Workout
Mon Apr 27, 2026 · started 12:04 · completed 12:04
Front Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 20 | 65.0lb | 6 |
| May 20 | 65.0lb | 6 |
| May 20 | 65.0lb | 6 |
| May 20 | 65.0lb | 6 |
| Jul 11 | 45.0lb | 12 |
| Jul 11 | 45.0lb | 12 |
| Jul 11 | 45.0lb | 12 |
| Jul 11 | 45.0lb | 12 |
| Aug 26 | 60.0lb | 10 |
| Aug 26 | 60.0lb | 10 |
| Aug 26 | 50.0lb | 5 |
| Aug 26 | 45.0lb | 5 |
Close-Grip Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 80.0lb | 8 |
| May 22 | 75.0lb | 6 |
| May 22 | 75.0lb | 6 |
| May 22 | 75.0lb | 6 |
| May 22 | 75.0lb | 6 |
| Jun 03 | 75.0lb | 8 |
| Jun 03 | 75.0lb | 8 |
| Jun 03 | 65.0lb | 8 |
| Jun 03 | 50.0lb | 8 |
Cable Hip Abduction
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 07 | 40.0lb | 8 |
| Jul 07 | 40.0lb | 8 |
| Aug 06 | 40.0lb | 8 |
| Aug 06 | 40.0lb | 8 |
| Aug 06 | 40.0lb | 8 |
| Aug 13 | 40.0lb | 10 |
| Aug 13 | 40.0lb | 10 |
| Aug 13 | 40.0lb | 10 |
Cable Hip Adduction
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 09 | 35.0lb | 10 |
| Jun 09 | 35.0lb | 10 |
| Jun 25 | 40.0lb | 8 |
| Jun 25 | 40.0lb | 8 |
| Jun 25 | 40.0lb | 8 |
| Jun 30 | 30.0lb | 10 |
| Jun 30 | 30.0lb | 10 |
Dumbbell Skullcrusher
Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 23 | 15.0lb | 10 |
| Feb 23 | 15.0lb | 10 |
| Feb 23 | 15.0lb | 10 |
| May 15 | 15.0lb | 8 |
| May 15 | 15.0lb | 8 |
| May 15 | 15.0lb | 8 |
| May 15 | 15.0lb | 8 |
| Jun 19 | 10.0lb | 12 |
| Jun 19 | 10.0lb | 12 |
| Jun 19 | 10.0lb | 16 |
| Jun 19 | 10.0lb | 16 |
Dumbbell Bulgarian Split Squat
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Dec 03 | 25.0lb | 10 |
| Dec 03 | 25.0lb | 10 |
| Dec 03 | 25.0lb | 10 |
| Dec 05 | 25.0lb | 8 |
| Dec 05 | 25.0lb | 8 |
| Dec 05 | 25.0lb | 8 |
| Jan 09 | 25.0lb | 10 |
| Jan 09 | 25.0lb | 10 |
| Jan 09 | 25.0lb | 10 |
Cable Hip Extension
Recent history
| Date | Weight | Reps |
|---|---|---|
| May 17 | 20.0lb | 10 |
| May 17 | 20.0lb | 10 |
| May 17 | 20.0lb | 10 |
| Jul 08 | 20.0lb | 10 |
| Jul 08 | 20.0lb | 10 |
| Jul 08 | 20.0lb | 10 |
| Jun 06 | 40.0lb | 8 |
| Jun 06 | 40.0lb | 8 |
| Jun 06 | 40.0lb | 8 |
| Jun 06 | 40.0lb | 8 |
Plank
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Watch form video ↗Recent history
| Date | Time (s) |
|---|---|
| Feb 23 | 60s |
| Feb 28 | 45s |
| May 13 | 45s |
Post-workout nutrition
(heavy, 11860lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 90g
- ~Calories: 655
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~90g carbs from rice/potatoes/oats
- Or: 2 scoops whey + a banana + a turkey-and-rice bowl
- Or: salmon + sweet potato + green vegetables
Heuristic guidance, not medical advice.