Workout and Weight History

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March 16, 2025

Weight: 180.5

Program: Push/Pull/Legs

Bulk Day 56: Push

  • 6x Bench Press (Barbell)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Lower Chest Fly
  • 4x Lateral Raise (Dumbbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 8
Lower Chest Fly 70.0 12
Lower Chest Fly 70.0 10
Lower Chest Fly 70.0 8
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8

Daily Steps: 3986

March 17, 2025

Weight: 180.5

Program: Push/Pull/Legs

Bulk Day 57: Pull

  • 1x Bicep Curl (Cable)
  • 4x Preacher Curl (Barbell)
  • 3x Bicep Pulldown (cable)
  • 2x Hammer Curl (Dumbbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 3x Incline Shrug

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 9
(W) Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 105.0 11
Preacher Curl (Barbell) 105.0 9
Bicep Pulldown (cable) 90.0 15
Bicep Pulldown (cable) 110.0 11
Bicep Pulldown (cable) 120.0 10
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 10
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 140.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 10
Incline Shrug 65.0 15
Incline Shrug 65.0 12
Incline Shrug 65.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:10:28)

Daily Steps: 7045

March 18, 2025

Weight: 180.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:20:01)

Daily Steps: 6031

March 19, 2025

Weight: 180.6

Program: Push/Pull/Legs

Bulk Day 59: Mostly Chest

  • 5x Leg Extension (Machine)
  • 3x Seated Leg Curl (Machine)
  • 4x Incline Bench Press (Smith Machine)
  • 3x Vertical Chest Press (Plate Loaded)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 2x Chest Press (Machine)
  • 2x Chest Fly

More Detail

Exercise Weight Reps
Leg Extension (Machine) 115.0 12
Leg Extension (Machine) 115.0 12
Leg Extension (Machine) 115.0 10
Leg Extension (Machine) 115.0 9
Leg Extension (Machine) 115.0 8
Seated Leg Curl (Machine) 145.0 12
Seated Leg Curl (Machine) 145.0 10
Seated Leg Curl (Machine) 145.0 9
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 6
Incline Bench Press (Smith Machine) 155.0 9
Vertical Chest Press (Plate Loaded) 180.0 6
Vertical Chest Press (Plate Loaded) 140.0 9
Vertical Chest Press (Plate Loaded) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 120.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Chest Press (Machine) 115.0 12
Chest Press (Machine) 130.0 8
Chest Fly 190.0 9
Chest Fly 190.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:25)

Daily Steps: 7153

March 20, 2025

Weight: 180.6

Weightlifting Rest Day.

Daily Steps: 4745

March 21, 2025

Weight: 180.7

Program: Push/Pull/Legs

Bulk Day 61: Pull

  • 1x Bicep Curl (Cable)
  • 4x Incline Curl (Dumbbell)
  • 4x Preacher Curl (Cable)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 7
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 130.0 8
Preacher Curl (Cable) 120.0 8
Lat Pushdown (Kneeling, Rope) 170.0 11
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 6
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 75.0 9
Forearm Curl (Barbell) 115.0 10
Forearm Curl (Barbell) 105.0 10
Forearm Curl (Barbell) 105.0 10

Daily Steps: 4028

March 22, 2025

Weight: 180.7

Program: Push/Pull/Legs

Bulk Day 62: Push

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Cross-Body Side Deltoid Raises
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 60.0 13
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 5
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 30.0 12
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 12

Daily Steps: 6163

March 23, 2025

Weight: 180.7

Weightlifting Rest Day.

Daily Steps: 4573

March 24, 2025

Weight: 181.1

Program: Push/Pull/Legs

Bulk Day 64: Pull

  • 1x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Lying Cable Curl (Bar)
  • 2x Bicep Pulldown (cable)
  • 2x Hammer Curl (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 2x Lat Pulldown (Single Arm)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 10
(W) Preacher Curl (Barbell) 110.0 8
Preacher Curl (Barbell) 110.0 8
Preacher Curl (Barbell) 110.0 6
Lying Cable Curl (Bar) 130.0 10
Lying Cable Curl (Bar) 130.0 10
Bicep Pulldown (cable) 130.0 15
Bicep Pulldown (cable) 130.0 15
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 8
Lat Pulldown (Single Arm) 150.0 8
Lat Pulldown (Single Arm) 150.0 8

