← fitness

Training Log

258 sessions tracked via Strong.

April 2026 3 sessions 36.0k lbs 14 exercises
Early Morning Workout Tue, Apr 7
47m 15.1k lbs 5 exercises
Squat (Barbell) 45 lbs x 3 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps
1 45 lbs x 3 reps
2 135 lbs x 3 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 225 lbs x 3 reps
6 225 lbs x 3 reps
Bench Press (Barbell) 135 lbs x 3 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 185 lbs x 3 reps, 185 lbs x 3 reps
1 135 lbs x 3 reps
2 135 lbs x 3 reps
3 185 lbs x 3 reps
4 185 lbs x 3 reps
5 185 lbs x 3 reps
Deadlift (Barbell) 135 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 275 lbs x 3 reps, 275 lbs x 3 reps
1 135 lbs x 3 reps
2 225 lbs x 3 reps
3 275 lbs x 3 reps
4 275 lbs x 3 reps
5 275 lbs x 3 reps
Lat Pulldown (Cable) 3 x 160 lbs x 8 reps
Triceps Extension 3 x 70 lbs x 10 reps
Midday Workout Sat, Apr 4
1h 3m 13.0k lbs 6 exercises
Pull Up 35 lbs x 6 reps, 38 lbs x 6 reps, 35 lbs x 6 reps, 35 lbs x 6 reps, 35 lbs x 6 reps
1 35 lbs x 6 reps
2 38 lbs x 6 reps
3 35 lbs x 6 reps
4 35 lbs x 6 reps
5 35 lbs x 6 reps
Overhead Press (Barbell) 135 lbs x 6 reps, 135 lbs x 6 reps, 135 lbs x 6 reps, 135 lbs x 6 reps, 135 lbs x 10 reps
1 135 lbs x 6 reps
2 135 lbs x 6 reps
3 135 lbs x 6 reps
4 135 lbs x 6 reps
5 135 lbs x 10 reps
Lat Pulldown (Cable) 190 lbs x 6 reps, 190 lbs x 6 reps, 170 lbs x 6 reps, 170 lbs x 6 reps, 170 lbs x 6 reps
1 190 lbs x 6 reps
2 190 lbs x 6 reps
3 170 lbs x 6 reps
4 170 lbs x 6 reps
5 170 lbs x 6 reps
chek press 5 x 30 lbs x 6 reps
Bicep Curl (Dumbbell) 35 lbs x 6 reps, 35 lbs x 6 reps, 35 lbs x 6 reps, 35 lbs x 6 reps, 50 lbs x 6 reps
1 35 lbs x 6 reps
2 35 lbs x 6 reps
3 35 lbs x 6 reps
4 35 lbs x 6 reps
5 50 lbs x 6 reps
Hanging Leg Raise 3 x 8 reps
Base Level A Fri, Apr 3
32m 7.9k lbs 5 exercises
Incline Bench Press (Dumbbell) 3 x 70 lbs x 8 reps
Incline Row (Dumbbell) 3 x 135 lbs x 8 reps
Lateral Raise (Dumbbell) 2 x 30 lbs x 8 reps
Bicep Curl (Dumbbell) 40 lbs x 10 reps, 40 lbs x 10 reps, 35 lbs x 10 reps
1 40 lbs x 10 reps
2 40 lbs x 10 reps
3 35 lbs x 10 reps
Chest Dip 3 x 44 lbs x 10 reps
March 2026 15 sessions 313.6k lbs 28 exercises
Day 2 Tue, Mar 31
57m 14.8k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 8 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 300 lbs x 1 reps, 225 lbs x 10 reps
1 45 lbs x 10 reps
2 95 lbs x 8 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 275 lbs x 1 reps
300 lbs x 1 reps
9 225 lbs x 10 reps
Bench Press (Dumbbell) 75 lbs x 8 reps, 75 lbs x 8 reps, 75 lbs x 12 reps
1 75 lbs x 8 reps
2 75 lbs x 8 reps
3 75 lbs x 12 reps
Wide Pull Up 8 reps, 20 lbs x 8 reps, 20 lbs x 8 reps
1 8 reps
2 20 lbs x 8 reps
3 20 lbs x 8 reps
Seated Row (Cable) 170 lbs x 10 reps, 190 lbs x 10 reps, 210 lbs x 8 reps
1 170 lbs x 10 reps
2 190 lbs x 10 reps
3 210 lbs x 8 reps
Chest Fly (Dumbbell) 30 lbs x 12 reps, 30 lbs x 12 reps, 30 lbs x 10 reps
1 30 lbs x 12 reps
2 30 lbs x 12 reps
3 30 lbs x 10 reps
Day 1 Sun, Mar 29
1h 5m 17.9k lbs 7 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 445 lbs x 1 reps, 445 lbs x 1 reps
1 45 lbs x 5 reps
2 135 lbs x 3 reps
3 225 lbs x 3 reps
4 275 lbs x 1 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 445 lbs x 1 reps
9 445 lbs x 1 reps
Spoto Press 45 lbs x 10 reps, 135 lbs x 8 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 290 lbs x 1 reps, 275 lbs x 2 reps, 255 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 8 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 245 lbs x 1 reps
6 275 lbs x 1 reps
7 290 lbs x 1 reps
8 275 lbs x 2 reps
9 255 lbs x 3 reps
Triceps Extension 3 x 90 lbs x 15 reps
Rear Delt Flyes 30 lbs x 8 reps, 20 lbs x 8 reps, 20 lbs x 8 reps
1 30 lbs x 8 reps
2 20 lbs x 8 reps
3 20 lbs x 8 reps
Bicep Curl (Dumbbell) 3 x 40 lbs x 8 reps
Triceps Extension (Dumbbell) 3 x 45 lbs x 10 reps
Face Pull (Cable) 3 x 70 lbs x 12 reps
Day 4 Wed, Mar 25
1h 13m 16.9k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 545 lbs x 1 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 1 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 455 lbs x 1 reps
9 495 lbs x 1 reps
10 545 lbs x 1 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 8 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 215 lbs x 1 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 275 lbs x 1 reps, 240 lbs x 5 reps, 240 lbs x 5 reps, 240 lbs x 3 reps, 240 lbs x 3 reps, 240 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 8 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 215 lbs x 1 reps
6 225 lbs x 1 reps
7 255 lbs x 1 reps
8 275 lbs x 1 reps
9 240 lbs x 5 reps
10 240 lbs x 5 reps
11 240 lbs x 3 reps
12 240 lbs x 3 reps
13 240 lbs x 3 reps
Triceps Extension 115 lbs x 8 reps, 115 lbs x 8 reps, 100 lbs x 8 reps
1 115 lbs x 8 reps
2 115 lbs x 8 reps
3 100 lbs x 8 reps
Rear Delt Flyes 3 x 30 lbs x 10 reps
Reverse Fly (Dumbbell) 3 x 25 lbs x 10 reps
Morning Workout Sun, Mar 22
1h 32m 19.2k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 8 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 545 lbs x 1 reps, 545 lbs x 1 reps
1 45 lbs x 8 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 315 lbs x 3 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 455 lbs x 1 reps
9 495 lbs x 1 reps
545 lbs x 1 reps
545 lbs x 1 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 255 lbs x 3 reps, 255 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 255 lbs x 3 reps
7 255 lbs x 3 reps
Triceps Extension 3 x 70 lbs x 15 reps
Lat Pulldown (Cable) 3 x 180 lbs x 8 reps
Bicep Curl (Dumbbell) 3 x 30 lbs x 12 reps
Day 1 Sat, Mar 21
1h 27m 25.4k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 430 lbs x 1 reps, 390 lbs x 3 reps
1 45 lbs x 5 reps
2 135 lbs x 3 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 430 lbs x 1 reps
9 390 lbs x 3 reps
Spoto Press 45 lbs x 10 reps, 135 lbs x 8 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 255 lbs x 3 reps, 255 lbs x 3 reps, 255 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 8 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 255 lbs x 3 reps
6 255 lbs x 3 reps
7 255 lbs x 3 reps
Leg Press 4 x 388 lbs x 8 reps
Bicep Curl (Barbell) 3 x 80 lbs x 8 reps
Rear Delt Flyes 3 x 20 lbs x 8 reps
Day 2 Wed, Mar 18
1h 57m 25.1k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 275 lbs x 1 reps, 300 lbs x 1 reps, 300 lbs x 1 reps, 275 lbs x 1 reps, 250 lbs x 3 reps, 250 lbs x 3 reps, 250 lbs x 3 reps, 250 lbs x 3 reps, 250 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 255 lbs x 1 reps
7 275 lbs x 1 reps
300 lbs x 1 reps
300 lbs x 1 reps
10 275 lbs x 1 reps
11 250 lbs x 3 reps
12 250 lbs x 3 reps
13 250 lbs x 3 reps
14 250 lbs x 3 reps
15 250 lbs x 3 reps
Deficit Deadlift (Barbell) 225 lbs x 3 reps, 225 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 2 reps, 455 lbs x 3 reps, 455 lbs x 3 reps, 455 lbs x 3 reps
1 225 lbs x 3 reps
2 225 lbs x 3 reps
3 315 lbs x 3 reps
4 365 lbs x 1 reps
5 405 lbs x 1 reps
6 455 lbs x 1 reps
7 495 lbs x 2 reps
8 455 lbs x 3 reps
9 455 lbs x 3 reps
10 455 lbs x 3 reps
Bench Press (Dumbbell) 80 lbs x 10 reps, 80 lbs x 8 reps, 75 lbs x 8 reps, 75 lbs x 8 reps
1 80 lbs x 10 reps
2 80 lbs x 8 reps
3 75 lbs x 8 reps
4 75 lbs x 8 reps
Seated Row (Cable) 150 lbs x 10 reps, 170 lbs x 10 reps, 190 lbs x 10 reps, 250 lbs x 5 reps
1 150 lbs x 10 reps
2 170 lbs x 10 reps
3 190 lbs x 10 reps
4 250 lbs x 5 reps
Day 1 Mon, Mar 16
1h 28m 17.3k lbs 4 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 425 lbs x 1 reps, 385 lbs x 3 reps, 385 lbs x 3 reps, 385 lbs x 3 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 425 lbs x 1 reps
8 385 lbs x 3 reps
9 385 lbs x 3 reps
10 385 lbs x 3 reps
Spoto Press 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 8 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 255 lbs x 1 reps, 285 lbs x 1 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 8 reps
4 185 lbs x 5 reps
5 225 lbs x 3 reps
6 255 lbs x 1 reps
7 285 lbs x 1 reps
8 245 lbs x 3 reps
9 245 lbs x 3 reps
10 245 lbs x 3 reps
11 245 lbs x 3 reps
12 245 lbs x 3 reps
Bicep Curl (Dumbbell) 40 lbs x 10 reps, 40 lbs x 10 reps, 40 lbs x 8 reps
1 40 lbs x 10 reps
2 40 lbs x 10 reps
3 40 lbs x 8 reps
Rear Delt Flyes 3 x 25 lbs x 10 reps
Base Level A Sun, Mar 15
35m 6.3k lbs 6 exercises
Incline Bench Press (Dumbbell) 3 x 70 lbs x 8 reps
Pull Up 3 x 8 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 8 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 10 reps
Chest Dip 3 x 44 lbs x 10 reps
Triceps Extension (Dumbbell) 3 x 60 lbs x 10 reps
Early Morning Workout Sat, Mar 14
1h 34m 21.9k lbs 4 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 545 lbs x 1 reps, 425 lbs x 3 reps, 425 lbs x 3 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 455 lbs x 1 reps
8 495 lbs x 1 reps
9 545 lbs x 1 reps
10 425 lbs x 3 reps
11 425 lbs x 3 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 10 reps, 185 lbs x 5 reps, 225 lbs x 1 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 10 reps
4 185 lbs x 5 reps
5 225 lbs x 1 reps
6 245 lbs x 3 reps
7 245 lbs x 3 reps
8 245 lbs x 3 reps
9 245 lbs x 6 reps
Seated Row (Cable) 150 lbs x 10 reps, 170 lbs x 10 reps, 180 lbs x 10 reps
1 150 lbs x 10 reps
2 170 lbs x 10 reps
3 180 lbs x 10 reps
Triceps Extension 60 lbs x 10 reps, 60 lbs x 8 reps, 60 lbs x 8 reps
1 60 lbs x 10 reps
2 60 lbs x 8 reps
3 60 lbs x 8 reps
Day 2 Wed, Mar 11
1h 29m 21.6k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 275 lbs x 1 reps, 295 lbs x 1 reps, 265 lbs x 3 reps, 245 lbs x 4 reps, 245 lbs x 4 reps, 245 lbs x 3 reps, 245 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 255 lbs x 1 reps
7 275 lbs x 1 reps
8 295 lbs x 1 reps
9 265 lbs x 3 reps
10 245 lbs x 4 reps
11 245 lbs x 4 reps
12 245 lbs x 3 reps
13 245 lbs x 3 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 445 lbs x 1 reps, 445 lbs x 1 reps, 425 lbs x 3 reps, 405 lbs x 3 reps, 405 lbs x 3 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 445 lbs x 1 reps
8 445 lbs x 1 reps
9 425 lbs x 3 reps
10 405 lbs x 3 reps
11 405 lbs x 3 reps
Bench Press (Dumbbell) 3 x 65 lbs x 10 reps
Wide Pull Up 3 x 8 reps
Seated Row (Cable) 140 lbs x 10 reps, 150 lbs x 10 reps, 150 lbs x 10 reps
1 140 lbs x 10 reps
2 150 lbs x 10 reps
3 150 lbs x 10 reps
Day 1 Mon, Mar 9
1h 16m 16.4k lbs 5 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 385 lbs x 1 reps, 415 lbs x 1 reps, 335 lbs x 4 reps, 335 lbs x 4 reps, 305 lbs x 5 reps, 305 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 385 lbs x 1 reps
8 415 lbs x 1 reps
9 335 lbs x 4 reps
10 335 lbs x 4 reps
11 305 lbs x 5 reps
12 305 lbs x 5 reps
Spoto Press 135 lbs x 10 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 280 lbs x 1 reps, 260 lbs x 3 reps, 260 lbs x 3 reps, 245 lbs x 3 reps
1 135 lbs x 10 reps
2 185 lbs x 3 reps
3 225 lbs x 1 reps
4 255 lbs x 1 reps
5 280 lbs x 1 reps
6 260 lbs x 3 reps
7 260 lbs x 3 reps
8 245 lbs x 3 reps
Bicep Curl (Dumbbell) 40 lbs x 10 reps, 40 lbs x 8 reps, 40 lbs x 8 reps
1 40 lbs x 10 reps
2 40 lbs x 8 reps
3 40 lbs x 8 reps
Rear Delt Flyes 3 x 20 lbs x 10 reps
Hanging Leg Raise 2 x 8 reps
Day 4 Sat, Mar 7
1h 27m 44.1k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 465 lbs x 2 reps, 465 lbs x 2 reps, 405 lbs x 5 reps, 425 lbs x 5 reps, 435 lbs x 5 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 465 lbs x 2 reps
8 465 lbs x 2 reps
9 405 lbs x 5 reps
10 425 lbs x 5 reps
11 435 lbs x 5 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 8 reps, 135 lbs x 8 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
1 45 lbs x 10 reps
2 95 lbs x 8 reps
3 135 lbs x 8 reps
4 185 lbs x 5 reps
5 225 lbs x 5 reps
6 225 lbs x 5 reps
7 225 lbs x 5 reps
8 225 lbs x 5 reps
9 225 lbs x 5 reps
Leg Press 4 x 475 lbs x 10 reps
Pendlay Row (Barbell) 45 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 8 reps
1 45 lbs x 10 reps
2 90 lbs x 10 reps
3 90 lbs x 10 reps
4 90 lbs x 8 reps
Reverse Fly (Dumbbell) 3 x 25 lbs x 10 reps
Day 3 Fri, Mar 6
1h 36m 20.9k lbs 5 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 385 lbs x 1 reps, 385 lbs x 1 reps, 405 lbs x 1 reps, 365 lbs x 3 reps, 335 lbs x 3 reps, 335 lbs x 3 reps, 335 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 1 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 385 lbs x 1 reps
8 385 lbs x 1 reps
9 405 lbs x 1 reps
10 365 lbs x 3 reps
11 335 lbs x 3 reps
12 335 lbs x 3 reps
13 335 lbs x 3 reps
Pin Press 135 lbs x 5 reps, 225 lbs x 3 reps, 265 lbs x 1 reps, 285 lbs x 1 reps, 305 lbs x 2 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 265 lbs x 1 reps
4 285 lbs x 1 reps
305 lbs x 2 reps
Incline Bench Press (Barbell) 165 lbs x 10 reps, 165 lbs x 10 reps, 165 lbs x 8 reps
1 165 lbs x 10 reps
2 165 lbs x 10 reps
3 165 lbs x 8 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 145 lbs x 8 reps
Bench Press (Barbell) 275 lbs x 1 reps, 225 lbs x 9 reps
1 275 lbs x 1 reps
2 225 lbs x 9 reps
Day 2 Tue, Mar 3
51m 14.3k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 290 lbs x 1 reps, 265 lbs x 2 reps, 240 lbs x 5 reps, 240 lbs x 4 reps, 240 lbs x 4 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 255 lbs x 1 reps
7 290 lbs x 1 reps
8 265 lbs x 2 reps
9 240 lbs x 5 reps
10 240 lbs x 4 reps
11 240 lbs x 4 reps
Stiff Leg Deadlift (Barbell) 3 x 245 lbs x 8 reps
Bench Press (Dumbbell) 3 x 60 lbs x 10 reps
Wide Pull Up 8 reps, 8 reps, 6 reps
1 8 reps
2 8 reps
3 6 reps
Day 1 Mon, Mar 2
57m 31.3k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 375 lbs x 2 reps, 335 lbs x 5 reps, 300 lbs x 5 reps, 300 lbs x 5 reps, 300 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 375 lbs x 2 reps
7 335 lbs x 5 reps
8 300 lbs x 5 reps
9 300 lbs x 5 reps
10 300 lbs x 5 reps
Spoto Press 135 lbs x 10 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 275 lbs x 1 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
1 135 lbs x 10 reps
2 185 lbs x 3 reps
3 225 lbs x 1 reps
4 275 lbs x 1 reps
5 225 lbs x 5 reps
6 225 lbs x 5 reps
7 225 lbs x 5 reps
Leg Press 388 lbs x 10 reps, 478 lbs x 5 reps, 568 lbs x 5 reps, 658 lbs x 5 reps, 658 lbs x 5 reps
1 388 lbs x 10 reps
2 478 lbs x 5 reps
3 568 lbs x 5 reps
4 658 lbs x 5 reps
5 658 lbs x 5 reps
February 2026 14 sessions 407.5k lbs 23 exercises
Day 4 Fri, Feb 27
1h 12m 25.3k lbs 3 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 2 reps, 455 lbs x 2 reps, 385 lbs x 5 reps, 405 lbs x 5 reps, 425 lbs x 5 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 455 lbs x 2 reps
8 455 lbs x 2 reps
9 385 lbs x 5 reps
10 405 lbs x 5 reps
11 425 lbs x 5 reps
Bench Press (Barbell) 135 lbs x 8 reps, 185 lbs x 3 reps, 225 lbs x 9 reps, 205 lbs x 5 reps, 200 lbs x 8 reps, 200 lbs x 6 reps, 200 lbs x 5 reps
1 135 lbs x 8 reps
2 185 lbs x 3 reps
3 225 lbs x 9 reps
4 205 lbs x 5 reps
5 200 lbs x 8 reps
6 200 lbs x 6 reps
7 200 lbs x 5 reps
Seated Row (Cable) 3 x 150 lbs x 10 reps
Day 2 Tue, Feb 24
1h 19m 22.8k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 275 lbs x 1 reps, 290 lbs x 1 reps, 275 lbs x 2 reps, 265 lbs x 2 reps, 245 lbs x 4 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 1 reps
6 255 lbs x 1 reps
7 275 lbs x 1 reps
290 lbs x 1 reps
9 275 lbs x 2 reps
10 265 lbs x 2 reps
11 245 lbs x 4 reps
12 245 lbs x 3 reps
13 245 lbs x 3 reps
14 245 lbs x 3 reps
Romanian Deadlift (Barbell) 3 x 285 lbs x 10 reps
Bench Press (Dumbbell) 4 x 55 lbs x 10 reps
Wide Pull Up 3 x 8 reps
Seated Row (Cable) 3 x 140 lbs x 10 reps
Hanging Leg Raise 2 x 8 reps
Day 1 Mon, Feb 23
1h 22m 37.7k lbs 5 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 2 reps, 330 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 3 reps
6 365 lbs x 2 reps
7 330 lbs x 5 reps
8 295 lbs x 5 reps
9 295 lbs x 5 reps
Spoto Press 135 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 215 lbs x 6 reps, 195 lbs x 8 reps, 195 lbs x 8 reps, 195 lbs x 8 reps
1 135 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 215 lbs x 6 reps
5 195 lbs x 8 reps
6 195 lbs x 8 reps
7 195 lbs x 8 reps
Leg Press 285 lbs x 10 reps, 385 lbs x 8 reps, 480 lbs x 6 reps, 565 lbs x 6 reps, 650 lbs x 8 reps
1 285 lbs x 10 reps
2 385 lbs x 8 reps
3 480 lbs x 6 reps
4 565 lbs x 6 reps
5 650 lbs x 8 reps
Bicep Curl (Barbell) 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 8 reps
1 80 lbs x 10 reps
2 80 lbs x 10 reps
3 80 lbs x 8 reps
Rear Delt Flyes 3 x 20 lbs x 10 reps
Day 3 Sat, Feb 21
1h 33m 29.3k lbs 7 exercises
Paused Squat 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 350 lbs x 2 reps, 305 lbs x 5 reps, 265 lbs x 7 reps, 265 lbs x 7 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps
6 315 lbs x 1 reps
7 350 lbs x 2 reps
8 305 lbs x 5 reps
9 265 lbs x 7 reps
10 265 lbs x 7 reps
Pin Press 135 lbs x 10 reps, 185 lbs x 5 reps, 225 lbs x 8 reps, 265 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 2 reps
1 135 lbs x 10 reps
2 185 lbs x 5 reps
3 225 lbs x 8 reps
4 265 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 2 reps
Incline Bench Press (Barbell) 135 lbs x 8 reps, 155 lbs x 10 reps, 155 lbs x 8 reps, 155 lbs x 8 reps
1 135 lbs x 8 reps
2 155 lbs x 10 reps
3 155 lbs x 8 reps
4 155 lbs x 8 reps
Chest Fly (Dumbbell) 3 x 35 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 145 lbs x 8 reps
Triceps Extension 3 x 60 lbs x 10 reps
Bench Press (Barbell) 2 x 225 lbs x 5 reps
Day 2 Thu, Feb 19
1h 19m 23.8k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 285 lbs x 1 reps, 255 lbs x 4 reps, 235 lbs x 5 reps, 235 lbs x 4 reps, 235 lbs x 4 reps, 235 lbs x 4 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 285 lbs x 1 reps
8 255 lbs x 4 reps
9 235 lbs x 5 reps
10 235 lbs x 4 reps
11 235 lbs x 4 reps
12 235 lbs x 4 reps
Romanian Deadlift (Barbell) 275 lbs x 3 reps, 275 lbs x 10 reps, 275 lbs x 10 reps, 275 lbs x 10 reps
1 275 lbs x 3 reps
2 275 lbs x 10 reps
3 275 lbs x 10 reps
4 275 lbs x 10 reps
Bench Press (Dumbbell) 4 x 55 lbs x 12 reps
Wide Pull Up 8 reps, 10 reps, 8 reps
1 8 reps
2 10 reps
3 8 reps
Seated Row (Cable) 140 lbs x 10 reps, 120 lbs x 10 reps, 120 lbs x 10 reps
1 140 lbs x 10 reps
2 120 lbs x 10 reps
3 120 lbs x 10 reps
Hanging Leg Raise 2 x 8 reps
Day 1 Tue, Feb 17
1h 15m 36.2k lbs 6 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 350 lbs x 3 reps, 325 lbs x 5 reps, 290 lbs x 5 reps, 290 lbs x 5 reps, 290 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 3 reps
6 350 lbs x 3 reps
7 325 lbs x 5 reps
8 290 lbs x 5 reps
9 290 lbs x 5 reps
10 290 lbs x 5 reps
Spoto Press 135 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 6 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps
1 135 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 205 lbs x 6 reps
5 185 lbs x 8 reps
6 185 lbs x 8 reps
7 185 lbs x 8 reps
Leg Press 285 lbs x 10 reps, 390 lbs x 8 reps, 480 lbs x 6 reps, 480 lbs x 6 reps, 480 lbs x 6 reps
1 285 lbs x 10 reps
2 390 lbs x 8 reps
3 480 lbs x 6 reps
4 480 lbs x 6 reps
5 480 lbs x 6 reps
Bicep Curl (Barbell) 3 x 70 lbs x 10 reps
Rear Delt Flyes 3 x 20 lbs x 10 reps
Hanging Leg Raise 2 x 8 reps
Day 3 Sun, Feb 15
7h 16m 27.2k lbs 5 exercises
Paused Squat 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 340 lbs x 2 reps, 300 lbs x 5 reps, 275 lbs x 7 reps, 275 lbs x 7 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps
6 315 lbs x 1 reps
7 340 lbs x 2 reps
8 300 lbs x 5 reps
9 275 lbs x 7 reps
10 275 lbs x 7 reps
Bench Press (Barbell) 135 lbs x 6 reps, 135 lbs x 6 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 275 lbs x 1 reps, 235 lbs x 6 reps, 205 lbs x 6 reps, 205 lbs x 6 reps, 205 lbs x 6 reps, 205 lbs x 6 reps
1 135 lbs x 6 reps
2 135 lbs x 6 reps
3 185 lbs x 3 reps
4 225 lbs x 1 reps
5 275 lbs x 1 reps
6 235 lbs x 6 reps
7 205 lbs x 6 reps
8 205 lbs x 6 reps
9 205 lbs x 6 reps
10 205 lbs x 6 reps
Incline Bench Press (Barbell) 3 x 150 lbs x 8 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 100 lbs x 15 reps
Lateral Raise (Cable) 3 x 25 lbs x 10 reps
Day 2 Thu, Feb 12
1h 19m 27.4k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 250 lbs x 4 reps, 230 lbs x 6 reps, 230 lbs x 5 reps, 230 lbs x 4 reps, 230 lbs x 3 reps, 230 lbs x 2 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 250 lbs x 4 reps
7 230 lbs x 6 reps
8 230 lbs x 5 reps
9 230 lbs x 4 reps
10 230 lbs x 3 reps
11 230 lbs x 2 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 440 lbs x 2 reps, 440 lbs x 2 reps, 385 lbs x 5 reps, 370 lbs x 5 reps, 340 lbs x 5 reps, 340 lbs x 5 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 440 lbs x 2 reps
8 440 lbs x 2 reps
9 385 lbs x 5 reps
10 370 lbs x 5 reps
11 340 lbs x 5 reps
12 340 lbs x 5 reps
Bench Press (Dumbbell) 50 lbs x 12 reps, 50 lbs x 12 reps, 55 lbs x 10 reps, 55 lbs x 10 reps
1 50 lbs x 12 reps
2 50 lbs x 12 reps
3 55 lbs x 10 reps
4 55 lbs x 10 reps
Wide Pull Up 12 reps, 8 reps, 6 reps
1 12 reps
2 8 reps
3 6 reps
Seated Row (Cable) 140 lbs x 10 reps, 140 lbs x 10 reps, 140 lbs x 15 reps
1 140 lbs x 10 reps
2 140 lbs x 10 reps
3 140 lbs x 15 reps
Hanging Leg Raise 2 x 8 reps
Day 1 Tue, Feb 10
1h 18m 38.8k lbs 6 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 345 lbs x 3 reps, 320 lbs x 5 reps, 285 lbs x 5 reps, 285 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 1 reps
7 345 lbs x 3 reps
8 320 lbs x 5 reps
9 285 lbs x 5 reps
10 285 lbs x 5 reps
Spoto Press 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 200 lbs x 6 reps, 180 lbs x 8 reps, 180 lbs x 8 reps, 180 lbs x 8 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 200 lbs x 6 reps
5 180 lbs x 8 reps
6 180 lbs x 8 reps
7 180 lbs x 8 reps
Leg Press 300 lbs x 5 reps, 385 lbs x 5 reps, 475 lbs x 5 reps, 565 lbs x 8 reps, 565 lbs x 8 reps, 565 lbs x 8 reps
1 300 lbs x 5 reps
2 385 lbs x 5 reps
3 475 lbs x 5 reps
4 565 lbs x 8 reps
5 565 lbs x 8 reps
6 565 lbs x 8 reps
Bicep Curl (Barbell) 70 lbs x 12 reps, 70 lbs x 10 reps, 70 lbs x 10 reps
1 70 lbs x 12 reps
2 70 lbs x 10 reps
3 70 lbs x 10 reps
Rear Delt Flyes 3 x 20 lbs x 10 reps
Hanging Leg Raise 2 x 8 reps
Day 4 Sun, Feb 8
1h 20m 30.9k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 445 lbs x 2 reps, 445 lbs x 2 reps, 365 lbs x 5 reps, 385 lbs x 5 reps, 405 lbs x 5 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 445 lbs x 2 reps
8 445 lbs x 2 reps
9 365 lbs x 5 reps
10 385 lbs x 5 reps
11 405 lbs x 5 reps
Bench Press (Barbell) 135 lbs x 8 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 205 lbs x 7 reps, 195 lbs x 9 reps, 195 lbs x 9 reps, 195 lbs x 6 reps, 195 lbs x 3 reps
1 135 lbs x 8 reps
2 185 lbs x 3 reps
3 225 lbs x 1 reps
4 205 lbs x 7 reps
5 195 lbs x 9 reps
6 195 lbs x 9 reps
7 195 lbs x 6 reps
8 195 lbs x 3 reps
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 6 reps, 275 lbs x 6 reps, 275 lbs x 6 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 275 lbs x 6 reps
