Workout and Weight History

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March 17, 2020

Weight: 168.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:13)
  • 🚶‍♂️ Outdoor Walk: 1.6 miles (0:37:54)

Daily Steps: 5353

March 18, 2020

Weight: 168.7

Program: Body Week

Afternoon Workout

  • 5x Arnold Curl
  • 3x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bench Press - Close Grip (Barbell)
  • 2x Trio Curls
  • 3x Skullcrusher (Barbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:04:49)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:00)

Daily Steps: 5551

March 19, 2020

Weight: 168.7

Program: Body Week

Midday Workout

  • 5x Decline Bench Press (Dumbbell)
  • 3x Chest Dip
  • 4x Incline Bench Press (Barbell)
  • 2x Cable Chest Fly (standing)
  • 4x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

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

Daily Steps: 3674

March 20, 2020

Weight: 168.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:17:58)
  • 🚶‍♂️ Indoor Walk: 3.8 miles (1:05:06)

Daily Steps: 10714

March 21, 2020

Weight: 168.5

Program: Body Week

Day 1

  • 4x Squat (Barbell)
  • 2x Lunge (Dumbbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Rope Lat Pushdown
  • 2x Face Pull (Cable)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:15:59)
  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:21:53)

Daily Steps: 6820

March 22, 2020

Weight: 168.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:16:29)
  • 🧘 Flexibility (0:15:43)
  • 💪 Core Training (0:11:20)
  • 🚶‍♂️ Outdoor Walk: 1.9 miles (0:33:13)

Daily Steps: 8158

March 23, 2020

Weight: 168.3

Program: Body Week

Day 2

  • 6x Bench Press (Barbell)
  • 2x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Hanging Leg Raise

More Detail

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

Daily Steps: 4893

March 24, 2020

Weight: 168.2

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 2x Shrug (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 2x Shrug (Dumbbell)
  • 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) 30.0 12
Hammer Curl (Dumbbell) 30.0 12
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10
Skullcrusher (Dumbbell) 30.0 12
Skullcrusher (Dumbbell) 30.0 10
Skullcrusher (Dumbbell) 30.0 12
Shrug (Dumbbell) 70.0 12
Shrug (Dumbbell) 70.0 12
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Standing Calf Raise (Dumbbell) 70.0 8
Standing Calf Raise (Dumbbell) 70.0 8
Standing Calf Raise (Dumbbell) 60.0 8
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 60.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:25)

Daily Steps: 6949

March 25, 2020

Weight: 168.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:45)
  • 🚶‍♂️ Indoor Walk: 3.7 miles (1:05:43)
  • 🛞 Cross Training (0:08:00)

Daily Steps: 10763

March 26, 2020

Weight: 167.9

Program: Body Week

Day 3

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

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 135.0 5
(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
Chin Up 0.0 8
Chin Up 0.0 8
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 145.0 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
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:19:31)

Daily Steps: 6354

March 27, 2020

Weight: 167.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:07:39)
  • 🚶‍♂️ Outdoor Walk: 1.8 miles (0:32:25)

Daily Steps: 7503

March 28, 2020

Weight: 167.6

Program: Body Week

Day 1

  • 4x Squat (Barbell)
  • 1x Hip Thrust (Barbell)
  • 1x Lunge (Dumbbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Face Pull (Cable)
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 5
Hip Thrust (Barbell) 155.0 8
Lunge (Dumbbell) 35.0 12
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
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Lat Pulldown (Cable) 50.0 10
Face Pull (Cable) 30.0 12
Face Pull (Cable) 30.0 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

Daily Steps: 2624

March 29, 2020

Weight: 167.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:06:12)
  • 🚶‍♂️ Indoor Walk: 2.5 miles (0:43:56)

Daily Steps: 7844

March 30, 2020

Weight: 167.5

Program: Body Week

Midday Workout

  • 7x Bench Press (Barbell)
  • 5x Decline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Chest Dip
  • 3x Lateral Raise (Dumbbell)
  • 3x Arnold Press (Dumbbell)
  • 2x Face Pull (Cable)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:31)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:18:40)

Daily Steps: 5531

March 31, 2020

Weight: 167.3

Program: Body Week

Arms 2

  • 4x Arnold Curl
  • 3x Reverse Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 1x Trio Curls
  • 3x Skullcrusher (Barbell)
  • 1x 21 Curls
  • 2x Tricep Cable Kickback

