Workout and Weight History

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Dec. 27, 2024

Weight: 177.3

Program: Favorite Triple

Afternoon Workout

  • 6x Bent Over One Arm Row (Dumbbell)
  • 4x Cable Fly (Flat Bench)
  • 12x Bench Press (Barbell)
  • 6x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Bent Over One Arm Row (Dumbbell) 85.0 9
Bent Over One Arm Row (Dumbbell) 85.0 9
Bent Over One Arm Row (Dumbbell) 85.0 9
Bent Over One Arm Row (Dumbbell) 85.0 9
Bent Over One Arm Row (Dumbbell) 85.0 8
Bent Over One Arm Row (Dumbbell) 85.0 8
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 (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 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 5
Bench Press (Barbell) 195.0 5
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10

Dec. 29, 2024

Weight: 177.3

Program: Favorite Triple

Resort Workout - Pull

  • 10x Seated Row (Cable)
  • 2x Hammer Curl (Dumbbell)
  • 6x Preacher Curl (Dumbbell)
  • 8x Bicep Curl (Cable)
  • 10x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Hammer Curl (Dumbbell) 60.0 11
Hammer Curl (Dumbbell) 60.0 11
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
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
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
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8

Dec. 30, 2024

Weight: 177.3

Program: Favorite Triple

Resort Workout - Legs

  • 6x Leg Extension (Machine)
  • 4x Romanian Deadlift (Barbell)
  • 8x Squat (Close Stance)
  • 6x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 14
Leg Extension (Machine) 100.0 14
Romanian Deadlift (Barbell) 165.0 8
Romanian Deadlift (Barbell) 165.0 8
Romanian Deadlift (Barbell) 165.0 8
Romanian Deadlift (Barbell) 165.0 8
Squat (Close Stance) 145.0 10
Squat (Close Stance) 145.0 10
Squat (Close Stance) 165.0 10
Squat (Close Stance) 165.0 10
Squat (Close Stance) 165.0 10
Squat (Close Stance) 165.0 10
Squat (Close Stance) 185.0 6
Squat (Close Stance) 185.0 6
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 145.0 11
Seated Leg Curl (Machine) 145.0 11

Jan. 1, 2025

Weight: 177.3

Program: Favorite Triple

Resort Workout - Push

  • 6x Fly Press (dumbbell)
  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 6x Lateral Raise (Cable)
  • 6x Incline Chest Press (Machine)
  • 12x Bench Press (Barbell)

More Detail

Exercise Weight Reps
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 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
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
Incline Chest Press (Machine) 125.0 10
Incline Chest Press (Machine) 125.0 10
Incline Chest Press (Machine) 140.0 8
Incline Chest Press (Machine) 140.0 8
Incline Chest Press (Machine) 140.0 7
Incline Chest Press (Machine) 140.0 7
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) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6

Jan. 2, 2025

Weight: 177.3

Program: Favorite Triple

Resort Workout - Pull

  • 2x Hammer Curl (Dumbbell)
  • 4x Bicep Curl (Cable)
  • 4x Straight-arm Lat Pushdown
  • 8x Seated Row (Cable)
  • 4x Incline Curl (Dumbbell)
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 12
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Straight-arm Lat Pushdown 50.0 10
Straight-arm Lat Pushdown 50.0 10
Straight-arm Lat Pushdown 60.0 8
Straight-arm Lat Pushdown 60.0 8
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 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
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
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8

Jan. 4, 2025

Weight: 177.3

Program: Favorite Triple

Pre-Bulk: Push

  • 8x Incline Bench Press (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 6x Triceps Extension (Cable)
  • 6x Lateral Raise (Cable)
  • 6x Seated Overhead Press (Barbell)
  • 6x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 45.0 8
Incline Bench Press (Dumbbell) 45.0 8
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 7
Seated Overhead Press (Barbell) 95.0 7
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 9
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

Jan. 5, 2025

Weight: 177.3

Program: Favorite Triple

Pre-Bulk Pull

  • 6x Preacher Curl (Barbell)
  • 6x Forearm Curl (Barbell)
  • 6x Incline Shrug
  • 6x Incline Curl (Dumbbell)
  • 6x Lat Pulldown (Single Arm)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 10
Forearm Curl (Barbell) 95.0 10
Forearm Curl (Barbell) 95.0 10
Forearm Curl (Barbell) 95.0 10
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
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
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8

Jan. 6, 2025

Weight: 177.3

Program: Favorite Triple

Pre-Bulk: Legs

  • 6x Leg Press
  • 6x Hip Thrust (Barbell)
  • 6x Romanian Deadlift (Barbell)
  • 12x Hack Squat

More Detail

Exercise Weight Reps
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 175.0 8
Romanian Deadlift (Barbell) 175.0 8
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 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8

Jan. 7, 2025

Weight: 177.3

Program: Favorite Triple

Pre-bulk: Push

  • 12x Bench Press (Barbell)
  • 6x Cable Fly (Flat Bench)
  • 6x Triceps Extension (Cable)
  • 6x Triceps Pushdown (Rope)
  • 6x Lying Y Deltoid Raise
  • 6x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
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) 205.0 5
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
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
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Triceps Extension (Cable) 140.0 5
Triceps Extension (Cable) 140.0 5
Triceps Extension (Cable) 130.0 5
Triceps Extension (Cable) 130.0 5
Triceps Extension (Cable) 130.0 5
Triceps Extension (Cable) 130.0 5
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 130.0 8
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 11
Lying Y Deltoid Raise 30.0 11
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12

