Workout and Weight History

Jump to:

Aug. 29, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 6x Leg Press
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Dumbbell)
  • 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) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Lateral Raise (Dumbbell) 30.0 13
Lateral Raise (Dumbbell) 30.0 13
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 14
Lateral Raise (Dumbbell) 30.0 14
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 10
Hack Squat 140.0 10

Aug. 31, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
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 9
Preacher Curl (Barbell) 90.0 9
Triceps Pushdown (Cable - Straight Bar) 120.0 10
Triceps Pushdown (Cable - Straight Bar) 120.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 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
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 9
Reverse Curl (Cable) 130.0 9
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 10
Incline Curl (Dumbbell) 45.0 10
Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 150.0 6
Bicep Curl (Cable) 150.0 6
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8

Sept. 1, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 6x Meadows Row
  • 6x Shrug (Hex Bar)
  • 6x Cable Fly (Flat Bench)
  • 6x Incline Bench Press (Dumbbell)
  • 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
Meadows Row 80.0 10
Meadows Row 80.0 10
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 14
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10

Sept. 2, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 10x Squat (Close Stance)
  • 6x Lateral Raise (Cable)
  • 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) 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 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
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
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
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 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12

Sept. 3, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Hammer Curl (Dumbbell) 52.5 10
Hammer Curl (Dumbbell) 52.5 10
Hammer Curl (Dumbbell) 52.5 9
Hammer Curl (Dumbbell) 52.5 9
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 8
Preacher Curl (Cable) 130.0 8
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 7
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10

Sept. 4, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 6x Lat Pulldown (Cable)
  • 6x High Row (Iso Lateral)
  • 6x Chest Fly
  • 8x Iso Lateral Wide Chest
  • 6x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
High Row (Iso Lateral) 180.0 12
High Row (Iso Lateral) 180.0 12
High Row (Iso Lateral) 230.0 9
High Row (Iso Lateral) 230.0 9
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
Chest Fly 160.0 10
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9
Chest Fly 175.0 9
Chest Fly 175.0 9
Iso Lateral Wide Chest 180.0 10
Iso Lateral Wide Chest 180.0 10
Iso Lateral Wide Chest 230.0 9
Iso Lateral Wide Chest 230.0 9
Iso Lateral Wide Chest 230.0 8
Iso Lateral Wide Chest 230.0 8
Iso Lateral Wide Chest 230.0 8
Iso Lateral Wide Chest 230.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 7

Sept. 5, 2024

Weight: 177.9

Rest day.

Sept. 6, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 8
Lateral Raise (Dumbbell) 35.0 8
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 8
Leg Press 300.0 8
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 90.0 5
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

Sept. 7, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 8x Triceps Extension (Cable)
  • 4x Reverse Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
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 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Reverse Curl (Cable) 130.0 12
Reverse Curl (Cable) 130.0 12
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 10
Incline Curl (Dumbbell) 45.0 11
Incline Curl (Dumbbell) 45.0 11
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 12
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) 95.0 9
Preacher Curl (Barbell) 95.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 8

Sept. 9, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

  • 6x Iso Lateral Low Row
  • 6x Iso Lateral Wide Chest
  • 4x Shrug (Dumbbell)
  • 6x Chest Fly
  • 8x Incline Bench Press (Barbell)
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 230.0 7
Iso Lateral Wide Chest 230.0 7
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 90.0 12
Shrug (Dumbbell) 90.0 12
Chest Fly 160.0 10
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9
Chest Fly 175.0 9
Chest Fly 175.0 9
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
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
Incline Bench Press (Barbell) 155.0 7
Incline Bench Press (Barbell) 155.0 7
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 9
Lat Pulldown (Cable) 165.0 9
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8

Sept. 10, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 10x Squat (Close Stance)
  • 6x Lateral Raise (Cable)
  • 6x Standing Calf Raise (Machine)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 6
Squat (Close Stance) 135.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
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 9
Lateral Raise (Cable) 40.0 9
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Leg Curl (dumbbell) 52.5 10

Sept. 11, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 6x Skullcrusher (Barbell)
  • 6x Incline Curl (Machine)
  • 4x Hammer Curl (Dumbbell)
  • 6x Seated Dip
  • 10x Preacher Curl (Machine)
  • 6x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
Skullcrusher (Barbell) 90.0 8
Incline Curl (Machine) 120.0 12
Incline Curl (Machine) 120.0 12
Incline Curl (Machine) 150.0 9
Incline Curl (Machine) 150.0 9
Incline Curl (Machine) 150.0 8
Incline Curl (Machine) 150.0 8
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10
Seated Dip 140.0 12
Seated Dip 140.0 12
Seated Dip 150.0 10
Seated Dip 150.0 10
Seated Dip 150.0 10
Seated Dip 150.0 10
Preacher Curl (Machine) 120.0 10
Preacher Curl (Machine) 120.0 10
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 120.0 8
Preacher Curl (Machine) 120.0 8
Preacher Curl (Machine) 120.0 8
Preacher Curl (Machine) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 8

Sept. 12, 2024

Weight: 178.0

Rest day.

