Workout
Wed Feb 11, 2026 · started 19:53 · completed 19:53
Duration
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▶
Chin Up
Back
Pull Up Bar
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 03 | 0.0lb | 8 |
| Jun 03 | 0.0lb | 5 |
| Jun 03 | 0.0lb | 5 |
| Jun 03 | 0.0lb | 5 |
| Jun 03 | 0.0lb | 5 |
| Jul 29 | 0.0lb | 7 |
| Jul 29 | 0.0lb | 7 |
| Sep 23 | 0.0lb | 5 |
| Sep 23 | 0.0lb | 8 |
| Sep 23 | 0.0lb | 8 |
▶
Close-Grip Bench Press
Triceps
Barbell
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 |
▶
Step Up
Quads
Bodyweight
Recent history
| Date | Weight | Reps |
|---|---|---|
| May 29 | 0.0lb | 10 |
| May 29 | 0.0lb | 10 |
| May 29 | 0.0lb | 10 |
| May 29 | 0.0lb | 10 |
| Sep 30 | 0.0lb | 10 |
| Sep 30 | 0.0lb | 10 |
| Sep 30 | 0.0lb | 10 |
| Sep 30 | 0.0lb | 10 |
| Sep 30 | 0.0lb | 10 |
| Jan 24 | 0.0lb | 11 |
| Jan 24 | 0.0lb | 11 |
| Jan 24 | 0.0lb | 11 |
| Jan 24 | 0.0lb | 11 |
▶
V-Bar Pull Up
Back
Pull Up Bar
Recent history
| Date | Weight | Reps |
|---|---|---|
| Dec 23 | 0.0lb | 6 |
| Dec 23 | 0.0lb | 6 |
| Dec 23 | 0.0lb | 6 |
| Jan 06 | 0.0lb | 6 |
| Jan 06 | 0.0lb | 6 |
| Jan 06 | 0.0lb | 8 |
| Jan 06 | 0.0lb | 8 |
| Jan 17 | 0.0lb | 5 |
| Jan 17 | 0.0lb | 6 |
| Jan 17 | 0.0lb | 8 |
Post-workout nutrition
(moderate, 2940lb total volume) Solid session. Eat within 1–2 hours to support recovery.
- Protein: 36g
- Carbs: 50g
- ~Calories: 479
Examples:
- ~36g protein from chicken/fish/tofu/Greek yogurt + ~50g 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.