Workout
Fri Jan 09, 2026 · started 13:03 · completed 13:03
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 |
Sumo Deadlift
Recent history
| Date | Weight | Reps |
|---|---|---|
| Aug 05 | 135.0lb | 8 |
| Aug 05 | 135.0lb | 8 |
| Aug 05 | 135.0lb | 8 |
| Aug 05 | 135.0lb | 8 |
| Mar 31 | 120.0lb | 9 |
| Mar 31 | 120.0lb | 9 |
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 |
| Mar 06 | 25.0lb | 11 |
| Mar 06 | 25.0lb | 11 |
| Mar 06 | 25.0lb | 11 |
Kettlebell Sumo Squat
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 19 | 44.0lb | 10 |
| Jul 19 | 44.0lb | 10 |
| Jul 19 | 44.0lb | 10 |
| Jul 19 | 44.0lb | 5 |
| Oct 25 | 50.0lb | 11 |
| Oct 25 | 45.0lb | 11 |
| Feb 03 | 55.0lb | 11 |
| Feb 03 | 55.0lb | 11 |
| Feb 03 | 55.0lb | 11 |
Kettlebell Swing
Recent history
| Date | Weight | Reps |
|---|---|---|
| Aug 05 | 25.0lb | 13 |
| Aug 05 | 25.0lb | 13 |
| Aug 05 | 25.0lb | 13 |
| Nov 13 | 25.0lb | 14 |
| Nov 13 | 25.0lb | 14 |
| Nov 13 | 25.0lb | 14 |
| Feb 19 | 25.0lb | 13 |
| Feb 19 | 25.0lb | 13 |
| Feb 19 | 25.0lb | 13 |
Decline Crunch
Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 20 | 0.0lb | 20 |
| May 20 | 0.0lb | 25 |
| May 20 | 10.0lb | 15 |
| Jun 01 | 0.0lb | 15 |
| Jun 01 | 0.0lb | 15 |
| Jun 01 | 0.0lb | 25 |
| Jun 12 | 0.0lb | 25 |
| Jun 12 | 0.0lb | 25 |
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, 10708lb total volume) Solid session. Eat within 1–2 hours to support recovery.
- Protein: 40g
- Carbs: 85g
- ~Calories: 635
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~85g 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.