Workout
Wed Jan 07, 2026 · started 13:04 · completed 13:04
Barbell Incline Bench Press
Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), 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 | 95.0lb | 5 |
| Feb 28 | 95.0lb | 5 |
| Feb 28 | 95.0lb | 5 |
| Feb 28 | 95.0lb | 5 |
| Feb 28 | 90.0lb | 5 |
| Jul 15 | 80.0lb | 6 |
| Jul 15 | 80.0lb | 5 |
| Jul 15 | 80.0lb | 5 |
| Sep 27 | 85.0lb | 5 |
| Sep 27 | 85.0lb | 5 |
| Sep 27 | 85.0lb | 5 |
| Sep 27 | 85.0lb | 5 |
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 |
Tricep Push Up
Recent history
| Date | Weight | Reps |
|---|---|---|
| May 20 | 0.0lb | 10 |
| May 20 | 0.0lb | 10 |
| May 20 | 0.0lb | 10 |
| May 20 | 0.0lb | 10 |
| Jul 15 | 0.0lb | 11 |
| Jul 15 | 0.0lb | 11 |
| Jul 15 | 0.0lb | 8 |
| Jul 15 | 0.0lb | 6 |
| Sep 16 | 0.0lb | 11 |
| Sep 16 | 0.0lb | 11 |
| Sep 16 | 0.0lb | 11 |
Dumbbell Fly
Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| May 23 | 20.0lb | 8 |
| May 23 | 20.0lb | 6 |
| May 23 | 20.0lb | 6 |
| Jul 19 | 20.0lb | 14 |
| Jul 19 | 15.0lb | 14 |
| Jul 19 | 15.0lb | 14 |
| Jul 19 | 15.0lb | 14 |
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 |
Standing Dumbbell Calf Raise
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Dec 06 | 15.0lb | 9 |
| Dec 06 | 15.0lb | 9 |
| Dec 06 | 15.0lb | 9 |
| Dec 06 | 15.0lb | 9 |
| Dec 05 | 50.0lb | 10 |
| Dec 05 | 50.0lb | 10 |
| Dec 05 | 50.0lb | 10 |
| Apr 01 | 30.0lb | 13 |
| Apr 01 | 30.0lb | 13 |
Post-workout nutrition
(heavy, 12005lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 91g
- ~Calories: 659
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~91g 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.