4 275 lbs x 6 reps
5 275 lbs x 6 reps
Pendlay Row (Barbell) 3 x 145 lbs x 8 reps
Reverse Fly (Dumbbell) 3 x 20 lbs x 10 reps
Day 3 Fri, Feb 6
1h 40m 28.5k lbs 7 exercises
Paused Squat 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 320 lbs x 2 reps, 290 lbs x 5 reps, 255 lbs x 7 reps, 255 lbs x 7 reps
1 135 lbs x 5 reps
2 185 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 320 lbs x 2 reps
6 290 lbs x 5 reps
7 255 lbs x 7 reps
8 255 lbs x 7 reps
Bench Press (Barbell) 95 lbs x 6 reps, 135 lbs x 6 reps, 185 lbs x 6 reps, 225 lbs x 8 reps, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps
1 95 lbs x 6 reps
2 135 lbs x 6 reps
3 185 lbs x 6 reps
4 225 lbs x 8 reps
5 195 lbs x 6 reps
6 195 lbs x 6 reps
7 195 lbs x 6 reps
Incline Bench Press (Barbell) 145 lbs x 10 reps, 145 lbs x 10 reps, 145 lbs x 8 reps
1 145 lbs x 10 reps
2 145 lbs x 10 reps
3 145 lbs x 8 reps
Chest Fly (Dumbbell) 3 x 30 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 12 reps
1 90 lbs x 10 reps
2 90 lbs x 10 reps
3 90 lbs x 10 reps
4 90 lbs x 12 reps
Lateral Raise (Cable) 4 x 20 lbs x 10 reps
Triceps Extension 3 x 80 lbs x 10 reps
Day 2 Wed, Feb 4
1h 10m 21.7k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 4 reps, 225 lbs x 6 reps, 225 lbs x 5 reps, 225 lbs x 4 reps, 225 lbs x 3 reps, 225 lbs x 2 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 4 reps
7 225 lbs x 6 reps
8 225 lbs x 5 reps
9 225 lbs x 4 reps
10 225 lbs x 3 reps
11 225 lbs x 2 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 420 lbs x 2 reps, 375 lbs x 5 reps, 355 lbs x 5 reps, 335 lbs x 6 reps, 335 lbs x 6 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 1 reps
5 365 lbs x 1 reps
6 420 lbs x 2 reps
7 375 lbs x 5 reps
8 355 lbs x 5 reps
9 335 lbs x 6 reps
10 335 lbs x 6 reps
Bench Press (Dumbbell) 4 x 50 lbs x 10 reps
Wide Pull Up 15 reps, 6 reps
1 15 reps
2 6 reps
Day 1 Tue, Feb 3
1h 3m 28.4k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 340 lbs x 3 reps, 315 lbs x 5 reps, 280 lbs x 5 reps, 280 lbs x 5 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 340 lbs x 3 reps
7 315 lbs x 5 reps
8 280 lbs x 5 reps
9 280 lbs x 5 reps
Spoto Press 195 lbs x 6 reps, 175 lbs x 8 reps, 175 lbs x 8 reps, 175 lbs x 8 reps
1 195 lbs x 6 reps
2 175 lbs x 8 reps
3 175 lbs x 8 reps
4 175 lbs x 8 reps
Hack Squat 185 lbs x 5 reps, 280 lbs x 8 reps, 335 lbs x 8 reps, 335 lbs x 8 reps, 335 lbs x 8 reps
1 185 lbs x 5 reps
2 280 lbs x 8 reps
3 335 lbs x 8 reps
4 335 lbs x 8 reps
5 335 lbs x 8 reps
Bicep Curl (Barbell) 60 lbs x 12 reps, 60 lbs x 10 reps, 60 lbs x 10 reps, 60 lbs x 10 reps
1 60 lbs x 12 reps
2 60 lbs x 10 reps
3 60 lbs x 10 reps
4 60 lbs x 10 reps
Rear Delt Flyes 4 x 15 lbs x 10 reps
Day 4 Sun, Feb 1
1h 31m 29.7k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 440 lbs x 2 reps, 440 lbs x 2 reps, 365 lbs x 5 reps, 385 lbs x 5 reps, 405 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 3 reps
4 315 lbs x 1 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 440 lbs x 2 reps
9 440 lbs x 2 reps
10 365 lbs x 5 reps
11 385 lbs x 5 reps
12 405 lbs x 5 reps
Bench Press (Barbell) 135 lbs x 6 reps, 185 lbs x 6 reps, 215 lbs x 4 reps, 205 lbs x 7 reps, 195 lbs x 6 reps, 195 lbs x 4 reps, 185 lbs x 6 reps
1 135 lbs x 6 reps
2 185 lbs x 6 reps
3 215 lbs x 4 reps
4 205 lbs x 7 reps
5 195 lbs x 6 reps
6 195 lbs x 4 reps
7 185 lbs x 6 reps
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 300 lbs x 6 reps, 300 lbs x 6 reps, 300 lbs x 6 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 300 lbs x 6 reps
4 300 lbs x 6 reps
5 300 lbs x 6 reps
Pendlay Row (Barbell) 3 x 135 lbs x 8 reps
Reverse Fly (Dumbbell) 3 x 20 lbs x 10 reps
January 2026 15 sessions 305.4k lbs 26 exercises
Day 3 Fri, Jan 30
1h 2m 22.0k lbs 6 exercises
Paused Squat 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 240 lbs x 2 reps, 215 lbs x 2 reps, 185 lbs x 7 reps, 185 lbs x 7 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 240 lbs x 2 reps
5 215 lbs x 2 reps
6 185 lbs x 7 reps
7 185 lbs x 7 reps
Bench Press (Barbell) 135 lbs x 6 reps, 135 lbs x 6 reps, 215 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps
1 135 lbs x 6 reps
2 135 lbs x 6 reps
3 215 lbs x 6 reps
4 195 lbs x 6 reps
5 195 lbs x 6 reps
6 195 lbs x 6 reps
7 195 lbs x 6 reps
Incline Bench Press (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 135 lbs x 8 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 135 lbs x 8 reps
Chest Fly (Dumbbell) 3 x 30 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 80 lbs x 10 reps, 80 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 12 reps
1 80 lbs x 10 reps
2 80 lbs x 10 reps
3 90 lbs x 10 reps
4 90 lbs x 12 reps
Lateral Raise (Cable) 4 x 20 lbs x 10 reps
Fall 2025 C Fri, Jan 23
43m 16.8k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 5 reps
6 225 lbs x 5 reps
7 225 lbs x 5 reps
Front Squat (Barbell) 3 x 185 lbs x 8 reps
Lat Pulldown - Wide Grip (Cable) 3 x 130 lbs x 12 reps
Triceps Extension (Dumbbell) 3 x 60 lbs x 12 reps
Fall 2025 B Wed, Jan 21
49m 15.8k lbs 5 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 8 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps
1 45 lbs x 10 reps
2 65 lbs x 8 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 135 lbs x 5 reps
6 135 lbs x 5 reps
Romanian Deadlift (Barbell) 3 x 225 lbs x 10 reps
Bent Over Row (Barbell) 3 x 135 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 10 reps
Hammer Curl (Dumbbell) 3 x 30 lbs x 10 reps
Fall 2025 A Mon, Jan 19
51m 18.3k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 250 lbs x 5 reps, 250 lbs x 5 reps, 250 lbs x 5 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 5 reps
5 250 lbs x 5 reps
6 250 lbs x 5 reps
7 250 lbs x 5 reps
Bench Press (Barbell) 3 x 175 lbs x 8 reps
Lat Pulldown (Cable) 3 x 110 lbs x 12 reps
Chest Dip 3 x 35 lbs x 12 reps
Triceps Extension (Dumbbell) 3 x 60 lbs x 12 reps
Fall 2025 D Sat, Jan 17
1h 39m 23.4k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 520 lbs x 1 reps, 445 lbs x 3 reps, 445 lbs x 3 reps, 445 lbs x 5 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 315 lbs x 3 reps
4 405 lbs x 1 reps
5 455 lbs x 1 reps
6 495 lbs x 1 reps
7 520 lbs x 1 reps
8 445 lbs x 3 reps
9 445 lbs x 3 reps
10 445 lbs x 5 reps
Incline Bench Press (Barbell) 135 lbs x 5 reps, 165 lbs x 10 reps, 165 lbs x 10 reps, 165 lbs x 8 reps
1 135 lbs x 5 reps
2 165 lbs x 10 reps
3 165 lbs x 10 reps
4 165 lbs x 8 reps
Seated Row (Cable) 3 x 150 lbs x 15 reps
Bicep Curl (Dumbbell) 3 x 30 lbs x 8 reps
Rear Delt Flyes 3 x 15 lbs x 10 reps
Fall 2025 C Fri, Jan 16
1h 15m 13.8k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 275 lbs x 1 reps, 265 lbs x 2 reps, 250 lbs x 3 reps, 250 lbs x 2 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 275 lbs x 1 reps
8 275 lbs x 1 reps
9 265 lbs x 2 reps
10 250 lbs x 3 reps
11 250 lbs x 2 reps
Pin Press 225 lbs x 8 reps, 245 lbs x 3 reps, 265 lbs x 2 reps
1 225 lbs x 8 reps
2 245 lbs x 3 reps
3 265 lbs x 2 reps
Pull Up 3 x 10 reps
Front Squat (Barbell) 5 x 230 lbs x 5 reps
Chest Dip 3 x 12 reps
Fall 2025 B Wed, Jan 14
52m 23.9k lbs 5 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 155 lbs x 1 reps, 170 lbs x 1 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 8 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 3 reps
5 155 lbs x 1 reps
6 170 lbs x 1 reps
7 135 lbs x 5 reps
8 135 lbs x 5 reps
9 135 lbs x 5 reps
10 135 lbs x 5 reps
11 135 lbs x 8 reps
Romanian Deadlift (Barbell) 4 x 285 lbs x 10 reps
Bent Over Row (Barbell) 3 x 175 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 15 lbs x 8 reps
Hammer Curl (Dumbbell) 3 x 35 lbs x 8 reps
Fall 2025 A Tue, Jan 13
1h 29m 22.8k lbs 4 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 335 lbs x 1 reps, 365 lbs x 1 reps, 365 lbs x 1 reps, 395 lbs x 1 reps, 355 lbs x 3 reps, 355 lbs x 3 reps, 355 lbs x 3 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps
6 315 lbs x 1 reps
7 335 lbs x 1 reps
8 365 lbs x 1 reps
9 365 lbs x 1 reps
10 395 lbs x 1 reps
11 355 lbs x 3 reps
12 355 lbs x 3 reps
13 355 lbs x 3 reps
Bench Press (Barbell) 195 lbs x 10 reps, 195 lbs x 10 reps, 195 lbs x 7 reps, 185 lbs x 8 reps
1 195 lbs x 10 reps
2 195 lbs x 10 reps
3 195 lbs x 7 reps
4 185 lbs x 8 reps
Lat Pulldown (Cable) 3 x 140 lbs x 15 reps
Triceps Extension 2 x 40 lbs x 25 reps
Morning Workout Sun, Jan 11
55m 17.1k lbs 3 exercises
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 235 lbs x 3 reps, 235 lbs x 3 reps, 235 lbs x 3 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 245 lbs x 1 reps
7 275 lbs x 1 reps
8 235 lbs x 3 reps
9 235 lbs x 3 reps
10 235 lbs x 3 reps
11 185 lbs x 8 reps
12 185 lbs x 8 reps
13 185 lbs x 8 reps
Incline Row (Dumbbell) 3 x 135 lbs x 8 reps
Triceps Pushdown (Cable - Straight Bar) 100 lbs x 12 reps, 100 lbs x 12 reps, 100 lbs x 6 reps, 95 lbs x 4 reps, 80 lbs x 3 reps, 65 lbs x 3 reps, 45 lbs x 3 reps
1 100 lbs x 12 reps
2 100 lbs x 12 reps
3 100 lbs x 6 reps
4 95 lbs x 4 reps
5 80 lbs x 3 reps
6 65 lbs x 3 reps
7 45 lbs x 3 reps
Fall 2025 D Sat, Jan 10
1h 29m 24.3k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 510 lbs x 1 reps, 470 lbs x 3 reps, 440 lbs x 3 reps, 440 lbs x 3 reps, 440 lbs x 6 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 315 lbs x 3 reps
4 405 lbs x 1 reps
5 455 lbs x 1 reps
6 510 lbs x 1 reps
7 470 lbs x 3 reps
8 440 lbs x 3 reps
9 440 lbs x 3 reps
10 440 lbs x 6 reps
Incline Bench Press (Barbell) 165 lbs x 10 reps, 165 lbs x 10 reps, 165 lbs x 8 reps
1 165 lbs x 10 reps
2 165 lbs x 10 reps
3 165 lbs x 8 reps
Seated Row (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 140 lbs x 20 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 140 lbs x 20 reps
Bicep Curl (Dumbbell) 45 lbs x 6 reps, 45 lbs x 6 reps, 40 lbs x 6 reps
1 45 lbs x 6 reps
2 45 lbs x 6 reps
3 40 lbs x 6 reps
Rear Delt Flyes 3 x 15 lbs x 10 reps
Fall 2025 C Fri, Jan 9
58m 17.2k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 280 lbs x 1 reps, 265 lbs x 2 reps, 245 lbs x 3 reps, 245 lbs x 3 reps, 245 lbs x 4 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 280 lbs x 1 reps
8 265 lbs x 2 reps
9 245 lbs x 3 reps
10 245 lbs x 3 reps
11 245 lbs x 4 reps
Front Squat (Barbell) 5 x 230 lbs x 5 reps
Lat Pulldown - Wide Grip (Cable) 140 lbs x 15 reps, 140 lbs x 12 reps, 140 lbs x 10 reps
1 140 lbs x 15 reps
2 140 lbs x 12 reps
3 140 lbs x 10 reps
Fall 2025 B Wed, Jan 7
55m 23.2k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 115 lbs x 3 reps, 135 lbs x 1 reps, 155 lbs x 1 reps, 165 lbs x 1 reps, 155 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 6 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 115 lbs x 3 reps
5 135 lbs x 1 reps
6 155 lbs x 1 reps
7 165 lbs x 1 reps
8 155 lbs x 3 reps
9 145 lbs x 3 reps
10 145 lbs x 3 reps
11 145 lbs x 3 reps
12 145 lbs x 3 reps
13 145 lbs x 6 reps
Romanian Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 10 reps, 275 lbs x 10 reps, 275 lbs x 10 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 275 lbs x 10 reps
4 275 lbs x 10 reps
5 275 lbs x 10 reps
Seated Row (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 140 lbs x 20 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 140 lbs x 20 reps
Fall 2025 A Tue, Jan 6
1h 13m 22.8k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 335 lbs x 1 reps, 365 lbs x 1 reps, 390 lbs x 1 reps, 365 lbs x 3 reps, 350 lbs x 3 reps, 350 lbs x 3 reps, 350 lbs x 3 reps, 350 lbs x 3 reps, 350 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 1 reps
7 335 lbs x 1 reps
8 365 lbs x 1 reps
9 390 lbs x 1 reps
10 365 lbs x 3 reps
11 350 lbs x 3 reps
12 350 lbs x 3 reps
13 350 lbs x 3 reps
14 350 lbs x 3 reps
15 350 lbs x 3 reps
Bench Press (Barbell) 3 x 195 lbs x 10 reps
Lat Pulldown (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 140 lbs x 10 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 140 lbs x 10 reps
Fall 2025 D Sat, Jan 3
1h 45m 26.1k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 505 lbs x 1 reps, 465 lbs x 3 reps, 435 lbs x 3 reps, 435 lbs x 3 reps, 435 lbs x 6 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 3 reps
5 365 lbs x 3 reps
6 405 lbs x 1 reps
7 455 lbs x 1 reps
8 505 lbs x 1 reps
9 465 lbs x 3 reps
10 435 lbs x 3 reps
11 435 lbs x 3 reps
12 435 lbs x 6 reps
Incline Bench Press (Barbell) 155 lbs x 10 reps, 155 lbs x 10 reps, 155 lbs x 12 reps
1 155 lbs x 10 reps
2 155 lbs x 10 reps
3 155 lbs x 12 reps
Seated Row (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 140 lbs x 20 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 140 lbs x 20 reps
Bicep Curl (Dumbbell) 3 x 40 lbs x 8 reps
Rear Delt Flyes 3 x 15 lbs x 12 reps
Fall 2025 C Fri, Jan 2
52m 18.0k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 235 lbs x 3 reps, 235 lbs x 3 reps, 235 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 275 lbs x 1 reps
8 235 lbs x 3 reps
9 235 lbs x 3 reps
10 235 lbs x 6 reps
Front Squat (Barbell) 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 10 reps
1 225 lbs x 5 reps
2 225 lbs x 5 reps
3 225 lbs x 5 reps
4 225 lbs x 10 reps
Lat Pulldown - Wide Grip (Cable) 3 x 140 lbs x 15 reps
December 2025 18 sessions 388.6k lbs 22 exercises
Fall 2025 B Wed, Dec 31
40m 15.1k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 1 reps, 155 lbs x 1 reps, 155 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 5 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 1 reps
5 155 lbs x 1 reps
6 155 lbs x 3 reps
7 145 lbs x 3 reps
8 145 lbs x 3 reps
9 145 lbs x 5 reps
Stiff Leg Deadlift (Barbell) 3 x 225 lbs x 10 reps
Bent Over Row (Barbell) 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 10 reps
1 185 lbs x 7 reps
2 185 lbs x 7 reps
3 185 lbs x 10 reps
Fall 2025 A Tue, Dec 30
1h 21m 21.6k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 335 lbs x 1 reps, 365 lbs x 1 reps, 385 lbs x 1 reps, 345 lbs x 3 reps, 345 lbs x 3 reps, 345 lbs x 4 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 1 reps
7 335 lbs x 1 reps
8 365 lbs x 1 reps
9 385 lbs x 1 reps
10 345 lbs x 3 reps
11 345 lbs x 3 reps
12 345 lbs x 4 reps
Bench Press (Barbell) 135 lbs x 5 reps, 190 lbs x 10 reps, 190 lbs x 10 reps, 190 lbs x 8 reps
1 135 lbs x 5 reps
2 190 lbs x 10 reps
3 190 lbs x 10 reps
4 190 lbs x 8 reps
Lat Pulldown (Cable) 3 x 140 lbs x 15 reps
Chest Fly (Dumbbell) 3 x 30 lbs x 10 reps
Fall 2025 D Sat, Dec 27
1h 8m 22.9k lbs 3 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 455 lbs x 3 reps, 415 lbs x 3 reps, 415 lbs x 3 reps, 415 lbs x 6 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 3 reps
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 455 lbs x 1 reps
8 495 lbs x 1 reps
9 455 lbs x 3 reps
10 415 lbs x 3 reps
11 415 lbs x 3 reps
12 415 lbs x 6 reps
Incline Bench Press (Barbell) 155 lbs x 10 reps, 155 lbs x 10 reps, 155 lbs x 9 reps
1 155 lbs x 10 reps
2 155 lbs x 10 reps
3 155 lbs x 9 reps
Seated Row (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 140 lbs x 18 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 140 lbs x 18 reps
Fall 2025 C Fri, Dec 26
1h 19m 24.3k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 265 lbs x 1 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 265 lbs x 1 reps
8 225 lbs x 3 reps
9 225 lbs x 3 reps
10 225 lbs x 3 reps
11 225 lbs x 3 reps
12 225 lbs x 6 reps
Power Squat 3 x 360 lbs x 10 reps
Lat Pulldown - Wide Grip (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 130 lbs x 18 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 130 lbs x 18 reps
Fall 2025 B Wed, Dec 24
52m 21.0k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 6 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 3 reps
5 150 lbs x 3 reps
6 150 lbs x 3 reps
7 150 lbs x 3 reps
8 150 lbs x 3 reps
9 150 lbs x 6 reps
Romanian Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 9 reps, 275 lbs x 8 reps, 275 lbs x 13 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 275 lbs x 9 reps
4 275 lbs x 8 reps
5 275 lbs x 13 reps
Bent Over Row (Barbell) 5 x 185 lbs x 6 reps
Fall 2025 A Tue, Dec 23
1h 4m 21.2k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 335 lbs x 3 reps, 335 lbs x 3 reps, 335 lbs x 3 reps, 335 lbs x 3 reps, 335 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 335 lbs x 3 reps
8 335 lbs x 3 reps
9 335 lbs x 3 reps
10 335 lbs x 3 reps
11 335 lbs x 5 reps
Bench Press (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 155 lbs x 5 reps, 185 lbs x 10 reps, 185 lbs x 8 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 155 lbs x 5 reps
4 185 lbs x 10 reps
5 185 lbs x 8 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 18 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 18 reps
Fall 2025 D Sat, Dec 20
56m 28.9k lbs 6 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 405 lbs x 3 reps, 405 lbs x 3 reps, 405 lbs x 3 reps, 405 lbs x 3 reps, 405 lbs x 8 reps
1 135 lbs x 5 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 5 reps
5 315 lbs x 3 reps
6 365 lbs x 3 reps
7 405 lbs x 3 reps
8 405 lbs x 3 reps
9 405 lbs x 3 reps
10 405 lbs x 3 reps
11 405 lbs x 8 reps
Incline Bench Press (Barbell) 3 x 150 lbs x 10 reps
Seated Row (Cable) 130 lbs x 15 reps, 130 lbs x 15 reps, 130 lbs x 18 reps
1 130 lbs x 15 reps
2 130 lbs x 15 reps
3 130 lbs x 18 reps
Bicep Curl (Dumbbell) 40 lbs x 8 reps, 40 lbs x 6 reps, 40 lbs x 6 reps
1 40 lbs x 8 reps
2 40 lbs x 6 reps
3 40 lbs x 6 reps
Rear Delt Flyes 3 x 15 lbs x 12 reps
Triceps Extension 3 x 80 lbs x 12 reps
Fall 2025 C Fri, Dec 19
46m 18.7k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 220 lbs x 3 reps, 220 lbs x 3 reps, 220 lbs x 3 reps, 220 lbs x 3 reps, 220 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 220 lbs x 3 reps
6 220 lbs x 3 reps
7 220 lbs x 3 reps
8 220 lbs x 3 reps
9 220 lbs x 6 reps
Front Squat (Barbell) 3 x 185 lbs x 10 reps
Lat Pulldown - Wide Grip (Cable) 140 lbs x 15 reps, 140 lbs x 15 reps, 130 lbs x 15 reps
1 140 lbs x 15 reps
2 140 lbs x 15 reps
3 130 lbs x 15 reps
Fall 2025 B Wed, Dec 17
1h 5m 23.8k lbs 5 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 5 reps, 95 lbs x 5 reps, 115 lbs x 3 reps, 135 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 4 reps
1 45 lbs x 10 reps
2 65 lbs x 5 reps
3 95 lbs x 5 reps
4 115 lbs x 3 reps
5 135 lbs x 3 reps
6 150 lbs x 3 reps
7 150 lbs x 3 reps
8 150 lbs x 3 reps
9 150 lbs x 3 reps
10 150 lbs x 4 reps
Romanian Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 8 reps, 260 lbs x 10 reps, 260 lbs x 10 reps, 260 lbs x 10 reps
1 135 lbs x 10 reps
2 225 lbs x 8 reps
3 260 lbs x 10 reps
4 260 lbs x 10 reps
5 260 lbs x 10 reps
Bent Over Row (Barbell) 135 lbs x 15 reps, 135 lbs x 15 reps, 135 lbs x 12 reps
1 135 lbs x 15 reps
2 135 lbs x 15 reps
3 135 lbs x 12 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 8 reps
Good Morning (Barbell) 65 lbs x 15 reps, 65 lbs x 10 reps, 65 lbs x 10 reps
1 65 lbs x 15 reps
2 65 lbs x 10 reps
3 65 lbs x 10 reps
Fall 2025 A Tue, Dec 16
55m 22.7k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 325 lbs x 3 reps
7 325 lbs x 3 reps
8 325 lbs x 3 reps
9 325 lbs x 3 reps
10 325 lbs x 5 reps
Bench Press (Barbell) 135 lbs x 5 reps, 155 lbs x 5 reps, 180 lbs x 10 reps, 180 lbs x 10 reps, 180 lbs x 8 reps
1 135 lbs x 5 reps
2 155 lbs x 5 reps
3 180 lbs x 10 reps
4 180 lbs x 10 reps
5 180 lbs x 8 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 18 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 18 reps
Chest Fly (Dumbbell) 3 x 30 lbs x 15 reps
Fall 2025 D Sun, Dec 14
53m 21.0k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 395 lbs x 3 reps, 395 lbs x 3 reps, 395 lbs x 3 reps, 395 lbs x 3 reps, 395 lbs x 6 reps
1 45 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 275 lbs x 5 reps
5 315 lbs x 3 reps
6 365 lbs x 3 reps
7 395 lbs x 3 reps
8 395 lbs x 3 reps
9 395 lbs x 3 reps
10 395 lbs x 3 reps
11 395 lbs x 6 reps
Overhead Press (Dumbbell) 55 lbs x 10 reps, 55 lbs x 10 reps, 55 lbs x 7 reps
1 55 lbs x 10 reps
2 55 lbs x 10 reps
3 55 lbs x 7 reps
Seated Row (Cable) 120 lbs x 15 reps, 130 lbs x 15 reps, 130 lbs x 18 reps
1 120 lbs x 15 reps
2 130 lbs x 15 reps
3 130 lbs x 18 reps
Fall 2025 C Fri, Dec 12
44m 20.6k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 3 reps, 215 lbs x 3 reps, 215 lbs x 3 reps, 215 lbs x 3 reps, 215 lbs x 7 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 215 lbs x 3 reps
6 215 lbs x 3 reps
7 215 lbs x 3 reps
8 215 lbs x 3 reps
9 215 lbs x 7 reps
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 235 lbs x 10 reps, 235 lbs x 10 reps, 235 lbs x 10 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 235 lbs x 10 reps
4 235 lbs x 10 reps
5 235 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 16 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 16 reps
Fall 2025 B Wed, Dec 10
43m 20.6k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 5 reps, 95 lbs x 5 reps, 115 lbs x 3 reps, 135 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 3 reps, 150 lbs x 5 reps
1 45 lbs x 10 reps
2 65 lbs x 5 reps
3 95 lbs x 5 reps
4 115 lbs x 3 reps
5 135 lbs x 3 reps
6 150 lbs x 3 reps
7 150 lbs x 3 reps
8 150 lbs x 3 reps
9 150 lbs x 3 reps
10 150 lbs x 5 reps
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 10 reps, 275 lbs x 10 reps, 275 lbs x 10 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 275 lbs x 10 reps
4 275 lbs x 10 reps
5 275 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 20 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 20 reps
Fall 2025 A Tue, Dec 9
2h 7m 22.1k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 8 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 315 lbs x 3 reps
8 315 lbs x 3 reps
9 315 lbs x 3 reps
10 315 lbs x 8 reps
Bench Press (Barbell) 135 lbs x 5 reps, 135 lbs x 5 reps, 175 lbs x 10 reps, 175 lbs x 10 reps, 175 lbs x 10 reps
1 135 lbs x 5 reps
2 135 lbs x 5 reps
3 175 lbs x 10 reps
4 175 lbs x 10 reps
5 175 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 17 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 17 reps
Fall 2025 D Sun, Dec 7
1h 12m 23.9k lbs 4 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 3 reps, 335 lbs x 3 reps, 385 lbs x 3 reps, 385 lbs x 3 reps, 385 lbs x 3 reps, 385 lbs x 3 reps, 385 lbs x 6 reps
1 135 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 5 reps
5 315 lbs x 3 reps
6 335 lbs x 3 reps
7 385 lbs x 3 reps
8 385 lbs x 3 reps
9 385 lbs x 3 reps
10 385 lbs x 3 reps
11 385 lbs x 6 reps
Overhead Press (Dumbbell) 3 x 50 lbs x 10 reps
Seated Row (Cable) 130 lbs x 15 reps, 130 lbs x 15 reps, 130 lbs x 16 reps
1 130 lbs x 15 reps
2 130 lbs x 15 reps
3 130 lbs x 16 reps
Triceps Extension 3 x 100 lbs x 10 reps
Fall 2025 C Fri, Dec 5