Daily Steps: 5830

March 25, 2025

Weight: 181.0

Program: Push/Pull/Legs

Bulk Day 65: Legs

  • 3x Leg Curl (dumbbell)
  • 6x Hack Squat
  • 3x Leg Press
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 11
(W) Hack Squat 140.0 4
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Leg Press 230.0 17
Leg Press 230.0 15
Leg Press 230.0 12
Calf Raise (Hack Squat Machine) 230.0 12
Calf Raise (Hack Squat Machine) 230.0 10
Calf Raise (Hack Squat Machine) 230.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:31)

Daily Steps: 6808

March 26, 2025

Weight: 181.0

Program: Push/Pull/Legs

Bulk Day 66: Push

  • 4x Incline Bench Press (Smith Machine)
  • 3x Vertical Chest Press (Plate Loaded)
  • 3x Chest Fly
  • 3x Iso Lateral Shoulder Press
  • 3x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 10
Incline Bench Press (Smith Machine) 185.0 7
Incline Bench Press (Smith Machine) 155.0 11
Vertical Chest Press (Plate Loaded) 160.0 10
Vertical Chest Press (Plate Loaded) 160.0 8
Vertical Chest Press (Plate Loaded) 160.0 7
Chest Fly 190.0 10
Chest Fly 190.0 9
Chest Fly 190.0 9
Iso Lateral Shoulder Press 140.0 6
Iso Lateral Shoulder Press 130.0 6
Iso Lateral Shoulder Press 110.0 7
Lateral Raise (Machine) 150.0 10
Lateral Raise (Machine) 150.0 8
Lateral Raise (Machine) 130.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:37)

Daily Steps: 6935

March 27, 2025

Weight: 181.0

Program: Push/Pull/Legs

Bulk Day 67: I Should Have Just Skipped This One

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 2x Incline Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 9

Daily Steps: 7230

March 28, 2025

Weight: 181.0

Program: Push/Pull/Legs

Bulk Day 68: Pull

  • 3x Arnold Curl
  • 3x Preacher Curl (Cable)
  • 1x 21 Curls
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x T Bar (Rear Delts, Chest Supported)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
Arnold Curl 50.0 10
Arnold Curl 55.0 10
Arnold Curl 55.0 8
Preacher Curl (Cable) 140.0 12
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 8
21 Curls 45.0 21
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 75.0 10
T Bar (Rear Delts, Chest Supported) 85.0 10
T Bar (Rear Delts, Chest Supported) 85.0 10
T Bar (Rear Delts, Chest Supported) 85.0 9
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 10
Forearm Curl (Barbell) 115.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:59)

Daily Steps: 6790

March 29, 2025

Weight: 181.1

Weightlifting Rest Day.

Daily Steps: 4933

March 30, 2025

Weight: 181.0

Program: Push/Pull/Legs

Bulk Day 70: Legs

  • 3x Leg Curl (dumbbell)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 19
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 11
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 140.0 10
Hack Squat 180.0 10
Hack Squat 180.0 8
Leg Press 250.0 12
Leg Press 250.0 13
Leg Press 250.0 8
Shrug (Hex Bar) 150.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:55)

Daily Steps: 4890

March 31, 2025

Weight: 181.3

Program: Push/Pull/Legs

Bulk Day 71: Push

  • 5x Bench Press (Barbell)
  • 2x Incline Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 1x Cable Chest Fly (standing)
  • 1x Lower Chest Fly
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Upper Chest Fly 30.0 10
Upper Chest Fly 40.0 15
Cable Chest Fly (standing) 50.0 15
Lower Chest Fly 60.0 12
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:59)

Daily Steps: 6040

April 1, 2025

Weight: 181.4

Program: Push/Pull/Legs

Bulk Day 72: Back

  • 3x Meadows Row
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Single-arm Cable Row
  • 2x Lat Pushdown (Kneeling, Straight Bar)
  • 3x Reverse Fly (Cable)
  • 3x Forearm Curl (Barbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Single-arm Cable Row 120.0 10
Single-arm Cable Row 120.0 10
Single-arm Cable Row 130.0 8
Lat Pushdown (Kneeling, Straight Bar) 100.0 15
Lat Pushdown (Kneeling, Straight Bar) 100.0 10
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 30.0 12
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 10
Forearm Curl (Barbell) 115.0 10
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10
Shrug (Hex Bar) 220.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:48)

Daily Steps: 6124

April 2, 2025

Weight: 181.3

Program: Push/Pull/Legs

Bulk Day 73: Legs

  • 3x Leg Curl (dumbbell)
  • 6x Hack Squat
  • 3x Leg Press

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 11
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Leg Press 250.0 15
Leg Press 250.0 14
Leg Press 250.0 10

