Workout and Weight History

Jump to:

April 3, 2020

Weight: 166.9

Rest day.

April 4, 2020

Weight: 166.7

Program: Body Week

Day 1

  • 4x Hip Thrust (Barbell)
  • 6x Hanging Leg Raise
  • 4x Lateral Raise (Dumbbell)
  • 8x Squat (Barbell)
  • 4x Prone Trap Raise
  • 6x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 6x Leg Extension (Machine)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 7
Hanging Leg Raise 0.0 7
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Lateral Raise (Dumbbell) 22.5 6
Lateral Raise (Dumbbell) 22.5 6
Lateral Raise (Dumbbell) 22.5 6
Lateral Raise (Dumbbell) 22.5 6
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Prone Trap Raise 10.0 10
Prone Trap Raise 10.0 10
Prone Trap Raise 10.0 10
Prone Trap Raise 10.0 10
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12
Leg Extension (Machine) 30.0 12

April 5, 2020

Weight: 166.6

Program: Body Week

Arms 1

  • 6x Skullcrusher (Dumbbell)
  • 6x Shrug (Barbell)
  • 6x Hammer Curl (Dumbbell)
  • 6x EZ Curl
  • 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

More Detail

Exercise Weight Reps
Skullcrusher (Dumbbell) 35.0 8
Skullcrusher (Dumbbell) 35.0 8
Skullcrusher (Dumbbell) 35.0 8
Skullcrusher (Dumbbell) 35.0 8
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 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
Bench Press - Close Grip (Barbell) 145.0 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 8
Triceps Extension (Cable) 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
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 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 7
Wide Grip Shrug 185.0 7

April 6, 2020

Weight: 166.6

Rest day.

April 7, 2020

Weight: 166.4

Program: Body Week

Day 2

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

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
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
Seated Overhead Press (Barbell) 105.0 7
Seated Overhead Press (Barbell) 105.0 7
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
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) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Leg Extension (Machine) 30.0 10
Leg Extension (Machine) 30.0 10
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 10
Leg Curl (dumbbell) 45.0 10

April 8, 2020

Weight: 166.3

Rest day.

April 9, 2020

Weight: 166.1

Program: Body Week

Day 3

  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 6x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 4x Chin Up
  • 8x Deadlift (Barbell)

More Detail

Exercise Weight Reps
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) 20.0 10
Cable Chest Fly (standing) 20.0 10
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
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 9
Incline Bench Press (Dumbbell) 65.0 9
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 8
Deadlift (Barbell) 185.0 8
Deadlift (Barbell) 205.0 7
Deadlift (Barbell) 205.0 7
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5

April 10, 2020

Weight: 166.1

Program: Body Week

Arms 2

  • 6x Reverse Curl (Barbell)
  • 6x 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)
  • 8x Arnold Curl

More Detail

Exercise Weight Reps
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) 70.0 10
Reverse Curl (Barbell) 70.0 10
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8
21 Curls 30.0 21
21 Curls 30.0 21
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 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) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 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
Goblet Curl 60.0 10
Barbell Spider Curl 65.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 3
Barbell Spider Curl 70.0 3
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Arnold Curl 40.0 10
Arnold Curl 40.0 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

April 11, 2020

Weight: 166.0

Program: Body Week

Day 1

  • 4x Hip Thrust (Barbell)
  • 6x Hanging Knee Raise With Twist
  • 4x Lateral Raise (Dumbbell)
  • 4x Prone Trap Raise
  • 6x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 10x Squat (Barbell)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 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
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 10.0 10
Prone Trap Raise 10.0 10
Prone Trap Raise 7.5 12
Prone Trap Raise 7.5 12
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 135.0 8
Squat (Barbell) 155.0 7
Squat (Barbell) 155.0 7
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5

April 12, 2020

Weight: 166.0

Rest day.

April 13, 2020

Weight: 166.0

Program: Body Week

Day 2

  • 4x Seated Overhead Press (Barbell)
  • 4x Leg Extension (Machine)
  • 4x Leg Curl (dumbbell)
  • 6x Romanian Deadlift (Barbell)
  • 6x Front Squat (Barbell)
  • 16x 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
Leg Extension (Machine) 35.0 8
Leg Extension (Machine) 35.0 8
Leg Extension (Machine) 35.0 10
Leg Extension (Machine) 35.0 10
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
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) 115.0 8
Front Squat (Barbell) 115.0 8
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 3
Bench Press (Barbell) 155.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
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
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3

April 14, 2020

Weight: 165.9

Rest day.