Sept. 13, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 8x Chest Press (Machine)
  • 8x Incline Bench Press (Dumbbell)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Lat Pulldown (Machine)
  • 6x Lower Chest Fly

More Detail

Exercise Weight Reps
Chest Press (Machine) 100.0 12
Chest Press (Machine) 100.0 12
Chest Press (Machine) 115.0 10
Chest Press (Machine) 115.0 10
Chest Press (Machine) 130.0 8
Chest Press (Machine) 130.0 8
Chest Press (Machine) 130.0 8
Chest Press (Machine) 130.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Bent Over One Arm Row (Dumbbell) 50.0 10
Bent Over One Arm Row (Dumbbell) 50.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Lat Pulldown (Machine) 115.0 12
Lat Pulldown (Machine) 115.0 12
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 130.0 10
Lat Pulldown (Machine) 130.0 10
Lower Chest Fly 50.0 14
Lower Chest Fly 50.0 14
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 13

Sept. 14, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

  • 8x Arnold Curl
  • 8x Triceps Pushdown (Double Single Handles)
  • 6x Lateral Raise (Cable)
  • 10x Seated Overhead Press (Dumbbell)

More Detail

Exercise Weight Reps
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
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
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 60.0 8
Seated Overhead Press (Dumbbell) 60.0 8

Sept. 15, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x Cable Curl (Single Handles)
  • 6x Lat Pulldown (Machine)
  • 6x Pull Up

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 9
Bent Over One Arm Row (Dumbbell) 70.0 9
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
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
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 145.0 10
Lat Pulldown (Machine) 145.0 10
Lat Pulldown (Machine) 145.0 10
Lat Pulldown (Machine) 145.0 10
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8

Sept. 16, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 6x Bench Press (Dumbbell)
  • 6x Lateral Raise (Dumbbell)
  • 4x Upper Chest Fly
  • 6x Chest Press (Machine)
  • 10x Seated Leg Press (Machine)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 8
Lateral Raise (Dumbbell) 35.0 8
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11
Upper Chest Fly 40.0 11
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Seated Leg Press (Machine) 130.0 6
Seated Leg Press (Machine) 130.0 6
Seated Leg Press (Machine) 175.0 10
Seated Leg Press (Machine) 175.0 10
Seated Leg Press (Machine) 210.0 10
Seated Leg Press (Machine) 210.0 10
Seated Leg Press (Machine) 220.0 8
Seated Leg Press (Machine) 220.0 8
Seated Leg Press (Machine) 220.0 7
Seated Leg Press (Machine) 220.0 7

Sept. 18, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 8x Skullcrusher (Barbell)
  • 4x Reverse Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 8x Triceps Pushdown (Cable - Straight Bar)

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 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 7
Skullcrusher (Barbell) 105.0 7
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 140.0 9
Reverse Curl (Cable) 140.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 7
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10

Sept. 19, 2024

Weight: 178.2

Program: Favorite Triple

Morning Workout

  • 6x T Bar Row (Chest Supported)
  • 6x Shrug (Hex Bar)
  • 6x Cable Fly (Flat Bench)
  • 8x 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 8
T Bar Row (Chest Supported) 100.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8

Sept. 22, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 6x Leg Press
  • 6x Lying Y Deltoid Raise
  • 6x Lateral Raise (Dumbbell)
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 8
Leg Press 300.0 8
Leg Press 300.0 8
Leg Press 300.0 8
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 40.0 8
Lying Y Deltoid Raise 40.0 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 5
Hack Squat 90.0 5
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

Sept. 23, 2024

Weight: 178.2

Program: Favorite Triple

Evening Workout

  • 6x High Row (Iso Lateral)
  • 6x Iso Lateral Wide Chest
  • 4x Chest Fly
  • 6x Incline Bench Press (Dumbbell)
  • 6x Iso Lateral Low Row

More Detail

Exercise Weight Reps
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 9
High Row (Iso Lateral) 250.0 9
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 250.0 7
Iso Lateral Wide Chest 250.0 7
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 250.0 8
Chest Fly 160.0 10
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 7
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10

Sept. 24, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 10x Triceps Pushdown (Cable - Straight Bar)
  • 4x Reverse Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 8x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
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 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
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
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 140.0 10
Reverse Curl (Cable) 140.0 10
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10

Sept. 25, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 6x Leg Curl (dumbbell)
  • 6x Lateral Raise (Cable)
  • 8x Seated Overhead Press (Dumbbell)
  • 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 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 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 10
Lateral Raise (Cable) 40.0 10
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 5
Seated Overhead Press (Dumbbell) 65.0 5
Standing Calf Raise (Machine) 200.0 15
Standing Calf Raise (Machine) 200.0 15
Standing Calf Raise (Machine) 200.0 12
Standing Calf Raise (Machine) 200.0 12
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 150.0 10
Squat (Close Stance) 150.0 10
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5

Sept. 26, 2024

Weight: 178.3

Rest day.

Sept. 27, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 6x T Bar Row (Chest Supported)
  • 6x Cable Fly (Flat Bench)
  • 10x Bench Press (Barbell)
  • 6x 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 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
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 10