Workout and Weight History

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April 28, 2024

Weight: 188.7

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
Skullcrusher (Barbell) 90.0 8
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 110.0 11
Reverse Curl (Cable) 110.0 11
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 8
Preacher Curl (Dumbbell) 35.0 8
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
Triceps X Cable Cross 30.0 12
Triceps X Cable Cross 30.0 12
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 29, 2024

Weight: 188.5

Rest day.

April 30, 2024

Weight: 188.2

Program: Favorite Triple

Midday Workout

  • 6x Meadows Row
  • 6x Shrug (Hex Bar)
  • 6x Cable Fly (Flat Bench)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 75.0 6
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
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

May 1, 2024

Weight: 188.2

Program: Favorite Triple

Evening Workout

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

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 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 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Hammer Curl (Cable) 130.0 12
Hammer Curl (Cable) 130.0 12
Hammer Curl (Cable) 130.0 10
Hammer Curl (Cable) 130.0 10
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 11
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 10

May 2, 2024

Weight: 188.0

Program: Favorite Triple

Midday Workout

  • 12x Iso-Lateral Leg Press
  • 4x Incline Y-Deltoid Raises
  • 6x Lateral Raise (Cable)
  • 6x Leg Extension (Machine)
  • 8x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
Iso-Lateral Leg Press 180.0 8
Iso-Lateral Leg Press 180.0 8
Iso-Lateral Leg Press 270.0 12
Iso-Lateral Leg Press 270.0 12
Iso-Lateral Leg Press 360.0 8
Iso-Lateral Leg Press 360.0 8
Iso-Lateral Leg Press 360.0 10
Iso-Lateral Leg Press 360.0 10
Iso-Lateral Leg Press 380.0 7
Iso-Lateral Leg Press 380.0 7
Iso-Lateral Leg Press 380.0 4
Iso-Lateral Leg Press 380.0 4
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
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
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 14
Leg Extension (Machine) 100.0 14
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 145.0 11
Seated Leg Curl (Machine) 145.0 11
Seated Leg Curl (Machine) 145.0 10
Seated Leg Curl (Machine) 145.0 10

May 3, 2024

Weight: 187.8

Program: Favorite Triple

Midday Workout

  • 8x Lat Pulldown (Single Arm)
  • 4x Upper Chest Fly
  • 6x Decline Bench Press (Dumbbell)
  • 8x Decline Bench Press (Barbell)
  • 6x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 150.0 12
Lat Pulldown (Single Arm) 150.0 12
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11
Upper Chest Fly 40.0 11
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Barbell) 185.0 6
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10

May 4, 2024

Weight: 187.7

Rest day.

May 5, 2024

Weight: 187.7

Program: Favorite Triple

Afternoon Workout

  • 8x Squat (Close Stance)
  • 6x Reverse Fly (Cable)
  • 6x Lying Y Deltoid Raise
  • 6x Lateral Raise Heavy Partials
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
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) 155.0 10
Squat (Close Stance) 155.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 11
Lying Y Deltoid Raise 30.0 11
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10

May 6, 2024

Weight: 187.6

Program: Favorite Triple

Evening Workout

  • 6x EZ Curl
  • 6x Shrug (Hex Bar)
  • 8x Triceps X Cable Cross
  • 6x Preacher Curl (Dumbbell)
  • 8x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 17
Shrug (Hex Bar) 200.0 17
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Triceps X Cable Cross 30.0 10
Triceps X Cable Cross 30.0 10
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 11
Preacher Curl (Dumbbell) 35.0 11
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8

May 7, 2024

Weight: 187.4

Program: Favorite Triple

Midday Workout

  • 6x Seated Row (Cable)
  • 6x Chest Fly
  • 6x Incline Bench Press (Dumbbell)
  • 14x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Chest Fly 160.0 10
Chest Fly 160.0 10
Chest Fly 160.0 9
Chest Fly 160.0 9
Chest Fly 160.0 8
Chest Fly 160.0 8
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
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
Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 180.0 7
Lat Pulldown (Cable) 180.0 7
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 7
Lat Pulldown (Cable) 160.0 7

May 8, 2024

Weight: 187.2

Program: Favorite Triple

Midday Workout

  • 6x Leg Press
  • 6x Incline Y-Deltoid Raises
  • 6x Lateral Raise (Cable)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 14
Leg Press 270.0 14
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
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
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 12
Hack Squat 140.0 12
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8

