Workout and Weight History

Jump to:

May 23, 2024

Weight: 184.6

Rest day.

May 24, 2024

Weight: 184.4

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 10
Shrug (Dumbbell) 85.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
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 6
Incline Bench Press (Dumbbell) 75.0 6
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 85.0 8
Meadows Row 85.0 8

May 25, 2024

Weight: 184.3

Rest day.

May 26, 2024

Weight: 184.1

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 9
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 9
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 8
Incline Curl (Dumbbell) 40.0 8
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 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
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

May 28, 2024

Weight: 184.1

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
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 9
T Bar Row (Chest Supported) 100.0 9
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11
Upper Chest Fly 40.0 11
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 6
Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10

May 30, 2024

Weight: 184.1

Program: Favorite Triple

Midday Workout

  • 6x Leg Press
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Cable)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 320.0 8
Leg Press 320.0 8
Leg Press 320.0 8
Leg Press 320.0 8
Leg Press 320.0 8
Leg Press 320.0 8
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 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) 30.0 12
Lateral Raise (Cable) 30.0 12
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 6
Hack Squat 140.0 6

May 31, 2024

Weight: 183.4

Program: Favorite Triple

Afternoon Workout

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

More Detail

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

June 1, 2024

Weight: 183.3

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
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
Cable Fly (Flat Bench) 60.0 9
Cable Fly (Flat Bench) 60.0 9
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 5
Incline Bench Press (Dumbbell) 75.0 5
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 8
Meadows Row 85.0 8
Meadows Row 75.0 10
Meadows Row 75.0 10
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 8
Lat Pulldown (Cable) 130.0 8

June 2, 2024

Weight: 183.2

Rest day.

June 3, 2024

Weight: 183.2

Program: Favorite Triple

Morning Workout

  • 6x Lying Y Deltoid Raise
  • 6x Standing Calf Raise (Machine)
  • 6x Lateral Raise Heavy Partials
  • 10x Squat (Close Stance)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 11
Lying Y Deltoid Raise 32.5 11
Lying Y Deltoid Raise 32.5 8
Lying Y Deltoid Raise 32.5 8
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 10
Standing Calf Raise (Machine) 180.0 10
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 10
Lateral Raise Heavy Partials 40.0 10
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
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10

June 5, 2024

Weight: 183.2

Program: Favorite Triple

Midday Workout

  • 6x Triceps Extension (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
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) 120.0 10
Triceps Extension (Cable) 120.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 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
Preacher Curl (Barbell) 85.0 7
Preacher Curl (Barbell) 85.0 7
Triceps Pushdown (Cable - Straight Bar) 100.0 12
Triceps Pushdown (Cable - Straight Bar) 100.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 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

June 6, 2024

Weight: 183.2

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
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 10
T Bar Row (Chest Supported) 100.0 10
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 9
Lat Pulldown (Single Arm) 150.0 9

June 7, 2024

Weight: 182.7

Program: Favorite Triple

Morning Workout

  • 6x Leg Press
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Cable)
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 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 8
Reverse Fly (Cable) 30.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 12
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10

June 8, 2024

Weight: 182.5

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 6
Skullcrusher (Barbell) 105.0 6
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 9
Preacher Curl (Dumbbell) 35.0 9
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 105.0 5
EZ Curl 105.0 5
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 50.0 10

June 10, 2024

Weight: 182.5

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
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 (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 10
Shrug (Dumbbell) 85.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
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) 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

June 11, 2024

Weight: 182.5

Program: Favorite Triple

Evening Workout

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

More Detail

Exercise Weight Reps
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lateral Raise Heavy Partials 40.0 13
Lateral Raise Heavy Partials 40.0 13
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 12
Lateral Raise Heavy Partials 40.0 12
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10

June 12, 2024

Weight: 182.5

Program: Favorite Triple

Midday Workout

  • 4x Incline Curl (Dumbbell)
  • 4x Hammer Curl (Cable)
  • 4x Preacher Curl (Barbell)
  • 6x Triceps Extension (Cable)
  • 4x Bicep Curl (Cable)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 9
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 6
Preacher Curl (Barbell) 85.0 6
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 8
Triceps Extension (Cable) 120.0 8
Bicep Curl (Cable) 130.0 10
Bicep Curl (Cable) 130.0 10
Bicep Curl (Cable) 130.0 10
Bicep Curl (Cable) 130.0 10
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) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10

June 13, 2024

Weight: 181.9

Rest day.

June 14, 2024

Weight: 181.8

Rest day.

June 16, 2024

Weight: 181.8

Program: Favorite Triple

Midday Workout

  • 6x Bench Press (Dumbbell)
  • 4x Cable Fly (Flat Bench)
  • 6x Lat Pulldown (Single Arm)
  • 4x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Cable Fly (Flat Bench) 60.0 9
Cable Fly (Flat Bench) 60.0 9
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 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
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10

June 17, 2024

Weight: 181.8

Program: Favorite Triple

Midday Workout

  • 6x Leg Press
  • 4x Shrug (Dumbbell)
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Cable)
  • 10x 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 11
Leg Press 270.0 11
Shrug (Dumbbell) 75.0 15
Shrug (Dumbbell) 75.0 15
Shrug (Dumbbell) 75.0 15
Shrug (Dumbbell) 75.0 15
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 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 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 8
Hack Squat 140.0 8

June 18, 2024

Weight: 181.8

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Preacher Curl (Cable) 100.0 10
Preacher Curl (Cable) 100.0 10
Preacher Curl (Cable) 100.0 10
Preacher Curl (Cable) 100.0 10
Preacher Curl (Cable) 100.0 10
Preacher Curl (Cable) 100.0 10
EZ Curl 105.0 10
EZ Curl 105.0 10
EZ Curl 105.0 9
EZ Curl 105.0 9
EZ Curl 85.0 10
EZ Curl 85.0 10
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 13
Triceps X Cable Cross 50.0 13
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 50.0 10

June 19, 2024

Weight: 181.4

Program: Favorite Triple

Midday Workout

  • 4x Meadows Row
  • 4x Bench Press (Dumbbell)
  • 8x Incline Bench Press (Barbell)
  • 6x 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
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 175.0 5
Incline Bench Press (Barbell) 175.0 5
Incline Bench Press (Barbell) 155.0 7
Incline Bench Press (Barbell) 155.0 7
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 155.0 5
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8

June 21, 2024

Weight: 181.4

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 12
Squat (Close Stance) 135.0 12
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 11
Standing Calf Raise (Machine) 180.0 11
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 10
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12

June 22, 2024

Weight: 181.4

Program: Favorite Triple

Midday Workout

  • 10x Triceps Pushdown (Cable - Straight Bar)
  • 6x Cable Curl (Single Handles)
  • 6x Preacher Curl (Barbell)
  • 6x Triceps Extension (Cable)
  • 4x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Cable Curl (Single Handles) 60.0 12
Cable Curl (Single Handles) 60.0 12
Cable Curl (Single Handles) 60.0 10
Cable Curl (Single Handles) 60.0 10
Cable Curl (Single Handles) 60.0 9
Cable Curl (Single Handles) 60.0 9
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 9
Preacher Curl (Barbell) 80.0 9
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 8
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 120.0 8
Triceps Extension (Cable) 120.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8