Workout and Weight History

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Sept. 29, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Skullcrusher (Barbell) 110.0 6
Hammer Curl (Dumbbell) 55.0 12
Hammer Curl (Dumbbell) 55.0 12
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 8
Preacher Curl (Cable) 130.0 8
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Triceps Pushdown (Rope) 130.0 12
Triceps Pushdown (Rope) 130.0 12
Triceps Pushdown (Rope) 130.0 12
Triceps Pushdown (Rope) 130.0 12
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 7
Triceps Pushdown (Rope) 140.0 7

Sept. 30, 2024

Weight: 178.3

Program: Favorite Triple

Evening Workout

  • 8x Iso Lateral Low Row
  • 4x Chest Fly
  • 6x Iso Lateral Wide Chest
  • 6x Incline Bench Press (Barbell)
  • 8x High Row (Iso Lateral)

More Detail

Exercise Weight Reps
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
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 8
Iso Lateral Low Row 200.0 8
Chest Fly 145.0 13
Chest Fly 145.0 13
Chest Fly 160.0 9
Chest Fly 160.0 9
Iso Lateral Wide Chest 250.0 10
Iso Lateral Wide Chest 250.0 10
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 250.0 8
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 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
High Row (Iso Lateral) 180.0 8
High Row (Iso Lateral) 180.0 8
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10

Oct. 1, 2024

Weight: 178.3

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 300.0 8
Leg Press 300.0 8
Leg Press 300.0 8
Leg Press 300.0 8
Leg Press 300.0 7
Leg Press 300.0 7
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) 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 5
Hack Squat 90.0 5
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 9
Hack Squat 140.0 9
Hack Squat 140.0 9
Hack Squat 140.0 9
Hack Squat 140.0 9
Hack Squat 140.0 9

Oct. 2, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

  • 10x Triceps Pushdown (Cable - Straight Bar)
  • 2x Hammer Curl (Cable)
  • 6x Concentration Curl (Dumbbell)
  • 8x Bicep Curl (Cable)
  • 8x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 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
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Hammer Curl (Cable) 140.0 13
Hammer Curl (Cable) 140.0 13
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 9
Concentration Curl (Dumbbell) 40.0 9
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6

Oct. 4, 2024

Weight: 178.3

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12

Oct. 5, 2024

Weight: 178.3

Program: Favorite Triple

Morning Workout

  • 10x Squat (Close Stance)
  • 6x Lateral Raise (Cable)
  • 8x Seated Overhead Press (Dumbbell)
  • 6x Leg Curl (dumbbell)
  • 6x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 6
Squat (Close Stance) 185.0 6
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 12
Lateral Raise (Cable) 40.0 12
Seated Overhead Press (Dumbbell) 35.0 6
Seated Overhead Press (Dumbbell) 35.0 6
Seated Overhead Press (Dumbbell) 65.0 8
Seated Overhead Press (Dumbbell) 65.0 8
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 5
Seated Overhead Press (Dumbbell) 65.0 5
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Standing Calf Raise (Machine) 150.0 12
Standing Calf Raise (Machine) 150.0 12
Standing Calf Raise (Machine) 150.0 15
Standing Calf Raise (Machine) 150.0 15
Standing Calf Raise (Machine) 150.0 15
Standing Calf Raise (Machine) 150.0 15

Oct. 6, 2024

Weight: 178.3

Program: Favorite Triple

Morning 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 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 6
Skullcrusher (Barbell) 115.0 6
Hammer Curl (Dumbbell) 55.0 11
Hammer Curl (Dumbbell) 55.0 11
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 10
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) 110.0 9
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 7
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8

Oct. 8, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 6x Meadows Row
  • 4x Fly Press (dumbbell)
  • 6x Bench Press (Dumbbell)
  • 6x Incline Bench Press (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 90.0 8
Meadows Row 90.0 8
Fly Press (dumbbell) 55.0 6
Fly Press (dumbbell) 55.0 6
Fly Press (dumbbell) 55.0 7
Fly Press (dumbbell) 55.0 7
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 7
Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 70.0 11
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
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 9
Lat Pushdown (Kneeling, Rope) 150.0 9

Oct. 9, 2024

Weight: 178.1

Rest day.

Oct. 10, 2024

Weight: 178.0

Rest day.

Oct. 12, 2024

Weight: 178.0

Program: Favorite Triple

Morning Workout

  • 6x Bench Press (Dumbbell)
  • 6x Triceps Extension (Cable)
  • 6x Triceps Pushdown (Rope)
  • 6x Lateral Raise (Cable)
  • 6x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Triceps Extension (Cable) 130.0 6
Triceps Extension (Cable) 130.0 6
Triceps Extension (Cable) 120.0 6
Triceps Extension (Cable) 120.0 6
Triceps Extension (Cable) 120.0 5
Triceps Extension (Cable) 120.0 5
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 120.0 8
Triceps Pushdown (Rope) 120.0 8
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 9
Lateral Raise (Cable) 35.0 9
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 15
Cable Fly (Flat Bench) 60.0 15

Oct. 13, 2024

Weight: 178.0

Program: Favorite Triple

Morning Workout

  • 6x T Bar Row (Chest Supported)
  • 6x Preacher Curl (Barbell)
  • 8x Bicep Curl (Cable)
  • 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
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
Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10

