Workout and Weight History

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June 23, 2024

Weight: 181.4

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 60.0 11
Cable Fly (Flat Bench) 60.0 11
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) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
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
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
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 8
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10

June 24, 2024

Weight: 181.2

Program: Favorite Triple

Early Morning Workout

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

More Detail

Exercise Weight Reps
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 8
Reverse Fly (Cable) 32.5 8
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 5
Hack Squat 90.0 5
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10

June 25, 2024

Weight: 181.0

Program: Favorite Triple

Early Morning 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 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 6
Skullcrusher (Barbell) 105.0 6
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Preacher Curl (Cable) 100.0 12
Preacher Curl (Cable) 100.0 12
Preacher Curl (Cable) 100.0 12
Preacher Curl (Cable) 100.0 12
Preacher Curl (Cable) 100.0 10
Preacher Curl (Cable) 100.0 10
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 9
EZ Curl 85.0 9
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 14
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 12

June 26, 2024

Weight: 180.9

Program: Favorite Triple

Early Morning Workout

  • 4x Meadows Row
  • 4x Shrug (Hex Bar)
  • 4x Bench Press (Dumbbell)
  • 8x Incline Bench Press (Barbell)
  • 6x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 8
Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 6
Incline Bench Press (Barbell) 155.0 6
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10

June 27, 2024

Weight: 180.8

Program: Favorite Triple

Early Morning Workout

  • 8x Squat (Close Stance)
  • 6x Lying Y Deltoid Raise
  • 6x Lateral Raise Heavy Partials
  • 6x Standing Calf Raise (Machine)
  • 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 12
Squat (Close Stance) 155.0 12
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
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 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 12
Lateral Raise Heavy Partials 40.0 12
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
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 11
Leg Curl (dumbbell) 52.5 11

June 28, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 130.0 10
Bicep Curl (Cable) 130.0 10
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 9
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 8
Incline Curl (Dumbbell) 40.0 8
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Preacher Curl (Barbell) 80.0 12
Preacher Curl (Barbell) 80.0 12
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 10
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) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 12

June 30, 2024

Weight: 180.6

Program: Favorite Triple

Afternoon Workout

  • 6x Lat Pulldown (Single Arm)
  • 4x Shrug (Hex Bar)
  • 6x Cable Fly (Flat Bench)
  • 6x Incline Bench Press (Dumbbell)
  • 6x 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
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
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
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 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

July 1, 2024

Weight: 180.6

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Leg Press 290.0 12
Leg Press 290.0 12
Leg Press 290.0 12
Leg Press 290.0 12
Leg Press 290.0 10
Leg Press 290.0 10
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Lateral Raise (Cable) 35.0 12
Lateral Raise (Cable) 35.0 12
Lateral Raise (Cable) 35.0 12
Lateral Raise (Cable) 35.0 12
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 160.0 8
Hack Squat 160.0 8

July 3, 2024

Weight: 180.6

Program: Favorite Triple

Evening Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 16
Triceps X Cable Cross 50.0 16
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 15
Hammer Curl (Dumbbell) 45.0 14
Hammer Curl (Dumbbell) 45.0 14
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 45.0 12
Preacher Curl (Cable) 110.0 10
Preacher Curl (Cable) 110.0 10
Preacher Curl (Cable) 110.0 10
Preacher Curl (Cable) 110.0 10
Preacher Curl (Cable) 110.0 8
Preacher Curl (Cable) 110.0 8
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 11
EZ Curl 95.0 11
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 7
Skullcrusher (Barbell) 110.0 7

July 6, 2024

Weight: 180.6

Program: Favorite Triple

Afternoon Workout

  • 6x Bench Press (Dumbbell)
  • 6x Meadows Row
  • 6x Lat Pulldown (Cable)
  • 8x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 6
Bench Press (Dumbbell) 75.0 6
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 8
Meadows Row 85.0 8
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 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
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8

July 7, 2024

Weight: 180.6

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 7
Squat (Close Stance) 175.0 7
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Incline Y-Deltoid Raises 25.0 15
Incline Y-Deltoid Raises 25.0 15
Incline Y-Deltoid Raises 25.0 15
Incline Y-Deltoid Raises 25.0 15
Incline Y-Deltoid Raises 25.0 15
Incline Y-Deltoid Raises 25.0 15
Lying Y Deltoid Raise 32.5 12
Lying Y Deltoid Raise 32.5 12
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
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 14
Standing Calf Raise (Machine) 180.0 14
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 11
Leg Curl (dumbbell) 52.5 11

July 8, 2024

Weight: 180.6

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 12
Hammer Curl (Cable) 140.0 12
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
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 7
Preacher Curl (Barbell) 85.0 7
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 14
Triceps Pushdown (Cable - Straight Bar) 160.0 14
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10

