Workout and Weight History

Jump to:

Nov. 30, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 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
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) 165.0 9
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 185.0 4
Incline Bench Press (Barbell) 185.0 4
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 9
Lat Pulldown (Single Arm) 180.0 9
Lat Pulldown (Single Arm) 180.0 7
Lat Pulldown (Single Arm) 180.0 7

Dec. 1, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 12x Hack Squat
  • 6x Lateral Raise (Cable)
  • 6x Seated Overhead Press (Dumbbell)
  • 4x 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 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 8
Hack Squat 180.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 7
Lateral Raise (Cable) 45.0 7
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 4
Seated Overhead Press (Dumbbell) 70.0 4
Leg Press 270.0 9
Leg Press 270.0 9
Leg Press 270.0 8
Leg Press 270.0 8

Dec. 2, 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) 120.0 9
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 5
Skullcrusher (Barbell) 120.0 5
Hammer Curl (Dumbbell) 60.0 10
Hammer Curl (Dumbbell) 60.0 10
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 8
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 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) 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 12
Triceps Pushdown (Rope) 140.0 12
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 150.0 8
Triceps Pushdown (Rope) 150.0 8

Dec. 4, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

  • 10x Iso Lateral Incline Press
  • 8x Lat Pulldown (Cable)
  • 4x Iso Lateral Wide Chest
  • 6x Chest Fly
  • 6x Seated Row (Cable)

More Detail

Exercise Weight Reps
Iso Lateral Incline Press 90.0 8
Iso Lateral Incline Press 90.0 8
Iso Lateral Incline Press 140.0 6
Iso Lateral Incline Press 140.0 6
Iso Lateral Incline Press 180.0 10
Iso Lateral Incline Press 180.0 10
Iso Lateral Incline Press 200.0 8
Iso Lateral Incline Press 200.0 8
Iso Lateral Incline Press 200.0 8
Iso Lateral Incline Press 200.0 8
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) 180.0 7
Lat Pulldown (Cable) 180.0 7
Lat Pulldown (Cable) 180.0 6
Lat Pulldown (Cable) 180.0 6
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
Chest Fly 175.0 12
Chest Fly 175.0 12
Chest Fly 190.0 10
Chest Fly 190.0 10
Chest Fly 190.0 10
Chest Fly 190.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 8

Dec. 5, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 8x 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 6
Squat (Close Stance) 135.0 6
Squat (Close Stance) 185.0 9
Squat (Close Stance) 185.0 9
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
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 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
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
Leg Curl (dumbbell) 65.0 10
Leg Curl (dumbbell) 65.0 10
Leg Curl (dumbbell) 65.0 10
Leg Curl (dumbbell) 65.0 10
Leg Curl (dumbbell) 65.0 8
Leg Curl (dumbbell) 65.0 8

Dec. 7, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

  • 8x Triceps Extension (Cable)
  • 2x Reverse Curl (Cable)
  • 2x Goblet Curl
  • 4x Cable Curl (Single Handles)
  • 4x Spider Curl
  • 6x Bicep Curl (Cable)
  • 10x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 7
Reverse Curl (Cable) 140.0 8
Reverse Curl (Cable) 140.0 8
Goblet Curl 90.0 12
Goblet Curl 90.0 12
Cable Curl (Single Handles) 90.0 8
Cable Curl (Single Handles) 90.0 8
Cable Curl (Single Handles) 90.0 6
Cable Curl (Single Handles) 90.0 6
Spider Curl 50.0 12
Spider Curl 50.0 12
Spider Curl 50.0 9
Spider Curl 50.0 9
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 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 9
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 6
Triceps Pushdown (Cable - Straight Bar) 185.0 6

Dec. 8, 2024

Weight: 178.3

Program: Favorite Triple

Morning Workout

  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Lower Chest Fly
  • 12x Bench Press (Barbell)
  • 6x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Lower Chest Fly 60.0 12
Lower Chest Fly 60.0 12
Lower Chest Fly 70.0 12
Lower Chest Fly 70.0 12
Lower Chest Fly 80.0 9
Lower Chest Fly 80.0 9
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 2
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Lat Pushdown (Kneeling, Rope) 160.0 12
Lat Pushdown (Kneeling, Rope) 160.0 12
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 8

Dec. 9, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon 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 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 8
Hack Squat 180.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Seated Overhead Press (Dumbbell) 40.0 7
Seated Overhead Press (Dumbbell) 40.0 7
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 5
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

Dec. 10, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 60.0 11
Hammer Curl (Dumbbell) 60.0 11
Hammer Curl (Dumbbell) 60.0 9
Hammer Curl (Dumbbell) 60.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 140.0 7
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
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 5
Skullcrusher (Barbell) 120.0 5
Triceps Pushdown (Rope) 150.0 9
Triceps Pushdown (Rope) 150.0 9
Triceps Pushdown (Rope) 150.0 8
Triceps Pushdown (Rope) 150.0 8
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10

Dec. 11, 2024

Weight: 178.2

Rest day.

