Workout
Mon Apr 13, 2026 · started 12:06 · completed 12:06
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 |
Barbell Curl
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| May 23 | 50.0lb | 8 |
| May 23 | 50.0lb | 8 |
| May 23 | 50.0lb | 6 |
| May 23 | 45.0lb | 6 |
| Jul 01 | 45.0lb | 10 |
| Jul 01 | 45.0lb | 10 |
| Jul 01 | 45.0lb | 12 |
| Jul 01 | 45.0lb | 12 |
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 |
Standing Barbell Calf Raise
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 ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 09 | 150.0lb | 10 |
| Jun 09 | 150.0lb | 10 |
| Jul 09 | 120.0lb | 8 |
| Jul 09 | 120.0lb | 8 |
| Jul 25 | 105.0lb | 10 |
| Jul 25 | 105.0lb | 10 |
| Jul 25 | 105.0lb | 10 |
Cable Tricep Pushdown
Recent history
| Date | Weight | Reps |
|---|---|---|
| Aug 05 | 40.0lb | 12 |
| Aug 05 | 40.0lb | 12 |
| Aug 05 | 40.0lb | 12 |
| Aug 05 | 40.0lb | 12 |
| Apr 07 | 80.0lb | 12 |
| Apr 07 | 80.0lb | 12 |
| Apr 07 | 80.0lb | 12 |
| Sep 08 | 85.0lb | 10 |
| Sep 08 | 85.0lb | 10 |
| Sep 08 | 85.0lb | 10 |
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 |
Post-workout nutrition
(heavy, 16230lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 109g
- ~Calories: 731
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~109g 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.