July 10, 2024

Weight: 180.6

Program: Favorite Triple

Midday Workout

  • 6x Chest Fly
  • 6x Lateral Raise (Dumbbell)
  • 10x Incline Bench Press (Smith Machine)

More Detail

Exercise Weight Reps
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
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 14
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 155.0 10
Incline Bench Press (Smith Machine) 155.0 10
Incline Bench Press (Smith Machine) 175.0 8
Incline Bench Press (Smith Machine) 175.0 8
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 185.0 5

July 11, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

  • 8x Seated Row (Cable)
  • 6x Triceps Pushdown (Rope)
  • 6x Preacher Curl (Machine)
  • 6x Hammer Curl (Dumbbell)
  • 8x 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
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 90.0 9
Preacher Curl (Machine) 90.0 9
Preacher Curl (Machine) 90.0 10
Preacher Curl (Machine) 90.0 10
Hammer Curl (Dumbbell) 45.0 15
Hammer Curl (Dumbbell) 45.0 15
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 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) 140.0 9
Lat Pulldown (Cable) 140.0 9

July 13, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

  • 10x Incline Bench Press (Smith Machine)
  • 6x Triceps Pushdown (Rope)
  • 6x Seated Row (Cable)
  • 6x Preacher Curl (Machine)
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 155.0 5
Incline Bench Press (Smith Machine) 155.0 5
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 175.0 7
Incline Bench Press (Smith Machine) 175.0 7
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10
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
Preacher Curl (Machine) 90.0 14
Preacher Curl (Machine) 90.0 14
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 100.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 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) 140.0 9
Lat Pulldown (Cable) 140.0 9

July 15, 2024

Weight: 180.6

Program: Favorite Triple

Early Morning Workout

  • 6x Leg Press
  • 6x Incline Y-Deltoid Raises
  • 6x Lateral Raise (Cable)
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
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
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 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
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 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10

July 16, 2024

Weight: 180.6

Program: Favorite Triple

Early Morning Workout

  • 6x Skullcrusher (Barbell)
  • 4x Incline Curl (Dumbbell)
  • 4x Preacher Curl (Barbell)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Bicep Curl (Cable)
  • 6x Triceps X Cable Cross

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
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 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
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
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
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 12
Triceps X Cable Cross 50.0 12

July 17, 2024

Weight: 180.6

Program: Favorite Triple

Early Morning 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 11
T Bar Row (Chest Supported) 100.0 11
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 8
Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
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

July 18, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

  • 8x Squat (Close Stance)
  • 6x Reverse Fly (Cable)
  • 6x Lying Y Deltoid Raise
  • 6x Standing Calf Raise (Machine)
  • 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
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 8
Reverse Fly (Cable) 35.0 8
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Standing Calf Raise (Machine) 180.0 18
Standing Calf Raise (Machine) 180.0 18
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 11
Standing Calf Raise (Machine) 180.0 11
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 10
Leg Curl (dumbbell) 52.5 10

July 19, 2024

Weight: 178.7

Rest day.

July 21, 2024

Weight: 178.7

Program: Favorite Triple

Midday Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Hammer Curl (Dumbbell)
  • 6x Preacher Curl (Cable)
  • 6x EZ Curl
  • 6x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 10
Preacher Curl (Cable) 110.0 12
Preacher Curl (Cable) 110.0 12
Preacher Curl (Cable) 110.0 12
Preacher Curl (Cable) 110.0 12
Preacher Curl (Cable) 120.0 9
Preacher Curl (Cable) 120.0 9
EZ Curl 95.0 12
EZ Curl 95.0 12
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 12
EZ Curl 95.0 12
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10

July 22, 2024

Weight: 178.7

Program: Favorite Triple

Early Morning Workout

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

More Detail

Exercise Weight Reps
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
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 18
Shrug (Dumbbell) 75.0 18
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 8
Meadows Row 85.0 8
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10

July 23, 2024

Weight: 178.7

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
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 10
Lateral Raise (Cable) 40.0 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 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 290.0 8
Leg Press 290.0 8

July 24, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
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 10
Skullcrusher (Barbell) 100.0 10
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
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 8
Preacher Curl (Barbell) 85.0 8
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10

July 27, 2024

Weight: 178.3

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) 110.0 10
T Bar Row (Chest Supported) 110.0 10
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 11
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 13
Shrug (Hex Bar) 220.0 13
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 8
Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Lat Pulldown (Single Arm) 165.0 10
Lat Pulldown (Single Arm) 165.0 10
Lat Pulldown (Single Arm) 165.0 10
Lat Pulldown (Single Arm) 165.0 10
Lat Pulldown (Single Arm) 165.0 8
Lat Pulldown (Single Arm) 165.0 8