Workout
Wed Jan 14, 2026 · started 13:04 · completed 13:04
Pulse Back Squat
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 01 | 45.0lb | 8 |
| Jun 01 | 45.0lb | 6 |
| Jun 01 | 45.0lb | 6 |
| Jul 17 | 55.0lb | 4 |
| Jul 17 | 55.0lb | 4 |
| Jul 17 | 55.0lb | 4 |
| Jul 17 | 55.0lb | 4 |
| Jul 17 | 55.0lb | 4 |
| Oct 28 | 65.0lb | 5 |
| Oct 28 | 65.0lb | 5 |
| Oct 28 | 65.0lb | 5 |
| Oct 28 | 65.0lb | 5 |
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 |
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 |
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 Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Oct 11 | 25.0lb | 8 |
| Oct 11 | 25.0lb | 6 |
| Oct 11 | 20.0lb | 6 |
| Oct 11 | 20.0lb | 6 |
| Oct 11 | 20.0lb | 6 |
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
(moderate, 8560lb total volume) Solid session. Eat within 1–2 hours to support recovery.
- Protein: 40g
- Carbs: 75g
- ~Calories: 595
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~75g 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.