41m 19.5k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 210 lbs x 3 reps, 210 lbs x 3 reps, 210 lbs x 3 reps, 210 lbs x 3 reps, 210 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 210 lbs x 3 reps
6 210 lbs x 3 reps
7 210 lbs x 3 reps
8 210 lbs x 3 reps
9 210 lbs x 8 reps
Squat (Barbell) 3 x 230 lbs x 10 reps
Lat Pulldown (Cable) 3 x 120 lbs x 15 reps
Fall 2025 B Wed, Dec 3
40m 16.8k lbs 4 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 8 reps, 95 lbs x 7 reps, 115 lbs x 5 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 6 reps
1 45 lbs x 10 reps
2 65 lbs x 8 reps
3 95 lbs x 7 reps
4 115 lbs x 5 reps
5 145 lbs x 3 reps
6 145 lbs x 3 reps
7 145 lbs x 3 reps
8 145 lbs x 3 reps
9 145 lbs x 6 reps
Romanian Deadlift (Dumbbell) 3 x 90 lbs x 10 reps
Seated Row (Cable) 110 lbs x 15 reps, 110 lbs x 15 reps, 110 lbs x 25 reps
1 110 lbs x 15 reps
2 110 lbs x 15 reps
3 110 lbs x 25 reps
Face Pull (Cable) 3 x 90 lbs x 12 reps
Fall 2025 A Tue, Dec 2
59m 24.1k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 315 lbs x 3 reps
8 315 lbs x 3 reps
9 315 lbs x 3 reps
10 315 lbs x 5 reps
Bench Press (Barbell) 135 lbs x 5 reps, 135 lbs x 5 reps, 170 lbs x 10 reps, 170 lbs x 10 reps, 170 lbs x 10 reps
1 135 lbs x 5 reps
2 135 lbs x 5 reps
3 170 lbs x 10 reps
4 170 lbs x 10 reps
5 170 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 17 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 17 reps
Triceps Extension 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 14 reps
1 90 lbs x 10 reps
2 90 lbs x 10 reps
3 90 lbs x 14 reps
November 2025 13 sessions 268.1k lbs 14 exercises
Fall 2025 D Sun, Nov 30
48m 30.4k lbs 6 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 8 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 375 lbs x 3 reps
8 375 lbs x 3 reps
9 375 lbs x 3 reps
10 375 lbs x 3 reps
11 375 lbs x 8 reps
Overhead Press (Dumbbell) 55 lbs x 10 reps, 55 lbs x 9 reps, 50 lbs x 10 reps
1 55 lbs x 10 reps
2 55 lbs x 9 reps
3 50 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 25 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 25 reps
Seated Leg Curl (Machine) 3 x 105 lbs x 10 reps
Face Pull (Cable) 60 lbs x 15 reps, 80 lbs x 15 reps, 80 lbs x 15 reps
1 60 lbs x 15 reps
2 80 lbs x 15 reps
3 80 lbs x 15 reps
Seated Calf Raise (Plate Loaded) 3 x 105 lbs x 10 reps
Fall 2025 C Fri, Nov 28
1h 37m 21.4k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 3 reps, 205 lbs x 3 reps, 205 lbs x 3 reps, 205 lbs x 3 reps, 205 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 205 lbs x 3 reps
6 205 lbs x 3 reps
7 205 lbs x 3 reps
8 205 lbs x 3 reps
9 205 lbs x 8 reps
Power Squat 270 lbs x 10 reps, 290 lbs x 10 reps, 290 lbs x 10 reps
1 270 lbs x 10 reps
2 290 lbs x 10 reps
3 290 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 18 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 18 reps
Chest Dip 20 reps, 15 reps, 20 reps
1 20 reps
2 15 reps
3 20 reps
Fall 2025 B Wed, Nov 26
50m 17.4k lbs 4 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 115 lbs x 5 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 3 reps, 145 lbs x 5 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 115 lbs x 5 reps
5 145 lbs x 3 reps
6 145 lbs x 3 reps
7 145 lbs x 3 reps
8 145 lbs x 3 reps
9 145 lbs x 5 reps
Romanian Deadlift (Barbell) 3 x 225 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 20 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 20 reps
Chest Dip 15 reps
1 15 reps
Fall 2025 A Mon, Nov 24
1h 15m 23.2k lbs 5 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 305 lbs x 3 reps, 305 lbs x 3 reps, 305 lbs x 3 reps, 305 lbs x 3 reps, 305 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 305 lbs x 3 reps
7 305 lbs x 3 reps
8 305 lbs x 3 reps
9 305 lbs x 3 reps
10 305 lbs x 5 reps
Bench Press (Barbell) 135 lbs x 5 reps, 135 lbs x 5 reps, 165 lbs x 10 reps, 165 lbs x 10 reps, 165 lbs x 10 reps
1 135 lbs x 5 reps
2 135 lbs x 5 reps
3 165 lbs x 10 reps
4 165 lbs x 10 reps
5 165 lbs x 10 reps
Lat Pulldown (Cable) 3 x 120 lbs x 15 reps
Chest Dip 3 x 15 reps
Triceps Extension 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 14 reps
1 80 lbs x 10 reps
2 80 lbs x 10 reps
3 80 lbs x 14 reps
Fall 2025 B Wed, Nov 19
30m 11.5k lbs 2 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 140 lbs x 3 reps, 140 lbs x 3 reps, 140 lbs x 3 reps, 140 lbs x 3 reps, 140 lbs x 6 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 140 lbs x 3 reps
5 140 lbs x 3 reps
6 140 lbs x 3 reps
7 140 lbs x 3 reps
8 140 lbs x 6 reps
Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 275 lbs x 10 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 275 lbs x 10 reps
Fall 2025 A Mon, Nov 17
49m 21.6k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 295 lbs x 3 reps, 295 lbs x 3 reps, 295 lbs x 3 reps, 295 lbs x 3 reps, 295 lbs x 6 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 295 lbs x 3 reps
6 295 lbs x 3 reps
7 295 lbs x 3 reps
8 295 lbs x 3 reps
9 295 lbs x 6 reps
Bench Press (Barbell) 135 lbs x 5 reps, 160 lbs x 10 reps, 160 lbs x 10 reps, 160 lbs x 10 reps
1 135 lbs x 5 reps
2 160 lbs x 10 reps
3 160 lbs x 10 reps
4 160 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 130 lbs x 15 reps, 130 lbs x 14 reps
1 120 lbs x 15 reps
2 130 lbs x 15 reps
3 130 lbs x 14 reps
Triceps Extension 70 lbs x 10 reps, 70 lbs x 15 reps, 80 lbs x 10 reps
1 70 lbs x 10 reps
2 70 lbs x 15 reps
3 80 lbs x 10 reps
Fall 2025 D Sun, Nov 16
57m 26.7k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 3 reps, 375 lbs x 4 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 375 lbs x 3 reps
8 375 lbs x 3 reps
9 375 lbs x 3 reps
10 375 lbs x 3 reps
11 375 lbs x 4 reps
Overhead Press (Dumbbell) 3 x 50 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 20 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 20 reps
Seated Leg Curl (Machine) 3 x 105 lbs x 10 reps
Face Pull (Cable) 60 lbs x 15 reps, 80 lbs x 15 reps, 80 lbs x 15 reps
1 60 lbs x 15 reps
2 80 lbs x 15 reps
3 80 lbs x 15 reps
Fall 2025 C Fri, Nov 14
44m 19.3k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 200 lbs x 3 reps, 200 lbs x 3 reps, 200 lbs x 3 reps, 200 lbs x 3 reps, 200 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 200 lbs x 3 reps
6 200 lbs x 3 reps
7 200 lbs x 3 reps
8 200 lbs x 3 reps
9 200 lbs x 8 reps
Squat (Barbell) 135 lbs x 5 reps, 195 lbs x 10 reps, 195 lbs x 10 reps, 195 lbs x 10 reps
1 135 lbs x 5 reps
2 195 lbs x 10 reps
3 195 lbs x 10 reps
4 195 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 18 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 18 reps
Chest Dip 15 reps, 15 reps, 20 reps
1 15 reps
2 15 reps
3 20 reps
Fall 2025 A Tue, Nov 11
50m 18.0k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 285 lbs x 3 reps, 285 lbs x 3 reps, 285 lbs x 3 reps, 285 lbs x 3 reps, 285 lbs x 6 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 285 lbs x 3 reps
6 285 lbs x 3 reps
7 285 lbs x 3 reps
8 285 lbs x 3 reps
9 285 lbs x 6 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 10 reps, 155 lbs x 10 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 155 lbs x 10 reps
5 155 lbs x 10 reps
Lat Pulldown (Cable) 3 x 120 lbs x 15 reps
Fall 2025 D Sun, Nov 9
42m 19.5k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 10 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 365 lbs x 3 reps, 365 lbs x 3 reps, 365 lbs x 3 reps, 365 lbs x 6 reps
1 45 lbs x 10 reps
2 135 lbs x 10 reps
3 185 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 365 lbs x 3 reps
8 365 lbs x 3 reps
9 365 lbs x 3 reps
10 365 lbs x 3 reps
11 365 lbs x 6 reps
Overhead Press (Dumbbell) 3 x 45 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 20 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 20 reps
Fall 2025 C Fri, Nov 7
43m 17.7k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 155 lbs x 5 reps, 195 lbs x 3 reps, 195 lbs x 3 reps, 195 lbs x 3 reps, 195 lbs x 3 reps, 195 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 155 lbs x 5 reps
5 195 lbs x 3 reps
6 195 lbs x 3 reps
7 195 lbs x 3 reps
8 195 lbs x 3 reps
9 195 lbs x 8 reps
Squat (Barbell) 3 x 185 lbs x 10 reps
Lat Pulldown (Cable) 3 x 120 lbs x 15 reps
Chest Dip 12 reps, 12 reps, 18 reps
1 12 reps
2 12 reps
3 18 reps
Fall 2025 B Wed, Nov 5
42m 22.2k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 7 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 3 reps
5 135 lbs x 3 reps
6 135 lbs x 3 reps
7 135 lbs x 3 reps
8 135 lbs x 7 reps
Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 10 reps, 275 lbs x 10 reps, 275 lbs x 10 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 275 lbs x 10 reps
5 275 lbs x 10 reps
6 275 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 20 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 20 reps
Fall 2025 A Mon, Nov 3
42m 19.4k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 275 lbs x 3 reps, 275 lbs x 3 reps, 275 lbs x 3 reps, 275 lbs x 8 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 275 lbs x 3 reps
6 275 lbs x 3 reps
7 275 lbs x 3 reps
8 275 lbs x 8 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 10 reps, 155 lbs x 10 reps, 155 lbs x 10 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 155 lbs x 10 reps
5 155 lbs x 10 reps
6 155 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 110 lbs x 16 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 110 lbs x 16 reps
October 2025 10 sessions 200.3k lbs 11 exercises
Fall 2025 B Fri, Oct 31
59m 20.8k lbs 4 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 5 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 3 reps
5 135 lbs x 3 reps
6 135 lbs x 3 reps
7 135 lbs x 3 reps
8 135 lbs x 5 reps
Deadlift (Barbell) 135 lbs x 8 reps, 135 lbs x 8 reps, 225 lbs x 5 reps, 255 lbs x 10 reps, 255 lbs x 10 reps, 255 lbs x 10 reps
1 135 lbs x 8 reps
2 135 lbs x 8 reps
3 225 lbs x 5 reps
4 255 lbs x 10 reps
5 255 lbs x 10 reps
6 255 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 16 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 16 reps
Lateral Raise (Dumbbell) 3 x 15 lbs x 10 reps
Fall 2025 A Wed, Oct 29
48m 23.0k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 8 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 265 lbs x 3 reps
5 265 lbs x 3 reps
6 265 lbs x 3 reps
7 265 lbs x 3 reps
8 265 lbs x 8 reps
Bench Press (Barbell) 45 lbs x 15 reps, 95 lbs x 8 reps, 135 lbs x 5 reps, 155 lbs x 10 reps, 155 lbs x 10 reps, 155 lbs x 9 reps
1 45 lbs x 15 reps
2 95 lbs x 8 reps
3 135 lbs x 5 reps
4 155 lbs x 10 reps
5 155 lbs x 10 reps
6 155 lbs x 9 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 110 lbs x 15 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 110 lbs x 15 reps
Seated Leg Curl (Machine) 3 x 120 lbs x 10 reps
Fall 2025 D Mon, Oct 27
43m 18.5k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 10 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 10 reps
1 45 lbs x 10 reps
2 135 lbs x 10 reps
3 185 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 325 lbs x 3 reps
7 325 lbs x 3 reps
8 325 lbs x 3 reps
9 325 lbs x 3 reps
10 325 lbs x 10 reps
Overhead Press (Dumbbell) 3 x 40 lbs x 10 reps
Seated Row (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 120 lbs x 16 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 120 lbs x 16 reps
Fall 2025 C Sat, Oct 25
31m 20.6k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 190 lbs x 3 reps, 190 lbs x 3 reps, 190 lbs x 3 reps, 190 lbs x 3 reps, 190 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 135 lbs x 5 reps
5 190 lbs x 3 reps
6 190 lbs x 3 reps
7 190 lbs x 3 reps
8 190 lbs x 3 reps
9 190 lbs x 8 reps
Power Squat 3 x 270 lbs x 10 reps
Lat Pulldown (Cable) 130 lbs x 15 reps, 130 lbs x 15 reps, 120 lbs x 17 reps
1 130 lbs x 15 reps
2 130 lbs x 15 reps
3 120 lbs x 17 reps
Fall 2025 B Fri, Oct 24
56m 20.7k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 10 reps, 120 lbs x 3 reps, 120 lbs x 3 reps, 120 lbs x 3 reps, 120 lbs x 3 reps, 120 lbs x 9 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 10 reps
4 120 lbs x 3 reps
5 120 lbs x 3 reps
6 120 lbs x 3 reps
7 120 lbs x 3 reps
8 120 lbs x 9 reps
Deadlift (Barbell) 135 lbs x 8 reps, 135 lbs x 8 reps, 185 lbs x 5 reps, 245 lbs x 10 reps, 245 lbs x 10 reps, 245 lbs x 10 reps
1 135 lbs x 8 reps
2 135 lbs x 8 reps
3 185 lbs x 5 reps
4 245 lbs x 10 reps
5 245 lbs x 10 reps
6 245 lbs x 10 reps
Seated Row (Cable) 110 lbs x 15 reps, 110 lbs x 15 reps, 110 lbs x 22 reps
1 110 lbs x 15 reps
2 110 lbs x 15 reps
3 110 lbs x 22 reps
Fall 2025 A Wed, Oct 22
47m 24.8k lbs 5 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 6 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 265 lbs x 3 reps
5 265 lbs x 3 reps
6 265 lbs x 3 reps
7 265 lbs x 3 reps
8 265 lbs x 6 reps
Bench Press (Barbell) 45 lbs x 15 reps, 95 lbs x 10 reps, 155 lbs x 5 reps, 155 lbs x 10 reps, 155 lbs x 10 reps, 155 lbs x 9 reps
1 45 lbs x 15 reps
2 95 lbs x 10 reps
3 155 lbs x 5 reps
4 155 lbs x 10 reps
5 155 lbs x 10 reps
6 155 lbs x 9 reps
Lat Pulldown (Cable) 3 x 120 lbs x 15 reps
Seated Leg Curl (Machine) 3 x 105 lbs x 12 reps
Triceps Extension 3 x 65 lbs x 10 reps
Fall 2025 D Mon, Oct 20
34m 17.9k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 10 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 10 reps
1 45 lbs x 10 reps
2 135 lbs x 10 reps
3 185 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 315 lbs x 3 reps
8 315 lbs x 3 reps
9 315 lbs x 3 reps
10 315 lbs x 10 reps
Overhead Press (Dumbbell) 3 x 35 lbs x 10 reps
Seated Row (Cable) 110 lbs x 15 reps, 110 lbs x 15 reps, 110 lbs x 18 reps
1 110 lbs x 15 reps
2 110 lbs x 15 reps
3 110 lbs x 18 reps
Fall 2025 C Sun, Oct 19
36m 20.6k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 185 lbs x 3 reps, 185 lbs x 3 reps, 185 lbs x 3 reps, 185 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 135 lbs x 3 reps
5 185 lbs x 3 reps
6 185 lbs x 3 reps
7 185 lbs x 3 reps
8 185 lbs x 3 reps
9 185 lbs x 8 reps
Power Squat 5 x 190 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 15 reps, 120 lbs x 15 reps, 80 lbs x 17 reps
1 120 lbs x 15 reps
2 120 lbs x 15 reps
3 80 lbs x 17 reps
Early Morning Workout Fri, Oct 17
32m 17.4k lbs 3 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 5 reps, 115 lbs x 3 reps, 115 lbs x 3 reps, 115 lbs x 3 reps, 115 lbs x 3 reps, 115 lbs x 8 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 5 reps
4 115 lbs x 3 reps
5 115 lbs x 3 reps
6 115 lbs x 3 reps
7 115 lbs x 3 reps
8 115 lbs x 8 reps
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 10 reps, 225 lbs x 10 reps, 225 lbs x 10 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 10 reps
5 225 lbs x 10 reps
6 225 lbs x 10 reps
Seated Row (Cable) 100 lbs x 15 reps, 100 lbs x 15 reps, 100 lbs x 17 reps
1 100 lbs x 15 reps
2 100 lbs x 15 reps
3 100 lbs x 17 reps
Early Morning Workout Wed, Oct 15
45m 15.9k lbs 3 exercises
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 225 lbs x 3 reps
6 225 lbs x 3 reps
7 225 lbs x 3 reps
8 225 lbs x 3 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 155 lbs x 10 reps, 155 lbs x 8 reps, 135 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 155 lbs x 10 reps
5 155 lbs x 8 reps
6 135 lbs x 8 reps
Lat Pulldown (Cable) 3 x 100 lbs x 15 reps
September 2025 4 sessions 51.2k lbs 11 exercises
Phase 1C Sat, Sep 20
40m 9.9k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 20 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 6 reps
1 45 lbs x 20 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 205 lbs x 6 reps
Overhead Press (Dumbbell) 35 lbs x 10 reps, 35 lbs x 10 reps, 35 lbs x 10 reps, 30 lbs x 10 reps, 30 lbs x 10 reps
1 35 lbs x 10 reps
2 35 lbs x 10 reps
3 35 lbs x 10 reps
4 30 lbs x 10 reps
5 30 lbs x 10 reps
Wide Pull Up 3 x 8 reps
Seated Row (Cable) 3 x 120 lbs x 10 reps
Boring but Big Deadlift Wed, Sep 10
40m 16.5k lbs 3 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 335 lbs x 5 reps, 385 lbs x 7 reps
1 135 lbs x 10 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 3 reps
5 335 lbs x 5 reps
6 385 lbs x 7 reps
Squat (Barbell) 175 lbs x 10 reps, 175 lbs x 10 reps, 175 lbs x 10 reps, 175 lbs x 10 reps, 175 lbs x 5 reps
1 175 lbs x 10 reps
2 175 lbs x 10 reps
3 175 lbs x 10 reps
4 175 lbs x 10 reps
5 175 lbs x 5 reps
Hanging Leg Raise 8 reps, 8 reps, 15 reps, 15 reps, 15 reps
1 8 reps
2 8 reps
3 15 reps
4 15 reps
5 15 reps
Phase 1 B Wed, Sep 3
32m 7.6k lbs 4 exercises
Stiff Leg Deadlift (Dumbbell) 4 x 106 lbs x 12 reps
Lunge (Dumbbell) 4 x 53 lbs x 12 reps
Chest Dip 12 reps, 12 reps, 10 reps, 10 reps
1 12 reps
2 12 reps
3 10 reps
4 10 reps
Chin Up 2 x 10 reps
Phase 1 A Mon, Sep 1
53m 17.2k lbs 4 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 275 lbs x 4 reps
7 275 lbs x 4 reps
8 275 lbs x 4 reps
9 275 lbs x 4 reps
10 275 lbs x 4 reps
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 4 reps
6 185 lbs x 4 reps
7 185 lbs x 4 reps
8 185 lbs x 4 reps
Seated Row (Cable) 3 x 120 lbs x 12 reps
Chest Dip 12 reps, 12 reps, 10 reps
1 12 reps
2 12 reps
3 10 reps
August 2025 1 sessions 20.9k lbs 4 exercises
Strength Studio Day 1 Mon, Aug 4
58m 20.9k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 255 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 1 reps
8 255 lbs x 4 reps
9 255 lbs x 4 reps
10 255 lbs x 4 reps
11 255 lbs x 4 reps
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 4 reps
6 185 lbs x 4 reps
7 185 lbs x 4 reps
8 185 lbs x 4 reps
Seated Row (Cable) 3 x 120 lbs x 12 reps
Triceps Pushdown (Cable - Straight Bar) 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 15 reps
1 90 lbs x 10 reps
2 90 lbs x 10 reps
3 90 lbs x 15 reps
July 2025 3 sessions 55.2k lbs 11 exercises
Strength Studio Day 3 Wed, Jul 16
51m 17.4k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 3 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 10 reps
4 135 lbs x 5 reps
5 185 lbs x 7 reps
6 185 lbs x 7 reps
7 185 lbs x 4 reps
8 185 lbs x 4 reps
9 185 lbs x 3 reps
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 4 reps, 225 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 4 reps
5 225 lbs x 4 reps
6 255 lbs x 4 reps
7 255 lbs x 4 reps
8 255 lbs x 4 reps
Seated Row (Cable) 3 x 110 lbs x 12 reps
Strength Studio Day 2 Mon, Jul 14
1h 8m 25.5k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 365 lbs x 5 reps, 315 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 365 lbs x 5 reps
9 315 lbs x 4 reps
10 315 lbs x 4 reps
11 315 lbs x 4 reps
12 315 lbs x 4 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 4 reps, 205 lbs x 4 reps, 205 lbs x 4 reps, 205 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 4 reps
5 205 lbs x 4 reps
6 205 lbs x 4 reps
7 205 lbs x 3 reps
Pull Up 3 x 8 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 100 lbs x 12 reps
Seated Calf Raise (Plate Loaded) 4 x 105 lbs x 10 reps
Strength Studio Day 1 Thu, Jul 10
58m 12.3k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 3 reps
6 275 lbs x 1 reps
7 315 lbs x 1 reps
8 275 lbs x 4 reps
9 275 lbs x 4 reps
10 275 lbs x 4 reps
11 275 lbs x 4 reps
Bench Press (Dumbbell) 3 x 50 lbs x 10 reps
Bent Over One Arm Row (Dumbbell) 2 x 80 lbs x 10 reps
Overhead Press (Dumbbell) 3 x 35 lbs x 10 reps
June 2025 1 sessions 14.9k lbs 3 exercises
Day 1 Sun, Jun 22
57m 14.9k lbs 3 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 285 lbs x 5 reps, 260 lbs x 5 reps, 260 lbs x 5 reps, 260 lbs x 5 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 3 reps
7 285 lbs x 5 reps
8 260 lbs x 5 reps
9 260 lbs x 5 reps
10 260 lbs x 5 reps
Incline Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 165 lbs x 6 reps, 145 lbs x 8 reps, 145 lbs x 8 reps
1 95 lbs x 5 reps
2 135 lbs x 5 reps
3 135 lbs x 5 reps
4 165 lbs x 6 reps
5 145 lbs x 8 reps
6 145 lbs x 8 reps
May 2025 8 sessions 182.2k lbs 11 exercises
Strength Studio Day 1 Mon, May 26
1h 3m 15.6k lbs 2 exercises
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 370 lbs x 2 reps, 370 lbs x 2 reps, 370 lbs x 2 reps, 370 lbs x 2 reps, 370 lbs x 2 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 1 reps
7 370 lbs x 2 reps
8 370 lbs x 2 reps
9 370 lbs x 2 reps
10 370 lbs x 2 reps
11 370 lbs x 2 reps
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 3 reps, 235 lbs x 2 reps, 235 lbs x 2 reps, 235 lbs x 2 reps, 235 lbs x 2 reps, 235 lbs x 2 reps, 235 lbs x 2 reps, 235 lbs x 5 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 10 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 205 lbs x 3 reps
7 235 lbs x 2 reps
8 235 lbs x 2 reps
9 235 lbs x 2 reps
10 235 lbs x 2 reps
11 235 lbs x 2 reps
12 235 lbs x 2 reps
13 235 lbs x 5 reps
Strength Studio Day 3 Fri, May 23
59m 23.3k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 95 lbs x 10 reps
4 135 lbs x 5 reps
5 185 lbs x 7 reps
6 185 lbs x 7 reps
7 185 lbs x 7 reps
8 185 lbs x 7 reps
9 185 lbs x 7 reps
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 225 lbs x 3 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 225 lbs x 3 reps
7 275 lbs x 4 reps
8 275 lbs x 4 reps
9 275 lbs x 4 reps
10 275 lbs x 4 reps
Lat Pulldown (Single Arm) 4 x 70 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 105 lbs x 12 reps
Strength Studio Day 2 Wed, May 21
1h 3m 26.1k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 315 lbs x 3 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 455 lbs x 3 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 230 lbs x 5 reps, 230 lbs x 5 reps, 230 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 230 lbs x 5 reps
6 230 lbs x 5 reps
7 230 lbs x 3 reps
Seated Row (Cable) 150 lbs x 15 reps, 150 lbs x 15 reps, 150 lbs x 12 reps
1 150 lbs x 15 reps
2 150 lbs x 15 reps
3 150 lbs x 12 reps
Triceps Pushdown (Cable - Straight Bar) 100 lbs x 10 reps, 100 lbs x 10 reps, 100 lbs x 8 reps
1 100 lbs x 10 reps
2 100 lbs x 10 reps
3 100 lbs x 8 reps
Seated Calf Raise (Plate Loaded) 4 x 105 lbs x 10 reps
Strength Studio Day 1 Mon, May 19
1h 25.4k lbs 4 exercises
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 380 lbs x 1 reps, 380 lbs x 1 reps, 330 lbs x 3 reps, 330 lbs x 3 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 225 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 1 reps
8 380 lbs x 1 reps
9 380 lbs x 1 reps
10 330 lbs x 3 reps
11 330 lbs x 3 reps
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 3 reps, 225 lbs x 1 reps, 250 lbs x 4 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 3 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 10 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 205 lbs x 3 reps
7 225 lbs x 1 reps
8 250 lbs x 4 reps
9 225 lbs x 5 reps
10 225 lbs x 5 reps
11 225 lbs x 3 reps
Seated Row (Cable) 3 x 150 lbs x 12 reps
Seated Calf Raise (Plate Loaded) 4 x 95 lbs x 12 reps
Strength Studio Day 1 Thu, May 15
1h 12m 25.7k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 3 reps, 245 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 205 lbs x 3 reps