April 15, 2020

Weight: 165.9

Program: Body Week

Day 3

  • 8x Deadlift (Barbell)
  • 6x Hanging Leg Raise
  • 4x Chest Dip
  • 4x Cable Chest Fly (standing)
  • 6x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 6x Chin Up

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 205.0 5
Deadlift (Barbell) 205.0 5
Deadlift (Barbell) 205.0 5
Deadlift (Barbell) 205.0 5
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 8
Hanging Leg Raise 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) 20.0 8
Cable Chest Fly (standing) 20.0 8
Cable Chest Fly (standing) 20.0 8
Cable Chest Fly (standing) 20.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 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
Chin Up 0.0 8

April 16, 2020

Weight: 165.7

Program: Body Week

Arms 1

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

More Detail

Exercise Weight Reps
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Face Pull (Cable) 35.0 8
Face Pull (Cable) 35.0 8
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 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
Goblet Curl 60.0 10
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 7
Concentration Curl (Dumbbell) 40.0 7
Concentration Curl (Dumbbell) 45.0 5
Concentration Curl (Dumbbell) 45.0 5
Wide Grip Shrug 185.0 8
Wide Grip Shrug 185.0 8
Wide Grip Shrug 185.0 8
Wide Grip Shrug 185.0 8
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 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

April 17, 2020

Weight: 165.7

Rest day.

April 18, 2020

Weight: 165.7

Program: Body Week

Day 1

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

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 3
Squat (Barbell) 155.0 3
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
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
Lateral Raise (Dumbbell) 17.5 10
Lateral Raise (Dumbbell) 17.5 10
Lateral Raise (Dumbbell) 17.5 10
Lateral Raise (Dumbbell) 17.5 10
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Prone Trap Raise 10.0 12
Prone Trap Raise 10.0 12
Prone Trap Raise 10.0 12
Prone Trap Raise 10.0 12
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8

April 19, 2020

Weight: 165.7

Program: Body Week

Arms 2

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

More Detail

Exercise Weight Reps
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
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 5
Incline Curl (Dumbbell) 40.0 5
Incline Curl (Dumbbell) 40.0 5
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 5
Incline Curl (Dumbbell) 40.0 5

April 21, 2020

Weight: 165.7

Program: Body Week

Day 2

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

More Detail

Exercise Weight Reps
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Leg Extension (Machine) 35.0 10
Leg Extension (Machine) 35.0 10
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 10
Leg Curl (dumbbell) 45.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
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
Seated Overhead Press (Barbell) 105.0 7
Seated Overhead Press (Barbell) 105.0 7
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
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

April 22, 2020

Weight: 165.7

Program: Body Week

Arms 1

  • 6x Bench Press - Close Grip (Barbell)
  • 6x Face Pull (Cable)
  • 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)
  • 8x Hammer Curl (Dumbbell)
  • 6x EZ Curl

More Detail

Exercise Weight Reps
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
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
Triceps Extension (Cable) 35.0 8
Triceps Extension (Cable) 35.0 8
Triceps Extension (Cable) 35.0 5
Triceps Extension (Cable) 35.0 5
Triceps Extension (Cable) 35.0 4
Triceps Extension (Cable) 35.0 4
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 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) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 6
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 4
Hammer Curl (Dumbbell) 40.0 4
Hammer Curl (Dumbbell) 40.0 5
Hammer Curl (Dumbbell) 40.0 5
Hammer Curl (Dumbbell) 40.0 4
Hammer Curl (Dumbbell) 40.0 4
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10

April 23, 2020

Weight: 165.7

Program: Body Week

Day 3

  • 6x Chin Up
  • 6x Hanging Leg Raise
  • 4x Chest Dip
  • 2x Cable Chest Fly (standing)
  • 6x Eccentric Decline Barbell Bench
  • 6x Incline Bench Press (Dumbbell)
  • 10x 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
Chin Up 0.0 8
Chin Up 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 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 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) 20.0 10
Cable Chest Fly (standing) 20.0 10
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 150.0 8
Eccentric Decline Barbell Bench 150.0 8
Eccentric Decline Barbell Bench 155.0 8
Eccentric Decline Barbell Bench 155.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 185.0 4
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 225.0 5

