Workout and Weight History

Jump to:

Oct. 31, 2024

Weight: 177.7

Program: Favorite Triple

Midday 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 10
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 7
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 9
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) 140.0 8
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 10
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) 130.0 12
Triceps Pushdown (Rope) 130.0 12
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 11

Nov. 1, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Meadows Row 85.0 12
Meadows Row 85.0 12
Meadows Row 95.0 8
Meadows Row 95.0 8
Meadows Row 95.0 8
Meadows Row 95.0 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
Fly Press (dumbbell) 55.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
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 8
Incline Bench Press (Dumbbell) 75.0 8

Nov. 3, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

  • 6x Lateral Raise (Cable)
  • 8x Seated Overhead Press (Dumbbell)
  • 6x Leg Press
  • 12x Hack Squat

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
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 6
Leg Press 310.0 8
Leg Press 310.0 8
Leg Press 310.0 8
Leg Press 310.0 8
Leg Press 310.0 5
Leg Press 310.0 5
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 130.0 8
Hack Squat 130.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 180.0 6
Hack Squat 180.0 6
Hack Squat 180.0 5
Hack Squat 180.0 5

Nov. 4, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 10x Triceps Pushdown (Cable - Straight Bar)
  • 4x Reverse Curl (Cable)
  • 4x Concentration Curl (Dumbbell)
  • 4x Cable Curl (Single Handles)
  • 6x Preacher Curl (Barbell)
  • 8x Triceps Extension (Cable)
  • 2x Bicep Curl (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 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 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
Reverse Curl (Cable) 140.0 10
Reverse Curl (Cable) 140.0 10
Reverse Curl (Cable) 140.0 8
Reverse Curl (Cable) 140.0 8
Concentration Curl (Dumbbell) 45.0 10
Concentration Curl (Dumbbell) 45.0 10
Concentration Curl (Dumbbell) 45.0 9
Concentration Curl (Dumbbell) 45.0 9
Cable Curl (Single Handles) 80.0 10
Cable Curl (Single Handles) 80.0 10
Cable Curl (Single Handles) 80.0 9
Cable Curl (Single Handles) 80.0 9
Preacher Curl (Barbell) 95.0 12
Preacher Curl (Barbell) 95.0 12
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8

Nov. 5, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 6x Seated Row (Cable)
  • 4x Chest Fly (bent Arm,machine)
  • 6x Iso Lateral Wide Chest
  • 8x Incline Bench Press (Smith Machine)
  • 4x Lat Pulldown (Cable)
  • 8x High Row (Iso Lateral)

More Detail

Exercise Weight Reps
Seated Row (Cable) 110.0 10
Seated Row (Cable) 110.0 10
Seated Row (Cable) 110.0 10
Seated Row (Cable) 110.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 120.0 10
Chest Fly (bent Arm,machine) 130.0 9
Chest Fly (bent Arm,machine) 130.0 9
Chest Fly (bent Arm,machine) 130.0 9
Chest Fly (bent Arm,machine) 130.0 9
Iso Lateral Wide Chest 270.0 10
Iso Lateral Wide Chest 270.0 10
Iso Lateral Wide Chest 270.0 6
Iso Lateral Wide Chest 270.0 6
Iso Lateral Wide Chest 270.0 5
Iso Lateral Wide Chest 270.0 5
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 10
Incline Bench Press (Smith Machine) 185.0 10
Incline Bench Press (Smith Machine) 205.0 6
Incline Bench Press (Smith Machine) 205.0 6
Incline Bench Press (Smith Machine) 185.0 7
Incline Bench Press (Smith Machine) 185.0 7
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
High Row (Iso Lateral) 180.0 8
High Row (Iso Lateral) 180.0 8
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 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

Nov. 6, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 10x Squat (Close Stance)
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Dumbbell)
  • 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 6
Squat (Close Stance) 185.0 6
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 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 13
Standing Calf Raise (Machine) 180.0 13
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

Nov. 7, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 8x Skullcrusher (Barbell)
  • 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) 120.0 8
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 5
Skullcrusher (Barbell) 120.0 5
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) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 6
Bicep Curl (Barbell) 115.0 6
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8

Nov. 8, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 220.0 6
Iso Lateral Low Row 220.0 6
Chest Fly 145.0 8
Chest Fly 145.0 8
Chest Fly 145.0 8
Chest Fly 145.0 8
Chest Fly 145.0 7
Chest Fly 145.0 7
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 85.0 4
Incline Bench Press (Dumbbell) 85.0 4
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 190.0 8
Lat Pulldown (Cable) 190.0 8
Lat Pulldown (Cable) 190.0 6
Lat Pulldown (Cable) 190.0 6

Nov. 9, 2024

Weight: 177.8

Rest day.

Nov. 10, 2024

Weight: 177.8

Rest day.