Oct. 14, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

  • 8x Squat (Close Stance)
  • 6x Standing Calf Raise (Machine)
  • 6x Romanian Deadlift (Barbell)
  • 6x Leg Press

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 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
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 15
Standing Calf Raise (Machine) 180.0 15
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 9
Romanian Deadlift (Barbell) 155.0 9
Romanian Deadlift (Barbell) 175.0 6
Romanian Deadlift (Barbell) 175.0 6
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 9
Leg Press 270.0 9

Oct. 15, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 6x Meadows Row
  • 6x Cable Fly (Flat Bench)
  • 8x Bench Press (Barbell)
  • 6x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 88.0 10
Meadows Row 88.0 10
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 11
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8

Oct. 16, 2024

Weight: 177.9

Rest day.

Oct. 17, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 4x Leg Press
  • 6x Lateral Raise (Cable)
  • 8x Seated Overhead Press (Dumbbell)
  • 10x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 300.0 8
Leg Press 300.0 8
Leg Press 300.0 6
Leg Press 300.0 6
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) 40.0 8
Lateral Raise (Cable) 40.0 8
Seated Overhead Press (Dumbbell) 35.0 6
Seated Overhead Press (Dumbbell) 35.0 6
Seated Overhead Press (Dumbbell) 65.0 9
Seated Overhead Press (Dumbbell) 65.0 9
Seated Overhead Press (Dumbbell) 65.0 8
Seated Overhead Press (Dumbbell) 65.0 8
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 160.0 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

Oct. 18, 2024

Weight: 177.9

Program: Favorite Triple

Morning 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 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 6
Skullcrusher (Barbell) 115.0 6
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 9
Preacher Curl (Cable) 130.0 11
Preacher Curl (Cable) 130.0 11
Preacher Curl (Cable) 130.0 8
Preacher Curl (Cable) 130.0 8
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 9
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10

Oct. 19, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 6x T Bar Row (Chest Supported)
  • 6x Fly 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
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 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 6
Incline Bench Press (Barbell) 165.0 6
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
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10

Oct. 21, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 6x Bench Dip
  • 4x Hammer Curl (Dumbbell)
  • 6x Skullcrusher (Dumbbell)
  • 6x Spider Curl
  • 8x Arnold Curl

More Detail

Exercise Weight Reps
Bench Dip 0.0 17
Bench Dip 0.0 17
Bench Dip 0.0 15
Bench Dip 0.0 15
Bench Dip 0.0 16
Bench Dip 0.0 16
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Spider Curl 45.0 14
Spider Curl 45.0 14
Spider Curl 45.0 10
Spider Curl 45.0 10
Spider Curl 45.0 10
Spider Curl 45.0 10
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 50.0 9
Arnold Curl 50.0 9

Oct. 22, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 6x Overhead Press (Dumbbell)
  • 6x Lateral Raise (Dumbbell)
  • 8x Fly Press (dumbbell)

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Exercise Weight Reps
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 7
Overhead Press (Dumbbell) 50.0 7
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
Fly Press (dumbbell) 50.0 12
Fly Press (dumbbell) 50.0 12
Fly Press (dumbbell) 50.0 12
Fly Press (dumbbell) 50.0 12
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10

Oct. 25, 2024

Weight: 177.9

Program: Favorite Triple

Morning Workout

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

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Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 175.0 9
Chest Fly 145.0 10
Chest Fly 145.0 10
Chest Fly 145.0 10
Chest Fly 145.0 10
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 6
Iso Lateral Wide Chest 270.0 6
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 6
Incline Bench Press (Smith Machine) 185.0 6
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
Iso Lateral Low Row 220.0 8
Iso Lateral Low Row 220.0 8

Oct. 26, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 6x Seated Overhead Press (Dumbbell)
  • 6x Lateral Raise (Cable)
  • 6x Leg Press
  • 10x Hack Squat

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Exercise Weight Reps
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 4
Seated Overhead Press (Dumbbell) 65.0 4
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 8
Lateral Raise (Cable) 40.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 8
Leg Press 270.0 8
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 110.0 8
Hack Squat 110.0 8
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 130.0 8
Hack Squat 130.0 8

Oct. 27, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

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

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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 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 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Reverse Curl (Cable) 140.0 9
Reverse Curl (Cable) 140.0 9
Reverse Curl (Cable) 140.0 8
Reverse Curl (Cable) 140.0 8
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 50.0 7
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 9
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 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8

Oct. 28, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

  • 6x T Bar Row (Chest Supported)
  • 6x Cable Fly (Flat Bench)
  • 8x Bench Press (Barbell)
  • 6x Lat Pulldown (Single Arm)

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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
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 7
Cable Fly (Flat Bench) 80.0 7
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 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 8
Lat Pulldown (Single Arm) 160.0 8

Oct. 29, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

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

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Exercise Weight Reps
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
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 6
Squat (Close Stance) 175.0 6
Reverse Fly (Cable) 40.0 7
Reverse Fly (Cable) 40.0 7
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 12
Reverse Fly (Cable) 35.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
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
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12