April 25, 2020

Weight: 165.7

Program: Body Week

Day 1

  • 6x Hip Thrust (Barbell)
  • 6x Face Pull (Cable)
  • 6x Hanging Knee Raise With Twist
  • 4x Lateral Raise (Dumbbell)
  • 4x Prone Trap Raise
  • 6x Lat Pulldown (Cable)
  • 6x Bent Over One Arm Row (Dumbbell)
  • 14x Squat (Barbell)

More Detail

Exercise Weight Reps
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 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
Lateral Raise (Dumbbell) 17.5 8
Lateral Raise (Dumbbell) 17.5 8
Lateral Raise (Dumbbell) 17.5 8
Lateral Raise (Dumbbell) 17.5 8
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Squat (Barbell) 135.0 4
Squat (Barbell) 135.0 4
Squat (Barbell) 155.0 3
Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3
Squat (Barbell) 185.0 3

April 26, 2020

Weight: 165.7

Program: Body Week

Arms 2

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

More Detail

Exercise Weight Reps
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 4
Barbell Spider Curl 70.0 4
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 5
Incline Curl (Dumbbell) 40.0 5
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 40.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 10
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10
21 Curls 30.0 21
21 Curls 30.0 21
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 8
Skullcrusher (Barbell) 70.0 8
Trio Curls 25.0 24
Trio Curls 25.0 24
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Triceps Pushdown (Cable - Straight Bar) 65.0 8
Goblet Curl 60.0 12
Goblet Curl 60.0 12
Goblet Curl 60.0 12
Goblet Curl 60.0 12
Goblet Curl 60.0 10
Goblet Curl 60.0 10

April 28, 2020

Weight: 165.7

Program: Body Week

Day 2

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

More Detail

Exercise Weight Reps
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 10
Leg Curl (dumbbell) 45.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
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
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 155.0 5
Bench Press (Barbell) 175.0 4
Bench Press (Barbell) 175.0 4
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 205.0 3
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8

April 29, 2020

Weight: 165.7

Program: Body Week

Arms 1

  • 6x Skullcrusher (Dumbbell)
  • 6x Standing Calf Raise (Dumbbell)
  • 6x Face Pull (Cable)
  • 6x Shrug (Barbell)
  • 4x Middle Range Burn Out Curl
  • 6x Goblet Curl
  • 6x Triceps Extension (Cable)
  • 6x Triceps Rope Drag Pushdown
  • 6x Bench Press - Close Grip (Barbell)
  • 6x Cheat Curl
  • 6x Hammer Curl (Dumbbell)
  • 6x EZ Curl

More Detail

Exercise Weight Reps
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 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
Standing Calf Raise (Dumbbell) 50.0 10
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Shrug (Barbell) 235.0 6
Shrug (Barbell) 235.0 6
Shrug (Barbell) 235.0 6
Shrug (Barbell) 235.0 6
Middle Range Burn Out Curl 55.0 22
Middle Range Burn Out Curl 55.0 22
Middle Range Burn Out Curl 55.0 18
Middle Range Burn Out Curl 55.0 18
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
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 5
Triceps Extension (Cable) 35.0 5
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 7
Bench Press - Close Grip (Barbell) 155.0 7
Bench Press - Close Grip (Barbell) 155.0 7
Bench Press - Close Grip (Barbell) 155.0 7
Cheat Curl 95.0 4
Cheat Curl 95.0 4
Cheat Curl 95.0 5
Cheat Curl 95.0 5
Cheat Curl 95.0 4
Cheat Curl 95.0 4
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 6
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12

May 1, 2020

Weight: 165.7

Program: Body Week

Day 3

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

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 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 8
Hanging Leg Raise 0.0 8
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 185.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Chest Dip 0.0 8
Cable Chest Fly (standing) 20.0 10
Cable Chest Fly (standing) 20.0 10
Cable Chest Fly (standing) 20.0 10
Cable Chest Fly (standing) 20.0 10
Eccentric Decline Barbell Bench 155.0 8
Eccentric Decline Barbell Bench 155.0 8
Eccentric Decline Barbell Bench 155.0 8
Eccentric Decline Barbell Bench 155.0 8
Eccentric Decline Barbell Bench 155.0 8
Eccentric Decline Barbell Bench 155.0 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
Chin Up 0.0 8