Workout
Wed Apr 08, 2026 · started 12:06 · completed 12:06
Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 15 | 35.0lb | 10 |
| May 15 | 35.0lb | 10 |
| May 15 | 35.0lb | 10 |
| May 15 | 40.0lb | 10 |
| May 23 | 50.0lb | 7 |
| May 23 | 50.0lb | 6 |
| May 23 | 50.0lb | 6 |
| May 23 | 50.0lb | 6 |
| Jun 19 | 55.0lb | 6 |
| Jun 19 | 50.0lb | 8 |
| Jun 19 | 45.0lb | 5 |
| Jun 19 | 40.0lb | 6 |
Dumbbell Bent Over Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 12 | 20.0lb | 8 |
| Jun 12 | 20.0lb | 8 |
| Jun 12 | 20.0lb | 8 |
| Jun 12 | 20.0lb | 8 |
| Sep 23 | 20.0lb | 9 |
| Sep 23 | 20.0lb | 9 |
| Sep 23 | 20.0lb | 9 |
| Sep 23 | 20.0lb | 9 |
| Jan 06 | 20.0lb | 10 |
| Jan 06 | 20.0lb | 10 |
| Jan 06 | 20.0lb | 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 |
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 |
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 |
Good Morning
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 03 | 70.0lb | 5 |
| Jun 03 | 70.0lb | 5 |
| Jun 03 | 70.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jul 19 | 65.0lb | 5 |
| Jun 02 | 75.0lb | 8 |
| Jun 02 | 75.0lb | 8 |
| Jun 02 | 75.0lb | 8 |
Push Up
Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 15 | 0.0lb | 10 |
| May 15 | 0.0lb | 10 |
| May 15 | 0.0lb | 10 |
| May 15 | 0.0lb | 10 |
| Jul 08 | 0.0lb | 10 |
| Jul 08 | 0.0lb | 10 |
| Jul 08 | 0.0lb | 10 |
| Aug 23 | 0.0lb | 10 |
| Aug 23 | 0.0lb | 10 |
| Aug 23 | 0.0lb | 10 |
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, 10500lb total volume) Solid session. Eat within 1–2 hours to support recovery.
- Protein: 40g
- Carbs: 84g
- ~Calories: 631
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~84g 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.