More Detail

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

Daily Steps: 3995

April 1, 2020

Weight: 167.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:16:53)
  • 💪 Core Training (0:05:58)
  • 🛞 Cross Training (0:04:00)
  • 🚶‍♂️ Outdoor Walk: 1.9 miles (0:34:26)
  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:16:10)

Daily Steps: 9676

April 2, 2020

Weight: 167.0

Program: Body Week

Morning Workout

  • 4x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x Straight-arm Lat Pushdown
  • 3x Inverted Row (Bodyweight)
  • 3x Seated Row (Cable)
  • 3x Prone Trap Raise
  • 3x Face Pull (Cable)
  • 3x Shrug (Dumbbell)

More Detail

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

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:06:47)

Daily Steps: 3817

April 3, 2020

Weight: 166.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:06:04)
  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:15:52)
  • 🛞 Cross Training (0:04:30)
  • 💪 Core Training (0:03:59)

Daily Steps: 5353

April 4, 2020

Weight: 166.7

Program: Body Week

Day 1

  • 4x Squat (Barbell)
  • 3x Leg Extension (Machine)
  • 2x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

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

Daily Steps: 4890

April 5, 2020

Weight: 166.6

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x 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 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
Hammer Curl (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 8
Skullcrusher (Dumbbell) 35.0 8
Skullcrusher (Dumbbell) 35.0 8
Skullcrusher (Dumbbell) 35.0 10
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 7
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 8
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 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8
Goblet Curl 60.0 8

Daily Steps: 2873

April 6, 2020

Weight: 166.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.1 miles (0:03:08)
  • 🧘 Flexibility (0:14:12)
  • 💪 Core Training (0:05:10)
  • 🛞 Cross Training (0:05:00)
  • 🚶‍♂️ Outdoor Walk: 1.3 miles (0:31:11)

Daily Steps: 6189

April 7, 2020

Weight: 166.4

Program: Body Week

Day 2

  • 6x Bench Press (Barbell)
  • 2x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 3x 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 8
Bench Press (Barbell) 155.0 8
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Seated Overhead Press (Barbell) 105.0 7
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 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Extension (Machine) 30.0 10
Leg Extension (Machine) 35.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12
Side Bend (Dumbbell) 50.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:23:36)

Daily Steps: 5535

April 8, 2020

Weight: 166.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:11:29)
  • 💪 Core Training (0:13:37)
  • 🧘 Flexibility (0:13:43)
  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:18:39)

Daily Steps: 6275

April 9, 2020

Weight: 166.1

Program: Body Week

Day 3

  • 4x Deadlift (Barbell)
  • 2x Chin Up
  • 3x Incline Bench Press (Dumbbell)
  • 3x Eccentric Decline Barbell Bench
  • 2x Cable Chest Fly (standing)
  • 2x Chest Dip

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 8
Deadlift (Barbell) 205.0 7
Deadlift (Barbell) 225.0 5
Chin Up 0.0 8
Chin Up 0.0 8
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 9
Eccentric Decline Barbell Bench 140.0 8
Eccentric Decline Barbell Bench 145.0 8
Eccentric Decline Barbell Bench 145.0 8
Cable Chest Fly (standing) 15.0 10
Cable Chest Fly (standing) 20.0 10
Chest Dip 0.0 8
Chest Dip 0.0 8

Daily Steps: 3142

April 10, 2020

Weight: 166.1

Program: Body Week

Arms 2

  • 4x Arnold Curl
  • 3x Reverse Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Barbell Spider Curl
  • 3x Goblet Curl
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 1x Trio Curls
  • 3x Skullcrusher (Barbell)
  • 1x 21 Curls
  • 3x Tricep Cable Kickback

More Detail

Exercise Weight Reps
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 65.0 10
Reverse Curl (Barbell) 70.0 10
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 8
Barbell Spider Curl 65.0 8
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 3
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Triceps Pushdown (Cable - Straight Bar) 60.0 12
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Triceps Pushdown (Cable - Straight Bar) 65.0 10
Trio Curls 25.0 24
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
21 Curls 30.0 21
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8
Tricep Cable Kickback 15.0 8

Daily Steps: 4330