May 9, 2024

Weight: 187.1

Program: Favorite Triple

Midday Workout

  • 4x Bicep Curl (Cable)
  • 8x Triceps Extension (Cable)
  • 8x Incline Curl (Dumbbell)
  • 8x Preacher Curl (Barbell)
  • 12x 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) 120.0 10
Bicep Curl (Cable) 120.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 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
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Preacher Curl (Barbell) 85.0 12
Preacher Curl (Barbell) 85.0 12
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 6
Preacher Curl (Barbell) 85.0 6
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 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 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7

May 10, 2024

Weight: 186.9

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
Bench Press (Dumbbell) 80.0 6
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
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) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10

May 11, 2024

Weight: 186.7

Rest day.

May 12, 2024

Weight: 186.8

Program: Favorite Triple

Midday Workout

  • 6x Leg Curl (dumbbell)
  • 6x Lying Y Deltoid Raise
  • 6x Lateral Raise Heavy Partials
  • 6x Standing Calf Raise (Machine)
  • 8x Squat (Close Stance)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 11
Leg Curl (dumbbell) 52.5 11
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 30.0 9
Lying Y Deltoid Raise 30.0 9
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 16
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 15
Standing Calf Raise (Machine) 180.0 15
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) 175.0 9
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6

May 13, 2024

Weight: 186.7

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 8
Hammer Curl (Cable) 140.0 8
EZ Curl 95.0 12
EZ Curl 95.0 12
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 9
EZ Curl 95.0 9
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) 95.0 8
Skullcrusher (Barbell) 95.0 8
Triceps X Cable Cross 30.0 10
Triceps X Cable Cross 30.0 10
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 14

May 14, 2024

Weight: 186.4

Program: Favorite Triple

Afternoon Workout

  • 6x Seated Row (Cable, Single Arm)
  • 4x Cable Fly (Flat Bench)
  • 4x Upper Chest Fly
  • 6x Incline Bench Press (Dumbbell)
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Seated Row (Cable, Single Arm) 100.0 12
Seated Row (Cable, Single Arm) 100.0 12
Seated Row (Cable, Single Arm) 110.0 10
Seated Row (Cable, Single Arm) 110.0 10
Seated Row (Cable, Single Arm) 110.0 10
Seated Row (Cable, Single Arm) 110.0 10
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Upper Chest Fly 40.0 12
Upper Chest Fly 40.0 12
Upper Chest Fly 40.0 11
Upper Chest Fly 40.0 11
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Lat Pulldown (Cable) 110.0 18
Lat Pulldown (Cable) 110.0 18
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10

May 15, 2024

Weight: 186.2

Program: Favorite Triple

Midday Workout

  • 6x Leg Press
  • 6x Incline Y-Deltoid Raises
  • 6x Lateral Raise (Cable)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 9
Leg Press 300.0 9
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 9
Incline Y-Deltoid Raises 30.0 9
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8

May 16, 2024

Weight: 186.0

Rest day.

May 17, 2024

Weight: 185.7

Rest day.

May 18, 2024

Weight: 185.6

Rest day.

May 19, 2024

Weight: 185.4

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 110.0 10
Triceps Pushdown (Cable - Straight Bar) 110.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 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
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
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 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 7
Preacher Curl (Barbell) 90.0 7
Preacher Curl (Barbell) 90.0 7
Preacher Curl (Barbell) 90.0 7
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8

May 20, 2024

Weight: 185.2

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 9
T Bar Row (Chest Supported) 95.0 9
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10
Shrug (Hex Bar) 220.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
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

May 21, 2024

Weight: 185.0

Program: Favorite Triple

Afternoon Workout

  • 6x Squat (Close Stance)
  • 6x Lying Y Deltoid Raise
  • 6x Lateral Raise Heavy Partials
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
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) 175.0 8
Squat (Close Stance) 175.0 8
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 11
Lying Y Deltoid Raise 30.0 11
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 12
Lateral Raise Heavy Partials 45.0 12
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 9
Leg Curl (dumbbell) 52.5 9

May 22, 2024

Weight: 184.8

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 9
Triceps X Cable Cross 60.0 9
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 8
Hammer Curl (Cable) 140.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
EZ Curl 100.0 10
EZ Curl 100.0 10
EZ Curl 100.0 9
EZ Curl 100.0 9
EZ Curl 100.0 8
EZ Curl 100.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 8
Skullcrusher (Barbell) 100.0 8