Workout and Weight History

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March 9, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Squat (Close Stance)
  • 3x Leg Press
  • 2x Leg Curl (dumbbell)

More Detail

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

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

  • 4x Incline Skullcrusher (barbell)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Single Arm Preacher Cable Curls

More Detail

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

March 13, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 3x Single-arm Cable Row
  • 2x Seated Row (Cable)
  • 2x Pull Up
  • 3x Shrug (Hex Bar)

More Detail

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

March 14, 2024

Weight: 193.9

Rest day.

March 15, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Incline Y-Deltoid Raises
  • 3x Lateral Raise (Cable)
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
(W) 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 6
Incline Bench Press (Dumbbell) 80.0 4
Cable Crossover Press 130.0 9
Cable Crossover Press 130.0 7
Cable Crossover Press 110.0 10
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 30.0 12
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 11

March 16, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)

More Detail

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

March 17, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps X Cable Cross
  • 3x Bicep Curl (Cable)
  • 4x Preacher Curl (Dumbbell)
  • 2x Goblet Curl
  • 2x Triceps Extension (Cable)

More Detail

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

March 18, 2024

Weight: 194.1

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 5x Bent Over Row (Barbell)
  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pullover (Back, Dumbbell)
  • 2x Lying Face Pull

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 175.0 7
Bent Over Row (Barbell) 175.0 6
Lat Pulldown (Single Arm) 160.0 12
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
T Bar Row (Chest Supported) 120.0 10
T Bar Row (Chest Supported) 120.0 8
T Bar Row (Chest Supported) 100.0 8
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lying Face Pull 170.0 15
Lying Face Pull 170.0 14

March 19, 2024

Weight: 194.0

Rest day.

March 20, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Midday Workout

  • 7x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Dumbbell)
  • 2x Cross-Body Side Deltoid Raises
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 7
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 5
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 12
Cross-Body Side Deltoid Raises 42.5 10
Cross-Body Side Deltoid Raises 42.5 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7

March 21, 2024

Weight: 194.1

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Squat (Close Stance)
  • 2x Bulgarian Split Squat
  • 2x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Hex Bar)

More Detail

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

March 22, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Morning Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 3x Hammer Curl (Dumbbell)

More Detail

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

March 23, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Morning Workout

  • 4x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 2x Pull Up
  • 3x Single-arm Cable Row
  • 3x Shrug (Hex Bar)

More Detail

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

March 24, 2024

Weight: 193.8

Rest day.

March 25, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Morning Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Incline Y-Deltoid Raises
  • 2x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise

More Detail

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

March 26, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Hack Squat
  • 2x Leg Press
  • 2x Romanian Deadlift (Barbell)
  • 2x Hip Thrust (Barbell)

More Detail

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

March 27, 2024

Weight: 193.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 5x Preacher Curl (Barbell)
  • 4x Incline Curl (Dumbbell)
  • 4x Triceps Extension (Cable)
  • 2x Bicep Curl (Cable)

More Detail

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

March 28, 2024

Weight: 193.7

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Lat Pulldown (Single Arm)
  • 4x T Bar Row (Chest Supported)
  • 3x Lat Pullover (Back, Dumbbell)
  • 3x Low Row (Cable)
  • 3x Shrug (Hex Bar)

More Detail

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

March 29, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 2x Incline Y-Deltoid Raises

More Detail

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

March 30, 2024

Weight: 193.4

Rest day.

March 31, 2024

Weight: 193.6

Program: Push/Pull/Legs/Arms

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 2x Bulgarian Split Squat
  • 3x Standing Calf Raise (Machine)

More Detail

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

April 1, 2024

Weight: 193.5

Rest day.

April 2, 2024

Weight: 193.2

Program: Push/Pull/Legs/Arms

Morning Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

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