Workout and Weight History

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April 3, 2024

Weight: 193.0

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 4x Single-arm Cable Row
  • 4x Lying Face Pull
  • 8x Meadows Row
  • 6x Shrug (Dumbbell)
  • 4x Pull Up
  • 10x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Single-arm Cable Row 155.0 8
Single-arm Cable Row 155.0 8
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 9
Lying Face Pull 170.0 17
Lying Face Pull 170.0 17
Lying Face Pull 170.0 17
Lying Face Pull 170.0 17
Meadows Row 110.0 5
Meadows Row 110.0 5
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 9
Meadows Row 85.0 9
Meadows Row 75.0 9
Meadows Row 75.0 9
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Pull Up 0.0 5
Pull Up 0.0 5
Pull Up 0.0 5
Pull Up 0.0 5
Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 5
Lat Pulldown (Cable) 165.0 5
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10

April 4, 2024

Weight: 192.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Bench Press (Dumbbell)
  • 6x Lying Y Deltoid Raise
  • 4x Lateral Raise Heavy Partials
  • 4x Cable Fly (Seated)
  • 10x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 7
Bench Press (Dumbbell) 70.0 7
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 30.0 9
Lying Y Deltoid Raise 30.0 9
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 12
Lateral Raise Heavy Partials 55.0 12
Cable Fly (Seated) 60.0 12
Cable Fly (Seated) 60.0 12
Cable Fly (Seated) 70.0 10
Cable Fly (Seated) 70.0 10
Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 10
Incline Bench Press (Dumbbell) 85.0 10
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 75.0 6

April 5, 2024

Weight: 192.6

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Leg Press
  • 4x Hip Thrust (Barbell)
  • 4x Romanian Deadlift (Barbell)
  • 14x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 270.0 15
Leg Press 270.0 15
Leg Press 270.0 14
Leg Press 270.0 14
Leg Press 270.0 12
Leg Press 270.0 12
Hip Thrust (Barbell) 225.0 15
Hip Thrust (Barbell) 225.0 15
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 6
Romanian Deadlift (Barbell) 225.0 6
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 9
Hack Squat 160.0 9

April 6, 2024

Weight: 192.6

Program: Push/Pull/Legs/Arms

Morning Workout

  • 6x Bicep Curl (Cable)
  • 4x Triceps Extension (Cable)
  • 8x Incline Curl (Dumbbell)
  • 8x Preacher Curl (Barbell)
  • 16x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
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) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 85.0 7
Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8

April 7, 2024

Weight: 192.3

Rest day.

April 8, 2024

Weight: 192.4

Program: Push/Pull/Legs/Arms

Morning Workout

  • 8x T Bar Row (Chest Supported)
  • 6x Inverted Row (Bodyweight)
  • 6x Straight-Arm Lat Push Down (Single Arm)
  • 8x Lat Pulldown (Single Arm)

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
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
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Straight-Arm Lat Push Down (Single Arm) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 70.0 7
Straight-Arm Lat Push Down (Single Arm) 70.0 7
Lat Pulldown (Single Arm) 160.0 11
Lat Pulldown (Single Arm) 160.0 11
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
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12

April 9, 2024

Weight: 192.2

Program: Push/Pull/Legs/Arms

Midday Workout

  • 10x Decline Bench Press (Barbell)
  • 6x Lateral Raise (Cable)
  • 6x Incline Y-Deltoid Raises
  • 6x Cable Fly (Flat Bench)
  • 6x Decline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Decline Bench Press (Barbell) 135.0 10
Decline Bench Press (Barbell) 135.0 10
Decline Bench Press (Barbell) 175.0 10
Decline Bench Press (Barbell) 175.0 10
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 7
Decline Bench Press (Barbell) 205.0 7
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 6
Lateral Raise (Cable) 30.0 6
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 4
Incline Y-Deltoid Raises 35.0 10
Incline Y-Deltoid Raises 35.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Cable Fly (Flat Bench) 80.0 7
Cable Fly (Flat Bench) 80.0 7
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Decline Bench Press (Dumbbell) 80.0 9
Decline Bench Press (Dumbbell) 80.0 9
Decline Bench Press (Dumbbell) 80.0 8
Decline Bench Press (Dumbbell) 80.0 8
Decline Bench Press (Dumbbell) 80.0 7
Decline Bench Press (Dumbbell) 80.0 7