6 245 lbs x 4 reps
7 225 lbs x 4 reps
8 225 lbs x 4 reps
9 225 lbs x 4 reps
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 375 lbs x 2 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps, 325 lbs x 3 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 225 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 1 reps
8 375 lbs x 2 reps
9 325 lbs x 3 reps
10 325 lbs x 3 reps
11 325 lbs x 3 reps
12 325 lbs x 3 reps
Seated Row (Cable) 3 x 140 lbs x 15 reps
Seated Calf Raise (Plate Loaded) 4 x 95 lbs x 10 reps
SSTT D2 Wed, May 7
1h 5m 23.2k lbs 4 exercises
Deficit Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 435 lbs x 1 reps, 370 lbs x 3 reps, 370 lbs x 3 reps, 370 lbs x 3 reps, 370 lbs x 3 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 225 lbs x 5 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 435 lbs x 1 reps
9 370 lbs x 3 reps
10 370 lbs x 3 reps
11 370 lbs x 3 reps
12 370 lbs x 3 reps
Seated Calf Raise (Plate Loaded) 4 x 95 lbs x 10 reps
Lat Pulldown (Cable) 160 lbs x 10 reps, 160 lbs x 10 reps, 160 lbs x 8 reps
1 160 lbs x 10 reps
2 160 lbs x 10 reps
3 160 lbs x 8 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 120 lbs x 12 reps
SSTT D1 Mon, May 5
1h 9m 24.0k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 3 reps, 245 lbs x 3 reps, 230 lbs x 3 reps, 230 lbs x 3 reps, 230 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 205 lbs x 3 reps
6 245 lbs x 3 reps
7 230 lbs x 3 reps
8 230 lbs x 3 reps
9 230 lbs x 3 reps
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 370 lbs x 2 reps, 320 lbs x 3 reps, 320 lbs x 3 reps, 320 lbs x 3 reps, 320 lbs x 3 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 1 reps
8 370 lbs x 2 reps
9 320 lbs x 3 reps
10 320 lbs x 3 reps
11 320 lbs x 3 reps
12 320 lbs x 3 reps
Seated Row (Cable) 3 x 140 lbs x 13 reps
Seated Calf Raise (Plate Loaded) 4 x 90 lbs x 10 reps
SSTT D2 Fri, May 2
58m 18.8k lbs 5 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Deficit Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 410 lbs x 1 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 410 lbs x 1 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 7 reps
5 185 lbs x 7 reps
6 185 lbs x 7 reps
Seated Row (Cable) 3 x 140 lbs x 12 reps
Triceps Pushdown (Cable - Straight Bar) 120 lbs x 10 reps, 120 lbs x 12 reps, 120 lbs x 12 reps
1 120 lbs x 10 reps
2 120 lbs x 12 reps
3 120 lbs x 12 reps
April 2025 8 sessions 194.8k lbs 17 exercises
SSTT D1 Mon, Apr 28
1h 18m 27.4k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 235 lbs x 3 reps, 235 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 235 lbs x 3 reps
6 235 lbs x 3 reps
7 225 lbs x 3 reps
8 225 lbs x 3 reps
9 225 lbs x 3 reps
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 335 lbs x 3 reps, 365 lbs x 1 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps, 315 lbs x 3 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 335 lbs x 3 reps
7 365 lbs x 1 reps
8 315 lbs x 3 reps
9 315 lbs x 3 reps
10 315 lbs x 3 reps
11 315 lbs x 3 reps
Power Squat 3 x 405 lbs x 8 reps
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 10 reps, 95 lbs x 8 reps, 95 lbs x 8 reps
1 45 lbs x 10 reps
2 65 lbs x 10 reps
3 95 lbs x 8 reps
4 95 lbs x 8 reps
SSTT D3 Fri, Apr 25
1h 5m 19.2k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 12 reps, 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps
1 45 lbs x 12 reps
2 45 lbs x 10 reps
3 95 lbs x 10 reps
4 135 lbs x 5 reps
5 185 lbs x 6 reps
6 185 lbs x 6 reps
7 185 lbs x 6 reps
8 185 lbs x 6 reps
9 185 lbs x 6 reps
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 275 lbs x 5 reps, 275 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 275 lbs x 1 reps
7 315 lbs x 1 reps
8 275 lbs x 5 reps
9 275 lbs x 5 reps
Seated Row (Cable) 3 x 120 lbs x 12 reps
Lateral Raise (Dumbbell) 4 x 15 lbs x 10 reps
Bicep Curl (Dumbbell) 30 lbs x 10 reps, 30 lbs x 10 reps, 30 lbs x 8 reps
1 30 lbs x 10 reps
2 30 lbs x 10 reps
3 30 lbs x 8 reps
SSTT D2 Wed, Apr 23
1h 8m 24.7k lbs 5 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Deficit Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 315 lbs x 5 reps, 315 lbs x 5 reps, 315 lbs x 5 reps, 315 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 3 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 315 lbs x 5 reps
9 315 lbs x 5 reps
10 315 lbs x 5 reps
11 315 lbs x 5 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps x RPE 6, 205 lbs x 6 reps, 205 lbs x 6 reps, 205 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps x RPE 6
5 205 lbs x 6 reps
6 205 lbs x 6 reps
7 205 lbs x 6 reps
Seated Row (Cable) 3 x 140 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 120 lbs x 10 reps, 120 lbs x 10 reps, 120 lbs x 12 reps
1 120 lbs x 10 reps
2 120 lbs x 10 reps
3 120 lbs x 12 reps
SSTT D1 Mon, Apr 21
1h 9m 32.9k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 12 reps, 45 lbs x 10 reps, 95 lbs x 12 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 200 lbs x 5 reps, 200 lbs x 5 reps, 200 lbs x 5 reps, 200 lbs x 5 reps
1 45 lbs x 12 reps
2 45 lbs x 10 reps
3 95 lbs x 12 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 200 lbs x 5 reps
7 200 lbs x 5 reps
8 200 lbs x 5 reps
9 200 lbs x 5 reps
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 280 lbs x 4 reps, 280 lbs x 4 reps, 280 lbs x 4 reps, 280 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 5 reps
6 280 lbs x 4 reps
7 280 lbs x 4 reps
8 280 lbs x 4 reps
9 280 lbs x 4 reps
Lat Pulldown (Cable) 140 lbs x 12 reps, 140 lbs x 10 reps, 130 lbs x 8 reps
1 140 lbs x 12 reps
2 140 lbs x 10 reps
3 130 lbs x 8 reps
Power Squat 4 x 405 lbs x 8 reps
SSTT D1 Wed, Apr 16
1h 4m 25.7k lbs 5 exercises
Walking 0.5 mi / 0min
1 0.5 mi / 0min
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 200 lbs x 4 reps, 200 lbs x 4 reps, 200 lbs x 4 reps, 200 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 3 reps
6 200 lbs x 4 reps
7 200 lbs x 4 reps
8 200 lbs x 4 reps
9 200 lbs x 4 reps
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 4 reps
6 275 lbs x 4 reps
7 275 lbs x 4 reps
8 275 lbs x 4 reps
Lat Pulldown (Cable) 150 lbs x 10 reps, 150 lbs x 10 reps, 150 lbs x 8 reps
1 150 lbs x 10 reps
2 150 lbs x 10 reps
3 150 lbs x 8 reps
Power Squat 135 lbs x 12 reps, 225 lbs x 10 reps, 315 lbs x 8 reps, 405 lbs x 6 reps
1 135 lbs x 12 reps
2 225 lbs x 10 reps
3 315 lbs x 8 reps
4 405 lbs x 6 reps
SSTT D2 Wed, Apr 9
40m 19.1k lbs 5 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Deficit Deadlift (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 290 lbs x 7 reps, 290 lbs x 7 reps, 290 lbs x 7 reps, 290 lbs x 7 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 290 lbs x 7 reps
6 290 lbs x 7 reps
7 290 lbs x 7 reps
8 290 lbs x 7 reps
Incline Bench Press (Dumbbell) 3 x 60 lbs x 10 reps
Iso-Lateral Row (Machine) 4 x 90 lbs x 12 reps
Triceps Pushdown (Cable - Straight Bar) 90 lbs x 10 reps, 90 lbs x 10 reps, 80 lbs x 12 reps
1 90 lbs x 10 reps
2 90 lbs x 10 reps
3 80 lbs x 12 reps
SSTT D1 Mon, Apr 7
1h 7m 20.7k lbs 5 exercises
Walking 0.5 mi / 0min
1 0.5 mi / 0min
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 165 lbs x 4 reps, 195 lbs x 4 reps, 195 lbs x 4 reps, 195 lbs x 4 reps, 195 lbs x 5 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 165 lbs x 4 reps
6 195 lbs x 4 reps
7 195 lbs x 4 reps
8 195 lbs x 4 reps
9 195 lbs x 5 reps
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 260 lbs x 4 reps, 260 lbs x 4 reps, 260 lbs x 4 reps, 260 lbs x 4 reps
1 45 lbs x 10 reps
2 135 lbs x 3 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 260 lbs x 4 reps
6 260 lbs x 4 reps
7 260 lbs x 4 reps
8 260 lbs x 4 reps
Lat Pulldown (Cable) 3 x 140 lbs x 10 reps
Leg Extension (Machine) 100 lbs x 12 reps, 100 lbs x 15 reps, 100 lbs x 15 reps
1 100 lbs x 12 reps
2 100 lbs x 15 reps
3 100 lbs x 15 reps
SSTT D1 Wed, Apr 2
1h 9m 25.0k lbs 6 exercises
Walking 0.5 mi / 0min
1 0.5 mi / 0min
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 190 lbs x 4 reps, 190 lbs x 4 reps, 190 lbs x 4 reps, 190 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 10 reps
4 135 lbs x 5 reps
5 190 lbs x 4 reps
6 190 lbs x 4 reps
7 190 lbs x 4 reps
8 190 lbs x 4 reps
Squat (Barbell) 45 lbs x 10 reps, 45 lbs x 8 reps, 95 lbs x 4 reps, 135 lbs x 4 reps, 185 lbs x 4 reps, 225 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps, 255 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 8 reps
3 95 lbs x 4 reps
4 135 lbs x 4 reps
5 185 lbs x 4 reps
6 225 lbs x 4 reps
7 255 lbs x 4 reps
8 255 lbs x 4 reps
9 255 lbs x 4 reps
10 255 lbs x 4 reps
Lat Pulldown (Cable) 3 x 130 lbs x 10 reps
Leg Extension (Machine) 3 x 120 lbs x 12 reps
Seated Leg Curl (Machine) 3 x 105 lbs x 12 reps
March 2025 7 sessions 114.8k lbs 17 exercises
SSTT D3 Fri, Mar 28
1h 6m 17.1k lbs 6 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 175 lbs x 6 reps, 175 lbs x 6 reps, 175 lbs x 6 reps, 175 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 3 reps
4 175 lbs x 6 reps
5 175 lbs x 6 reps
6 175 lbs x 6 reps
7 175 lbs x 6 reps
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 6 reps
6 225 lbs x 6 reps
7 225 lbs x 6 reps
Lat Pulldown - Wide Grip (Cable) 140 lbs x 10 reps, 140 lbs x 8 reps, 140 lbs x 8 reps
1 140 lbs x 10 reps
2 140 lbs x 8 reps
3 140 lbs x 8 reps
Rear Delt Flyes 4 x 20 lbs x 10 reps
Bicep Curl (Dumbbell) 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 5 reps
1 35 lbs x 8 reps
2 35 lbs x 8 reps
3 35 lbs x 8 reps
4 35 lbs x 5 reps
SSTT D2 Wed, Mar 26
53m 19.7k lbs 6 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 4 reps
5 315 lbs x 4 reps
6 315 lbs x 4 reps
7 315 lbs x 4 reps
8 315 lbs x 4 reps
Incline Bench Press (Dumbbell) 3 x 60 lbs x 8 reps
Seated Row (Cable) 130 lbs x 10 reps, 130 lbs x 12 reps, 130 lbs x 12 reps
1 130 lbs x 10 reps
2 130 lbs x 12 reps
3 130 lbs x 12 reps
Triceps Pushdown (Cable - Straight Bar) 90 lbs x 15 reps, 90 lbs x 12 reps, 90 lbs x 12 reps, 90 lbs x 12 reps
1 90 lbs x 15 reps
2 90 lbs x 12 reps
3 90 lbs x 12 reps
4 90 lbs x 12 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 8 reps
SSTT D1 Mon, Mar 24
1h 9m 20.9k lbs 5 exercises
Walking 0.5 mi / 0min
1 0.5 mi / 0min
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 4 reps
6 185 lbs x 4 reps
7 185 lbs x 4 reps
8 185 lbs x 4 reps
9 185 lbs x 4 reps
Squat (Barbell) 45 lbs x 10 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 250 lbs x 4 reps, 250 lbs x 4 reps, 250 lbs x 4 reps, 250 lbs x 4 reps
1 45 lbs x 10 reps
2 135 lbs x 3 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 250 lbs x 4 reps
6 250 lbs x 4 reps
7 250 lbs x 4 reps
8 250 lbs x 4 reps
Lat Pulldown (Cable) 130 lbs x 10 reps, 130 lbs x 10 reps, 130 lbs x 8 reps
1 130 lbs x 10 reps
2 130 lbs x 10 reps
3 130 lbs x 8 reps
Leg Press 3 x 225 lbs x 8 reps
Early Morning Workout Fri, Mar 21
1h 13m 15.1k lbs 6 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 165 lbs x 6 reps, 165 lbs x 6 reps, 165 lbs x 6 reps, 165 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 3 reps
4 165 lbs x 6 reps
5 165 lbs x 6 reps
6 165 lbs x 6 reps
7 165 lbs x 6 reps
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 6 reps, 225 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 6 reps
6 225 lbs x 6 reps
Lat Pulldown - Wide Grip (Cable) 130 lbs x 10 reps, 130 lbs x 8 reps, 130 lbs x 8 reps
1 130 lbs x 10 reps
2 130 lbs x 8 reps
3 130 lbs x 8 reps
Lateral Raise (Dumbbell) 4 x 15 lbs x 10 reps
Bicep Curl (Dumbbell) 4 x 35 lbs x 8 reps
Early Morning Workout Wed, Mar 19
39m 15.8k lbs 5 exercises
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Deficit Deadlift (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps, 275 lbs x 4 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 275 lbs x 4 reps
6 275 lbs x 4 reps
7 275 lbs x 4 reps
8 275 lbs x 4 reps
Incline Bench Press (Dumbbell) 3 x 55 lbs x 8 reps
Seated Row (Cable) 3 x 120 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 4 x 90 lbs x 12 reps
Early Morning Workout Mon, Mar 17
45m 16.7k lbs 5 exercises
Walking 0.5 mi / 0min
1 0.5 mi / 0min
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps, 185 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 4 reps
6 185 lbs x 4 reps
7 185 lbs x 4 reps
8 185 lbs x 4 reps
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 245 lbs x 4 reps, 245 lbs x 4 reps, 245 lbs x 4 reps, 245 lbs x 4 reps
1 45 lbs x 5 reps
2 135 lbs x 3 reps
3 185 lbs x 3 reps
4 245 lbs x 4 reps
5 245 lbs x 4 reps
6 245 lbs x 4 reps
7 245 lbs x 4 reps
Lat Pulldown (Cable) 120 lbs x 10 reps, 120 lbs x 10 reps, 120 lbs x 8 reps
1 120 lbs x 10 reps
2 120 lbs x 10 reps
3 120 lbs x 8 reps
Power Squat 3 x 135 lbs x 8 reps
Early Morning Workout Sat, Mar 15
37m 9.6k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps, 225 lbs x 3 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 3 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 225 lbs x 3 reps
7 225 lbs x 3 reps
8 225 lbs x 3 reps
9 225 lbs x 3 reps
Bench Press (Dumbbell) 3 x 50 lbs x 10 reps
Lat Pulldown (Cable) 3 x 110 lbs x 10 reps
January 2025 2 sessions 36.3k lbs 9 exercises
day 2 Sun, Jan 12
1h 6m 14.0k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 235 lbs x 1 reps, 195 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 4 reps, 185 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 235 lbs x 1 reps
7 195 lbs x 6 reps
8 185 lbs x 6 reps
9 185 lbs x 6 reps
10 185 lbs x 4 reps
11 185 lbs x 4 reps
Romanian Deadlift (Dumbbell) 75 lbs x 5 reps, 95 lbs x 10 reps, 95 lbs x 10 reps, 95 lbs x 10 reps
1 75 lbs x 5 reps
2 95 lbs x 10 reps
3 95 lbs x 10 reps
4 95 lbs x 10 reps
Goblet Squat (Kettlebell) 3 x 60 lbs x 10 reps
Chest Fly (Dumbbell) 3 x 30 lbs x 10 reps
day 1 Sat, Jan 4
1h 4m 22.3k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 185 lbs x 3 reps, 285 lbs x 1 reps, 285 lbs x 5 reps, 320 lbs x 1 reps, 255 lbs x 5 reps, 255 lbs x 5 reps, 255 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 185 lbs x 3 reps
5 285 lbs x 1 reps
6 285 lbs x 5 reps
7 320 lbs x 1 reps
8 255 lbs x 5 reps
9 255 lbs x 5 reps
10 255 lbs x 5 reps
Incline Bench Press (Barbell) 115 lbs x 10 reps, 125 lbs x 8 reps, 135 lbs x 6 reps, 115 lbs x 10 reps
1 115 lbs x 10 reps
2 125 lbs x 8 reps
3 135 lbs x 6 reps
4 115 lbs x 10 reps
Lat Pulldown (Cable) 120 lbs x 12 reps, 130 lbs x 10 reps, 140 lbs x 8 reps, 110 lbs x 15 reps
1 120 lbs x 12 reps
2 130 lbs x 10 reps
3 140 lbs x 8 reps
4 110 lbs x 15 reps
Leg Extension (Machine) 3 x 110 lbs x 12 reps
Seated Hamstring Curl 115 lbs x 12 reps
1 115 lbs x 12 reps
December 2024 3 sessions 54.9k lbs 17 exercises
day 3 Mon, Dec 30
1h 1m 17.4k lbs 4 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 355 lbs x 5 reps, 375 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 225 lbs x 3 reps
5 315 lbs x 1 reps
6 355 lbs x 5 reps
7 375 lbs x 5 reps
8 335 lbs x 5 reps
9 335 lbs x 5 reps
10 335 lbs x 5 reps
Incline Bench Press (Dumbbell) 45 lbs x 12 reps, 45 lbs x 8 reps, 50 lbs x 12 reps, 45 lbs x 12 reps
1 45 lbs x 12 reps
2 45 lbs x 8 reps
3 50 lbs x 12 reps
4 45 lbs x 12 reps
Pull Up 2 x 8 reps
Seated Hamstring Curl 90 lbs x 13 reps, 90 lbs x 13 reps, 90 lbs x 15 reps
1 90 lbs x 13 reps
2 90 lbs x 13 reps
3 90 lbs x 15 reps
day 2 Sat, Dec 28
58m 15.6k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 230 lbs x 1 reps, 195 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 5 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 230 lbs x 1 reps
7 195 lbs x 6 reps
8 185 lbs x 6 reps
9 185 lbs x 6 reps
10 185 lbs x 6 reps
11 185 lbs x 5 reps
Romanian Deadlift (Dumbbell) 3 x 55 lbs x 10 reps
Goblet Squat (Kettlebell) 2 x 55 lbs x 10 reps
Bent Over Row (Barbell) 185 lbs x 6 reps, 135 lbs x 10 reps
1 185 lbs x 6 reps
2 135 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 10 reps
Chest Fly (Dumbbell) 3 x 25 lbs x 10 reps
day 1 Thu, Dec 26
1h 24m 21.8k lbs 7 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 185 lbs x 3 reps, 275 lbs x 1 reps, 275 lbs x 5 reps, 315 lbs x 1 reps, 250 lbs x 5 reps, 250 lbs x 5 reps, 250 lbs x 5 reps, 250 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 185 lbs x 3 reps
5 275 lbs x 1 reps
6 275 lbs x 5 reps
7 315 lbs x 1 reps
8 250 lbs x 5 reps
9 250 lbs x 5 reps
10 250 lbs x 5 reps
11 250 lbs x 5 reps
Incline Bench Press (Barbell) 95 lbs x 10 reps, 115 lbs x 8 reps, 125 lbs x 6 reps, 95 lbs x 10 reps
1 95 lbs x 10 reps
2 115 lbs x 8 reps
3 125 lbs x 6 reps
4 95 lbs x 10 reps
Lat Pulldown (Cable) 4 x 120 lbs x 10 reps
Leg Extension (Machine) 3 x 100 lbs x 10 reps
Hammer Curl (Dumbbell) 30 lbs x 10 reps, 35 lbs x 10 reps
1 30 lbs x 10 reps
2 35 lbs x 10 reps
Skullcrusher (Dumbbell) 3 x 25 lbs x 12 reps
Lateral Raise (Dumbbell) 3 x 15 lbs x 10 reps
November 2024 2 sessions 28.1k lbs 9 exercises
Brogains Powerbuilding Lower Mon, Nov 11
45m 16.2k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 6 reps, 300 lbs x 6 reps, 245 lbs x 3 reps, 245 lbs x 3 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 5 reps
6 295 lbs x 5 reps
7 295 lbs x 6 reps
8 300 lbs x 6 reps
1 245 lbs x 3 reps
2 245 lbs x 3 reps
Paused Squat 2 x 195 lbs x 8 reps
Front Squat (Barbell) 2 x 185 lbs x 8 reps
Afternoon Workout Tue, Nov 5
49m 11.8k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 5 reps, 215 lbs x 5 reps, 215 lbs x 7 reps, 170 lbs x 3 reps, 170 lbs x 3 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 215 lbs x 5 reps
6 215 lbs x 5 reps
7 215 lbs x 7 reps
1 170 lbs x 3 reps
2 170 lbs x 3 reps
Chest Dip 2 x 35 lbs x 10 reps
Overhead Press (Dumbbell) 2 x 40 lbs x 8 reps
Seated Row (Cable) 2 x 130 lbs x 10 reps
Pull Up 2 x 8 reps
Hammer Curl (Dumbbell) 2 x 35 lbs x 10 reps
October 2024 6 sessions 72.1k lbs 15 exercises
531 Bodybuilding Day 1 Wed, Oct 30
48m 15.9k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 250 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 250 lbs x 5 reps
6 275 lbs x 5 reps
7 315 lbs x 6 reps
Deadlift (Barbell) 3 x 225 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 8 reps
Triceps Extension 3 x 30 lbs x 10 reps
531 Bodybuilding Day 1 Sun, Oct 13
52m 10.3k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 2 reps, 325 lbs x 5 reps, 325 lbs x 5 reps, 325 lbs x 5 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 1 reps
5 315 lbs x 1 reps
6 365 lbs x 1 reps
7 405 lbs x 2 reps
8 325 lbs x 5 reps
9 325 lbs x 5 reps
10 325 lbs x 5 reps
Bicep Curl (Dumbbell) 3 x 40 lbs x 10 reps
Lateral Raise (Dumbbell) 2 x 20 lbs x 10 reps
Base Level A Thu, Oct 10
48m 6.7k lbs 5 exercises
Incline Bench Press (Dumbbell) 25 lbs x 10 reps, 45 lbs x 8 reps, 45 lbs x 8 reps, 65 lbs x 8 reps, 65 lbs x 8 reps, 65 lbs x 8 reps
1 25 lbs x 10 reps
2 45 lbs x 8 reps
3 45 lbs x 8 reps
4 65 lbs x 8 reps
5 65 lbs x 8 reps
6 65 lbs x 8 reps
Pull Up 2 x 45 lbs x 8 reps
Lateral Raise (Dumbbell) 3 x 30 lbs x 8 reps
Bicep Curl (Dumbbell) 40 lbs x 10 reps, 40 lbs x 8 reps, 40 lbs x 8 reps
1 40 lbs x 10 reps
2 40 lbs x 8 reps
3 40 lbs x 8 reps
Chest Dip 3 x 70 lbs x 8 reps
Base Level B Tue, Oct 8
56m 21.4k lbs 5 exercises
Front Squat (Barbell) 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 1 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps
1 45 lbs x 5 reps
2 95 lbs x 5 reps
3 135 lbs x 3 reps
4 185 lbs x 1 reps
5 225 lbs x 6 reps
6 225 lbs x 6 reps
7 225 lbs x 6 reps
8 225 lbs x 6 reps
Romanian Deadlift (Barbell) 225 lbs x 10 reps, 275 lbs x 6 reps, 315 lbs x 5 reps
1 225 lbs x 10 reps
2 275 lbs x 6 reps
3 315 lbs x 5 reps
Leg Extension (Machine) 100 lbs x 10 reps, 100 lbs x 12 reps, 115 lbs x 12 reps
1 100 lbs x 10 reps
2 100 lbs x 12 reps
3 115 lbs x 12 reps
Bent Over Row (Barbell) 3 x 135 lbs x 12 reps
Deadlift (Barbell) 365 lbs x 1 reps, 405 lbs x 1 reps
1 365 lbs x 1 reps
2 405 lbs x 1 reps
Base Level A Mon, Oct 7
59m 9.4k lbs 6 exercises
Incline Bench Press (Barbell) 45 lbs x 15 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 3 reps, 195 lbs x 5 reps, 195 lbs x 5 reps, 195 lbs x 5 reps
1 45 lbs x 15 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 155 lbs x 3 reps
5 195 lbs x 5 reps
6 195 lbs x 5 reps
7 195 lbs x 5 reps
Pull Up 3 x 40 lbs x 8 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 8 reps
Chest Dip 70 lbs x 10 reps, 70 lbs x 8 reps, 70 lbs x 8 reps
1 70 lbs x 10 reps
2 70 lbs x 8 reps
3 70 lbs x 8 reps
Hanging Leg Raise 3 x 8 reps
Greek God Workout Thu, Oct 3
1h 26m 8.4k lbs 5 exercises
Incline Bench Press (Barbell) 45 lbs x 15 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 5 reps, 185 lbs x 5 reps, 185 lbs x 5 reps, 185 lbs x 5 reps
1 45 lbs x 15 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 155 lbs x 5 reps
5 185 lbs x 5 reps
6 185 lbs x 5 reps
7 185 lbs x 5 reps
Pull Up 3 x 35 lbs x 8 reps
Triceps Extension (Dumbbell) 3 x 30 lbs x 8 reps
Lateral Raise (Dumbbell) 25 lbs x 8 reps, 20 lbs x 8 reps, 20 lbs x 8 reps
1 25 lbs x 8 reps
2 20 lbs x 8 reps
3 20 lbs x 8 reps
Bicep Curl (Dumbbell) 3 x 30 lbs x 10 reps
September 2024 10 sessions 190.2k lbs 25 exercises
power plan day 3 Mon, Sep 30
1h 22m 16.9k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 2 reps, 455 lbs x 4 reps, 405 lbs x 3 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 315 lbs x 3 reps
5 365 lbs x 3 reps
6 405 lbs x 1 reps
7 455 lbs x 1 reps
8 495 lbs x 2 reps
9 455 lbs x 4 reps
10 405 lbs x 3 reps
Front Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
Bench Press (Barbell) 45 lbs x 12 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 3 reps, 225 lbs x 3 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 245 lbs x 4 reps, 245 lbs x 4 reps
1 45 lbs x 12 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 205 lbs x 3 reps
6 225 lbs x 3 reps
7 245 lbs x 1 reps
8 275 lbs x 1 reps
9 245 lbs x 4 reps
10 245 lbs x 4 reps
Day 1 Sat, Sep 28
1h 26m 19.2k lbs 6 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps x RPE 8, 315 lbs x 1 reps x RPE 6, 365 lbs x 1 reps x RPE 6, 395 lbs x 2 reps x RPE 6, 355 lbs x 3 reps, 320 lbs x 4 reps, 320 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps x RPE 8
6 315 lbs x 1 reps x RPE 6
7 365 lbs x 1 reps x RPE 6
8 395 lbs x 2 reps x RPE 6
9 355 lbs x 3 reps
10 320 lbs x 4 reps
11 320 lbs x 4 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps x RPE 6, 215 lbs x 3 reps, 235 lbs x 3 reps, 275 lbs x 2 reps, 185 lbs x 10 reps, 185 lbs x 10 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps x RPE 6
5 215 lbs x 3 reps
6 235 lbs x 3 reps
7 275 lbs x 2 reps
8 185 lbs x 10 reps
9 185 lbs x 10 reps
Chest Fly 3 x 30 lbs x 8 reps
Hammer Curl (Dumbbell) 3 x 45 lbs x 8 reps
Rear Delt Flyes 3 x 30 lbs x 8 reps
Triceps Extension (Dumbbell) 30 lbs x 10 reps, 30 lbs x 9 reps, 25 lbs x 10 reps
1 30 lbs x 10 reps
2 30 lbs x 9 reps
3 25 lbs x 10 reps
Morning Workout Sat, Sep 21