Jan. 8, 2025

Weight: 177.3

Program: Favorite Triple

Pre-bulk: Back

  • 8x Reverse Fly (Machine)
  • 6x High Row (Iso Lateral)
  • 6x Seated Row (Cable)
  • 6x Iso Lateral Low Row
  • 8x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 8
Reverse Fly (Machine) 130.0 8
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 8
Reverse Fly (Machine) 130.0 8
High Row (Iso Lateral) 200.0 10
High Row (Iso Lateral) 200.0 10
High Row (Iso Lateral) 220.0 9
High Row (Iso Lateral) 220.0 9
High Row (Iso Lateral) 220.0 9
High Row (Iso Lateral) 220.0 9
Seated Row (Cable) 110.0 10
Seated Row (Cable) 110.0 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
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 180.0 8
Lat Pulldown (Cable) 180.0 8
Lat Pulldown (Cable) 180.0 8
Lat Pulldown (Cable) 180.0 8
Lat Pulldown (Cable) 165.0 9
Lat Pulldown (Cable) 165.0 9

Jan. 9, 2025

Weight: 176.6

Program: Favorite Triple

Pre-Bulk: Arms

  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 6x Forearm Curl (Barbell)
  • 6x Preacher Curl (Cable)
  • 6x EZ Curl
  • 8x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 130.0 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
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Forearm Curl (Barbell) 95.0 16
Forearm Curl (Barbell) 95.0 16
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 12
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 9
EZ Curl 105.0 10
EZ Curl 105.0 10
EZ Curl 105.0 9
EZ Curl 105.0 9
EZ Curl 105.0 8
EZ Curl 105.0 8
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 6
Skullcrusher (Barbell) 105.0 6

Jan. 10, 2025

Weight: 176.4

Program: Favorite Triple

Pre-Bulk: Legs/Shoulders

  • 10x Squat (Close Stance)
  • 4x Lateral Raise (Cable)
  • 6x Seated Overhead Press (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) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
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) 45.0 6
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 65.0 9
Seated Overhead Press (Dumbbell) 65.0 9
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
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 12
Standing Calf Raise (Machine) 180.0 12
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 14

Jan. 11, 2025

Weight: 176.2

Rest day.

Jan. 12, 2025

Weight: 176.6

Program: Favorite Triple

Pre-Bulk: Push

  • 4x Iso Lateral Incline Press
  • 3x Iso Lateral Wide Chest
  • 3x Bent Arm Fly (Machine)
  • 3x Lateral Raise (Machine)
  • 3x Iso Lateral Shoulder Press
  • 2x Pull Up
  • 2x Chest Dip
  • 2x Leg Raise (Tower)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Iso Lateral Incline Press 140.0 8
Iso Lateral Incline Press 180.0 12
Iso Lateral Incline Press 200.0 8
Iso Lateral Incline Press 200.0 7
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 8
Bent Arm Fly (Machine) 160.0 8
Bent Arm Fly (Machine) 145.0 10
Bent Arm Fly (Machine) 145.0 8
Lateral Raise (Machine) 120.0 12
Lateral Raise (Machine) 130.0 10
Lateral Raise (Machine) 130.0 9
Iso Lateral Shoulder Press 90.0 8
Iso Lateral Shoulder Press 140.0 8
Iso Lateral Shoulder Press 140.0 8
Pull Up 0.0 8
Pull Up 0.0 7
Chest Dip 0.0 10
Chest Dip 0.0 8
Leg Raise (Tower) 0.0 10
Leg Raise (Tower) 0.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8

Jan. 13, 2025

Weight: 176.7

Program: Favorite Triple

Pre-Bulk: Pull

  • 4x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 11
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 7
Hammer Curl (Dumbbell) 50.0 15
Hammer Curl (Dumbbell) 55.0 9
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 8
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 10

Jan. 14, 2025

Weight: 176.8

Program: Favorite Triple

Pre-Bulk: Legs

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
Hack Squat 90.0 6
Hack Squat 90.0 5
Hack Squat 140.0 4
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 8
Romanian Deadlift (Barbell) 175.0 9
Romanian Deadlift (Barbell) 175.0 9
Romanian Deadlift (Barbell) 175.0 9
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 12

Jan. 15, 2025

Weight: 176.5

Program: Favorite Triple

Pre-Bull: Back

  • 3x Seated Row (Cable)
  • 3x Lat Pulldown (Cable)
  • 4x Reverse Fly (Machine)
  • 3x High Row (Iso Lateral)
  • 2x Pull Up
  • 2x Chest Dip
  • 2x Leg Raise (Tower)
  • 2x Iso Lateral Low Row

More Detail

Exercise Weight Reps
Seated Row (Cable) 120.0 12
Seated Row (Cable) 120.0 12
Seated Row (Cable) 130.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 190.0 9
Lat Pulldown (Cable) 190.0 8
Reverse Fly (Machine) 130.0 12
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 145.0 9
Reverse Fly (Machine) 145.0 8
High Row (Iso Lateral) 200.0 12
High Row (Iso Lateral) 220.0 10
High Row (Iso Lateral) 230.0 9
Pull Up 0.0 7
Pull Up 0.0 7
Chest Dip 0.0 10
Chest Dip 0.0 9
Leg Raise (Tower) 0.0 12
Leg Raise (Tower) 0.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10

Jan. 16, 2025

Weight: 176.2

Program: Favorite Triple

Morning Workout

  • 6x Bench Press (Barbell)
  • 3x Fly Press (dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Lying Y Deltoid Raise
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 185.0 8
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 8
Fly Press (dumbbell) 50.0 10
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8