Workout and Weight History

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Feb. 21, 2020

Weight: 171.0

Program: Bench Press Specialization

Bench Spec: W7, D3

  • 7x Barbell Speed Bench Press
  • 3x Lat Pulldown - Wide Grip (Cable)
  • 3x Lateral Raise (Dumbbell)
  • 3x Seated Face Pull
  • 3x Prone Trap Raise
  • 3x EZ Curl

More Detail

Exercise Weight Reps
(W) Barbell Speed Bench Press 135.0 5
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Barbell Speed Bench Press 155.0 4
Lat Pulldown - Wide Grip (Cable) 50.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
Lat Pulldown - Wide Grip (Cable) 55.0 8
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Lateral Raise (Dumbbell) 15.0 15
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Seated Face Pull 15.0 20
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
Prone Trap Raise 7.5 15
EZ Curl 75.0 12
EZ Curl 75.0 12
EZ Curl 75.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:38)

Feb. 22, 2020

Weight: 170.9

Weightlifting Rest Day.

Feb. 23, 2020

Weight: 170.9

Program: Bench Press Specialization

Bench Spec: W7, D4

  • 4x Sumo Deadlift (Barbell)
  • 10x Squat (Barbell)
  • 3x Reverse Hyperextension

More Detail

Exercise Weight Reps
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 185.0 8
Sumo Deadlift (Barbell) 205.0 7
Sumo Deadlift (Barbell) 225.0 6
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Squat (Barbell) 135.0 10
Reverse Hyperextension 0.0 10
Reverse Hyperextension 15.0 10
Reverse Hyperextension 15.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:49)

Feb. 24, 2020

Weight: 170.9

Program: Bench Press Specialization

Bench Press Spec W8, D1

  • 10x Bench Press (Barbell)
  • 3x Pull Up
  • 3x Chest Dip
  • 3x Seated Overhead Press (Barbell)
  • 3x Bent Over Row (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 155.0 1
Bench Press (Barbell) 175.0 1
Bench Press (Barbell) 185.0 1
Bench Press (Barbell) 195.0 1
Bench Press (Barbell) 205.0 1
Bench Press (Barbell) 215.0 1
Bench Press (Barbell) 225.0 1
Bench Press (Barbell) 230.0 1
Bench Press (Barbell) 235.0 1
Pull Up 0.0 6
Pull Up 0.0 6
Pull Up 0.0 6
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Seated Overhead Press (Barbell) 105.0 6
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8
Bent Over Row (Barbell) 105.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:06:42)

Feb. 25, 2020

Weight: 170.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:41)
  • 🛞 Cross Training (0:06:30)

Feb. 26, 2020

Weight: 170.7

Program: Body Week

Day 1

  • 5x Squat (Barbell)
  • 2x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 2x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 50.0 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8

Feb. 27, 2020

Weight: 170.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🛞 Cross Training (0:04:30)

Feb. 28, 2020

Weight: 170.4

Program: Body Week

Day 2

  • 7x Bench Press (Barbell)
  • 2x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 2x Romanian Deadlift (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Side Bend (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 95.0 10
Front Squat (Barbell) 100.0 10
Romanian Deadlift (Barbell) 115.0 12
Romanian Deadlift (Barbell) 125.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12

Feb. 29, 2020

Weight: 170.4

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Shrug (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 2x Wide Grip Shrug
  • 3x Concentration Curl (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl

More Detail

Exercise Weight Reps
EZ Curl 70.0 10
EZ Curl 70.0 10
EZ Curl 70.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 135.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Triceps Pushdown (Cable - Straight Bar) 55.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Standing Calf Raise (Barbell) 155.0 10
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:11)

March 1, 2020

Weight: 170.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:48)
  • 🛞 Cross Training (0:06:00)

March 2, 2020

Weight: 170.2

Program: Body Week

Day 3

  • 6x Sumo Deadlift (Barbell)
  • 2x Chin Up
  • 3x Incline Bench Press (Dumbbell)
  • 2x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Chest Dip
  • 3x Cable Crunch

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 135.0 4
(W) Sumo Deadlift (Barbell) 185.0 3
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Chin Up 0.0 8
Chin Up 0.0 8
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 55.0 10
Eccentric Decline Barbell Bench 135.0 8
Eccentric Decline Barbell Bench 135.0 8
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Chest Dip 0.0 6
Chest Dip 0.0 6
Cable Crunch 65.0 12
Cable Crunch 65.0 12
Cable Crunch 65.0 12

March 3, 2020

Weight: 170.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:08)
  • 🚶‍♂️ Indoor Walk: 2.4 miles (0:44:49)
  • 🛞 Cross Training (0:07:30)

March 4, 2020

Weight: 169.9

Program: Body Week

Day 1

  • 6x Squat (Barbell)
  • 2x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 2x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
(W) Squat (Barbell) 155.0 2
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 5
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Lat Pulldown (Cable) 50.0 12
Lat Pulldown (Cable) 55.0 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

March 5, 2020

Weight: 169.9

Weightlifting Rest Day.