57m 18.5k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 12 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 245 lbs x 1 reps, 265 lbs x 1 reps, 280 lbs x 1 reps, 250 lbs x 5 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 4 reps
1 45 lbs x 12 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 245 lbs x 1 reps
7 265 lbs x 1 reps
8 280 lbs x 1 reps
9 250 lbs x 5 reps
10 230 lbs x 4 reps
11 230 lbs x 4 reps
12 230 lbs x 4 reps
Seated Row (Cable) 130 lbs x 12 reps, 130 lbs x 12 reps, 130 lbs x 12 reps, 130 lbs x 10 reps
1 130 lbs x 12 reps
2 130 lbs x 12 reps
3 130 lbs x 12 reps
4 130 lbs x 10 reps
Lat Pulldown (Cable) 4 x 120 lbs x 10 reps
Evening Workout Thu, Sep 19
1h 18m 15.8k lbs 4 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 2 reps, 455 lbs x 1 reps, 425 lbs x 3 reps, 365 lbs x 4 reps, 365 lbs x 4 reps, 365 lbs x 4 reps, 365 lbs x 4 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 1 reps
8 365 lbs x 1 reps
9 405 lbs x 2 reps
10 455 lbs x 1 reps
11 425 lbs x 3 reps
12 365 lbs x 4 reps
13 365 lbs x 4 reps
14 365 lbs x 4 reps
15 365 lbs x 4 reps
Triceps Dip 10 reps, 26 lbs x 10 reps, 26 lbs x 10 reps, 26 lbs x 10 reps
1 10 reps
2 26 lbs x 10 reps
3 26 lbs x 10 reps
4 26 lbs x 10 reps
Bicep Curl (Dumbbell) 4 x 30 lbs x 10 reps
Triceps Extension (Dumbbell) 30 lbs x 10 reps, 30 lbs x 10 reps, 25 lbs x 10 reps, 25 lbs x 10 reps
1 30 lbs x 10 reps
2 30 lbs x 10 reps
3 25 lbs x 10 reps
4 25 lbs x 10 reps
power plan day 1 Tue, Sep 17
1h 43m 17.4k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 385 lbs x 1 reps, 345 lbs x 3 reps, 315 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps, 315 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 3 reps
6 315 lbs x 1 reps
7 365 lbs x 1 reps
8 385 lbs x 1 reps
9 345 lbs x 3 reps
10 315 lbs x 4 reps
11 315 lbs x 4 reps
12 315 lbs x 4 reps
13 315 lbs x 4 reps
Bench Press (Barbell) 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 275 lbs x 1 reps, 245 lbs x 5 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps
1 45 lbs x 5 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 275 lbs x 1 reps
8 245 lbs x 5 reps
9 225 lbs x 4 reps
10 225 lbs x 4 reps
11 225 lbs x 4 reps
12 225 lbs x 4 reps
Morning Workout Sun, Sep 15
1h 8m 20.2k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 2 reps, 455 lbs x 1 reps, 405 lbs x 2 reps, 365 lbs x 7 reps, 365 lbs x 6 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 275 lbs x 5 reps
5 315 lbs x 5 reps
6 365 lbs x 1 reps
7 405 lbs x 1 reps
8 455 lbs x 1 reps
9 495 lbs x 2 reps
10 455 lbs x 1 reps
11 405 lbs x 2 reps
12 365 lbs x 7 reps
13 365 lbs x 6 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 7 reps
5 185 lbs x 7 reps
6 185 lbs x 7 reps
7 185 lbs x 7 reps
Pull Up 10 reps, 10 reps, 8 reps
1 10 reps
2 10 reps
3 8 reps
Evening Workout Wed, Sep 11
1h 10m 27.7k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 7 reps, 275 lbs x 7 reps, 275 lbs x 7 reps, 275 lbs x 7 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 225 lbs x 3 reps
6 275 lbs x 7 reps
7 275 lbs x 7 reps
8 275 lbs x 7 reps
9 275 lbs x 7 reps
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 7 reps
5 185 lbs x 7 reps
6 185 lbs x 7 reps
7 185 lbs x 7 reps
Overhead Press (Barbell) 135 lbs x 8 reps, 125 lbs x 8 reps, 125 lbs x 7 reps
1 135 lbs x 8 reps
2 125 lbs x 8 reps
3 125 lbs x 7 reps
Bent Over Row (Barbell) 4 x 125 lbs x 12 reps
Good Morning (Barbell) 2 x 95 lbs x 8 reps
Week 1 Day 3 Fri, Sep 6
1h 3m 17.0k lbs 5 exercises
Pin Squat to Depth 45 lbs x 10 reps, 45 lbs x 8 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 265 lbs x 6 reps, 265 lbs x 6 reps, 265 lbs x 6 reps
1 45 lbs x 10 reps
2 45 lbs x 8 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 265 lbs x 6 reps
6 265 lbs x 6 reps
7 265 lbs x 6 reps
Spoto Press 45 lbs x 15 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 3 reps, 230 lbs x 6 reps, 230 lbs x 6 reps, 230 lbs x 6 reps
1 45 lbs x 15 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 205 lbs x 3 reps
5 230 lbs x 6 reps
6 230 lbs x 6 reps
7 230 lbs x 6 reps
Bent Over One Arm Row (Dumbbell) 4 x 75 lbs x 10 reps
Chest Dip 3 x 15 reps
Pull Up 10 reps, 10 reps, 7 reps
1 10 reps
2 10 reps
3 7 reps
Day 4 Wed, Sep 4
1h 13m 16.7k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps x RPE 6, 285 lbs x 3 reps, 315 lbs x 5 reps, 355 lbs x 5 reps x RPE 7, 405 lbs x 10 reps
1 45 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps x RPE 6
4 285 lbs x 3 reps
5 315 lbs x 5 reps
6 355 lbs x 5 reps x RPE 7
7 405 lbs x 10 reps
Tempo Bench Press 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps
4 225 lbs x 5 reps
5 225 lbs x 5 reps
6 225 lbs x 5 reps
Pull Up 3 x 10 reps
Reverse Fly (Dumbbell) 3 x 20 lbs x 15 reps
Chest Fly (Dumbbell) 3 x 30 lbs x 10 reps
531 Bodybuilding Day 1 Mon, Sep 2
1h 5m 20.9k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 300 lbs x 5 reps, 325 lbs x 8 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 5 reps
6 300 lbs x 5 reps
7 325 lbs x 8 reps
Deadlift (Barbell) 275 lbs x 8 reps, 275 lbs x 8 reps, 275 lbs x 10 reps
1 275 lbs x 8 reps
2 275 lbs x 8 reps
3 275 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 30 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 8 reps
Bench Press - Close Grip (Barbell) 3 x 155 lbs x 10 reps
August 2024 9 sessions 144.4k lbs 15 exercises
Day 4 Sat, Aug 24
1h 10m 12.9k lbs 2 exercises
Deadlift (Barbell) 135 lbs x 10 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps x RPE 6, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps x RPE 7, 440 lbs x 3 reps, 365 lbs x 5 reps, 365 lbs x 5 reps, 365 lbs x 10 reps
1 135 lbs x 10 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 315 lbs x 1 reps x RPE 6
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 455 lbs x 1 reps x RPE 7
8 440 lbs x 3 reps
9 365 lbs x 5 reps
10 365 lbs x 5 reps
11 365 lbs x 10 reps
Pull Up 2 x 10 reps
Day 3 Thu, Aug 22
1h 35m 12.0k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 1 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 315 lbs x 4 reps, 255 lbs x 6 reps, 255 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 1 reps
5 275 lbs x 1 reps
6 315 lbs x 1 reps
7 365 lbs x 1 reps
8 315 lbs x 4 reps
9 255 lbs x 6 reps
10 255 lbs x 6 reps
Bench Press - Wide Grip (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 265 lbs x 1 reps, 275 lbs x 1 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps
7 265 lbs x 1 reps
8 275 lbs x 1 reps
9 225 lbs x 4 reps
10 225 lbs x 4 reps
11 225 lbs x 4 reps
Pull Up 20 reps
1 20 reps
Day 2 Tue, Aug 20
1h 36m 22.2k lbs 4 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps x RPE 8, 225 lbs x 1 reps, 245 lbs x 3 reps, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps
1 95 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 3 reps x RPE 8
4 225 lbs x 1 reps
5 245 lbs x 3 reps
6 195 lbs x 6 reps
7 195 lbs x 6 reps
8 195 lbs x 6 reps
Deadlift (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 3 reps x RPE 6, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 545 lbs x 1 reps, 405 lbs x 4 reps, 385 lbs x 4 reps, 365 lbs x 4 reps, 335 lbs x 4 reps, 315 lbs x 4 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 315 lbs x 3 reps x RPE 6
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 455 lbs x 1 reps
8 495 lbs x 1 reps
9 545 lbs x 1 reps
10 405 lbs x 4 reps
11 385 lbs x 4 reps
12 365 lbs x 4 reps
13 335 lbs x 4 reps
14 315 lbs x 4 reps
Wide Pull Up 3 x 8 reps
Pendlay Row (Barbell) 3 x 135 lbs x 10 reps
Day 1 Mon, Aug 19
1h 13m 15.3k lbs 4 exercises
Squat (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps x RPE 8, 315 lbs x 1 reps x RPE 6, 345 lbs x 2 reps x RPE 6, 315 lbs x 5 reps x RPE 6, 265 lbs x 5 reps, 265 lbs x 5 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 225 lbs x 3 reps
4 275 lbs x 1 reps x RPE 8
5 315 lbs x 1 reps x RPE 6
6 345 lbs x 2 reps x RPE 6
7 315 lbs x 5 reps x RPE 6
8 265 lbs x 5 reps
9 265 lbs x 5 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 190 lbs x 3 reps x RPE 6, 210 lbs x 6 reps, 175 lbs x 8 reps, 175 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 190 lbs x 3 reps x RPE 6
5 210 lbs x 6 reps
6 175 lbs x 8 reps
7 175 lbs x 8 reps
Hammer Curl (Dumbbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 45 lbs x 8 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 45 lbs x 8 reps
Rear Delt Flyes 3 x 20 lbs x 12 reps
Day 2 Fri, Aug 16
1h 4m 12.1k lbs 4 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps x RPE 8, 255 lbs x 2 reps, 245 lbs x 2 reps
1 95 lbs x 5 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps x RPE 8
6 255 lbs x 2 reps
7 245 lbs x 2 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 1 reps x RPE 6, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 2 reps, 415 lbs x 4 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 315 lbs x 3 reps
4 365 lbs x 1 reps x RPE 6
5 405 lbs x 1 reps
6 455 lbs x 1 reps
7 495 lbs x 2 reps
8 415 lbs x 4 reps
Wide Pull Up 3 x 35 lbs x 8 reps
Rear Delt Flyes 4 x 20 lbs x 10 reps
Day 1 Thu, Aug 15
1h 1m 16.9k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps x RPE 8, 315 lbs x 1 reps x RPE 6, 375 lbs x 2 reps x RPE 6, 345 lbs x 5 reps x RPE 6, 305 lbs x 5 reps, 305 lbs x 5 reps, 305 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps x RPE 8
6 315 lbs x 1 reps x RPE 6
7 375 lbs x 2 reps x RPE 6
8 345 lbs x 5 reps x RPE 6
9 305 lbs x 5 reps
10 305 lbs x 5 reps
11 305 lbs x 5 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps x RPE 6, 225 lbs x 6 reps, 190 lbs x 8 reps, 190 lbs x 8 reps, 190 lbs x 5 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps x RPE 6
5 225 lbs x 6 reps
6 190 lbs x 8 reps
7 190 lbs x 8 reps
8 190 lbs x 5 reps
Day 2 Tue, Aug 6
1h 7m 15.9k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps x RPE 8, 250 lbs x 4 reps, 215 lbs x 6 reps, 215 lbs x 6 reps, 215 lbs x 6 reps, 215 lbs x 5 reps
1 45 lbs x 10 reps
2 95 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps x RPE 8
6 250 lbs x 4 reps
7 215 lbs x 6 reps
8 215 lbs x 6 reps
9 215 lbs x 6 reps
10 215 lbs x 5 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps x RPE 6, 405 lbs x 1 reps, 455 lbs x 1 reps
1 135 lbs x 5 reps
2 225 lbs x 3 reps
3 315 lbs x 1 reps
4 365 lbs x 1 reps x RPE 6
5 405 lbs x 1 reps
6 455 lbs x 1 reps
Bench Press (Dumbbell) 3 x 75 lbs x 8 reps
Bent Over One Arm Row (Dumbbell) 4 x 75 lbs x 8 reps
Day 1 Mon, Aug 5
1h 41m 20.0k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps x RPE 8, 315 lbs x 1 reps x RPE 6, 365 lbs x 3 reps x RPE 6, 335 lbs x 5 reps x RPE 6, 300 lbs x 5 reps, 300 lbs x 5 reps, 300 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps x RPE 8
6 315 lbs x 1 reps x RPE 6
7 365 lbs x 3 reps x RPE 6
8 335 lbs x 5 reps x RPE 6
9 300 lbs x 5 reps
10 300 lbs x 5 reps
11 300 lbs x 5 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps x RPE 6, 205 lbs x 3 reps, 225 lbs x 6 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps x RPE 6
5 205 lbs x 3 reps
6 225 lbs x 6 reps
7 185 lbs x 8 reps
8 185 lbs x 8 reps
9 185 lbs x 8 reps
Pull Up 3 x 10 reps
Bicep Curl (Barbell) 3 x 60 lbs x 10 reps
Chest Dip 3 x 10 reps
Day 3 Sat, Aug 3
1h 2m 17.0k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 335 lbs x 2 reps, 295 lbs x 5 reps, 265 lbs x 7 reps, 265 lbs x 7 reps, 265 lbs x 7 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps
6 315 lbs x 1 reps
7 335 lbs x 2 reps
8 295 lbs x 5 reps
9 265 lbs x 7 reps
10 265 lbs x 7 reps
11 265 lbs x 7 reps
Bench Press - Wide Grip (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 215 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 215 lbs x 6 reps
6 195 lbs x 6 reps
7 195 lbs x 6 reps
8 195 lbs x 6 reps
July 2024 13 sessions 238.7k lbs 26 exercises
Day 2 Tue, Jul 30
1h 31m 11.9k lbs 5 exercises
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 1 reps, 365 lbs x 1 reps x RPE 6, 405 lbs x 1 reps, 465 lbs x 1 reps, 500 lbs x 1 reps, 135 lbs x 5 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 315 lbs x 1 reps
4 365 lbs x 1 reps x RPE 6
5 405 lbs x 1 reps
6 465 lbs x 1 reps
7 500 lbs x 1 reps
8 135 lbs x 5 reps
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 4 reps, 210 lbs x 6 reps, 210 lbs x 6 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 4 reps
7 210 lbs x 6 reps
8 210 lbs x 6 reps
Wide Pull Up 3 x 8 reps
Bent Over One Arm Row (Dumbbell) 3 x 50 lbs x 10 reps
Chest Dip 3 x 10 reps
Day 1 Mon, Jul 29
1h 9m 17.1k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps x RPE 8, 350 lbs x 3 reps x RPE 6, 325 lbs x 5 reps x RPE 6, 295 lbs x 5 reps x RPE 6, 295 lbs x 5 reps, 295 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 315 lbs x 1 reps x RPE 8
6 350 lbs x 3 reps x RPE 6
7 325 lbs x 5 reps x RPE 6
8 295 lbs x 5 reps x RPE 6
9 295 lbs x 5 reps
10 295 lbs x 5 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps x RPE 6, 210 lbs x 6 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps x RPE 6
5 210 lbs x 6 reps
6 185 lbs x 8 reps
7 185 lbs x 8 reps
8 185 lbs x 8 reps
Day 4 Sat, Jul 27
1h 13m 21.6k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps x RPE 6, 365 lbs x 1 reps, 405 lbs x 1 reps, 445 lbs x 7 reps x RPE 7, 405 lbs x 5 reps, 365 lbs x 5 reps, 335 lbs x 5 reps, 315 lbs x 5 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 225 lbs x 5 reps
4 315 lbs x 3 reps x RPE 6
5 365 lbs x 1 reps
6 405 lbs x 1 reps
7 445 lbs x 7 reps x RPE 7
8 405 lbs x 5 reps
9 365 lbs x 5 reps
10 335 lbs x 5 reps
11 315 lbs x 5 reps
Tempo Bench Press 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 1 reps x RPE 6
1 45 lbs x 5 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 1 reps
6 245 lbs x 1 reps x RPE 6
Bench Press (Barbell) 195 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps, 185 lbs x 7 reps
1 195 lbs x 7 reps
2 185 lbs x 7 reps
3 185 lbs x 7 reps
4 185 lbs x 7 reps
Day 3 Thu, Jul 25
1h 16m 21.6k lbs 5 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 325 lbs x 2 reps, 295 lbs x 5 reps, 260 lbs x 7 reps, 260 lbs x 7 reps, 260 lbs x 7 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 315 lbs x 1 reps
6 325 lbs x 2 reps
7 295 lbs x 5 reps
8 260 lbs x 7 reps
9 260 lbs x 7 reps
10 260 lbs x 7 reps
Bench Press - Wide Grip (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 170 lbs x 3 reps, 205 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps, 185 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 170 lbs x 3 reps
5 205 lbs x 6 reps
6 185 lbs x 6 reps
7 185 lbs x 6 reps
8 185 lbs x 6 reps
Chest Press (Machine) 3 x 164 lbs x 10 reps
Pull Up 3 x 10 reps
Triceps Pushdown (Cable - Straight Bar) 65 lbs x 12 reps
1 65 lbs x 12 reps
Day 2 Tue, Jul 23
1h 24m 13.9k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 205 lbs x 3 reps x RPE 8, 225 lbs x 1 reps, 240 lbs x 4 reps, 210 lbs x 6 reps, 210 lbs x 6 reps, 210 lbs x 6 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 3 reps
4 185 lbs x 3 reps
5 205 lbs x 3 reps x RPE 8
6 225 lbs x 1 reps
7 240 lbs x 4 reps
8 210 lbs x 6 reps
9 210 lbs x 6 reps
10 210 lbs x 6 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 1 reps x RPE 6, 405 lbs x 1 reps, 455 lbs x 2 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 315 lbs x 3 reps
4 365 lbs x 1 reps x RPE 6
5 405 lbs x 1 reps
6 455 lbs x 2 reps
Chest Dip 5 x 10 reps
Wide Pull Up 2 x 8 reps
Bent Over One Arm Row (Dumbbell) 3 x 85 lbs x 8 reps
Hanging Leg Raise 2 x 8 reps
Day 1 Mon, Jul 22
1h 7m 17.4k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps x RPE 8, 315 lbs x 1 reps x RPE 6, 345 lbs x 3 reps x RPE 6, 320 lbs x 5 reps x RPE 6, 295 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps x RPE 8
6 315 lbs x 1 reps x RPE 6
7 345 lbs x 3 reps x RPE 6
8 320 lbs x 5 reps x RPE 6
9 295 lbs x 5 reps
10 295 lbs x 5 reps
11 295 lbs x 5 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps x RPE 6, 210 lbs x 6 reps, 190 lbs x 8 reps, 190 lbs x 8 reps, 190 lbs x 8 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps x RPE 6
5 210 lbs x 6 reps
6 190 lbs x 8 reps
7 190 lbs x 8 reps
8 190 lbs x 8 reps
Pull Up 3 x 10 reps
Day 2 Fri, Jul 19
1h 24m 19.0k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps x RPE 8, 230 lbs x 4 reps, 205 lbs x 6 reps, 205 lbs x 5 reps, 205 lbs x 6 reps
45 lbs x 10 reps
1 45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
2 185 lbs x 3 reps x RPE 8
3 230 lbs x 4 reps
4 205 lbs x 6 reps
5 205 lbs x 5 reps
6 205 lbs x 6 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 1 reps x RPE 6, 365 lbs x 1 reps, 405 lbs x 1 reps, 445 lbs x 2 reps, 395 lbs x 5 reps, 375 lbs x 6 reps, 375 lbs x 6 reps
135 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 1 reps x RPE 6
365 lbs x 1 reps
1 405 lbs x 1 reps
2 445 lbs x 2 reps
3 395 lbs x 5 reps
4 375 lbs x 6 reps
5 375 lbs x 6 reps
Wide Pull Up 10 reps, 10 reps, 25 lbs x 10 reps
1 10 reps
2 10 reps
3 25 lbs x 10 reps
Chest Dip 4 x 26 lbs x 10 reps
Day 1 Thu, Jul 18
1h 21m 17.8k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 315 lbs x 1 reps, 335 lbs x 3 reps, 315 lbs x 5 reps, 285 lbs x 4 reps, 285 lbs x 4 reps, 285 lbs x 4 reps, 285 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 1 reps
6 315 lbs x 1 reps
7 315 lbs x 1 reps
8 335 lbs x 3 reps
9 315 lbs x 5 reps
10 285 lbs x 4 reps
11 285 lbs x 4 reps
12 285 lbs x 4 reps
13 285 lbs x 4 reps
Bench Press - Close Grip (Barbell) 45 lbs x 10 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 6 reps, 180 lbs x 8 reps, 180 lbs x 8 reps, 180 lbs x 8 reps
1 45 lbs x 10 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 3 reps
6 205 lbs x 6 reps
7 180 lbs x 8 reps
8 180 lbs x 8 reps
9 180 lbs x 8 reps
531 Bodybuilding day 2 Fri, Jul 12
1h 26m 13.4k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 165 lbs x 5 reps, 185 lbs x 3 reps, 210 lbs x 3 reps, 230 lbs x 6 reps, 230 lbs x 6 reps, 230 lbs x 4 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 165 lbs x 5 reps
6 185 lbs x 3 reps
7 210 lbs x 3 reps
8 230 lbs x 6 reps
9 230 lbs x 6 reps
10 230 lbs x 4 reps
Pull Up 10 reps, 10 reps, 10 reps, 8 reps, 6 reps
1 10 reps
2 10 reps
3 10 reps
4 8 reps
5 6 reps
Triceps Dip 5 x 10 reps
Sumo Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 1 reps, 315 lbs x 2 reps, 365 lbs x 1 reps, 405 lbs x 2 reps, 425 lbs x 2 reps, 455 lbs x 2 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 315 lbs x 1 reps
4 315 lbs x 2 reps
5 365 lbs x 1 reps
6 405 lbs x 2 reps
7 425 lbs x 2 reps
8 455 lbs x 2 reps
531 Bodybuilding Day 1 Tue, Jul 9
1h 35m 18.6k lbs 6 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 345 lbs x 1 reps, 375 lbs x 1 reps, 375 lbs x 1 reps, 405 lbs x 1 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 275 lbs x 3 reps
6 315 lbs x 1 reps
7 345 lbs x 1 reps
8 375 lbs x 1 reps
9 375 lbs x 1 reps
10 405 lbs x 1 reps
Bent Over Row (Barbell) 5 x 185 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 10 reps
Bench Press (Dumbbell) 3 x 70 lbs x 10 reps
Triceps Extension 3 x 30 lbs x 8 reps
531 Bodybuilding Day 3 Mon, Jul 8
1h 18m 14.5k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 240 lbs x 5 reps, 280 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 520 lbs x 1 reps
1 45 lbs x 5 reps
2 135 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 240 lbs x 5 reps
6 280 lbs x 3 reps
7 315 lbs x 3 reps
8 365 lbs x 1 reps
9 405 lbs x 1 reps
10 455 lbs x 1 reps
11 455 lbs x 1 reps
12 495 lbs x 1 reps
13 520 lbs x 1 reps
Bench Press (Barbell) 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 250 lbs x 1 reps, 275 lbs x 1 reps
1 45 lbs x 5 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 3 reps
5 225 lbs x 3 reps
6 250 lbs x 1 reps
7 275 lbs x 1 reps
Bench Press - Close Grip (Barbell) 2 x 160 lbs x 10 reps
531 Bodybuilding Day 3 Tue, Jul 2
1h 57m 30.9k lbs 6 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 55 lbs x 5 reps, 135 lbs x 5 reps, 190 lbs x 5 reps, 235 lbs x 5 reps, 290 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 5 reps, 410 lbs x 8 reps, 495 lbs x 1 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 55 lbs x 5 reps
4 135 lbs x 5 reps
5 190 lbs x 5 reps
6 235 lbs x 5 reps
7 290 lbs x 5 reps
8 315 lbs x 5 reps
9 365 lbs x 5 reps
10 410 lbs x 8 reps
11 495 lbs x 1 reps
Bent Over Row (Barbell) 2 x 185 lbs x 10 reps
Bench Press (Dumbbell) 5 x 65 lbs x 10 reps
Overhead Press (Barbell) 5 x 95 lbs x 10 reps
Triceps Extension (Cable) 5 x 80 lbs x 10 reps
Face Pull (Cable) 5 x 60 lbs x 10 reps
531 Bodybuilding Day 1 Mon, Jul 1
1h 10m 21.1k lbs 7 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 250 lbs x 5 reps, 280 lbs x 5 reps, 325 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 250 lbs x 5 reps
6 280 lbs x 5 reps
7 325 lbs x 6 reps
Hack Squat 3 x 215 lbs x 8 reps
Hammer Curl (Dumbbell) 3 x 40 lbs x 10 reps
Lateral Raise (Dumbbell) 20 lbs x 10 reps, 20 lbs x 12 reps, 20 lbs x 14 reps
1 20 lbs x 10 reps
2 20 lbs x 12 reps
3 20 lbs x 14 reps
Bench Press - Close Grip (Barbell) 3 x 145 lbs x 10 reps
Triceps Extension 3 x 50 lbs x 10 reps
Triceps Extension (Cable) 40 lbs x 10 reps, 40 lbs x 10 reps, 40 lbs x 12 reps
1 40 lbs x 10 reps
2 40 lbs x 10 reps
3 40 lbs x 12 reps
June 2024 11 sessions 255.4k lbs 21 exercises
531 Bodybuilding day 2 Fri, Jun 28
1h 10m 27.2k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 210 lbs x 3 reps, 235 lbs x 5 reps
1 45 lbs x 10 reps
2 45 lbs x 10 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 210 lbs x 3 reps
7 235 lbs x 5 reps
Overhead Press (Barbell) 115 lbs x 10 reps, 115 lbs x 8 reps, 115 lbs x 8 reps, 115 lbs x 7 reps, 115 lbs x 5 reps
1 115 lbs x 10 reps
2 115 lbs x 8 reps
3 115 lbs x 8 reps
4 115 lbs x 7 reps
5 115 lbs x 5 reps
Seated Row (Cable) 5 x 130 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 80 lbs x 12 reps, 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 9 reps, 90 lbs x 10 reps
1 80 lbs x 12 reps
2 90 lbs x 10 reps
3 90 lbs x 10 reps
4 90 lbs x 9 reps
5 90 lbs x 10 reps
Lat Pulldown - Wide Grip (Cable) 100 lbs x 12 reps, 100 lbs x 10 reps, 100 lbs x 10 reps, 100 lbs x 10 reps, 100 lbs x 10 reps
1 100 lbs x 12 reps
2 100 lbs x 10 reps
3 100 lbs x 10 reps
4 100 lbs x 10 reps
5 100 lbs x 10 reps
Overhead Press (Dumbbell) 40 lbs x 10 reps, 40 lbs x 10 reps, 40 lbs x 10 reps, 40 lbs x 10 reps, 40 lbs x 6 reps
1 40 lbs x 10 reps
2 40 lbs x 10 reps
3 40 lbs x 10 reps
4 40 lbs x 10 reps
5 40 lbs x 6 reps
531 Bodybuilding Day 3 Wed, Jun 26
1h 8m 14.1k lbs 2 exercises
Deadlift (Barbell) 90 lbs x 5 reps, 90 lbs x 5 reps, 135 lbs x 5 reps, 190 lbs x 5 reps, 230 lbs x 5 reps, 280 lbs x 3 reps, 355 lbs x 3 reps, 405 lbs x 3 reps, 445 lbs x 4 reps
90 lbs x 5 reps
90 lbs x 5 reps
135 lbs x 5 reps
1 190 lbs x 5 reps
2 230 lbs x 5 reps
3 280 lbs x 3 reps
4 355 lbs x 3 reps
5 405 lbs x 3 reps
6 445 lbs x 4 reps
Squat (Barbell) 3 x 185 lbs x 10 reps