Dec. 12, 2024

Weight: 178.2

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
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
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 6
Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
Lat Pulldown (Single Arm) 180.0 10
Lat Pulldown (Single Arm) 180.0 10
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

Dec. 13, 2024

Weight: 178.2

Rest day.

Dec. 14, 2024

Weight: 178.1

Program: Favorite Triple

Morning Workout

  • 12x Squat (Close Stance)
  • 6x Reverse Fly (Cable)
  • 6x Lateral Raise (Dumbbell)
  • 4x 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 4
Squat (Close Stance) 155.0 4
Squat (Close Stance) 185.0 10
Squat (Close Stance) 185.0 10
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 5
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 10
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) 65.0 12
Leg Curl (dumbbell) 65.0 12
Leg Curl (dumbbell) 65.0 12
Leg Curl (dumbbell) 65.0 12

Dec. 15, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

  • 2x Bicep Curl (Cable)
  • 6x Forearm Curl (Barbell)
  • 6x Hammer Preacher Curl (Dumbbell)
  • 6x Preacher Curl (Barbell)
  • 8x 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
Forearm Curl (Barbell) 65.0 15
Forearm Curl (Barbell) 65.0 15
Forearm Curl (Barbell) 85.0 15
Forearm Curl (Barbell) 85.0 15
Forearm Curl (Barbell) 85.0 12
Forearm Curl (Barbell) 85.0 12
Hammer Preacher Curl (Dumbbell) 40.0 8
Hammer Preacher Curl (Dumbbell) 40.0 8
Hammer Preacher Curl (Dumbbell) 40.0 8
Hammer Preacher Curl (Dumbbell) 40.0 8
Hammer Preacher Curl (Dumbbell) 35.0 10
Hammer Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 8
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 7
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 12
Triceps Pushdown (Cable - Straight Bar) 185.0 12
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8

Dec. 16, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 4x Bent Arm Fly (Machine)
  • 8x Iso Lateral Wide Chest
  • 4x Seated Row (Cable)
  • 6x Lat Pulldown (Cable)
  • 6x Iso Lateral Low Row
  • 4x Iso Lateral Incline Press
  • 4x Chest Dip
  • 4x Pull Up (Neutral Grip)

More Detail

Exercise Weight Reps
Bent Arm Fly (Machine) 145.0 10
Bent Arm Fly (Machine) 145.0 10
Bent Arm Fly (Machine) 160.0 2
Bent Arm Fly (Machine) 160.0 2
Iso Lateral Wide Chest 180.0 8
Iso Lateral Wide Chest 180.0 8
Iso Lateral Wide Chest 270.0 10
Iso Lateral Wide Chest 270.0 10
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 7
Iso Lateral Wide Chest 270.0 7
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Iso Lateral Low Row 230.0 9
Iso Lateral Low Row 230.0 9
Iso Lateral Low Row 230.0 9
Iso Lateral Low Row 230.0 9
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 8
Chest Dip 0.0 8
Pull Up (Neutral Grip) 0.0 8
Pull Up (Neutral Grip) 0.0 8
Pull Up (Neutral Grip) 0.0 8
Pull Up (Neutral Grip) 0.0 8

Dec. 17, 2024

Weight: 177.9

Program: Favorite Triple

Legs/Shoulders

  • 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 12
Hack Squat 180.0 12
Hack Squat 200.0 7
Hack Squat 200.0 7
Hack Squat 200.0 6
Hack Squat 200.0 6
Lateral Raise (Cable) 45.0 9
Lateral Raise (Cable) 45.0 9
Lateral Raise (Cable) 45.0 9
Lateral Raise (Cable) 45.0 9
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Seated Overhead Press (Dumbbell) 40.0 7
Seated Overhead Press (Dumbbell) 40.0 7
Seated Overhead Press (Dumbbell) 75.0 5
Seated Overhead Press (Dumbbell) 75.0 5
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 290.0 8
Leg Press 290.0 8
Leg Press 290.0 8
Leg Press 290.0 8
Leg Press 290.0 6
Leg Press 290.0 6

