Workout
Fri Apr 10, 2026 · started 12:05 · completed 12:05
Barbell Shoulder Press
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 17 | 65.0lb | 3 |
| May 17 | 65.0lb | 3 |
| May 17 | 65.0lb | 3 |
| May 17 | 65.0lb | 3 |
| May 17 | 65.0lb | 3 |
| May 17 | 65.0lb | 3 |
| Jul 22 | 60.0lb | 5 |
| Jul 22 | 60.0lb | 5 |
| Jul 22 | 60.0lb | 5 |
| Jul 22 | 60.0lb | 5 |
| Jul 22 | 60.0lb | 5 |
| Aug 02 | 65.0lb | 4 |
| Aug 02 | 65.0lb | 4 |
| Aug 02 | 65.0lb | 4 |
| Aug 02 | 65.0lb | 4 |
Deadlift
Recent history
| Date | Weight | Reps |
|---|---|---|
| May 20 | 155.0lb | 6 |
| May 20 | 155.0lb | 6 |
| May 20 | 155.0lb | 6 |
| May 20 | 155.0lb | 6 |
| Aug 19 | 135.0lb | 8 |
| Aug 19 | 135.0lb | 8 |
| Aug 19 | 135.0lb | 8 |
| Aug 19 | 135.0lb | 8 |
| Aug 19 | 135.0lb | 8 |
| Oct 02 | 135.0lb | 8 |
| Oct 02 | 135.0lb | 8 |
| Oct 02 | 135.0lb | 8 |
| Oct 02 | 135.0lb | 8 |
Cable Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 22 | 70.0lb | 10 |
| Jul 22 | 70.0lb | 10 |
| Jul 22 | 70.0lb | 10 |
| Nov 11 | 80.0lb | 8 |
| Nov 11 | 80.0lb | 8 |
| Nov 11 | 80.0lb | 8 |
| Feb 28 | 80.0lb | 10 |
| Feb 28 | 80.0lb | 10 |
Dumbbell 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 |
|---|---|---|
| Jul 29 | 35.0lb | 11 |
| Jul 29 | 35.0lb | 11 |
| Jul 29 | 35.0lb | 11 |
| Feb 03 | 40.0lb | 8 |
| Feb 03 | 40.0lb | 8 |
| Feb 03 | 40.0lb | 8 |
| Nov 24 | 45.0lb | 8 |
| Nov 24 | 45.0lb | 8 |
| Nov 24 | 45.0lb | 8 |
Post-workout nutrition
(heavy, 12640lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 94g
- ~Calories: 671
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~94g 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.