March 6, 2020

Weight: 169.7

Program: Body Week

Day 2

  • 7x Bench Press (Barbell)
  • 2x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 2x Romanian Deadlift (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Side Bend (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 3
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 190.0 6
Bench Press (Barbell) 190.0 6
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Front Squat (Barbell) 100.0 10
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Leg Curl (dumbbell) 40.0 12
Leg Curl (dumbbell) 40.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12

March 7, 2020

Weight: 169.7

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Shrug (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 2x Wide Grip Shrug
  • 3x Concentration Curl (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl

More Detail

Exercise Weight Reps
EZ Curl 75.0 10
EZ Curl 75.0 10
EZ Curl 75.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Bench Press - Close Grip (Barbell) 140.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Skullcrusher (Dumbbell) 25.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 40.0 8
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Goblet Curl 45.0 10
Goblet Curl 45.0 10
Goblet Curl 45.0 10

March 8, 2020

Weight: 169.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:55)

March 9, 2020

Weight: 169.7

Program: Body Week

Day 3

  • 6x Sumo Deadlift (Barbell)
  • 2x Chin Up
  • 3x Incline Bench Press (Dumbbell)
  • 2x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Chest Dip
  • 3x Plank

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 135.0 3
(W) Sumo Deadlift (Barbell) 185.0 2
Sumo Deadlift (Barbell) 235.0 6
Sumo Deadlift (Barbell) 235.0 6
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Chin Up 0.0 8
Chin Up 0.0 8
Incline Bench Press (Dumbbell) 55.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Eccentric Decline Barbell Bench 135.0 8
Eccentric Decline Barbell Bench 135.0 8
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Chest Dip 0.0 8
Chest Dip 0.0 8
Plank 0.0 0
Plank 0.0 0
Plank 0.0 0

March 10, 2020

Weight: 169.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:21:17)
  • 🚶‍♂️ Indoor Walk: 2.9 miles (0:52:11)
  • 🛞 Cross Training (0:07:00)

March 11, 2020

Weight: 169.5

Program: Body Week

Day 1

  • 6x Squat (Barbell)
  • 2x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 2x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 4
(W) Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 6
Squat (Barbell) 175.0 6
Hip Thrust (Barbell) 165.0 8
Hip Thrust (Barbell) 165.0 8
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Lat Pulldown (Cable) 55.0 12
Lat Pulldown (Cable) 55.0 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Hanging Knee Raise 0.0 12
Hanging Knee Raise 0.0 12
Hanging Knee Raise 0.0 9

March 12, 2020

Weight: 169.4

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Shrug (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 2x Wide Grip Shrug
  • 3x Concentration Curl (Dumbbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl

More Detail

Exercise Weight Reps
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 80.0 10
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 145.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 45.0 8
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 10
Wide Grip Shrug 185.0 10
Wide Grip Shrug 185.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Goblet Curl 50.0 10
Goblet Curl 50.0 10
Goblet Curl 50.0 10

March 13, 2020

Weight: 169.3

Weightlifting Rest Day.

March 14, 2020

Weight: 169.2

Program: Body Week

Day 2

  • 7x Bench Press (Barbell)
  • 2x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 2x Romanian Deadlift (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Side Bend (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 4
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 4
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 30.0 12
Side Bend (Dumbbell) 60.0 12
Side Bend (Dumbbell) 60.0 12
Side Bend (Dumbbell) 60.0 12

March 15, 2020

Weight: 169.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:08:54)
  • 🚶‍♂️ Indoor Walk: 2.0 miles (0:34:47)
  • 🛞 Cross Training (0:06:00)

March 16, 2020

Weight: 169.0

Program: Body Week

Day 3

  • 5x Sumo Deadlift (Barbell)
  • 3x Chin Up
  • 3x Incline Bench Press (Dumbbell)
  • 2x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Chest Dip

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 135.0 4
(W) Sumo Deadlift (Barbell) 185.0 3
Sumo Deadlift (Barbell) 235.0 6
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 255.0 6
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Eccentric Decline Barbell Bench 135.0 8
Eccentric Decline Barbell Bench 140.0 8
Cable Chest Fly (standing) 15.0 12
Cable Chest Fly (standing) 15.0 10
Chest Dip 0.0 6
Chest Dip 0.0 7

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:51)