April 10, 2024

Weight: 192.0

Program: Push/Pull/Legs/Arms

Midday Workout

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

More Detail

Exercise Weight Reps
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 8
Standing Calf Raise (Machine) 180.0 8
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Squat (Close Stance) 135.0 6
Squat (Close Stance) 135.0 6
Squat (Close Stance) 155.0 5
Squat (Close Stance) 155.0 5
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10

April 11, 2024

Weight: 191.8

Program: Push/Pull/Legs/Arms

Midday Workout

  • 8x Skullcrusher (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 4x Reverse Curl (Cable)
  • 6x Preacher Curl (Dumbbell)
  • 6x Bicep Curl (Barbell)
  • 8x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 85.0 13
Hammer Curl (Dumbbell) 45.0 17
Hammer Curl (Dumbbell) 45.0 17
Reverse Curl (Cable) 120.0 9
Reverse Curl (Cable) 120.0 9
Reverse Curl (Cable) 120.0 8
Reverse Curl (Cable) 120.0 8
Preacher Curl (Dumbbell) 40.0 10
Preacher Curl (Dumbbell) 40.0 10
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 8
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
Triceps X Cable Cross 60.0 8

April 12, 2024

Weight: 191.6

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Meadows Row
  • 6x Shrug (Dumbbell)
  • 4x Single-arm Cable Row
  • 6x Lat Pullover (Back, Dumbbell)
  • 10x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Meadows Row 100.0 6
Meadows Row 100.0 6
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 8
Meadows Row 75.0 8
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 16
Shrug (Dumbbell) 80.0 16
Shrug (Dumbbell) 80.0 14
Shrug (Dumbbell) 80.0 14
Single-arm Cable Row 150.0 8
Single-arm Cable Row 150.0 8
Single-arm Cable Row 140.0 10
Single-arm Cable Row 140.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 11
Lat Pullover (Back, Dumbbell) 70.0 11
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pulldown (Cable) 100.0 10
Lat Pulldown (Cable) 100.0 10
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10

April 13, 2024

Weight: 191.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Cable Crossover Press
  • 8x Lying Y Deltoid Raise
  • 4x Upper Chest Fly
  • 10x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Cable Crossover Press 100.0 12
Cable Crossover Press 100.0 12
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 8
Cable Crossover Press 100.0 8
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 30.0 13
Lying Y Deltoid Raise 30.0 13
Lying Y Deltoid Raise 30.0 11
Lying Y Deltoid Raise 30.0 11
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 90.0 8
Incline Bench Press (Dumbbell) 90.0 8
Incline Bench Press (Dumbbell) 90.0 6
Incline Bench Press (Dumbbell) 90.0 6
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 75.0 6

April 14, 2024

Weight: 191.2

Program: Favorite Triple

Morning Workout

  • 6x Leg Press
  • 4x Hip Thrust (Barbell)
  • 4x Romanian Deadlift (Barbell)
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 9
Leg Press 270.0 9
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 8
Hip Thrust (Barbell) 205.0 8
Romanian Deadlift (Barbell) 225.0 7
Romanian Deadlift (Barbell) 225.0 7
Romanian Deadlift (Barbell) 205.0 6
Romanian Deadlift (Barbell) 205.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 8
Hack Squat 160.0 8

April 15, 2024

Weight: 191.1

Program: Favorite Triple

Afternoon Workout

  • 8x Preacher Curl (Barbell)
  • 4x Bicep Curl (Cable)
  • 8x Triceps Extension (Cable)
  • 8x Incline Curl (Dumbbell)
  • 12x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 85.0 7
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 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
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8

April 16, 2024

Weight: 190.8

Rest day.

April 17, 2024

Weight: 190.6

Program: Favorite Triple

Midday Workout

  • 8x Lat Pulldown (Single Arm)
  • 6x Decline Bench Press (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 10x Decline Bench Press (Barbell)
  • 8x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
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
Decline Bench Press (Dumbbell) 80.0 7
Decline Bench Press (Dumbbell) 80.0 7
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 8
Lat Pushdown (Kneeling, Rope) 140.0 8
Decline Bench Press (Barbell) 135.0 8
Decline Bench Press (Barbell) 135.0 8
Decline Bench Press (Barbell) 205.0 10
Decline Bench Press (Barbell) 205.0 10
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 185.0 9
Decline Bench Press (Barbell) 185.0 9
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 7
T Bar Row (Chest Supported) 100.0 7

April 18, 2024

Weight: 190.5

Rest day.

