0 10
Romanian Deadlift (Barbell) 225.0 9
Romanian Deadlift (Barbell) 225.0 9
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 6
Hack Squat 180.0 6

March 27, 2024

Weight: 193.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 10x Preacher Curl (Barbell)
  • 4x Bicep Curl (Cable)
  • 8x Triceps Extension (Cable)
  • 8x Incline Curl (Dumbbell)
  • 16x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 6
Preacher Curl (Barbell) 90.0 6
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 5
Incline Curl (Dumbbell) 50.0 5
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 13
Triceps Pushdown (Cable - Straight Bar) 170.0 13
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 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 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10

March 28, 2024

Weight: 193.7

Program: Push/Pull/Legs/Arms

Midday Workout

  • 8x T Bar Row (Chest Supported)
  • 6x Shrug (Hex Bar)
  • 6x Low Row (Cable)
  • 6x Lat Pullover (Back, Dumbbell)
  • 8x Lat Pulldown (Single Arm)

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 125.0 7
T Bar Row (Chest Supported) 125.0 7
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Low Row (Cable) 160.0 10
Low Row (Cable) 160.0 10
Low Row (Cable) 160.0 9
Low Row (Cable) 160.0 9
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 8
Lat Pullover (Back, Dumbbell) 70.0 8
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 9
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8

March 29, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Cable Fly (Flat Bench)
  • 4x Incline Y-Deltoid Raises
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
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 5
Cable Fly (Flat Bench) 82.5 5
Incline Y-Deltoid Raises 35.0 10
Incline Y-Deltoid Raises 35.0 10
Incline Y-Deltoid Raises 35.0 8
Incline Y-Deltoid Raises 35.0 8
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6

March 30, 2024

Weight: 193.4

Rest day.

March 31, 2024

Weight: 193.6

Program: Push/Pull/Legs/Arms

Midday Workout

  • 10x Squat (Close Stance)
  • 6x Standing Calf Raise (Machine)
  • 4x Bulgarian Split Squat
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 6
Squat (Close Stance) 135.0 6
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 10
Squat (Close Stance) 175.0 10
Squat (Close Stance) 205.0 5
Squat (Close Stance) 205.0 5
Squat (Close Stance) 205.0 4
Squat (Close Stance) 205.0 4
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 10
Bulgarian Split Squat 60.0 12
Bulgarian Split Squat 60.0 12
Bulgarian Split Squat 60.0 12
Bulgarian Split Squat 60.0 12
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 9
Leg Curl (dumbbell) 52.5 9

April 1, 2024

Weight: 193.5

Rest day.

April 2, 2024

Weight: 193.2

Program: Push/Pull/Legs/Arms

Morning Workout

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 11
Skullcrusher (Barbell) 90.0 11
Hammer Curl (Cable) 120.0 12
Hammer Curl (Cable) 120.0 12
Hammer Curl (Cable) 120.0 10
Hammer Curl (Cable) 120.0 10
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 7
Preacher Curl (Dumbbell) 40.0 7
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 72.5 7
Triceps X Cable Cross 72.5 7
Triceps X Cable Cross 70.0 9
Triceps X Cable Cross 70.0 9
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10