Daily Steps: 3060

April 3, 2025

Weight: 181.4

Program: Push/Pull/Legs

Bulk Day 74: Push

  • 7x Vertical Chest Press (Plate Loaded)
  • 2x Incline Bench Press (Smith Machine)
  • 3x Chest Fly
  • 3x Lateral Raise (Machine)
  • 3x Shoulder Press (Plate Loaded)

More Detail

Exercise Weight Reps
(W) Vertical Chest Press (Plate Loaded) 90.0 8
Vertical Chest Press (Plate Loaded) 140.0 7
Vertical Chest Press (Plate Loaded) 160.0 10
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 6
Vertical Chest Press (Plate Loaded) 160.0 8
Vertical Chest Press (Plate Loaded) 160.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 6
Chest Fly 190.0 12
Chest Fly 190.0 8
Chest Fly 190.0 9
Lateral Raise (Machine) 150.0 9
Lateral Raise (Machine) 150.0 8
Lateral Raise (Machine) 130.0 10
Shoulder Press (Plate Loaded) 140.0 6
Shoulder Press (Plate Loaded) 140.0 6
Shoulder Press (Plate Loaded) 140.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:01)

Daily Steps: 6535

April 4, 2025

Weight: 181.3

Program: Push/Pull/Legs

Bulk Day 75: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Extension (Cable)
  • 1x Bicep Curl (Cable)
  • 3x Preacher Curl (Dumbbell)
  • 2x Bicep Pulldown (cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 11
(W) Bicep Curl (Cable) 120.0 8
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 10
Preacher Curl (Dumbbell) 40.0 8
Bicep Pulldown (cable) 140.0 15
Bicep Pulldown (cable) 140.0 15

Daily Steps: 4139

April 5, 2025

Weight: 181.4

Program: Push/Pull/Legs

Bulk Day 76: Pull

  • 4x Preacher Curl (Barbell)
  • 1x 21 Curls
  • 3x Chest Supported Barbell Row
  • 2x Lat Pulldown (Single Arm)
  • 2x T Bar (Rear Delts, Chest Supported)
  • 1x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 115.0 6
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 7
21 Curls 45.0 21
Chest Supported Barbell Row 135.0 10
Chest Supported Barbell Row 135.0 10
Chest Supported Barbell Row 135.0 10
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
T Bar (Rear Delts, Chest Supported) 85.0 10
T Bar (Rear Delts, Chest Supported) 85.0 8
Shrug (Dumbbell) 75.0 24

Daily Steps: 3795

April 6, 2025

Weight: 181.2

Weightlifting Rest Day.

Daily Steps: 2760

April 7, 2025

Weight: 181.6

Program: Push/Pull/Legs

Bulk Day 78: Legs

  • 3x Leg Curl (dumbbell)
  • 6x Hack Squat
  • 3x Leg Press
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 11
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 180.0 12
Hack Squat 180.0 12
Hack Squat 180.0 10
Leg Press 250.0 18
Leg Press 250.0 10
Leg Press 250.0 12
Calf Raise (Hack Squat Machine) 250.0 12
Calf Raise (Hack Squat Machine) 250.0 10
Calf Raise (Hack Squat Machine) 250.0 11

Daily Steps: 4501

April 8, 2025

Weight: 181.6

Program: Push/Pull/Legs

Bulk Day 79: Push

  • 6x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Dumbbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 70.0 8
Lateral Raise (Dumbbell) 35.0 15
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 9
Triceps Extension (Cable) 120.0 14
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10

Daily Steps: 4626

April 9, 2025

Weight: 181.6

Program: Push/Pull/Legs

Bulk Day 80: Pull

  • 4x Preacher Curl (Machine)
  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 3x Iso Lateral Seated Row
  • 3x High Cable Curl
  • 3x Reverse Fly (Machine)

More Detail

Exercise Weight Reps
Preacher Curl (Machine) 9.0 12
Preacher Curl (Machine) 110.0 11
Preacher Curl (Machine) 120.0 10
Preacher Curl (Machine) 120.0 8
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8
Seated Row (Cable) 132.0 10
Seated Row (Cable) 152.0 8
Seated Row (Cable) 132.0 10
Iso Lateral Seated Row 90.0 12
Iso Lateral Seated Row 110.0 10
Iso Lateral Seated Row 110.0 8
High Cable Curl 35.0 10
High Cable Curl 35.0 11
High Cable Curl 35.0 8
Reverse Fly (Machine) 160.0 10
Reverse Fly (Machine) 160.0 8
Reverse Fly (Machine) 145.0 9

Daily Steps: 6193