Workout
Wed Apr 15, 2026 · started 12:03 · completed 12:03
Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 13 | 25.0lb | 8 |
| May 13 | 25.0lb | 8 |
| May 13 | 25.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jul 09 | 150.0lb | 8 |
| Jul 09 | 150.0lb | 8 |
| Jul 09 | 150.0lb | 8 |
Push Press
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 08 | 55.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Oct 04 | 65.0lb | 8 |
| Oct 04 | 65.0lb | 8 |
| Oct 04 | 65.0lb | 8 |
| Mar 17 | 70.0lb | 6 |
| Mar 17 | 70.0lb | 6 |
| Mar 17 | 70.0lb | 6 |
Romanian Deadlift
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 13 | 95.0lb | 5 |
| May 13 | 95.0lb | 5 |
| May 13 | 95.0lb | 5 |
| May 13 | 95.0lb | 5 |
| Jun 27 | 95.0lb | 10 |
| Jun 27 | 95.0lb | 10 |
| Jun 27 | 80.0lb | 10 |
| Jul 29 | 110.0lb | 5 |
| Jul 29 | 110.0lb | 5 |
| Jul 29 | 110.0lb | 5 |
| Jul 29 | 110.0lb | 5 |
Good Morning
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 03 | 70.0lb | 5 |
| Jun 03 | 70.0lb | 5 |
| Jun 03 | 70.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jun 02 | 75.0lb | 8 |
| Jun 02 | 75.0lb | 8 |
| Jun 02 | 75.0lb | 8 |
Cable Lateral Raise
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 23 | 5.0lb | 10 |
| May 23 | 5.0lb | 10 |
| May 23 | 5.0lb | 10 |
| Aug 26 | 10.0lb | 8 |
| Aug 26 | 10.0lb | 8 |
| Aug 26 | 10.0lb | 8 |
| Dec 16 | 20.0lb | 10 |
| Dec 16 | 20.0lb | 10 |
| Dec 16 | 20.0lb | 10 |
Cable Front Raise
Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs.
Watch form video ↗Post-workout nutrition
(heavy, 12960lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 95g
- ~Calories: 675
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~95g 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.