Workout and Weight History

Jump to:

March 8, 2020

Weight: 169.5

Rest day.

March 9, 2020

Weight: 169.7

Program: Body Week

Day 3

  • 4x Eccentric Decline Barbell Bench
  • 6x Plank
  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 6x Incline Bench Press (Dumbbell)
  • 4x Chin Up
  • 12x Sumo Deadlift (Barbell)

More Detail

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

March 10, 2020

Weight: 169.6

Rest day.

March 11, 2020

Weight: 169.5

Program: Body Week

Day 1

  • 4x Hip Thrust (Barbell)
  • 6x Hanging Knee Raise
  • 4x Lateral Raise (Dumbbell)
  • 4x Prone Trap Raise
  • 4x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 12x Squat (Barbell)

More Detail

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

March 12, 2020

Weight: 169.4

Program: Body Week

Arms 1

  • 6x Bench Press - Close Grip (Barbell)
  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Concentration Curl (Dumbbell)
  • 4x Wide Grip Shrug
  • 6x Skullcrusher (Dumbbell)
  • 4x Shrug (Barbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x EZ Curl

More Detail

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

March 13, 2020

Weight: 169.3

Rest day.

March 14, 2020

Weight: 169.2

Program: Body Week

Day 2

  • 14x Bench Press (Barbell)
  • 4x Seated Overhead Press (Barbell)
  • 6x Side Bend (Dumbbell)
  • 4x Leg Extension (Machine)
  • 4x Leg Curl (dumbbell)
  • 4x Romanian Deadlift (Barbell)
  • 6x Front Squat (Barbell)

More Detail

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

March 15, 2020

Weight: 169.1

Rest day.

March 16, 2020

Weight: 169.0

Program: Body Week

Day 3

  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 4x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 6x Chin Up
  • 10x Sumo Deadlift (Barbell)

More Detail

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

March 17, 2020

Weight: 168.8

Rest day.

March 18, 2020

Weight: 168.7

Program: Body Week

Afternoon Workout

  • 10x Arnold Curl
  • 6x Skullcrusher (Barbell)
  • 6x Bench Press - Close Grip (Barbell)
  • 4x Trio Curls
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Goblet Curl
  • 6x Hammer Curl (Dumbbell)
  • 6x Barbell Spider Curl
  • 6x Incline Curl (Dumbbell)

More Detail

Exercise Weight Reps
Arnold Curl 30.0 10
Arnold Curl 30.0 10
Arnold Curl 35.0 10
Arnold Curl 35.0 10
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 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
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 145.0 8
Bench Press - Close Grip (Barbell) 145.0 8
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Trio Curls 25.0 24
Triceps Pushdown (Cable - Straight Bar) 60.0 10
Triceps Pushdown (Cable - Straight Bar) 60.0 10
Triceps Pushdown (Cable - Straight Bar) 60.0 10
Triceps Pushdown (Cable - Straight Bar) 60.0 10
Triceps Pushdown (Cable - Straight Bar) 60.0 10
Triceps Pushdown (Cable - Straight Bar) 60.0 10
Goblet Curl 55.0 10
Goblet Curl 55.0 10
Goblet Curl 55.0 10
Goblet Curl 55.0 10
Goblet Curl 55.0 10
Goblet Curl 55.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 25.0 10
Incline Curl (Dumbbell) 30.0 8
Incline Curl (Dumbbell) 30.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8

March 19, 2020

Weight: 168.7

Program: Body Week

Midday Workout

  • 6x Chest Dip
  • 6x Lateral Raise (Dumbbell)
  • 10x Decline Bench Press (Dumbbell)
  • 8x Arnold Press (Dumbbell)
  • 4x Cable Chest Fly (standing)
  • 8x Incline Bench Press (Barbell)