Nov. 11, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 12x Hack Squat
  • 6x Lateral Raise (Cable)
  • 8x Seated Overhead Press (Dumbbell)
  • 6x Leg Press

More Detail

Exercise Weight Reps
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 140.0 4
Hack Squat 140.0 4
Hack Squat 180.0 7
Hack Squat 180.0 7
Hack Squat 180.0 7
Hack Squat 180.0 7
Hack Squat 180.0 6
Hack Squat 180.0 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 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) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 4
Seated Overhead Press (Dumbbell) 70.0 4
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 9
Leg Press 300.0 9

Nov. 12, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 2x Reverse Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 6x Triceps Extension (Cable)
  • 2x Bicep Curl (Cable)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Reverse Curl (Cable) 140.0 8
Reverse Curl (Cable) 140.0 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
Incline Curl (Dumbbell) 50.0 8
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 7
Preacher Curl (Barbell) 100.0 7
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
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

Nov. 13, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 6
T Bar Row (Chest Supported) 110.0 6
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 8
Cable Fly (Flat Bench) 80.0 8
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 6
Lat Pulldown (Single Arm) 170.0 6
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 7
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6

Nov. 14, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 8x Squat (Close Stance)
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Dumbbell)
  • 6x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 7
Reverse Fly (Cable) 40.0 7
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12

Nov. 15, 2024

Weight: 178.0

Program: Favorite Triple

Midday 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) 120.0 7
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Preacher Curl (Cable) 130.0 11
Preacher Curl (Cable) 130.0 11
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 11
Preacher Curl (Cable) 130.0 11
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 7
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8

Nov. 18, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Bench Press (Dumbbell)
  • 6x Incline Bench Press (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bench Press (Dumbbell) 76.0 8
Bench Press (Dumbbell) 76.0 8
Bench Press (Dumbbell) 75.0 5
Bench Press (Dumbbell) 75.0 5
Bench Press (Dumbbell) 75.0 6
Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 85.0 5
Incline Bench Press (Dumbbell) 85.0 5
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10

Nov. 20, 2024

Weight: 178.0

Program: Favorite Triple

Morning Workout

  • 2x Bicep Curl (Cable)
  • 2x Reverse Curl (Cable)
  • 6x Triceps Extension (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 130.0 8
Reverse Curl (Cable) 140.0 10
Reverse Curl (Cable) 140.0 10
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Preacher Curl (Barbell) 100.0 10
Preacher Curl (Barbell) 100.0 10
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8

Nov. 21, 2024

Weight: 178.1

Program: Favorite Triple

Afternoon Workout

  • 4x Leg Press
  • 2x Reverse Fly (Cable)
  • 4x Lateral Raise (Dumbbell)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 300.0 5
Leg Press 300.0 5
Leg Press 250.0 8
Leg Press 250.0 8
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
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 4
Hack Squat 140.0 4
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 7
Hack Squat 180.0 7

Nov. 22, 2024

Weight: 178.1

Program: Favorite Triple

Afternoon Workout

  • 6x Lat Pulldown (Single Arm)
  • 6x Cable Fly (Flat Bench)
  • 12x Bench Press (Barbell)
  • 6x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 7
Lat Pulldown (Single Arm) 180.0 7
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 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 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 245.0 1
Bench Press (Barbell) 245.0 1
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7
T Bar Row (Chest Supported) 110.0 10
T Bar Row (Chest Supported) 110.0 10
T Bar Row (Chest Supported) 110.0 9
T Bar Row (Chest Supported) 110.0 9
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8

Nov. 23, 2024

Weight: 178.1

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Rope) 140.0 11
Triceps Pushdown (Rope) 140.0 11
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 8
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 140.0 7
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6

Nov. 24, 2024

Weight: 178.1

Rest day.

Nov. 25, 2024

Weight: 178.1

Program: Favorite Triple

Evening Workout

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

More Detail

Exercise Weight Reps
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 6
Iso Lateral Wide Chest 270.0 6
Chest Fly 145.0 8
Chest Fly 145.0 8
Chest Fly 145.0 8
Chest Fly 145.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
High Row (Iso Lateral) 230.0 12
High Row (Iso Lateral) 230.0 12
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

Nov. 26, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 8x Squat (Close Stance)
  • 4x Reverse Fly (Cable)
  • 6x Lateral Raise (Dumbbell)
  • 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) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 6
Squat (Close Stance) 185.0 6
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 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
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 10
Standing Calf Raise (Machine) 160.0 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 12
Leg Curl (dumbbell) 52.5 12

Nov. 27, 2024

Weight: 177.9

Rest day.

Nov. 29, 2024

Weight: 177.9

Program: Favorite Triple

Morning Workout

  • 2x Bicep Curl (Cable)
  • 2x Reverse Curl (Cable)
  • 6x Incline Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 6x Triceps Extension (Cable)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 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 6
Incline Curl (Dumbbell) 50.0 6
Preacher Curl (Barbell) 100.0 11
Preacher Curl (Barbell) 100.0 11
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 11
Triceps Pushdown (Cable - Straight Bar) 185.0 11
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 9