April 19, 2024

Weight: 190.3

Program: Favorite Triple

Morning Workout

  • 6x Leg Curl (dumbbell)
  • 6x Cross-Body Side Deltoid Raises
  • 6x Lateral Raise Heavy Partials
  • 6x Standing Calf Raise (Machine)
  • 10x Squat (Close Stance)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 9
Leg Curl (dumbbell) 52.5 9
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 30.5 12
Cross-Body Side Deltoid Raises 30.5 12
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 11
Standing Calf Raise (Machine) 180.0 11
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5

April 20, 2024

Weight: 190.1

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 7
Bicep Curl (Barbell) 95.0 7
Hammer Curl (Cable) 120.0 14
Hammer Curl (Cable) 120.0 14
Hammer Curl (Cable) 120.0 12
Hammer Curl (Cable) 120.0 12
Triceps X Cable Cross 40.0 8
Triceps X Cable Cross 40.0 8
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
Triceps X Cable Cross 60.0 8
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 15
Skullcrusher (Barbell) 85.0 15
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10

April 21, 2024

Weight: 189.9

Rest day.

April 22, 2024

Weight: 190.0

Program: Favorite Triple

Midday Workout

  • 6x Meadows Row
  • 6x Cable Fly (Flat Bench)
  • 8x Incline Bench Press (Dumbbell)
  • 2x Single-arm Cable Row
  • 10x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 80.0 9
Meadows Row 80.0 9
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 9
Cable Fly (Flat Bench) 60.0 9
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 7
Single-arm Cable Row 140.0 10
Single-arm Cable Row 140.0 10
Lat Pulldown (Cable) 150.0 13
Lat Pulldown (Cable) 150.0 13
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10

April 23, 2024

Weight: 189.6

Program: Favorite Triple

Morning Workout

  • 6x Leg Press
  • 6x Lying Y Deltoid Raise
  • 6x Incline Y-Deltoid Raises
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 230.0 15
Leg Press 230.0 15
Leg Press 230.0 15
Leg Press 230.0 15
Leg Press 230.0 14
Leg Press 230.0 14
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
Lying Y Deltoid Raise 30.0 8
Lying Y Deltoid Raise 30.0 8
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
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 9
Hack Squat 140.0 9
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10

April 24, 2024

Weight: 189.4

Program: Favorite Triple

Midday Workout

  • 12x Triceps Pushdown (Cable - Straight Bar)
  • 4x Bicep Curl (Cable)
  • 8x Triceps Extension (Cable)
  • 4x Hammer Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 7
Triceps Pushdown (Cable - Straight Bar) 140.0 7
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 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Hammer Curl (Cable) 120.0 15
Hammer Curl (Cable) 120.0 15
Hammer Curl (Cable) 120.0 11
Hammer Curl (Cable) 120.0 11
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 9

April 25, 2024

Weight: 189.2

Rest day.

April 26, 2024

Weight: 189.0

Program: Favorite Triple

Morning Workout

  • 6x Shrug (Dumbbell)
  • 6x Decline Bench Press (Dumbbell)
  • 10x Decline Bench Press (Barbell)
  • 8x T Bar Row (Chest Supported)
  • 8x Lat Pulldown (Single Arm)

More Detail

Exercise Weight Reps
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 14
Shrug (Dumbbell) 80.0 14
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Barbell) 135.0 8
Decline Bench Press (Barbell) 135.0 8
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 205.0 5
Decline Bench Press (Barbell) 205.0 5
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 5
Decline Bench Press (Barbell) 185.0 5
T Bar Row (Chest Supported) 100.0 12
T Bar Row (Chest Supported) 100.0 12
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
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
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 150.0 9
Lat Pulldown (Single Arm) 150.0 9
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10

April 27, 2024

Weight: 188.8

Program: Favorite Triple

Morning Workout

  • 6x Cross-Body Side Deltoid Raises
  • 4x Lateral Raise Heavy Partials
  • 6x Standing Calf Raise (Machine)
  • 8x Squat (Close Stance)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 30.0 12
Cross-Body Side Deltoid Raises 30.0 12
Lateral Raise Heavy Partials 45.0 14
Lateral Raise Heavy Partials 45.0 14
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 10
Squat (Close Stance) 135.0 10
Squat (Close Stance) 135.0 10
Squat (Close Stance) 135.0 10
Squat (Close Stance) 155.0 9
Squat (Close Stance) 155.0 9
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10