More Detail

Exercise Weight Reps
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Chest Dip 0.0 10
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Decline Bench Press (Dumbbell) 55.0 10
Decline Bench Press (Dumbbell) 55.0 10
Decline Bench Press (Dumbbell) 60.0 10
Decline Bench Press (Dumbbell) 60.0 10
Decline Bench Press (Dumbbell) 65.0 10
Decline Bench Press (Dumbbell) 65.0 10
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 75.0 7
Decline Bench Press (Dumbbell) 75.0 7
Arnold Press (Dumbbell) 30.0 10
Arnold Press (Dumbbell) 30.0 10
Arnold Press (Dumbbell) 35.0 10
Arnold Press (Dumbbell) 35.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 45.0 8
Arnold Press (Dumbbell) 45.0 8
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 135.0 6

March 21, 2020

Weight: 168.5

Program: Body Week

Day 1

  • 4x Lunge (Dumbbell)
  • 4x Face Pull (Cable)
  • 4x Rope Lat Pushdown
  • 6x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Rope Lat Pushdown 40.0 11
Rope Lat Pushdown 40.0 11
Rope Lat Pushdown 40.0 12
Rope Lat Pushdown 40.0 12
Lat Pulldown (Cable) 55.0 12
Lat Pulldown (Cable) 55.0 12
Lat Pulldown (Cable) 55.0 12
Lat Pulldown (Cable) 55.0 12
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6
Squat (Barbell) 135.0 6

March 22, 2020

Weight: 168.4

Rest day.

March 23, 2020

Weight: 168.3

Program: Body Week

Day 2

  • 4x Seated Overhead Press (Barbell)
  • 6x Hanging Leg Raise
  • 4x Leg Extension (Machine)
  • 4x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)
  • 6x Front Squat (Barbell)
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 5
Hanging Leg Raise 0.0 5
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 35.0 12
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 12
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 8
Bench Press (Barbell) 155.0 8
Bench Press (Barbell) 165.0 7
Bench Press (Barbell) 165.0 7
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 175.0 6
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 195.0 4

March 24, 2020

Weight: 168.2

Program: Body Week

Arms 1

  • 6x EZ Curl
  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Concentration Curl (Dumbbell)
  • 4x Shrug (Dumbbell)
  • 6x Skullcrusher (Dumbbell)
  • 4x Shrug (Barbell)
  • 4x Hammer Curl (Dumbbell)
  • 6x Bench Press - Close Grip (Barbell)

More Detail

Exercise Weight Reps
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 80.0 10
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 6
Triceps Extension (Cable) 30.0 6
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Standing Calf Raise (Dumbbell) 70.0 8
Standing Calf Raise (Dumbbell) 70.0 8
Standing Calf Raise (Dumbbell) 70.0 8
Standing Calf Raise (Dumbbell) 70.0 8
Standing Calf Raise (Dumbbell) 60.0 8
Standing Calf Raise (Dumbbell) 60.0 8
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 10
Concentration Curl (Dumbbell) 40.0 10
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 12
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Hammer Curl (Dumbbell) 30.0 12
Hammer Curl (Dumbbell) 30.0 12
Hammer Curl (Dumbbell) 30.0 12
Hammer Curl (Dumbbell) 30.0 12
Bench Press - Close Grip (Barbell) 145.0 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
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 145.0 10

March 25, 2020

Weight: 168.1

Rest day.

March 26, 2020

Weight: 167.9

Program: Body Week

Day 3

  • 4x Chin Up
  • 6x Hanging Knee Raise With Twist
  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 6x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 10x Sumo Deadlift (Barbell)

More Detail

Exercise Weight Reps
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 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
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 15.0 10
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 185.0 3
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
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6

March 27, 2020

Weight: 167.8

Rest day.

March 28, 2020

Weight: 167.6

Program: Body Week

Day 1

  • 2x Hip Thrust (Barbell)
  • 6x Hanging Knee Raise
  • 4x Lateral Raise (Dumbbell)
  • 4x Face Pull (Cable)
  • 6x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 2x Lunge (Dumbbell)
  • 8x Squat (Barbell)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 8
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 5

March 29, 2020

Weight: 167.6

Rest day.

