Workout and Weight History

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April 11, 2020

Weight: 166.0

Program: Body Week

Day 1

  • 5x Squat (Barbell)
  • 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 Knee Raise With Twist

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 8
Squat (Barbell) 155.0 7
Squat (Barbell) 165.0 5
Squat (Barbell) 135.0 5
Squat (Barbell) 135.0 5
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
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
Lat Pulldown (Cable) 55.0 10
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Prone Trap Raise 10.0 10
Prone Trap Raise 7.5 12
Lateral Raise (Dumbbell) 20.0 8
Lateral Raise (Dumbbell) 20.0 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

  • 🧘 Flexibility (0:05:59)

April 12, 2020

Weight: 166.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:27:01)
  • 🚶‍♂️ Outdoor Walk: 1.1 miles (0:26:56)
  • 💪 Core Training (0:12:22)

April 13, 2020

Weight: 166.0

Program: Body Week

Day 2

  • 8x Bench Press (Barbell)
  • 2x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 175.0 2
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
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 115.0 8
Front Squat (Barbell) 115.0 8
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Leg Curl (dumbbell) 45.0 8
Leg Curl (dumbbell) 45.0 8
Leg Extension (Machine) 35.0 8
Leg Extension (Machine) 35.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:25:05)

April 14, 2020

Weight: 165.9

Weightlifting Rest Day.

April 15, 2020

Weight: 165.9

Program: Body Week

Day 3

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

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.1 miles (0:21:16)

April 16, 2020

Weight: 165.7

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Hammer Curl (Dumbbell)
  • 2x Shrug (Barbell)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 2x Wide Grip Shrug
  • 3x Concentration Curl (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
EZ Curl 80.0 10
EZ Curl 80.0 10
EZ Curl 80.0 10
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 35.0 8
Hammer Curl (Dumbbell) 35.0 8
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 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
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Wide Grip Shrug 185.0 8
Wide Grip Shrug 185.0 8
Concentration Curl (Dumbbell) 40.0 8
Concentration Curl (Dumbbell) 40.0 7
Concentration Curl (Dumbbell) 45.0 5
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 12
Triceps Rope Drag Pushdown 30.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Extension (Cable) 30.0 8
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 6
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Face Pull (Cable) 35.0 8
Face Pull (Cable) 35.0 10
Face Pull (Cable) 35.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:40)

April 17, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 💪 Core Training (0:07:33)
  • 🧘 Flexibility (0:13:14)
  • 🛞 Cross Training (0:05:00)

April 18, 2020

Weight: 165.7

Program: Body Week

Day 1

  • 6x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 4
(W) Squat (Barbell) 155.0 3
Squat (Barbell) 165.0 6
Squat (Barbell) 165.0 6
Squat (Barbell) 175.0 4
Squat (Barbell) 175.0 4
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 155.0 8
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
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Prone Trap Raise 10.0 12
Prone Trap Raise 10.0 12
Lateral Raise (Dumbbell) 17.5 10
Lateral Raise (Dumbbell) 17.5 10
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8

April 19, 2020

Weight: 165.7

Program: Body Week

Arms 2

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

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
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Incline Curl (Dumbbell) 40.0 5
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 5
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Goblet Curl 60.0 10
Goblet Curl 60.0 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
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 10
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10

April 20, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 💪 Core Training (0:07:24)
  • 🛞 Cross Training (0:04:30)

April 21, 2020

Weight: 165.7

Program: Body Week

Day 2

  • 7x Bench Press (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Romanian Deadlift (Barbell)
  • 3x Side Bend (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 5
(W) Bench Press (Barbell) 175.0 3
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 195.0 3
Bench Press (Barbell) 195.0 3
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 7
Front Squat (Barbell) 105.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Extension (Machine) 35.0 10
Leg Extension (Machine) 35.0 12
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:25)

April 22, 2020

Weight: 165.7

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 4x Hammer Curl (Dumbbell)
  • 2x Shrug (Barbell)
  • 3x Bench Press - Close Grip (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
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 4
Hammer Curl (Dumbbell) 40.0 5
Hammer Curl (Dumbbell) 40.0 4
Shrug (Barbell) 185.0 8
Shrug (Barbell) 185.0 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
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Wide Grip Shrug 185.0 6
Wide Grip Shrug 185.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
Concentration Curl (Dumbbell) 45.0 6
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 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Extension (Cable) 35.0 8
Triceps Extension (Cable) 35.0 5
Triceps Extension (Cable) 35.0 4
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Face Pull (Cable) 35.0 10
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:14:13)

April 23, 2020

Weight: 165.7

Program: Body Week

Day 3

  • 5x Deadlift (Barbell)
  • 3x Chin Up
  • 3x Incline Bench Press (Dumbbell)
  • 3x Eccentric Decline Barbell Bench
  • 1x Cable Chest Fly (standing)
  • 2x Chest Dip
  • 3x Hanging Leg Raise

More Detail

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

April 24, 2020

Weight: 165.7

Weightlifting Rest Day.