531 Bodybuilding Day 1 Mon, Jun 17
1h 41m 27.8k lbs 6 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 5 reps, 195 lbs x 5 reps, 225 lbs x 5 reps, 285 lbs x 3 reps, 325 lbs x 3 reps, 355 lbs x 3 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 155 lbs x 5 reps
5 195 lbs x 5 reps
6 225 lbs x 5 reps
7 285 lbs x 3 reps
8 325 lbs x 3 reps
9 355 lbs x 3 reps
Romanian Deadlift (Barbell) 6 x 225 lbs x 10 reps
Bicep Curl (Dumbbell) 4 x 30 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 10 reps
Bench Press - Close Grip (Barbell) 3 x 155 lbs x 10 reps
Triceps Extension (Dumbbell) 5 x 20 lbs x 10 reps
531 Bodybuilding Day 4 Fri, Jun 14
1h 8m 11.5k lbs 5 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 5 reps, 85 lbs x 5 reps, 115 lbs x 3 reps, 125 lbs x 3 reps, 145 lbs x 6 reps
1 45 lbs x 10 reps
2 65 lbs x 5 reps
3 85 lbs x 5 reps
4 115 lbs x 3 reps
5 125 lbs x 3 reps
6 145 lbs x 6 reps
Rear Delt Flyes 5 x 20 lbs x 10 reps
Bench Press (Dumbbell) 5 x 50 lbs x 10 reps
Chest Fly (Dumbbell) 5 x 30 lbs x 10 reps
Lat Pulldown (Single Arm) 5 x 75 lbs x 10 reps
531 Bodybuilding Day 3 Thu, Jun 13
1h 5m 25.1k lbs 3 exercises
Deadlift (Barbell) 190 lbs x 5 reps, 235 lbs x 5 reps, 280 lbs x 3 reps, 330 lbs x 3 reps, 375 lbs x 3 reps, 425 lbs x 8 reps
1 190 lbs x 5 reps
2 235 lbs x 5 reps
3 280 lbs x 3 reps
4 330 lbs x 3 reps
5 375 lbs x 3 reps
6 425 lbs x 8 reps
Sumo Deadlift (Barbell) 5 x 235 lbs x 8 reps
Bench Press - Close Grip (Barbell) 5 x 145 lbs x 10 reps
531 Bodybuilding day 2 Tue, Jun 11
1h 7m 27.8k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 125 lbs x 5 reps, 145 lbs x 3 reps, 165 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 125 lbs x 5 reps
5 145 lbs x 3 reps
6 165 lbs x 3 reps
7 185 lbs x 3 reps
8 225 lbs x 6 reps
Incline Bench Press (Barbell) 135 lbs x 10 reps, 135 lbs x 10 reps, 135 lbs x 10 reps, 135 lbs x 10 reps, 135 lbs x 8 reps
1 135 lbs x 10 reps
2 135 lbs x 10 reps
3 135 lbs x 10 reps
4 135 lbs x 10 reps
5 135 lbs x 8 reps
Seated Row (Cable) 5 x 130 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 80 lbs x 15 reps, 80 lbs x 15 reps, 80 lbs x 12 reps, 80 lbs x 8 reps
1 80 lbs x 15 reps
2 80 lbs x 15 reps
3 80 lbs x 12 reps
4 80 lbs x 8 reps
Lat Pulldown - Wide Grip (Cable) 5 x 160 lbs x 8 reps
531 Bodybuilding Day 1 Mon, Jun 10
1h 16m 22.6k lbs 6 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 150 lbs x 5 reps, 190 lbs x 5 reps, 225 lbs x 3 reps, 245 lbs x 3 reps, 280 lbs x 3 reps, 340 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 150 lbs x 5 reps
5 190 lbs x 5 reps
6 225 lbs x 3 reps
7 245 lbs x 3 reps
8 280 lbs x 3 reps
9 340 lbs x 4 reps
Deadlift (Barbell) 4 x 245 lbs x 10 reps
Bicep Curl (Dumbbell) 30 lbs x 10 reps, 25 lbs x 10 reps, 25 lbs x 10 reps
1 30 lbs x 10 reps
2 25 lbs x 10 reps
3 25 lbs x 10 reps
Lateral Raise (Dumbbell) 20 lbs x 12 reps, 20 lbs x 10 reps, 20 lbs x 10 reps
1 20 lbs x 12 reps
2 20 lbs x 10 reps
3 20 lbs x 10 reps
Bench Press - Close Grip (Barbell) 3 x 140 lbs x 10 reps
Triceps Extension (Dumbbell) 3 x 25 lbs x 10 reps
531 Bodybuilding Day 4 Fri, Jun 7
1h 13m 20.3k lbs 6 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 65 lbs x 5 reps, 85 lbs x 5 reps, 115 lbs x 5 reps, 125 lbs x 5 reps, 135 lbs x 10 reps
1 45 lbs x 10 reps
2 65 lbs x 5 reps
3 85 lbs x 5 reps
4 115 lbs x 5 reps
5 125 lbs x 5 reps
6 135 lbs x 10 reps
Squat (Barbell) 5 x 190 lbs x 10 reps
Rear Delt Flyes 5 x 20 lbs x 10 reps
Bench Press (Dumbbell) 5 x 45 lbs x 10 reps
Chest Fly (Dumbbell) 5 x 25 lbs x 10 reps
Lat Pulldown (Single Arm) 5 x 50 lbs x 10 reps
531 Bodybuilding Day 3 Thu, Jun 6
1h 39m 31.3k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 190 lbs x 5 reps, 235 lbs x 5 reps, 280 lbs x 5 reps, 305 lbs x 5 reps, 355 lbs x 5 reps, 405 lbs x 8 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps
1 190 lbs x 5 reps
2 235 lbs x 5 reps
3 280 lbs x 5 reps
4 305 lbs x 5 reps
5 355 lbs x 5 reps
6 405 lbs x 8 reps
Sumo Deadlift (Barbell) 225 lbs x 8 reps, 225 lbs x 10 reps, 225 lbs x 10 reps, 225 lbs x 10 reps, 225 lbs x 10 reps
1 225 lbs x 8 reps
2 225 lbs x 10 reps
3 225 lbs x 10 reps
4 225 lbs x 10 reps
5 225 lbs x 10 reps
Bench Press - Close Grip (Barbell) 4 x 135 lbs x 10 reps
Triceps Extension (Dumbbell) 4 x 25 lbs x 10 reps
Face Pull (Cable) 4 x 55 lbs x 10 reps
Evening Workout Tue, Jun 4
1h 2m 26.0k lbs 6 exercises
Bench Press (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 210 lbs x 8 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 210 lbs x 8 reps
Incline Bench Press (Barbell) 5 x 95 lbs x 10 reps
Seated Row (Cable) 5 x 120 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 80 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 10 reps, 90 lbs x 10 reps
1 80 lbs x 10 reps
2 90 lbs x 10 reps
3 90 lbs x 10 reps
4 90 lbs x 10 reps
5 90 lbs x 10 reps
Lat Pulldown - Wide Grip (Cable) 5 x 100 lbs x 10 reps
Overhead Press (Dumbbell) 35 lbs x 10 reps, 35 lbs x 10 reps, 35 lbs x 10 reps, 35 lbs x 10 reps, 35 lbs x 8 reps
1 35 lbs x 10 reps
2 35 lbs x 10 reps
3 35 lbs x 10 reps
4 35 lbs x 10 reps
5 35 lbs x 8 reps
Evening Workout Mon, Jun 3
1h 17m 21.6k lbs 6 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 245 lbs x 5 reps, 280 lbs x 5 reps, 320 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 245 lbs x 5 reps
6 280 lbs x 5 reps
7 320 lbs x 6 reps
Deadlift (Barbell) 3 x 275 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 25 lbs x 10 reps
Lateral Raise (Dumbbell) 3 x 20 lbs x 10 reps
Bench Press - Close Grip (Barbell) 3 x 135 lbs x 10 reps
Triceps Extension 3 x 40 lbs x 10 reps
May 2024 10 sessions 200.1k lbs 22 exercises
Evening Workout Fri, May 31
1h 19m 22.6k lbs 4 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 365 lbs x 4 reps, 315 lbs x 8 reps, 225 lbs x 10 reps
1 45 lbs x 10 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 135 lbs x 5 reps
5 225 lbs x 5 reps
6 315 lbs x 3 reps
7 365 lbs x 3 reps
8 405 lbs x 1 reps
9 455 lbs x 1 reps
10 495 lbs x 1 reps
11 365 lbs x 4 reps
12 315 lbs x 8 reps
13 225 lbs x 10 reps
Chin Up 70 lbs x 4 reps, 55 lbs x 5 reps, 44 lbs x 8 reps
1 70 lbs x 4 reps
2 55 lbs x 5 reps
3 44 lbs x 8 reps
Bulgarian Split Squat 3 x 95 lbs x 16 reps
Seated Row (Cable) 3 x 120 lbs x 12 reps
Evening Workout Wed, May 29
1h 3m 12.4k lbs 6 exercises
Incline Bench Press (Barbell) 45 lbs x 14 reps, 45 lbs x 6 reps, 95 lbs x 3 reps, 135 lbs x 3 reps, 165 lbs x 3 reps, 185 lbs x 4 reps, 165 lbs x 6 reps, 145 lbs x 9 reps
1 45 lbs x 14 reps
2 45 lbs x 6 reps
3 95 lbs x 3 reps
4 135 lbs x 3 reps
5 165 lbs x 3 reps
6 185 lbs x 4 reps
7 165 lbs x 6 reps
8 145 lbs x 9 reps
Overhead Press (Barbell) 45 lbs x 8 reps, 45 lbs x 8 reps, 95 lbs x 6 reps, 125 lbs x 7 reps, 105 lbs x 8 reps
1 45 lbs x 8 reps
2 45 lbs x 8 reps
3 95 lbs x 6 reps
4 125 lbs x 7 reps
5 105 lbs x 8 reps
Triceps Extension 90 lbs x 10 reps, 80 lbs x 10 reps, 70 lbs x 10 reps
1 90 lbs x 10 reps
2 80 lbs x 10 reps
3 70 lbs x 10 reps
Lateral Raise (Dumbbell) 20 lbs x 12 reps, 20 lbs x 6 reps, 20 lbs x 6 reps, 20 lbs x 6 reps, 20 lbs x 10 reps, 20 lbs x 10 reps, 20 lbs x 10 reps
1 20 lbs x 12 reps
2 20 lbs x 6 reps
3 20 lbs x 6 reps
4 20 lbs x 6 reps
5 20 lbs x 10 reps
6 20 lbs x 10 reps
7 20 lbs x 10 reps
Bicep Curl (Dumbbell) 3 x 30 lbs x 8 reps
Hanging Leg Raise 10 reps, 8 reps
1 10 reps
2 8 reps
Afternoon Workout Mon, May 27
1h 13m 23.6k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 5 reps, 315 lbs x 5 reps, 315 lbs x 5 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 275 lbs x 3 reps
6 315 lbs x 5 reps
7 315 lbs x 5 reps
8 315 lbs x 5 reps
Deadlift (Barbell) 45 lbs x 10 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 8 reps, 275 lbs x 12 reps, 275 lbs x 8 reps
1 45 lbs x 10 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 135 lbs x 5 reps
5 225 lbs x 5 reps
6 275 lbs x 8 reps
7 275 lbs x 12 reps
8 275 lbs x 8 reps
Bench Press (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 8 reps, 155 lbs x 12 reps, 155 lbs x 10 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 135 lbs x 8 reps
5 155 lbs x 12 reps
6 155 lbs x 10 reps
BBB Day 2 Thu, May 16
1h 3m 13.4k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 5 reps, 220 lbs x 5 reps, 235 lbs x 3 reps
45 lbs x 5 reps
45 lbs x 5 reps
1 95 lbs x 5 reps
2 135 lbs x 5 reps
3 185 lbs x 5 reps
4 205 lbs x 5 reps
5 220 lbs x 5 reps
6 235 lbs x 3 reps
Overhead Press (Barbell) 115 lbs x 10 reps, 115 lbs x 10 reps, 95 lbs x 10 reps, 95 lbs x 10 reps, 95 lbs x 8 reps
1 115 lbs x 10 reps
2 115 lbs x 10 reps
3 95 lbs x 10 reps
4 95 lbs x 10 reps
5 95 lbs x 8 reps
Bent Over Row (Dumbbell) 4 x 47.5 lbs x 10 reps
Bicep Curl (Dumbbell) 5 x 30 lbs x 8 reps
Evening Workout Mon, May 13
59m 28.4k lbs 3 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 260 lbs x 5 reps, 300 lbs x 5 reps, 340 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 135 lbs x 3 reps
5 185 lbs x 3 reps
6 225 lbs x 3 reps
7 260 lbs x 5 reps
8 300 lbs x 5 reps
9 340 lbs x 6 reps
Squat - Close Stance 95 lbs x 10 reps, 115 lbs x 10 reps, 135 lbs x 10 reps
1 95 lbs x 10 reps
2 115 lbs x 10 reps
3 135 lbs x 10 reps
Leg Press 180 lbs x 5 reps, 270 lbs x 5 reps, 360 lbs x 5 reps, 450 lbs x 10 reps, 450 lbs x 10 reps, 450 lbs x 10 reps
1 180 lbs x 5 reps
2 270 lbs x 5 reps
3 360 lbs x 5 reps
4 450 lbs x 10 reps
5 450 lbs x 10 reps
6 450 lbs x 10 reps
Evening Workout Fri, May 10
1h 14m 19.8k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 6 reps, 215 lbs x 6 reps, 215 lbs x 4 reps, 215 lbs x 4 reps, 195 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 95 lbs x 5 reps
4 135 lbs x 5 reps
5 185 lbs x 5 reps
6 215 lbs x 6 reps
7 215 lbs x 6 reps
8 215 lbs x 4 reps
9 215 lbs x 4 reps
10 195 lbs x 6 reps
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 245 lbs x 3 reps, 260 lbs x 6 reps, 260 lbs x 6 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 3 reps
5 245 lbs x 3 reps
6 260 lbs x 6 reps
7 260 lbs x 6 reps
Lat Pulldown (Cable) 3 x 120 lbs x 12 reps
Lateral Raise (Dumbbell) 25 lbs x 8 reps, 25 lbs x 8 reps, 20 lbs x 8 reps, 20 lbs x 8 reps
1 25 lbs x 8 reps
2 25 lbs x 8 reps
3 20 lbs x 8 reps
4 20 lbs x 8 reps
Bicep Curl (Dumbbell) 4 x 35 lbs x 8 reps
Browner Vol 1 D2 Thu, May 9
1h 17m 23.4k lbs 5 exercises
Deadlift (Barbell) 45 lbs x 10 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 5 reps, 365 lbs x 5 reps, 365 lbs x 5 reps, 365 lbs x 10 reps
1 45 lbs x 10 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 135 lbs x 5 reps
5 225 lbs x 5 reps
6 275 lbs x 3 reps
7 315 lbs x 3 reps
8 365 lbs x 5 reps
9 365 lbs x 5 reps
10 365 lbs x 5 reps
11 365 lbs x 10 reps
Incline Bench Press (Dumbbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 165 lbs x 5 reps, 145 lbs x 10 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
1 185 lbs x 3 reps
2 165 lbs x 5 reps
3 145 lbs x 10 reps
Bent Over Row (Barbell) 225 lbs x 6 reps, 225 lbs x 8 reps, 225 lbs x 6 reps
1 225 lbs x 6 reps
2 225 lbs x 8 reps
3 225 lbs x 6 reps
Pull Up 10 reps, 8 reps, 7 reps
1 10 reps
2 8 reps
3 7 reps
Triceps Extension 3 x 20 lbs x 12 reps
Evening Workout Mon, May 6
1h 19m 19.1k lbs 4 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 245 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 340 lbs x 4 reps, 340 lbs x 4 reps, 340 lbs x 4 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 225 lbs x 5 reps
5 245 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 3 reps
8 340 lbs x 4 reps
9 340 lbs x 4 reps
10 340 lbs x 4 reps
Bench Press (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 210 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 3 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 5 reps
5 210 lbs x 4 reps
6 230 lbs x 4 reps
7 230 lbs x 4 reps
8 230 lbs x 4 reps
9 230 lbs x 4 reps
10 230 lbs x 3 reps
Overhead Press (Barbell) 100 lbs x 12 reps, 100 lbs x 10 reps, 100 lbs x 8 reps
1 100 lbs x 12 reps
2 100 lbs x 10 reps
3 100 lbs x 8 reps
Hanging Leg Raise 3 x 8 reps
W1D3 Fri, May 3
58m 26.9k lbs 4 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 405 lbs x 6 reps, 405 lbs x 6 reps, 405 lbs x 6 reps, 405 lbs x 8 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 135 lbs x 5 reps
5 225 lbs x 5 reps
6 275 lbs x 3 reps
7 315 lbs x 3 reps
8 365 lbs x 3 reps
9 405 lbs x 6 reps
10 405 lbs x 6 reps
11 405 lbs x 6 reps
12 405 lbs x 8 reps
Squat (Barbell) 3 x 185 lbs x 8 reps
Bent Over Row (Barbell) 2 x 185 lbs x 10 reps
Leg Extension (Machine) 2 x 100 lbs x 12 reps
W1D2 Wed, May 1
51m 10.5k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 5 reps, 220 lbs x 5 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 185 lbs x 6 reps
5 225 lbs x 6 reps
6 225 lbs x 6 reps
7 225 lbs x 5 reps
8 220 lbs x 5 reps
Overhead Press (Dumbbell) 3 x 35 lbs x 12 reps
Triceps Extension 2 x 20 lbs x 12 reps
Hammer Curl (Dumbbell) 2 x 45 lbs x 12 reps
Hanging Leg Raise 2 x 10 reps
April 2024 11 sessions 203.2k lbs 18 exercises
W1D1 Mon, Apr 29
1h 14m 20.3k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 6 reps, 315 lbs x 6 reps, 315 lbs x 6 reps, 315 lbs x 10 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 3 reps
1 225 lbs x 3 reps
2 275 lbs x 3 reps
3 315 lbs x 6 reps
4 315 lbs x 6 reps
5 315 lbs x 6 reps
6 315 lbs x 10 reps
Sumo Deadlift (Barbell) 3 x 225 lbs x 12 reps
Evening Workout Fri, Apr 26
1h 1m 22.9k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 6 reps, 365 lbs x 6 reps, 365 lbs x 6 reps, 365 lbs x 12 reps
1 45 lbs x 5 reps
2 45 lbs x 5 reps
3 135 lbs x 5 reps
4 135 lbs x 5 reps
5 225 lbs x 3 reps
6 275 lbs x 3 reps
7 315 lbs x 3 reps
8 365 lbs x 6 reps
9 365 lbs x 6 reps
10 365 lbs x 6 reps
11 365 lbs x 12 reps
Squat (Barbell) 225 lbs x 8 reps, 225 lbs x 8 reps, 225 lbs x 4 reps
1 225 lbs x 8 reps
2 225 lbs x 8 reps
3 225 lbs x 4 reps
Bent Over Row (Barbell) 2 x 135 lbs x 12 reps
W1D2 Wed, Apr 24
53m 13.8k lbs 5 exercises
Bench Press (Barbell) 45 lbs x 10 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 205 lbs x 6 reps, 205 lbs x 6 reps, 205 lbs x 6 reps, 205 lbs x 10 reps
1 45 lbs x 10 reps
2 95 lbs x 5 reps
3 135 lbs x 5 reps
4 205 lbs x 6 reps
5 205 lbs x 6 reps
6 205 lbs x 6 reps
7 205 lbs x 10 reps
Overhead Press (Barbell) 95 lbs x 8 reps, 95 lbs x 12 reps, 95 lbs x 12 reps
1 95 lbs x 8 reps
2 95 lbs x 12 reps
3 95 lbs x 12 reps
Triceps Extension 70 lbs x 15 reps, 85 lbs x 15 reps
1 70 lbs x 15 reps
2 85 lbs x 15 reps
Hammer Curl (Dumbbell) 2 x 45 lbs x 12 reps
Hanging Leg Raise 2 x 10 reps
W1D1 Mon, Apr 22
56m 27.3k lbs 6 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 205 lbs x 5 reps, 245 lbs x 3 reps, 295 lbs x 6 reps, 295 lbs x 6 reps, 295 lbs x 6 reps, 295 lbs x 10 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
205 lbs x 5 reps
245 lbs x 3 reps
1 295 lbs x 6 reps
2 295 lbs x 6 reps
3 295 lbs x 6 reps
4 295 lbs x 10 reps
Sumo Deadlift (Barbell) 295 lbs x 10 reps, 295 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 10 reps
1 295 lbs x 10 reps
2 295 lbs x 5 reps
3 295 lbs x 5 reps
4 295 lbs x 10 reps
Bent Over Row (Barbell) 2 x 185 lbs x 10 reps
Seated Leg Curl (Machine) 100 lbs x 12 reps
1 100 lbs x 12 reps
Leg Extension (Machine) 2 x 100 lbs x 12 reps
Hanging Leg Raise 2 x 10 reps
BBB Day 2 Wed, Apr 17
1h 4m 17.6k lbs 4 exercises
Bench Press (Barbell) 45 lbs x 3 reps, 45 lbs x 3 reps, 95 lbs x 3 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 255 lbs x 3 reps, 275 lbs x 3 reps
45 lbs x 3 reps
45 lbs x 3 reps
1 95 lbs x 3 reps
2 135 lbs x 3 reps
3 185 lbs x 3 reps
4 225 lbs x 3 reps
5 255 lbs x 3 reps
6 275 lbs x 3 reps
Overhead Press (Barbell) 115 lbs x 10 reps, 115 lbs x 10 reps, 115 lbs x 10 reps, 105 lbs x 8 reps, 105 lbs x 8 reps
1 115 lbs x 10 reps
2 115 lbs x 10 reps
3 115 lbs x 10 reps
4 105 lbs x 8 reps
5 105 lbs x 8 reps
Bent Over Row (Barbell) 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 6 reps
1 185 lbs x 8 reps
2 185 lbs x 8 reps
3 185 lbs x 8 reps
4 185 lbs x 8 reps
5 185 lbs x 6 reps
Bicep Curl (Dumbbell) 35 lbs x 10 reps, 35 lbs x 10 reps, 35 lbs x 10 reps, 35 lbs x 8 reps, 35 lbs x 8 reps
1 35 lbs x 10 reps
2 35 lbs x 10 reps
3 35 lbs x 10 reps
4 35 lbs x 8 reps
5 35 lbs x 8 reps
BBB Day 3 Mon, Apr 15
1h 16m 19.6k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 365 lbs x 3 reps, 405 lbs x 3 reps, 435 lbs x 8 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 3 reps
1 225 lbs x 3 reps
2 275 lbs x 3 reps
3 315 lbs x 3 reps
4 365 lbs x 3 reps
5 405 lbs x 3 reps
6 435 lbs x 8 reps
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 60 lbs x 5 reps, 145 lbs x 3 reps, 225 lbs x 10 reps, 225 lbs x 10 reps, 225 lbs x 10 reps, 225 lbs x 7 reps
45 lbs x 5 reps
45 lbs x 5 reps
60 lbs x 5 reps
145 lbs x 3 reps
1 225 lbs x 10 reps
2 225 lbs x 10 reps
3 225 lbs x 10 reps
4 225 lbs x 7 reps
Ab Wheel 3 x 10 reps
BBB Day 2 Thu, Apr 11
1h 6m 11.4k lbs 3 exercises
Bench Press (Barbell) 45 lbs x 3 reps, 45 lbs x 3 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 3 reps, 225 lbs x 3 reps, 240 lbs x 3 reps, 255 lbs x 4 reps, 255 lbs x 3 reps, 255 lbs x 2 reps, 255 lbs x 1 reps
45 lbs x 3 reps
45 lbs x 3 reps
1 135 lbs x 5 reps
2 185 lbs x 5 reps
3 205 lbs x 3 reps
4 225 lbs x 3 reps
5 240 lbs x 3 reps
6 255 lbs x 4 reps
7 255 lbs x 3 reps
8 255 lbs x 2 reps
9 255 lbs x 1 reps
Overhead Press (Barbell) 5 x 100 lbs x 10 reps
Pull Up 3 x 10 reps
BBB Day 1 Tue, Apr 9
1h 39m 22.0k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 335 lbs x 3 reps, 385 lbs x 2 reps, 405 lbs x 1 reps, 435 lbs x 1 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
1 185 lbs x 5 reps
2 225 lbs x 5 reps
3 275 lbs x 3 reps
4 315 lbs x 3 reps
5 335 lbs x 3 reps
6 385 lbs x 2 reps
7 405 lbs x 1 reps
8 435 lbs x 1 reps
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 255 lbs x 10 reps, 255 lbs x 10 reps, 255 lbs x 10 reps, 255 lbs x 10 reps, 255 lbs x 10 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 255 lbs x 10 reps
2 255 lbs x 10 reps
3 255 lbs x 10 reps
4 255 lbs x 10 reps
5 255 lbs x 10 reps
BBB Day 3 Fri, Apr 5
1h 13m 21.6k lbs 3 exercises
Deadlift (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 1 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 3 reps, 385 lbs x 5 reps, 410 lbs x 5 reps, 435 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 1 reps
1 225 lbs x 5 reps
2 275 lbs x 5 reps
3 315 lbs x 3 reps
4 385 lbs x 5 reps
5 410 lbs x 5 reps
6 435 lbs x 5 reps
Squat (Barbell) 5 x 205 lbs x 10 reps
Ab Wheel 3 x 10 reps
power plan day 2 Wed, Apr 3
1h 21m 17.8k lbs 5 exercises
Paused Bench Press 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 215 lbs x 1 reps, 225 lbs x 1 reps, 245 lbs x 1 reps, 265 lbs x 1 reps, 290 lbs x 1 reps, 255 lbs x 3 reps, 240 lbs x 4 reps, 240 lbs x 4 reps, 240 lbs x 4 reps, 240 lbs x 3 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 3 reps
215 lbs x 1 reps
1 225 lbs x 1 reps
2 245 lbs x 1 reps
3 265 lbs x 1 reps
4 290 lbs x 1 reps
5 255 lbs x 3 reps
6 240 lbs x 4 reps
7 240 lbs x 4 reps
8 240 lbs x 4 reps
9 240 lbs x 3 reps
Seated Row (Cable) 3 x 150 lbs x 10 reps
Lat Pulldown (Cable) 3 x 160 lbs x 8 reps
Bench Press (Dumbbell) 3 x 65 lbs x 10 reps
Hanging Leg Raise 10 reps, 8 reps, 6 reps
1 10 reps
2 8 reps
3 6 reps
power plan day 1 Mon, Apr 1
59m 8.9k lbs 1 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 385 lbs x 1 reps, 425 lbs x 1 reps, 385 lbs x 2 reps, 345 lbs x 4 reps, 345 lbs x 4 reps, 345 lbs x 2 reps, 345 lbs x 4 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 3 reps
1 315 lbs x 1 reps
2 365 lbs x 1 reps
3 385 lbs x 1 reps
4 425 lbs x 1 reps
5 385 lbs x 2 reps
6 345 lbs x 4 reps
7 345 lbs x 4 reps
8 345 lbs x 2 reps
9 345 lbs x 4 reps
March 2024 8 sessions 174.2k lbs 15 exercises
power plan day 3 Fri, Mar 29
1h 14m 14.9k lbs 3 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 525 lbs x 1 reps, 475 lbs x 3 reps, 425 lbs x 4 reps, 425 lbs x 4 reps, 425 lbs x 4 reps, 425 lbs x 4 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
365 lbs x 1 reps
1 405 lbs x 1 reps
2 455 lbs x 1 reps
3 495 lbs x 1 reps
4 525 lbs x 1 reps
5 475 lbs x 3 reps
6 425 lbs x 4 reps
7 425 lbs x 4 reps
8 425 lbs x 4 reps
9 425 lbs x 4 reps
Chest Dip 3 x 15 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 10 reps
power plan day 2 Wed, Mar 27
1h 35m 23.8k lbs 6 exercises
Paused Bench Press 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 3 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 265 lbs x 1 reps, 245 lbs x 3 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 4 reps, 230 lbs x 7 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 3 reps
225 lbs x 1 reps
1 265 lbs x 1 reps
2 245 lbs x 3 reps
3 230 lbs x 4 reps
4 230 lbs x 4 reps
5 230 lbs x 4 reps
6 230 lbs x 4 reps
7 230 lbs x 7 reps
Seated Row (Cable) 4 x 150 lbs x 10 reps
Chest Dip 90 lbs x 8 reps, 90 lbs x 8 reps, 90 lbs x 4 reps
1 90 lbs x 8 reps
2 90 lbs x 8 reps
3 90 lbs x 4 reps
Lat Pulldown (Cable) 170 lbs x 8 reps, 170 lbs x 8 reps, 170 lbs x 8 reps, 170 lbs x 7 reps
1 170 lbs x 8 reps
2 170 lbs x 8 reps
3 170 lbs x 8 reps
4 170 lbs x 7 reps
Bench Press (Dumbbell) 75 lbs x 8 reps, 75 lbs x 9 reps, 75 lbs x 8 reps, 75 lbs x 6 reps
1 75 lbs x 8 reps
2 75 lbs x 9 reps
3 75 lbs x 8 reps
4 75 lbs x 6 reps
Hanging Leg Raise 10 reps
1 10 reps
power plan day 1 Mon, Mar 25
1h 21m 18.3k lbs 2 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 415 lbs x 1 reps, 375 lbs x 4 reps, 335 lbs x 4 reps, 335 lbs x 4 reps, 335 lbs x 4 reps, 335 lbs x 4 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 1 reps
365 lbs x 1 reps
1 415 lbs x 1 reps
2 375 lbs x 4 reps
3 335 lbs x 4 reps
4 335 lbs x 4 reps
5 335 lbs x 4 reps
6 335 lbs x 4 reps
Bench Press (Barbell) 135 lbs x 3 reps, 135 lbs x 3 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 235 lbs x 1 reps, 285 lbs x 1 reps, 255 lbs x 3 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 6 reps
135 lbs x 3 reps
135 lbs x 3 reps
135 lbs x 5 reps
185 lbs x 3 reps
235 lbs x 1 reps
1 285 lbs x 1 reps
2 255 lbs x 3 reps
3 225 lbs x 5 reps
4 225 lbs x 5 reps
5 225 lbs x 5 reps
6 225 lbs x 6 reps
power plan day 2 Fri, Mar 22
1h 4m 21.3k lbs 4 exercises
Paused Bench Press 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 215 lbs x 1 reps, 225 lbs x 1 reps, 255 lbs x 1 reps, 275 lbs x 1 reps, 245 lbs x 3 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 8 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 215 lbs x 1 reps
2 225 lbs x 1 reps
3 255 lbs x 1 reps
4 275 lbs x 1 reps
5 245 lbs x 3 reps
6 225 lbs x 4 reps
7 225 lbs x 4 reps
8 225 lbs x 4 reps
9 225 lbs x 8 reps
Seated Row (Cable) 4 x 140 lbs x 12 reps
Lat Pulldown (Cable) 140 lbs x 8 reps, 120 lbs x 8 reps, 140 lbs x 8 reps, 140 lbs x 8 reps
1 140 lbs x 8 reps
2 120 lbs x 8 reps
3 140 lbs x 8 reps
4 140 lbs x 8 reps
Bench Press (Dumbbell) 3 x 80 lbs x 10 reps