March 30, 2020

Weight: 167.5

Program: Body Week

Midday Workout

  • 10x Decline Bench Press (Dumbbell)
  • 4x Face Pull (Cable)
  • 6x Arnold Press (Dumbbell)
  • 6x Lateral Raise (Dumbbell)
  • 6x Chest Dip
  • 6x Cable Crossover Press
  • 14x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Decline Bench Press (Dumbbell) 65.0 10
Decline Bench Press (Dumbbell) 65.0 10
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 75.0 7
Decline Bench Press (Dumbbell) 75.0 7
Decline Bench Press (Dumbbell) 75.0 6
Decline Bench Press (Dumbbell) 75.0 6
Decline Bench Press (Dumbbell) 80.0 5
Decline Bench Press (Dumbbell) 80.0 5
Face Pull (Cable) 30.0 15
Face Pull (Cable) 30.0 15
Face Pull (Cable) 30.0 15
Face Pull (Cable) 30.0 15
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Lateral Raise (Dumbbell) 22.5 8
Lateral Raise (Dumbbell) 22.5 8
Lateral Raise (Dumbbell) 22.5 8
Lateral Raise (Dumbbell) 22.5 8
Lateral Raise (Dumbbell) 22.5 8
Lateral Raise (Dumbbell) 22.5 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 6
Chest Dip 0.0 6
Chest Dip 0.0 8
Chest Dip 0.0 8
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Cable Crossover Press 40.0 10
Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 155.0 8
Bench Press (Barbell) 155.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 165.0 8
Bench Press (Barbell) 175.0 7
Bench Press (Barbell) 175.0 7
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3

March 31, 2020

Weight: 167.3

Program: Body Week

Arms 2

  • 8x Arnold Curl
  • 4x Tricep Cable Kickback
  • 2x 21 Curls
  • 6x Skullcrusher (Barbell)
  • 2x Trio Curls
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Goblet Curl
  • 6x Barbell Spider Curl
  • 6x Incline Curl (Dumbbell)
  • 6x Reverse Curl (Barbell)

More Detail

Exercise Weight Reps
Arnold Curl 35.0 10
Arnold Curl 35.0 10
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Tricep Cable Kickback 15.0 12
Tricep Cable Kickback 15.0 12
Tricep Cable Kickback 15.0 12
Tricep Cable Kickback 15.0 12
21 Curls 30.0 21
21 Curls 30.0 21
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Skullcrusher (Barbell) 65.0 10
Trio Curls 25.0 24
Trio Curls 25.0 24
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Barbell Spider Curl 65.0 7
Barbell Spider Curl 65.0 7
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Incline Curl (Dumbbell) 30.0 9
Incline Curl (Dumbbell) 30.0 9
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10

April 1, 2020

Weight: 167.2

Rest day.

April 2, 2020

Weight: 167.0

Program: Body Week

Morning Workout

  • 6x Seated Row (Cable)
  • 6x Shrug (Dumbbell)
  • 6x Face Pull (Cable)
  • 6x Prone Trap Raise
  • 6x Inverted Row (Bodyweight)
  • 6x Straight-arm Lat Pushdown
  • 6x Pull Up
  • 8x Pendlay Row (Barbell)

More Detail

Exercise Weight Reps
Seated Row (Cable) 50.0 12
Seated Row (Cable) 50.0 12
Seated Row (Cable) 55.0 12
Seated Row (Cable) 55.0 12
Seated Row (Cable) 60.0 8
Seated Row (Cable) 60.0 8
Shrug (Dumbbell) 80.0 8
Shrug (Dumbbell) 80.0 8
Shrug (Dumbbell) 80.0 8
Shrug (Dumbbell) 80.0 8
Shrug (Dumbbell) 80.0 8
Shrug (Dumbbell) 80.0 8
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 12
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Prone Trap Raise 10.0 10
Prone Trap Raise 10.0 10
Prone Trap Raise 10.0 12
Prone Trap Raise 10.0 12
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Straight-arm Lat Pushdown 15.0 10
Straight-arm Lat Pushdown 15.0 10
Straight-arm Lat Pushdown 15.0 10
Straight-arm Lat Pushdown 15.0 10
Straight-arm Lat Pushdown 20.0 10
Straight-arm Lat Pushdown 20.0 10
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8
Pendlay Row (Barbell) 135.0 8