April 25, 2020

Weight: 165.7

Program: Body Week

Day 1

  • 7x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 4
(W) Squat (Barbell) 155.0 3
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
Hip Thrust (Barbell) 155.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 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
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Prone Trap Raise 12.5 10
Prone Trap Raise 12.5 10
Lateral Raise (Dumbbell) 17.5 8
Lateral Raise (Dumbbell) 17.5 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
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8

April 26, 2020

Weight: 165.7

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 40.0 8
Arnold Curl 40.0 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 8
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 5
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 4
Goblet Curl 60.0 12
Goblet Curl 60.0 12
Goblet Curl 60.0 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
Trio Curls 25.0 24
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 10
Skullcrusher (Barbell) 70.0 8
21 Curls 30.0 21
Tricep Cable Kickback 15.0 10
Tricep Cable Kickback 15.0 10

April 27, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 💪 Core Training (0:11:13)
  • 🧘 Flexibility (0:16:47)
  • 🛞 Cross Training (0:05:00)

April 28, 2020

Weight: 165.7

Program: Body Week

Day 2

  • 7x Bench Press (Barbell)
  • 3x Seated Overhead Press (Barbell)
  • 3x Front Squat (Barbell)
  • 2x Leg Curl (dumbbell)
  • 2x Leg Extension (Machine)
  • 3x Romanian Deadlift (Barbell)
  • 3x Side Bend (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 5
(W) Bench Press (Barbell) 175.0 4
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 205.0 3
Bench Press (Barbell) 205.0 3
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 8
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Front Squat (Barbell) 115.0 10
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Leg Extension (Machine) 35.0 12
Leg Extension (Machine) 35.0 12
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15
Side Bend (Dumbbell) 50.0 15

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:16:59)
  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:17:47)

April 29, 2020

Weight: 165.7

Program: Body Week

Arms 1

  • 3x EZ Curl
  • 3x Hammer Curl (Dumbbell)
  • 3x Cheat Curl
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Skullcrusher (Dumbbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Triceps Extension (Cable)
  • 3x Goblet Curl
  • 2x Middle Range Burn Out Curl
  • 3x Shrug (Barbell)
  • 3x Face Pull (Cable)
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
EZ Curl 85.0 12
EZ Curl 85.0 12
EZ Curl 85.0 12
Hammer Curl (Dumbbell) 40.0 7
Hammer Curl (Dumbbell) 40.0 6
Hammer Curl (Dumbbell) 40.0 6
Cheat Curl 95.0 4
Cheat Curl 95.0 5
Cheat Curl 95.0 4
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 7
Bench Press - Close Grip (Barbell) 155.0 7
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Rope Drag Pushdown 35.0 8
Triceps Extension (Cable) 35.0 6
Triceps Extension (Cable) 35.0 5
Triceps Extension (Cable) 35.0 6
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Goblet Curl 60.0 10
Middle Range Burn Out Curl 55.0 22
Middle Range Burn Out Curl 55.0 18
Shrug (Barbell) 185.0 10
Shrug (Barbell) 235.0 6
Shrug (Barbell) 235.0 6
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Face Pull (Cable) 40.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10
Standing Calf Raise (Dumbbell) 50.0 10

April 30, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:09:57)
  • 🛞 Cross Training (0:05:30)

May 1, 2020

Weight: 165.7

Program: Body Week

Day 3

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

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.3 miles (0:28:46)

May 2, 2020

Weight: 165.7

Weightlifting Rest Day.

May 3, 2020

Weight: 165.7

Program: Body Week

Day 1

  • 5x Squat (Barbell)
  • 2x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 2x Prone Trap Raise
  • 2x Lateral Raise (Dumbbell)
  • 3x Hanging Knee Raise With Twist
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 155.0 3
Squat (Barbell) 175.0 4
Squat (Barbell) 185.0 4
Squat (Barbell) 195.0 3
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Bent Over One Arm Row (Dumbbell) 75.0 7
Bent Over One Arm Row (Dumbbell) 75.0 7
Bent Over One Arm Row (Dumbbell) 75.0 7
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Lat Pulldown (Cable) 60.0 8
Prone Trap Raise 10.0 12
Prone Trap Raise 12.5 10
Lateral Raise (Dumbbell) 17.5 10
Lateral Raise (Dumbbell) 20.0 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
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8
Face Pull (Cable) 40.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:19)

May 4, 2020

Weight: 165.7

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 40.0 10
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Reverse Curl (Barbell) 70.0 8
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Incline Curl (Dumbbell) 40.0 6
Barbell Spider Curl 70.0 6
Barbell Spider Curl 70.0 5
Barbell Spider Curl 70.0 6
Goblet Curl 65.0 10
Goblet Curl 65.0 10
Goblet Curl 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
Trio Curls 25.0 24
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 12
Skullcrusher (Barbell) 70.0 10
21 Curls 30.0 21
Tricep Cable Kickback 20.0 6
Tricep Cable Kickback 20.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:19:26)

May 5, 2020

Weight: 165.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 💪 Core Training (0:01:07)
  • 🛞 Cross Training (0:05:00)
  • 🧘 Flexibility (0:13:49)