Evening Workout Mon, Mar 18
1h 45m 26.1k lbs 3 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 505 lbs x 1 reps, 465 lbs x 3 reps, 415 lbs x 4 reps, 415 lbs x 4 reps, 415 lbs x 4 reps, 415 lbs x 4 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
1 365 lbs x 1 reps
2 405 lbs x 1 reps
3 455 lbs x 1 reps
4 505 lbs x 1 reps
5 465 lbs x 3 reps
6 415 lbs x 4 reps
7 415 lbs x 4 reps
8 415 lbs x 4 reps
9 415 lbs x 4 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 3 reps, 235 lbs x 1 reps, 280 lbs x 1 reps, 255 lbs x 3 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 3 reps
1 235 lbs x 1 reps
2 280 lbs x 1 reps
3 255 lbs x 3 reps
4 225 lbs x 4 reps
5 225 lbs x 4 reps
6 225 lbs x 4 reps
7 225 lbs x 4 reps
Seated Row (Cable) 3 x 150 lbs x 12 reps
power plan day 1 Wed, Mar 13
1h 51m 20.9k lbs 4 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 385 lbs x 3 reps, 335 lbs x 4 reps, 335 lbs x 4 reps, 335 lbs x 4 reps, 335 lbs x 4 reps, 335 lbs x 4 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 3 reps
315 lbs x 1 reps
1 365 lbs x 1 reps
2 405 lbs x 1 reps
3 385 lbs x 3 reps
4 335 lbs x 4 reps
5 335 lbs x 4 reps
6 335 lbs x 4 reps
7 335 lbs x 4 reps
8 335 lbs x 4 reps
Bench Press (Barbell) 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 235 lbs x 1 reps, 275 lbs x 1 reps, 245 lbs x 3 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps, 225 lbs x 4 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
235 lbs x 1 reps
1 275 lbs x 1 reps
2 245 lbs x 3 reps
3 225 lbs x 4 reps
4 225 lbs x 4 reps
5 225 lbs x 4 reps
6 225 lbs x 4 reps
Bent Over One Arm Row (Dumbbell) 5 x 85 lbs x 8 reps
Hanging Leg Raise 3 x 10 reps
browner day 4 Fri, Mar 8
1h 39m 18.4k lbs 4 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 135 lbs x 5 reps, 225 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 6 reps
45 lbs x 5 reps
45 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 3 reps
315 lbs x 1 reps
1 365 lbs x 1 reps
2 405 lbs x 6 reps
Bench Press (Barbell) 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 235 lbs x 4 reps, 235 lbs x 4 reps, 235 lbs x 4 reps, 235 lbs x 4 reps, 235 lbs x 4 reps
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 235 lbs x 4 reps
2 235 lbs x 4 reps
3 235 lbs x 4 reps
4 235 lbs x 4 reps
5 235 lbs x 4 reps
Box Squat (Barbell) 3 x 8 lbs x 225 reps
Shoulder Press (Machine) 3 x 50 lbs x 10 reps
browner day 1 Mon, Mar 4
2h 3m 30.5k lbs 4 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 5 reps, 415 lbs x 4 reps, 415 lbs x 4 reps, 415 lbs x 4 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
365 lbs x 5 reps
1 415 lbs x 4 reps
2 415 lbs x 4 reps
3 415 lbs x 4 reps
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 285 lbs x 1 reps, 285 lbs x 8 reps, 285 lbs x 8 reps, 285 lbs x 8 reps
135 lbs x 5 reps
225 lbs x 5 reps
285 lbs x 1 reps
1 285 lbs x 8 reps
2 285 lbs x 8 reps
3 285 lbs x 8 reps
Bench Press - Close Grip (Barbell) 135 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 10 reps, 185 lbs x 10 reps, 185 lbs x 8 reps
135 lbs x 5 reps
135 lbs x 5 reps
1 185 lbs x 10 reps
2 185 lbs x 10 reps
3 185 lbs x 8 reps
Bulgarian Split Squat 3 x 115 lbs x 14 reps
February 2024 10 sessions 229.6k lbs 17 exercises
2024 Day 2 Wed, Feb 28
1h 26m 27.2k lbs 6 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 215 lbs x 5 reps
2 235 lbs x 5 reps
3 235 lbs x 5 reps
4 235 lbs x 5 reps
5 235 lbs x 5 reps
6 235 lbs x 5 reps
Bent Over Row (Barbell) 3 x 185 lbs x 8 reps
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 8 reps, 315 lbs x 8 reps, 315 lbs x 8 reps
135 lbs x 5 reps
225 lbs x 3 reps
275 lbs x 3 reps
1 315 lbs x 8 reps
2 315 lbs x 8 reps
3 315 lbs x 8 reps
Pull Up 12 reps, 12 reps, 5 reps
1 12 reps
2 12 reps
3 5 reps
Overhead Press (Barbell) 135 lbs x 6 reps, 135 lbs x 8 reps, 135 lbs x 8 reps
1 135 lbs x 6 reps
2 135 lbs x 8 reps
3 135 lbs x 8 reps
Bicep Curl (Dumbbell) 3 x 35 lbs x 10 reps
2024 day 1 Mon, Feb 26
1h 50m 30.1k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps, 345 lbs x 5 reps, 345 lbs x 5 reps, 345 lbs x 5 reps, 345 lbs x 5 reps, 345 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
315 lbs x 3 reps
1 345 lbs x 5 reps
2 345 lbs x 5 reps
3 345 lbs x 5 reps
4 345 lbs x 5 reps
5 345 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 210 lbs x 8 reps, 210 lbs x 8 reps, 210 lbs x 8 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 210 lbs x 8 reps
2 210 lbs x 8 reps
3 210 lbs x 8 reps
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 255 lbs x 8 reps, 255 lbs x 8 reps, 255 lbs x 8 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 255 lbs x 8 reps
2 255 lbs x 8 reps
3 255 lbs x 8 reps
Bulgarian Split Squat 3 x 95 lbs x 10 reps
Hanging Leg Raise 3 x 10 reps
BTM Day 2 Thu, Feb 22
1h 23m 26.8k lbs 3 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 5 reps, 405 lbs x 3 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 405 lbs x 5 reps, 335 lbs x 10 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
1 365 lbs x 5 reps
2 405 lbs x 3 reps
3 455 lbs x 1 reps
4 495 lbs x 1 reps
5 405 lbs x 5 reps
6 335 lbs x 10 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
1 185 lbs x 5 reps
2 205 lbs x 5 reps
3 235 lbs x 5 reps
4 235 lbs x 5 reps
5 235 lbs x 5 reps
Bent Over Row (Barbell) 5 x 185 lbs x 8 reps
BTM Day 1 Mon, Feb 19
1h 45m 21.9k lbs 4 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 255 lbs x 5 reps, 295 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 255 lbs x 5 reps
2 295 lbs x 5 reps
3 335 lbs x 5 reps
4 335 lbs x 5 reps
5 335 lbs x 5 reps
6 335 lbs x 5 reps
7 335 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 215 lbs x 5 reps
2 235 lbs x 5 reps
3 235 lbs x 5 reps
4 235 lbs x 5 reps
5 225 lbs x 5 reps
6 225 lbs x 5 reps
Chin Up 20 reps, 20 reps, 10 reps, 10 reps, 10 reps
1 20 reps
2 20 reps
3 10 reps
4 10 reps
5 10 reps
Chest Dip 3 x 10 reps
BTM Day 3 Fri, Feb 16
1h 40m 24.5k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 1 reps, 275 lbs x 5 reps, 315 lbs x 2 reps, 335 lbs x 2 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 455 lbs x 1 reps
135 lbs x 5 reps
225 lbs x 1 reps
1 275 lbs x 5 reps
2 315 lbs x 2 reps
3 335 lbs x 2 reps
4 365 lbs x 1 reps
5 405 lbs x 1 reps
6 455 lbs x 1 reps
Overhead Press (Dumbbell) 5 x 55 lbs x 10 reps
Pull Up 5 x 45 lbs x 5 reps
Triceps Pushdown (Cable - Straight Bar) 140 lbs x 10 reps, 140 lbs x 10 reps, 100 lbs x 10 reps, 100 lbs x 10 reps, 100 lbs x 10 reps
1 140 lbs x 10 reps
2 140 lbs x 10 reps
3 100 lbs x 10 reps
4 100 lbs x 10 reps
5 100 lbs x 10 reps
Shrug (Barbell) 5 x 200 lbs x 10 reps
BTM Day 2 Wed, Feb 14
1h 20m 28.6k lbs 4 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 405 lbs x 5 reps, 405 lbs x 5 reps, 440 lbs x 5 reps, 440 lbs x 5 reps, 440 lbs x 3 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
1 405 lbs x 5 reps
2 405 lbs x 5 reps
3 440 lbs x 5 reps
4 440 lbs x 5 reps
5 440 lbs x 3 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 4 reps
95 lbs x 5 reps
135 lbs x 5 reps
1 185 lbs x 5 reps
2 205 lbs x 5 reps
3 235 lbs x 5 reps
4 235 lbs x 5 reps
5 235 lbs x 5 reps
6 235 lbs x 5 reps
7 235 lbs x 4 reps
Bent Over One Arm Row (Dumbbell) 85 lbs x 8 reps, 85 lbs x 8 reps, 85 lbs x 10 reps, 85 lbs x 10 reps, 85 lbs x 10 reps
1 85 lbs x 8 reps
2 85 lbs x 8 reps
3 85 lbs x 10 reps
4 85 lbs x 10 reps
5 85 lbs x 10 reps
Bicep Curl (Dumbbell) 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps, 38 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 8 reps
1 35 lbs x 8 reps
2 35 lbs x 8 reps
3 35 lbs x 8 reps
4 38 lbs x 8 reps
5 35 lbs x 8 reps
6 35 lbs x 8 reps
7 35 lbs x 8 reps
8 35 lbs x 8 reps
9 35 lbs x 8 reps
10 35 lbs x 8 reps
BTM Day 1 Mon, Feb 12
1h 44m 19.2k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 3 reps, 355 lbs x 5 reps, 355 lbs x 4 reps, 355 lbs x 3 reps, 355 lbs x 2 reps, 355 lbs x 1 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
1 405 lbs x 3 reps
2 355 lbs x 5 reps
3 355 lbs x 4 reps
4 355 lbs x 3 reps
5 355 lbs x 2 reps
6 355 lbs x 1 reps
Overhead Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 5 reps, 115 lbs x 15 reps
95 lbs x 5 reps
1 135 lbs x 5 reps
2 155 lbs x 5 reps
3 115 lbs x 15 reps
Chin Up 10 reps, 10 reps, 10 reps, 8 reps, 8 reps, 8 reps, 8 reps
1 10 reps
2 10 reps
3 10 reps
4 8 reps
5 8 reps
6 8 reps
7 8 reps
Seated Row (Cable) 180 lbs x 8 reps, 180 lbs x 8 reps, 140 lbs x 8 reps, 140 lbs x 8 reps, 140 lbs x 8 reps
1 180 lbs x 8 reps
2 180 lbs x 8 reps
3 140 lbs x 8 reps
4 140 lbs x 8 reps
5 140 lbs x 8 reps
Chest Dip 20 reps
1 20 reps
BTM Day 2 Wed, Feb 7
1h 3m 15.8k lbs 2 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 5 reps, 405 lbs x 1 reps, 495 lbs x 1 reps, 515 lbs x 3 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
1 365 lbs x 5 reps
2 405 lbs x 1 reps
3 495 lbs x 1 reps
4 515 lbs x 3 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 190 lbs x 5 reps, 210 lbs x 5 reps, 240 lbs x 5 reps, 240 lbs x 5 reps, 240 lbs x 5 reps, 240 lbs x 3 reps, 230 lbs x 3 reps
95 lbs x 5 reps
135 lbs x 5 reps
1 190 lbs x 5 reps
2 210 lbs x 5 reps
3 240 lbs x 5 reps
4 240 lbs x 5 reps
5 240 lbs x 5 reps
6 240 lbs x 3 reps
7 230 lbs x 3 reps
BTM Day 1 Mon, Feb 5
1h 18m 14.7k lbs 4 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 295 lbs x 5 reps, 335 lbs x 1 reps, 385 lbs x 1 reps, 405 lbs x 1 reps, 445 lbs x 1 reps, 375 lbs x 5 reps, 375 lbs x 3 reps, 315 lbs x 12 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 295 lbs x 5 reps
2 335 lbs x 1 reps
3 385 lbs x 1 reps
4 405 lbs x 1 reps
5 445 lbs x 1 reps
6 375 lbs x 5 reps
7 375 lbs x 3 reps
8 315 lbs x 12 reps
Overhead Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 155 lbs x 1 reps, 155 lbs x 3 reps, 110 lbs x 12 reps
95 lbs x 5 reps
1 135 lbs x 5 reps
2 155 lbs x 1 reps
3 155 lbs x 3 reps
4 110 lbs x 12 reps
Chin Up 10 reps, 10 reps, 10 reps, 8 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
1 10 reps
2 10 reps
3 10 reps
4 8 reps
5 10 reps
6 10 reps
7 10 reps
8 10 reps
9 10 reps
10 10 reps
11 10 reps
Chest Dip 2 x 20 reps
BTM Day 3 Fri, Feb 2
1h 20.9k lbs 4 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 425 lbs x 1 reps, 335 lbs x 5 reps, 215 lbs x 20 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 275 lbs x 5 reps
2 315 lbs x 5 reps
3 365 lbs x 1 reps
4 405 lbs x 1 reps
5 425 lbs x 1 reps
6 335 lbs x 5 reps
7 215 lbs x 20 reps
Overhead Press (Barbell) 5 x 80 lbs x 10 reps
Pull Up 35 lbs x 8 reps, 35 lbs x 8 reps, 35 lbs x 5 reps
1 35 lbs x 8 reps
2 35 lbs x 8 reps
3 35 lbs x 5 reps
Triceps Extension 3 x 70 lbs x 20 reps
January 2024 13 sessions 306.4k lbs 15 exercises
BTM Day 2 Wed, Jan 31
1h 38m 30.1k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 5 reps, 415 lbs x 5 reps, 415 lbs x 5 reps, 465 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
1 365 lbs x 5 reps
2 415 lbs x 5 reps
3 415 lbs x 5 reps
4 465 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 5 reps, 215 lbs x 5 reps, 215 lbs x 5 reps, 215 lbs x 5 reps, 215 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 215 lbs x 5 reps
2 215 lbs x 5 reps
3 215 lbs x 5 reps
4 215 lbs x 5 reps
5 215 lbs x 5 reps
Triceps Pushdown (Cable - Straight Bar) 150 lbs x 10 reps, 150 lbs x 10 reps, 130 lbs x 10 reps, 130 lbs x 10 reps, 120 lbs x 10 reps
1 150 lbs x 10 reps
2 150 lbs x 10 reps
3 130 lbs x 10 reps
4 130 lbs x 10 reps
5 120 lbs x 10 reps
Bent Over One Arm Row (Dumbbell) 80 lbs x 8 reps, 80 lbs x 8 reps, 80 lbs x 8 reps, 80 lbs x 10 reps
1 80 lbs x 8 reps
2 80 lbs x 8 reps
3 80 lbs x 8 reps
4 80 lbs x 10 reps
Bicep Curl (Dumbbell) 35 lbs x 10 reps, 35 lbs x 10 reps, 30 lbs x 8 reps, 30 lbs x 8 reps, 30 lbs x 8 reps
1 35 lbs x 10 reps
2 35 lbs x 10 reps
3 30 lbs x 8 reps
4 30 lbs x 8 reps
5 30 lbs x 8 reps
BTM Day 1 Mon, Jan 29
1h 24m 21.8k lbs 3 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 300 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 5 reps, 335 lbs x 8 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 275 lbs x 5 reps
2 300 lbs x 5 reps
3 335 lbs x 5 reps
4 335 lbs x 5 reps
5 335 lbs x 5 reps
6 335 lbs x 5 reps
7 335 lbs x 8 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 225 lbs x 5 reps
2 225 lbs x 5 reps
3 225 lbs x 5 reps
4 225 lbs x 5 reps
5 225 lbs x 5 reps
Chest Dip 20 reps, 15 reps, 10 reps, 10 reps, 10 reps, 10 reps, 5 reps
1 20 reps
2 15 reps
3 10 reps
4 10 reps
5 10 reps
6 10 reps
7 5 reps
BTM Day 3 Sat, Jan 27
1h 1m 10.1k lbs 2 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 335 lbs x 1 reps, 365 lbs x 1 reps, 405 lbs x 1 reps, 440 lbs x 1 reps, 185 lbs x 20 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 315 lbs x 5 reps
2 335 lbs x 1 reps
3 365 lbs x 1 reps
4 405 lbs x 1 reps
5 440 lbs x 1 reps
6 185 lbs x 20 reps
Pull Up 45 lbs x 8 reps, 90 lbs x 5 reps, 45 lbs x 5 reps, 45 lbs x 5 reps, 45 lbs x 5 reps
1 45 lbs x 8 reps
2 90 lbs x 5 reps
3 45 lbs x 5 reps
4 45 lbs x 5 reps
5 45 lbs x 5 reps
BTM Day 2 Wed, Jan 24
32m 15.2k lbs 2 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 5 reps, 405 lbs x 5 reps, 440 lbs x 5 reps, 440 lbs x 5 reps, 440 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
1 405 lbs x 5 reps
2 405 lbs x 5 reps
3 440 lbs x 5 reps
4 440 lbs x 5 reps
5 440 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 225 lbs x 6 reps
95 lbs x 5 reps
1 225 lbs x 6 reps
BTM Day 1 Mon, Jan 22
1h 39m 18.2k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 295 lbs x 3 reps, 325 lbs x 1 reps, 365 lbs x 1 reps, 435 lbs x 1 reps, 385 lbs x 3 reps, 355 lbs x 4 reps, 355 lbs x 4 reps, 355 lbs x 4 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 295 lbs x 3 reps
2 325 lbs x 1 reps
3 365 lbs x 1 reps
4 435 lbs x 1 reps
5 385 lbs x 3 reps
6 355 lbs x 4 reps
7 355 lbs x 4 reps
8 355 lbs x 4 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 215 lbs x 5 reps, 245 lbs x 4 reps, 245 lbs x 3 reps, 225 lbs x 6 reps, 225 lbs x 6 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 215 lbs x 5 reps
2 245 lbs x 4 reps
3 245 lbs x 3 reps
4 225 lbs x 6 reps
5 225 lbs x 6 reps
Chin Up 3 x 15 reps
Face Pull (Cable) 70 lbs x 20 reps
1 70 lbs x 20 reps
Chest Dip 20 reps, 20 reps, 10 reps, 10 reps
1 20 reps
2 20 reps
3 10 reps
4 10 reps
BTM Day 2 Thu, Jan 18
1h 12m 19.8k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 1 reps, 565 lbs x 1 reps, 450 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
1 405 lbs x 1 reps
2 455 lbs x 1 reps
3 495 lbs x 1 reps
4 565 lbs x 1 reps
5 450 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 5 reps, 230 lbs x 6 reps, 230 lbs x 6 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
205 lbs x 5 reps
1 230 lbs x 6 reps
2 230 lbs x 6 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 50 lbs x 10 reps
Bent Over One Arm Row (Dumbbell) 5 x 80 lbs x 10 reps
Bicep Curl (Dumbbell) 5 x 30 lbs x 10 reps
BTM Day 1 Tue, Jan 16
55m 8.4k lbs 3 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps, 410 lbs x 1 reps, 410 lbs x 1 reps, 410 lbs x 1 reps, 410 lbs x 1 reps, 410 lbs x 2 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
1 410 lbs x 1 reps
2 410 lbs x 1 reps
3 410 lbs x 1 reps
4 410 lbs x 1 reps
5 410 lbs x 2 reps
Overhead Press (Barbell) 110 lbs x 8 reps, 130 lbs x 5 reps, 140 lbs x 5 reps, 100 lbs x 10 reps
1 110 lbs x 8 reps
2 130 lbs x 5 reps
3 140 lbs x 5 reps
4 100 lbs x 10 reps
Chin Up 9 x 10 reps
BTM Day 3 Fri, Jan 12
1h 30m 31.7k lbs 5 exercises
Overhead Press (Barbell) 45 lbs x 10 reps, 45 lbs x 8 reps, 65 lbs x 8 reps, 95 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps, 115 lbs x 5 reps
45 lbs x 10 reps
45 lbs x 8 reps
65 lbs x 8 reps
1 95 lbs x 5 reps
2 115 lbs x 5 reps
3 115 lbs x 5 reps
4 115 lbs x 5 reps
5 115 lbs x 5 reps
6 115 lbs x 5 reps
7 115 lbs x 5 reps
8 115 lbs x 5 reps
9 115 lbs x 5 reps
10 115 lbs x 5 reps
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 3 reps, 405 lbs x 3 reps, 455 lbs x 1 reps, 495 lbs x 6 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 315 lbs x 5 reps
2 365 lbs x 3 reps
3 405 lbs x 3 reps
4 455 lbs x 1 reps
5 495 lbs x 6 reps
Chin Up 45 lbs x 5 reps, 70 lbs x 5 reps, 70 lbs x 5 reps, 70 lbs x 5 reps, 70 lbs x 5 reps
1 45 lbs x 5 reps
2 70 lbs x 5 reps
3 70 lbs x 5 reps
4 70 lbs x 5 reps
5 70 lbs x 5 reps
Face Pull (Cable) 5 x 70 lbs x 20 reps
Triceps Extension 5 x 70 lbs x 20 reps
BTM Day 2 Wed, Jan 10
1h 41m 28.6k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 5 reps, 365 lbs x 5 reps, 405 lbs x 5 reps, 405 lbs x 5 reps, 405 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 315 lbs x 5 reps
2 365 lbs x 5 reps
3 405 lbs x 5 reps
4 405 lbs x 5 reps
5 405 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 170 lbs x 5 reps, 190 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps, 225 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
1 170 lbs x 5 reps
2 190 lbs x 5 reps
3 225 lbs x 5 reps
4 225 lbs x 5 reps
5 225 lbs x 5 reps
6 225 lbs x 5 reps
7 225 lbs x 5 reps
Triceps Pushdown (Cable - Straight Bar) 65 lbs x 10 reps, 65 lbs x 10 reps, 65 lbs x 15 reps
1 65 lbs x 10 reps
2 65 lbs x 10 reps
3 65 lbs x 15 reps
Bent Over One Arm Row (Dumbbell) 5 x 75 lbs x 10 reps
Bicep Curl (Dumbbell) 9 x 25 lbs x 12 reps
BTM Day 1 Mon, Jan 8
1h 29m 21.1k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 250 lbs x 5 reps, 280 lbs x 5 reps, 325 lbs x 5 reps, 325 lbs x 5 reps, 325 lbs x 5 reps, 325 lbs x 5 reps, 325 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 250 lbs x 5 reps
2 280 lbs x 5 reps
3 325 lbs x 5 reps
4 325 lbs x 5 reps
5 325 lbs x 5 reps
6 325 lbs x 5 reps
7 325 lbs x 5 reps
Overhead Press (Barbell) 100 lbs x 5 reps, 115 lbs x 5 reps, 130 lbs x 5 reps, 100 lbs x 12 reps
1 100 lbs x 5 reps
2 115 lbs x 5 reps
3 130 lbs x 5 reps
4 100 lbs x 12 reps
Chin Up 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 8 reps, 8 reps, 8 reps, 8 reps, 8 reps
1 10 reps
2 10 reps
3 10 reps
4 10 reps
5 10 reps
6 8 reps
7 8 reps
8 8 reps
9 8 reps
10 8 reps
Bench Press - Close Grip (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps
95 lbs x 5 reps
135 lbs x 5 reps
1 185 lbs x 8 reps
2 185 lbs x 8 reps
3 185 lbs x 8 reps
Chest Dip 7 x 10 reps
BTM Day 3 Fri, Jan 5
1h 27m 45.5k lbs 6 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 305 lbs x 5 reps, 345 lbs x 3 reps, 385 lbs x 7 reps, 170 lbs x 20 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 275 lbs x 5 reps
2 305 lbs x 5 reps
3 345 lbs x 3 reps
4 385 lbs x 7 reps
5 170 lbs x 20 reps
Overhead Press (Barbell) 10 x 105 lbs x 5 reps
Chin Up 5 x 70 lbs x 5 reps
Face Pull (Cable) 5 x 80 lbs x 10 reps
Rear Delt Flyes 5 x 25 lbs x 10 reps
Shrug (Barbell) 225 lbs x 20 reps, 225 lbs x 20 reps, 225 lbs x 20 reps, 225 lbs x 20 reps, 225 lbs x 15 reps
1 225 lbs x 20 reps
2 225 lbs x 20 reps
3 225 lbs x 20 reps
4 225 lbs x 20 reps
5 225 lbs x 15 reps
BTM Day 2 Wed, Jan 3
1h 48m 33.1k lbs 5 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 335 lbs x 5 reps, 380 lbs x 5 reps, 435 lbs x 5 reps, 435 lbs x 5 reps, 435 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
1 335 lbs x 5 reps
2 380 lbs x 5 reps
3 435 lbs x 5 reps
4 435 lbs x 5 reps
5 435 lbs x 5 reps
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 205 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps, 235 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
1 185 lbs x 5 reps
2 205 lbs x 5 reps
3 235 lbs x 5 reps
4 235 lbs x 5 reps
5 235 lbs x 5 reps
6 235 lbs x 5 reps
7 235 lbs x 5 reps
Triceps Pushdown (Cable - Straight Bar) 5 x 130 lbs x 10 reps
Bent Over One Arm Row (Dumbbell) 5 x 70 lbs x 10 reps
Bicep Curl (Dumbbell) 5 x 25 lbs x 10 reps
BTM Day 1 Mon, Jan 1
1h 36m 22.9k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 345 lbs x 5 reps, 345 lbs x 5 reps, 345 lbs x 5 reps, 345 lbs x 5 reps, 345 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 3 reps
1 275 lbs x 3 reps
2 315 lbs x 1 reps
3 345 lbs x 5 reps
4 345 lbs x 5 reps
5 345 lbs x 5 reps
6 345 lbs x 5 reps
7 345 lbs x 5 reps
Overhead Press (Barbell) 105 lbs x 5 reps, 120 lbs x 5 reps, 140 lbs x 5 reps, 105 lbs x 20 reps
1 105 lbs x 5 reps
2 120 lbs x 5 reps
3 140 lbs x 5 reps
4 105 lbs x 20 reps
Chin Up 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 5 reps, 5 reps
1 10 reps
2 10 reps
3 10 reps
4 10 reps
5 10 reps
6 5 reps
7 5 reps
Face Pull (Cable) 70 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps, 80 lbs x 10 reps
1 70 lbs x 10 reps
2 80 lbs x 10 reps
3 80 lbs x 10 reps
4 80 lbs x 10 reps
5 80 lbs x 10 reps
6 80 lbs x 10 reps
7 80 lbs x 10 reps
8 80 lbs x 10 reps
9 80 lbs x 10 reps
10 80 lbs x 10 reps
Chest Dip 10 x 10 reps
December 2023 11 sessions 331.5k lbs 28 exercises
BTM Day 3 Fri, Dec 29
1h 32m 30.2k lbs 6 exercises
Overhead Press (Barbell) 110 lbs x 8 reps, 110 lbs x 6 reps, 110 lbs x 6 reps, 105 lbs x 8 reps, 105 lbs x 8 reps, 105 lbs x 8 reps, 105 lbs x 8 reps, 105 lbs x 8 reps, 105 lbs x 8 reps, 105 lbs x 8 reps
1 110 lbs x 8 reps
2 110 lbs x 6 reps
3 110 lbs x 6 reps
4 105 lbs x 8 reps
5 105 lbs x 8 reps
6 105 lbs x 8 reps
7 105 lbs x 8 reps
8 105 lbs x 8 reps
9 105 lbs x 8 reps
10 105 lbs x 8 reps
Chin Up 45 lbs x 8 reps, 45 lbs x 6 reps, 45 lbs x 5 reps, 45 lbs x 5 reps, 45 lbs x 5 reps
1 45 lbs x 8 reps
2 45 lbs x 6 reps
3 45 lbs x 5 reps
4 45 lbs x 5 reps
5 45 lbs x 5 reps
Face Pull (Cable) 6 x 70 lbs x 10 reps
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 305 lbs x 5 reps, 345 lbs x 5 reps, 170 lbs x 20 reps
135 lbs x 5 reps
225 lbs x 5 reps
1 305 lbs x 5 reps
2 345 lbs x 5 reps
3 170 lbs x 20 reps
Bent Over Row (Barbell) 3 x 225 lbs x 6 reps
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 505 lbs x 1 reps
1 135 lbs x 5 reps
2 225 lbs x 5 reps
3 315 lbs x 3 reps
4 405 lbs x 1 reps
5 455 lbs x 1 reps
6 505 lbs x 1 reps
Day 2 Wed, Dec 27
1h 23m 29.2k lbs 6 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 4 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 1 reps
1 245 lbs x 4 reps
2 225 lbs x 6 reps
3 225 lbs x 6 reps
4 225 lbs x 6 reps
5 225 lbs x 6 reps
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 455 lbs x 1 reps, 495 lbs x 3 reps, 425 lbs x 5 reps, 405 lbs x 5 reps, 365 lbs x 5 reps, 365 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
405 lbs x 1 reps
455 lbs x 1 reps
1 495 lbs x 3 reps
2 425 lbs x 5 reps
3 405 lbs x 5 reps
4 365 lbs x 5 reps
5 365 lbs x 5 reps
Bent Over Row (Barbell) 3 x 225 lbs x 8 reps
Pull Up 3 x 8 reps
Triceps Pushdown (Cable - Straight Bar) 80 lbs x 10 reps, 80 lbs x 12 reps, 80 lbs x 10 reps
1 80 lbs x 10 reps
2 80 lbs x 12 reps
3 80 lbs x 10 reps
Ab Wheel 3 x 10 reps
Day 1 Tue, Dec 26
1h 48m 40.2k lbs 7 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 370 lbs x 3 reps, 345 lbs x 5 reps, 310 lbs x 5 reps, 310 lbs x 5 reps, 310 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
315 lbs x 1 reps
1 370 lbs x 3 reps