Dec. 18, 2024

Weight: 177.8

Program: Favorite Triple

Arms

  • 6x Bicep Curl (Barbell)
  • 6x Forearm Curl (Barbell)
  • 6x Preacher Curl (Cable)
  • 8x Skullcrusher (Barbell)
  • 6x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 9
Forearm Curl (Barbell) 95.0 15
Forearm Curl (Barbell) 95.0 15
Forearm Curl (Barbell) 95.0 15
Forearm Curl (Barbell) 95.0 15
Forearm Curl (Barbell) 95.0 10
Forearm Curl (Barbell) 95.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10

Dec. 19, 2024

Weight: 177.7

Rest day.

Dec. 20, 2024

Weight: 177.6

Rest day.

Dec. 21, 2024

Weight: 177.4

Program: Favorite Triple

Midday Workout

  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)
  • 6x Fly Press (dumbbell)
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 80.0 12
Bent Over One Arm Row (Dumbbell) 80.0 12
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 9
Lat Pushdown (Kneeling, Rope) 170.0 9
Lat Pushdown (Kneeling, Rope) 170.0 9
Lat Pushdown (Kneeling, Rope) 170.0 9
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 8
Fly Press (dumbbell) 50.0 8
Fly Press (dumbbell) 50.0 8
Fly Press (dumbbell) 50.0 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 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7

Dec. 22, 2024

Weight: 177.5

Program: Favorite Triple

Midday Workout

  • 10x 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) 155.0 4
Squat (Close Stance) 155.0 4
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 4
Squat (Close Stance) 195.0 4
Squat (Close Stance) 165.0 8
Squat (Close Stance) 165.0 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 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 9
Lateral Raise (Dumbbell) 35.0 9
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 14
Standing Calf Raise (Machine) 160.0 14
Standing Calf Raise (Machine) 160.0 12
Standing Calf Raise (Machine) 160.0 12
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12

Dec. 23, 2024

Weight: 177.5

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Preacher Curl (Barbell) 105.0 9
Preacher Curl (Barbell) 105.0 9
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 9
Preacher Curl (Barbell) 105.0 9
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 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 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8

Dec. 24, 2024

Weight: 177.7

Program: Favorite Triple

Midday Workout

  • 6x T Bar Row (Chest Supported)
  • 4x Cable Fly (Flat Bench)
  • 6x Incline Bench Press (Dumbbell)
  • 8x Guillotine Press (Dumbbell)
  • 6x Lat Pulldown (Single Arm)

More Detail

Exercise Weight Reps
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
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
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
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Guillotine Press (Dumbbell) 45.0 6
Guillotine Press (Dumbbell) 45.0 6
Guillotine Press (Dumbbell) 65.0 10
Guillotine Press (Dumbbell) 65.0 10
Guillotine Press (Dumbbell) 75.0 6
Guillotine Press (Dumbbell) 75.0 6
Guillotine Press (Dumbbell) 75.0 6
Guillotine Press (Dumbbell) 75.0 6
Lat Pulldown (Single Arm) 185.0 8
Lat Pulldown (Single Arm) 185.0 8
Lat Pulldown (Single Arm) 185.0 8
Lat Pulldown (Single Arm) 185.0 8
Lat Pulldown (Single Arm) 185.0 7
Lat Pulldown (Single Arm) 185.0 7

Dec. 25, 2024

Weight: 177.7

Program: Favorite Triple

Afternoon Workout

  • 4x Leg Press
  • 4x Lateral Raise (Cable)
  • 8x Seated Overhead Press (Dumbbell)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 290.0 8
Leg Press 290.0 8
Leg Press 290.0 8
Leg Press 290.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 75.0 5
Seated Overhead Press (Dumbbell) 75.0 5
Seated Overhead Press (Dumbbell) 75.0 4
Seated Overhead Press (Dumbbell) 75.0 4
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 7
Hack Squat 90.0 6
Hack Squat 90.0 6
Hack Squat 90.0 5
Hack Squat 90.0 5
Hack Squat 140.0 5
Hack Squat 140.0 5
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 5
Hack Squat 200.0 5

Dec. 26, 2024

Weight: 177.5

Program: Favorite Triple

Morning Workout

  • 6x Triceps X Cable Cross
  • 6x Forearm Curl (Barbell)
  • 6x Preacher Curl (Cable)
  • 6x Bicep Curl (Barbell)
  • 8x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8