2 345 lbs x 5 reps
3 310 lbs x 5 reps
4 310 lbs x 5 reps
5 310 lbs x 5 reps
Spoto Press 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 6 reps, 185 lbs x 8 reps, 185 lbs x 8 reps, 185 lbs x 8 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 225 lbs x 6 reps
2 185 lbs x 8 reps
3 185 lbs x 8 reps
4 185 lbs x 8 reps
Leg Press 460 lbs x 8 reps, 450 lbs x 10 reps, 450 lbs x 10 reps, 450 lbs x 10 reps
1 460 lbs x 8 reps
2 450 lbs x 10 reps
3 450 lbs x 10 reps
4 450 lbs x 10 reps
Hammer Curl (Dumbbell) 4 x 40 lbs x 10 reps
Triceps Dip 3 x 45 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 70 lbs x 12 reps, 70 lbs x 10 reps, 70 lbs x 10 reps
1 70 lbs x 12 reps
2 70 lbs x 10 reps
3 70 lbs x 10 reps
Hanging Leg Raise 3 x 9 reps
Cube Day 1 Fri, Dec 22
1h 15m 35.9k lbs 6 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 430 lbs x 2 reps, 430 lbs x 2 reps, 430 lbs x 2 reps, 430 lbs x 2 reps, 430 lbs x 2 reps, 455 lbs x 3 reps, 455 lbs x 3 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
405 lbs x 1 reps
1 430 lbs x 2 reps
2 430 lbs x 2 reps
3 430 lbs x 2 reps
4 430 lbs x 2 reps
5 430 lbs x 2 reps
1 455 lbs x 3 reps
2 455 lbs x 3 reps
Deficit Deadlift (Barbell) 2 x 405 lbs x 4 reps
Leg Press 4 x 450 lbs x 10 reps
Pistol Squat 8 reps, 5 reps, 5 reps
1 8 reps
2 5 reps
3 5 reps
Stiff Leg Deadlift (Dumbbell) 3 x 185 lbs x 8 reps
Hanging Leg Raise 3 x 8 reps
Day 2 Wed, Dec 20
1h 13m 13.3k lbs 2 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps, 265 lbs x 3 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 3 reps
1 265 lbs x 3 reps
2 265 lbs x 3 reps
3 265 lbs x 3 reps
4 265 lbs x 3 reps
5 265 lbs x 3 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps, 420 lbs x 3 reps, 420 lbs x 3 reps, 420 lbs x 3 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
405 lbs x 1 reps
1 420 lbs x 3 reps
2 420 lbs x 3 reps
3 420 lbs x 3 reps
Day 1 Mon, Dec 18
1h 36m 33.8k lbs 7 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 405 lbs x 2 reps, 370 lbs x 5 reps, 330 lbs x 5 reps, 330 lbs x 5 reps, 330 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
315 lbs x 1 reps
1 405 lbs x 2 reps
2 370 lbs x 5 reps
3 330 lbs x 5 reps
4 330 lbs x 5 reps
5 330 lbs x 5 reps
Bench Press - Close Grip (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 5 reps, 225 lbs x 8 reps, 190 lbs x 8 reps, 190 lbs x 8 reps, 190 lbs x 8 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 5 reps
1 225 lbs x 8 reps
2 190 lbs x 8 reps
3 190 lbs x 8 reps
4 190 lbs x 8 reps
Leg Press 2 x 470 lbs x 10 reps
Bent Over One Arm Row (Dumbbell) 3 x 80 lbs x 10 reps
Triceps Dip 3 x 45 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 3 x 55 lbs x 10 reps
Hanging Leg Raise 10 reps, 10 reps, 5 reps
1 10 reps
2 10 reps
3 5 reps
Day 1 Fri, Dec 15
1h 34m 35.8k lbs 6 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 1 reps, 365 lbs x 1 reps x RPE 8, 420 lbs x 1 reps x RPE 6, 375 lbs x 2 reps x RPE 6, 335 lbs x 5 reps x RPE 6, 335 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
315 lbs x 1 reps
365 lbs x 1 reps x RPE 8
1 420 lbs x 1 reps x RPE 6
2 375 lbs x 2 reps x RPE 6
3 335 lbs x 5 reps x RPE 6
4 335 lbs x 5 reps
Bench Press - Close Grip (Barbell) 95 lbs x 8 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 235 lbs x 8 reps x RPE 6, 210 lbs x 8 reps, 210 lbs x 8 reps, 210 lbs x 8 reps
95 lbs x 8 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 235 lbs x 8 reps x RPE 6
2 210 lbs x 8 reps
3 210 lbs x 8 reps
4 210 lbs x 8 reps
Leg Press 540 lbs x 8 reps, 470 lbs x 10 reps, 470 lbs x 8 reps, 470 lbs x 8 reps
1 540 lbs x 8 reps
2 470 lbs x 10 reps
3 470 lbs x 8 reps
4 470 lbs x 8 reps
Hammer Curl (Dumbbell) 45 lbs x 9 reps, 45 lbs x 9 reps, 45 lbs x 9 reps, 45 lbs x 8 reps
1 45 lbs x 9 reps
2 45 lbs x 9 reps
3 45 lbs x 9 reps
4 45 lbs x 8 reps
Rear Delt Flyes 3 x 20 lbs x 15 reps
Hanging Leg Raise 3 x 8 reps
Day 2 Wed, Dec 13
1h 25m 19.7k lbs 6 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 155 lbs x 5 reps, 205 lbs x 3 reps, 225 lbs x 3 reps x RPE 6, 275 lbs x 3 reps, 260 lbs x 4 reps, 250 lbs x 4 reps, 225 lbs x 8 reps
95 lbs x 5 reps
155 lbs x 5 reps
205 lbs x 3 reps
1 225 lbs x 3 reps x RPE 6
2 275 lbs x 3 reps
3 260 lbs x 4 reps
4 250 lbs x 4 reps
5 225 lbs x 8 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 405 lbs x 1 reps x RPE 6, 455 lbs x 1 reps, 505 lbs x 3 reps, 440 lbs x 4 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
1 405 lbs x 1 reps x RPE 6
2 455 lbs x 1 reps
3 505 lbs x 3 reps
4 440 lbs x 4 reps
Wide Pull Up 45 lbs x 8 reps, 45 lbs x 6 reps, 45 lbs x 4 reps
1 45 lbs x 8 reps
2 45 lbs x 6 reps
3 45 lbs x 4 reps
Bent Over One Arm Row (Dumbbell) 100 lbs x 8 reps, 90 lbs x 8 reps, 90 lbs x 6 reps, 90 lbs x 6 reps
1 100 lbs x 8 reps
2 90 lbs x 8 reps
3 90 lbs x 6 reps
4 90 lbs x 6 reps
Hanging Leg Raise 3 x 8 reps
Chest Dip 45 lbs x 8 reps, 90 lbs x 8 reps, 90 lbs x 7 reps, 90 lbs x 6 reps
1 45 lbs x 8 reps
2 90 lbs x 8 reps
3 90 lbs x 7 reps
4 90 lbs x 6 reps
Day 2 Wed, Dec 6
1h 7m 15.2k lbs 2 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 1 reps, 265 lbs x 3 reps x RPE 8
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
205 lbs x 1 reps
1 265 lbs x 3 reps x RPE 8
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 2 reps x RPE 6, 405 lbs x 1 reps, 495 lbs x 1 reps, 415 lbs x 5 reps, 375 lbs x 5 reps, 375 lbs x 6 reps, 375 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
365 lbs x 2 reps x RPE 6
405 lbs x 1 reps
1 495 lbs x 1 reps
2 415 lbs x 5 reps
3 375 lbs x 5 reps
4 375 lbs x 6 reps
5 375 lbs x 5 reps
Day 1 Mon, Dec 4
1h 30m 35.0k lbs 6 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 1 reps, 315 lbs x 1 reps, 365 lbs x 1 reps x RPE 8, 405 lbs x 4 reps x RPE 6, 315 lbs x 5 reps x RPE 6, 315 lbs x 5 reps x RPE 6, 315 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps x RPE 8
1 405 lbs x 4 reps x RPE 6
2 315 lbs x 5 reps x RPE 6
3 315 lbs x 5 reps x RPE 6
4 315 lbs x 5 reps
Bench Press - Close Grip (Barbell) 95 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 235 lbs x 7 reps x RPE 6, 215 lbs x 8 reps, 215 lbs x 8 reps, 215 lbs x 8 reps
95 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 235 lbs x 7 reps x RPE 6
2 215 lbs x 8 reps
3 215 lbs x 8 reps
4 215 lbs x 8 reps
Leg Press 500 lbs x 8 reps, 450 lbs x 8 reps, 450 lbs x 8 reps, 450 lbs x 8 reps
1 500 lbs x 8 reps
2 450 lbs x 8 reps
3 450 lbs x 8 reps
4 450 lbs x 8 reps
Hammer Curl (Dumbbell) 4 x 50 lbs x 8 reps
Rear Delt Flyes 20 lbs x 10 reps, 25 lbs x 15 reps, 25 lbs x 15 reps
1 20 lbs x 10 reps
2 25 lbs x 15 reps
3 25 lbs x 15 reps
Hanging Leg Raise 3 x 8 reps
Week 3 Day 3 Fri, Dec 1
2h 25m 43.4k lbs 9 exercises
Deadlift (Barbell) 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 3 reps, 315 lbs x 3 reps x RPE 6, 365 lbs x 3 reps, 405 lbs x 1 reps, 475 lbs x 6 reps x RPE 7, 365 lbs x 5 reps, 370 lbs x 5 reps, 375 lbs x 5 reps, 380 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 3 reps
315 lbs x 3 reps x RPE 6
365 lbs x 3 reps
405 lbs x 1 reps
1 475 lbs x 6 reps x RPE 7
2 365 lbs x 5 reps
3 370 lbs x 5 reps
4 375 lbs x 5 reps
5 380 lbs x 5 reps
Tempo Bench Press 45 lbs x 5 reps, 95 lbs x 5 reps, 135 lbs x 5 reps, 195 lbs x 3 reps, 225 lbs x 1 reps, 245 lbs x 1 reps x RPE 6, 280 lbs x 1 reps x RPE 7
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps
195 lbs x 3 reps
225 lbs x 1 reps
245 lbs x 1 reps x RPE 6
1 280 lbs x 1 reps x RPE 7
Bench Press (Barbell) 80 lbs x 5 reps, 120 lbs x 5 reps, 185 lbs x 3 reps, 245 lbs x 8 reps, 215 lbs x 6 reps, 215 lbs x 6 reps, 215 lbs x 6 reps
80 lbs x 5 reps
120 lbs x 5 reps
185 lbs x 3 reps
1 245 lbs x 8 reps
2 215 lbs x 6 reps
3 215 lbs x 6 reps
4 215 lbs x 6 reps
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 3 reps, 275 lbs x 3 reps, 320 lbs x 6 reps, 320 lbs x 3 reps, 320 lbs x 1 reps, 320 lbs x 6 reps
135 lbs x 5 reps
225 lbs x 3 reps
275 lbs x 3 reps
1 320 lbs x 6 reps
2 320 lbs x 3 reps
3 320 lbs x 1 reps
4 320 lbs x 6 reps
Good Morning (Barbell) 3 x 85 lbs x 10 reps
Seated Row (Cable) 3 x 210 lbs x 8 reps
Reverse Fly (Dumbbell) 3 x 30 lbs x 10 reps
Chinese Side Bends 3 x 60 lbs x 16 reps
Ab Wheel 3 x 15 reps
November 2023 10 sessions 283.9k lbs 21 exercises
Week 3 Day 2 Wed, Nov 29
1h 33m 22.1k lbs 3 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 155 lbs x 5 reps, 205 lbs x 3 reps, 225 lbs x 3 reps x RPE 6, 260 lbs x 6 reps, 235 lbs x 6 reps, 235 lbs x 6 reps, 225 lbs x 10 reps, 225 lbs x 6 reps
95 lbs x 5 reps
155 lbs x 5 reps
205 lbs x 3 reps
1 225 lbs x 3 reps x RPE 6
2 260 lbs x 6 reps
3 235 lbs x 6 reps
4 235 lbs x 6 reps
5 225 lbs x 10 reps
6 225 lbs x 6 reps
Deficit Deadlift (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 315 lbs x 3 reps, 365 lbs x 2 reps x RPE 6, 405 lbs x 1 reps, 465 lbs x 4 reps, 375 lbs x 3 reps, 385 lbs x 3 reps, 395 lbs x 3 reps
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 3 reps
1 365 lbs x 2 reps x RPE 6
2 405 lbs x 1 reps
3 465 lbs x 4 reps
4 375 lbs x 3 reps
5 385 lbs x 3 reps
6 395 lbs x 3 reps
Bench Press (Dumbbell) 4 x 75 lbs x 8 reps
Week 3 Day 1 Mon, Nov 27
1h 41m 22.8k lbs 5 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 315 lbs x 3 reps x RPE 6, 395 lbs x 4 reps x RPE 6, 325 lbs x 5 reps x RPE 6, 325 lbs x 5 reps x RPE 6, 325 lbs x 5 reps x RPE 6, 325 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
1 315 lbs x 3 reps x RPE 6
2 395 lbs x 4 reps x RPE 6
3 325 lbs x 5 reps x RPE 6
4 325 lbs x 5 reps x RPE 6
5 325 lbs x 5 reps x RPE 6
6 325 lbs x 5 reps
Bench Press - Close Grip (Barbell) 90 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 230 lbs x 8 reps x RPE 6, 210 lbs x 8 reps, 210 lbs x 8 reps, 210 lbs x 8 reps
90 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 230 lbs x 8 reps x RPE 6
2 210 lbs x 8 reps
3 210 lbs x 8 reps
4 210 lbs x 8 reps
Hammer Curl (Dumbbell) 4 x 45 lbs x 8 reps
Rear Delt Flyes 3 x 25 lbs x 15 reps
Hanging Leg Raise 3 x 8 reps
Week 2 Day 4 Fri, Nov 24
1h 38m 35.2k lbs 9 exercises
Deadlift (Barbell) 185 lbs x 5 reps, 275 lbs x 3 reps, 365 lbs x 3 reps, 465 lbs x 5 reps x RPE 6, 375 lbs x 5 reps, 385 lbs x 5 reps, 395 lbs x 5 reps, 365 lbs x 5 reps
185 lbs x 5 reps
275 lbs x 3 reps
365 lbs x 3 reps
1 465 lbs x 5 reps x RPE 6
2 375 lbs x 5 reps
3 385 lbs x 5 reps
4 395 lbs x 5 reps
5 365 lbs x 5 reps
Tempo Bench Press 275 lbs x 1 reps x RPE 6
275 lbs x 1 reps x RPE 6
Bench Press (Barbell) 80 lbs x 5 reps, 120 lbs x 5 reps, 185 lbs x 3 reps, 205 lbs x 6 reps, 190 lbs x 10 reps, 190 lbs x 9 reps, 190 lbs x 9 reps
80 lbs x 5 reps
120 lbs x 5 reps
185 lbs x 3 reps
1 205 lbs x 6 reps
2 190 lbs x 10 reps
3 190 lbs x 9 reps
4 190 lbs x 9 reps
Squat (Barbell) 140 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps
140 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
Good Morning (Barbell) 3 x 80 lbs x 10 reps
Seated Row (Cable) 190 lbs x 8 reps, 150 lbs x 10 reps, 150 lbs x 12 reps
1 190 lbs x 8 reps
2 150 lbs x 10 reps
3 150 lbs x 12 reps
Reverse Fly (Dumbbell) 3 x 25 lbs x 12 reps
Chinese Side Bends 3 x 55 lbs x 20 reps
Ab Wheel 20 reps, 15 reps, 15 reps
1 20 reps
2 15 reps
3 15 reps
Week 2 Day 3 Wed, Nov 22
1h 19m 21.5k lbs 3 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 5 reps, 225 lbs x 3 reps, 335 lbs x 3 reps, 295 lbs x 5 reps, 265 lbs x 7 reps, 265 lbs x 7 reps, 265 lbs x 7 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 5 reps
225 lbs x 3 reps
1 335 lbs x 3 reps
2 295 lbs x 5 reps
3 265 lbs x 7 reps
4 265 lbs x 7 reps
5 265 lbs x 7 reps
Bench Press (Barbell) 90 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 225 lbs x 6 reps x RPE 6, 200 lbs x 6 reps, 200 lbs x 6 reps, 200 lbs x 6 reps, 200 lbs x 6 reps
90 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 225 lbs x 6 reps x RPE 6
2 200 lbs x 6 reps
3 200 lbs x 6 reps
4 200 lbs x 6 reps
5 200 lbs x 6 reps
Bench Press (Dumbbell) 3 x 75 lbs x 8 reps
Week 2 Day 2 Mon, Nov 20
1h 27m 25.7k lbs 5 exercises
Bench Press (Barbell) 95 lbs x 5 reps, 150 lbs x 5 reps, 200 lbs x 3 reps, 255 lbs x 6 reps x RPE 6, 230 lbs x 6 reps, 230 lbs x 6 reps, 230 lbs x 6 reps, 230 lbs x 6 reps
95 lbs x 5 reps
150 lbs x 5 reps
200 lbs x 3 reps
1 255 lbs x 6 reps x RPE 6
2 230 lbs x 6 reps
3 230 lbs x 6 reps
4 230 lbs x 6 reps
5 230 lbs x 6 reps
Deficit Deadlift (Barbell) 180 lbs x 5 reps, 270 lbs x 5 reps, 360 lbs x 3 reps, 455 lbs x 2 reps x RPE 6, 380 lbs x 5 reps, 355 lbs x 5 reps, 320 lbs x 6 reps, 320 lbs x 6 reps
180 lbs x 5 reps
270 lbs x 5 reps
360 lbs x 3 reps
1 455 lbs x 2 reps x RPE 6
2 380 lbs x 5 reps
3 355 lbs x 5 reps
4 320 lbs x 6 reps
5 320 lbs x 6 reps
Bench Press (Dumbbell) 65 lbs x 8 reps, 65 lbs x 8 reps, 65 lbs x 15 reps, 65 lbs x 20 reps
1 65 lbs x 8 reps
2 65 lbs x 8 reps
3 65 lbs x 15 reps
4 65 lbs x 20 reps
Wide Pull Up 25 lbs x 8 reps
1 25 lbs x 8 reps
Bent Over One Arm Row (Dumbbell) 4 x 40 lbs x 10 reps
Week 2 Day 1 Sun, Nov 19
1h 40m 36.3k lbs 6 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 385 lbs x 3 reps x RPE 6, 405 lbs x 1 reps x RPE 6, 350 lbs x 5 reps x RPE 6, 320 lbs x 5 reps x RPE 6, 320 lbs x 5 reps x RPE 6, 320 lbs x 5 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
1 385 lbs x 3 reps x RPE 6
2 405 lbs x 1 reps x RPE 6
3 350 lbs x 5 reps x RPE 6
4 320 lbs x 5 reps x RPE 6
5 320 lbs x 5 reps x RPE 6
6 320 lbs x 5 reps
Bench Press - Close Grip (Barbell) 90 lbs x 5 reps, 135 lbs x 5 reps, 185 lbs x 3 reps, 230 lbs x 6 reps x RPE 6, 210 lbs x 8 reps, 210 lbs x 8 reps, 210 lbs x 8 reps
90 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
1 230 lbs x 6 reps x RPE 6
2 210 lbs x 8 reps
3 210 lbs x 8 reps
4 210 lbs x 8 reps
Leg Press 475 lbs x 8 reps, 370 lbs x 10 reps, 370 lbs x 10 reps, 370 lbs x 10 reps
1 475 lbs x 8 reps
2 370 lbs x 10 reps
3 370 lbs x 10 reps
4 370 lbs x 10 reps
Hammer Curl (Dumbbell) 4 x 35 lbs x 12 reps
Rear Delt Flyes 3 x 20 lbs x 15 reps
Hanging Leg Raise 10 reps, 8 reps, 8 reps
1 10 reps
2 8 reps
3 8 reps
Week 1 Day 4 Fri, Nov 17
1h 58m 38.1k lbs 9 exercises
Deadlift (Barbell) 180 lbs x 5 reps, 270 lbs x 5 reps, 360 lbs x 3 reps, 455 lbs x 4 reps x RPE 6, 375 lbs x 5 reps, 385 lbs x 5 reps, 395 lbs x 5 reps, 365 lbs x 5 reps
180 lbs x 5 reps
270 lbs x 5 reps
360 lbs x 3 reps
1 455 lbs x 4 reps x RPE 6
2 375 lbs x 5 reps
3 385 lbs x 5 reps
4 395 lbs x 5 reps
5 365 lbs x 5 reps
Tempo Bench Press 275 lbs x 1 reps x RPE 6
1 275 lbs x 1 reps x RPE 6
Bench Press (Barbell) 80 lbs x 5 reps, 120 lbs x 5 reps, 160 lbs x 3 reps, 205 lbs x 6 reps, 185 lbs x 9 reps, 185 lbs x 9 reps
80 lbs x 5 reps
120 lbs x 5 reps
160 lbs x 3 reps
1 205 lbs x 6 reps
2 185 lbs x 9 reps
3 185 lbs x 9 reps
Squat (Barbell) 130 lbs x 5 reps, 190 lbs x 5 reps, 250 lbs x 3 reps, 315 lbs x 6 reps, 315 lbs x 6 reps, 315 lbs x 6 reps, 315 lbs x 6 reps
130 lbs x 5 reps
190 lbs x 5 reps
250 lbs x 3 reps
1 315 lbs x 6 reps
2 315 lbs x 6 reps
3 315 lbs x 6 reps
4 315 lbs x 6 reps
Good Morning (Barbell) 3 x 65 lbs x 10 reps
Seated Row (Cable) 190 lbs x 8 reps, 150 lbs x 8 reps, 150 lbs x 8 reps
1 190 lbs x 8 reps
2 150 lbs x 8 reps
3 150 lbs x 8 reps
Reverse Fly (Dumbbell) 3 x 20 lbs x 10 reps
Chinese Side Bends 3 x 45 lbs x 20 reps
Ab Wheel 3 x 15 reps
Week 1 Day 3 Wed, Nov 15
1h 25m 22.5k lbs 7 exercises
Squat (Barbell) 45 lbs x 5 reps, 45 lbs x 5 reps, 95 lbs x 5 reps, 225 lbs x 3 reps, 325 lbs x 2 reps, 290 lbs x 5 reps, 255 lbs x 7 reps, 255 lbs x 7 reps, 255 lbs x 7 reps
45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 5 reps
225 lbs x 3 reps
1 325 lbs x 2 reps
2 290 lbs x 5 reps
3 255 lbs x 7 reps
4 255 lbs x 7 reps
5 255 lbs x 7 reps
Bench Press (Barbell) 90 lbs x 5 reps, 130 lbs x 5 reps, 170 lbs x 3 reps, 215 lbs x 6 reps x RPE 6, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps, 195 lbs x 6 reps
90 lbs x 5 reps
130 lbs x 5 reps
170 lbs x 3 reps
1 215 lbs x 6 reps x RPE 6
2 195 lbs x 6 reps
3 195 lbs x 6 reps
4 195 lbs x 6 reps
5 195 lbs x 6 reps
Bench Press (Dumbbell) 3 x 65 lbs x 8 reps
Chest Fly (Dumbbell) 3 x 25 lbs x 10 reps
Triceps Pushdown (Cable - Straight Bar) 50 lbs x 12 reps, 50 lbs x 12 reps, 65 lbs x 12 reps, 65 lbs x 12 reps
1 50 lbs x 12 reps
2 50 lbs x 12 reps
3 65 lbs x 12 reps
4 65 lbs x 12 reps
Lateral Raise (Dumbbell) 4 x 20 lbs x 10 reps
Ab Wheel 3 x 15 reps
Week 1 Day 2 Mon, Nov 13
1h 45m 24.0k lbs 5 exercises
Bench Press (Barbell) 100 lbs x 5 reps, 150 lbs x 5 reps, 200 lbs x 3 reps, 245 lbs x 5 reps x RPE 6, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps, 225 lbs x 6 reps
100 lbs x 5 reps
150 lbs x 5 reps
200 lbs x 3 reps
1 245 lbs x 5 reps x RPE 6
2 225 lbs x 6 reps
3 225 lbs x 6 reps
4 225 lbs x 6 reps
5 225 lbs x 6 reps
Deficit Deadlift (Barbell) 180 lbs x 5 reps, 270 lbs x 5 reps, 360 lbs x 3 reps, 425 lbs x 2 reps x RPE 6, 380 lbs x 5 reps, 355 lbs x 5 reps, 320 lbs x 6 reps, 320 lbs x 6 reps
180 lbs x 5 reps
270 lbs x 5 reps
360 lbs x 3 reps
1 425 lbs x 2 reps x RPE 6
2 380 lbs x 5 reps
3 355 lbs x 5 reps
4 320 lbs x 6 reps
5 320 lbs x 6 reps
Bench Press (Dumbbell) 4 x 60 lbs x 8 reps
Wide Pull Up 25 lbs x 8 reps, 25 lbs x 6 reps
1 25 lbs x 8 reps
2 25 lbs x 6 reps
Bent Over One Arm Row (Dumbbell) 4 x 40 lbs x 10 reps
Week 1 Day 1 Sun, Nov 12
1h 47m 35.5k lbs 6 exercises
Squat (Barbell) 150 lbs x 5 reps, 230 lbs x 5 reps, 300 lbs x 3 reps, 380 lbs x 3 reps x RPE 6, 350 lbs x 5 reps x RPE 6, 315 lbs x 5 reps x RPE 6, 315 lbs x 5 reps x RPE 6, 315 lbs x 5 reps x RPE 6
150 lbs x 5 reps
230 lbs x 5 reps
300 lbs x 3 reps
1 380 lbs x 3 reps x RPE 6
2 350 lbs x 5 reps x RPE 6
3 315 lbs x 5 reps x RPE 6
4 315 lbs x 5 reps x RPE 6
5 315 lbs x 5 reps x RPE 6
Bench Press - Close Grip (Barbell) 90 lbs x 5 reps, 130 lbs x 5 reps, 170 lbs x 3 reps, 225 lbs x 6 reps x RPE 6, 205 lbs x 8 reps, 205 lbs x 8 reps, 205 lbs x 8 reps
90 lbs x 5 reps
130 lbs x 5 reps
170 lbs x 3 reps
1 225 lbs x 6 reps x RPE 6
2 205 lbs x 8 reps
3 205 lbs x 8 reps
4 205 lbs x 8 reps
Leg Press 360 lbs x 10 reps, 360 lbs x 10 reps, 360 lbs x 10 reps, 450 lbs x 8 reps
1 360 lbs x 10 reps
2 360 lbs x 10 reps
3 360 lbs x 10 reps
4 450 lbs x 8 reps
Hammer Curl (Dumbbell) 4 x 40 lbs x 12 reps
Rear Delt Flyes 3 x 20 lbs x 15 reps
Hanging Leg Raise 3 x 10 reps
August 2022 2 sessions 32.4k lbs 5 exercises
Week 2 - Day 1 Mon, Aug 22
1h 25m 21.2k lbs 4 exercises
Squat (Barbell) 325 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 5 reps
1 325 lbs x 5 reps
2 295 lbs x 5 reps
3 295 lbs x 5 reps
4 295 lbs x 5 reps
5 295 lbs x 5 reps
Decline Bench Press (Barbell) 165 lbs x 6 reps, 155 lbs x 6 reps, 145 lbs x 9 reps, 145 lbs x 9 reps
1 165 lbs x 6 reps
2 155 lbs x 6 reps
3 145 lbs x 9 reps
4 145 lbs x 9 reps
Leg Press 3 x 270 lbs x 10 reps
Pull Up 3 x 44 lbs x 8 reps
Push Pull Legs Mon, Aug 15
1h 58m 11.2k lbs 2 exercises
Squat (Barbell) 135 lbs x 5 reps, 225 lbs x 5 reps, 275 lbs x 3 reps, 295 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 5 reps, 295 lbs x 3 reps
135 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 3 reps
1 295 lbs x 5 reps
2 295 lbs x 5 reps
3 295 lbs x 5 reps
4 295 lbs x 3 reps
Romanian Deadlift (Barbell) 3 x 135 lbs x 8 reps
June 2022 2 sessions 37.9k lbs 17 exercises
Mass Gains Day 1 Wed, Jun 29
1h 10m 15.4k lbs 9 exercises
Bench Press (Barbell) 185 lbs x 3 reps, 185 lbs x 3 reps, 165 lbs x 4 reps, 155 lbs x 5 reps, 135 lbs x 6 reps
1 185 lbs x 3 reps
2 185 lbs x 3 reps
3 165 lbs x 4 reps
4 155 lbs x 5 reps
5 135 lbs x 6 reps
Incline Bench Press (Barbell) 95 lbs x 8 reps, 115 lbs x 6 reps, 135 lbs x 4 reps
1 95 lbs x 8 reps
2 115 lbs x 6 reps
3 135 lbs x 4 reps
Triceps Dip 35 lbs x 8 reps, 35 lbs x 5 reps, 26 lbs x 5 reps, 26 lbs x 5 reps
1 35 lbs x 8 reps
2 35 lbs x 5 reps
3 26 lbs x 5 reps
4 26 lbs x 5 reps
Triceps Extension (Dumbbell) 4 x 60 lbs x 8 reps
Strict Military Press (Barbell) 95 lbs x 5 reps, 65 lbs x 8 reps, 65 lbs x 6 reps, 65 lbs x 4 reps
1 95 lbs x 5 reps
2 65 lbs x 8 reps
3 65 lbs x 6 reps
4 65 lbs x 4 reps
Seated Overhead Press (Dumbbell) 3 x 25 lbs x 8 reps
Deadlift High Pull (Barbell) 4 x 65 lbs x 10 reps
Shrug (Dumbbell) 4 x 80 lbs x 8 reps
Hanging Leg Raise 3 x 8 reps
Mass Gains Day 2 Mon, Jun 27
1h 26m 22.5k lbs 8 exercises
Bent Over Row (Barbell) 115 lbs x 10 reps, 135 lbs x 8 reps, 155 lbs x 6 reps, 165 lbs x 4 reps, 175 lbs x 6 reps
1 115 lbs x 10 reps
2 135 lbs x 8 reps
3 155 lbs x 6 reps
4 165 lbs x 4 reps
5 175 lbs x 6 reps
Pull Up 12 reps, 12 reps, 10 reps, 10 reps
1 12 reps
2 12 reps
3 10 reps
4 10 reps
Lat Pulldown - Underhand (Cable) 3 x 80 lbs x 10 reps
Bicep Curl (Barbell) 65 lbs x 10 reps, 70 lbs x 8 reps, 80 lbs x 6 reps, 90 lbs x 4 reps
1 65 lbs x 10 reps
2 70 lbs x 8 reps
3 80 lbs x 6 reps
4 90 lbs x 4 reps
Hammer Curl (Dumbbell) 4 x 30 lbs x 8 reps
Squat (Barbell) 185 lbs x 10 reps, 205 lbs x 5 reps, 205 lbs x 5 reps, 205 lbs x 4 reps, 225 lbs x 3 reps
1 185 lbs x 10 reps
2 205 lbs x 5 reps
3 205 lbs x 5 reps
4 205 lbs x 4 reps
5 225 lbs x 3 reps
Hack Squat 3 x 90 lbs x 8 reps
Seated Calf Raise (Plate Loaded) 70 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps, 50 lbs x 10 reps
1 70 lbs x 10 reps
2 50 lbs x 10 reps
3 50 lbs x 10 reps
4 50 lbs x 10 reps
5 50 lbs x 10 reps
6 50 lbs x 10 reps
7 50 lbs x 10 reps
8 50 lbs x 10 reps
9 50 lbs x 10 reps
May 2022 5 sessions 48.1k lbs 22 exercises
josh ppl weighted Tue, May 31
36s 960 lbs 1 exercises
Wide Pull Up 3 x 40 lbs x 8 reps
Afternoon Workout Wed, May 25
37m 32.0k lbs 6 exercises
Side Lunges 4 x 70 lbs x 20 reps
Curtsy Squat 4 x 70 lbs x 20 reps
Good Morning (Barbell) 4 x 70 lbs x 10 reps
Weighted Step Up 3 x 75 lbs x 12 reps
Romanian Deadlift (Dumbbell) 3 x 50 lbs x 12 reps
Leg Press 90 lbs x 30 reps, 180 lbs x 30 reps, 180 lbs x 30 reps
1 90 lbs x 30 reps
2 180 lbs x 30 reps
3 180 lbs x 30 reps
Week 1 Day 1 Mon, May 23
34m 3.5k lbs 6 exercises
Seated Military Press 25 lbs x 12 reps, 25 lbs x 12 reps, 30 lbs x 12 reps
1 25 lbs x 12 reps
2 25 lbs x 12 reps
3 30 lbs x 12 reps
Lateral Raise (Dumbbell) 3 x 10 lbs x 12 reps
Front Raise (Dumbbell) 3 x 10 lbs x 12 reps
Rear Delt Cable Raise 5 lbs x 12 reps, 5 lbs x 10 reps, 5 lbs x 8 reps, 5 lbs x 6 reps, 5 lbs x 4 reps
1 5 lbs x 12 reps
2 5 lbs x 10 reps
3 5 lbs x 8 reps
4 5 lbs x 6 reps
5 5 lbs x 4 reps
Strict Military Press (Barbell) 100 lbs x 10 reps, 100 lbs x 3 reps, 90 lbs x 3 reps
1 100 lbs x 10 reps
2 100 lbs x 3 reps
3 90 lbs x 3 reps
Running (Treadmill) 1 mi / 10min
1 1 mi / 10min
Week 1 Day 4 Sat, May 21
50m 5 exercises
Crunch 3 x 40 reps
Bicycle Crunch 3 x 30 reps
Flat Leg Raise 3 x 15 reps
Plank 3 x 120s
Running (Treadmill) 1.5 mi
1 1.5 mi
josh ppl weighted Wed, May 11
55m 11.7k lbs 6 exercises
Wide Pull Up 3 x 35 lbs x 8 reps
Squat (Barbell) 3 x 225 lbs x 5 reps
Triceps Dip 3 x 35 lbs x 8 reps
Deadlift (Barbell) 3 x 225 lbs x 5 reps
1-Arm Push Up 3 x 8 reps
Bent Over Row (Barbell) 3 x 135 lbs x 8 reps