Workout
Mon Apr 20, 2026 · started 12:04 · completed 12:04
Barbell Bench Press
Lie back on a flat 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 23 | 105.0lb | 6 |
| Feb 23 | 105.0lb | 6 |
| Feb 23 | 105.0lb | 6 |
| Feb 23 | 105.0lb | 6 |
| Jul 08 | 80.0lb | 10 |
| Jul 08 | 80.0lb | 8 |
| Jul 08 | 70.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Aug 12 | 115.0lb | 8 |
| Aug 12 | 115.0lb | 8 |
| Aug 12 | 80.0lb | 5 |
| Aug 12 | 65.0lb | 5 |
Dumbbell Bicep Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 17 | 30.0lb | 6 |
| May 17 | 30.0lb | 6 |
| May 17 | 30.0lb | 6 |
| Jun 12 | 30.0lb | 6 |
| Jun 12 | 30.0lb | 6 |
| Jun 12 | 30.0lb | 6 |
| Jun 12 | 30.0lb | 6 |
| Jun 12 | 30.0lb | 6 |
| Jul 11 | 30.0lb | 12 |
| Jul 11 | 30.0lb | 12 |
Cable Lateral Raise
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 23 | 5.0lb | 10 |
| May 23 | 5.0lb | 10 |
| May 23 | 5.0lb | 10 |
| Aug 26 | 10.0lb | 8 |
| Aug 26 | 10.0lb | 8 |
| Aug 26 | 10.0lb | 8 |
| Dec 16 | 20.0lb | 10 |
| Dec 16 | 20.0lb | 10 |
| Dec 16 | 20.0lb | 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 |
Cable Bicep Curl
Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Oct 15 | 45.0lb | 8 |
| Oct 15 | 45.0lb | 8 |
| Oct 15 | 45.0lb | 8 |
| Oct 15 | 45.0lb | 8 |
Single Arm Cable Press
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Sep 04 | 20.0lb | 10 |
| Sep 04 | 20.0lb | 10 |
| Feb 04 | 45.0lb | 4 |
| Feb 04 | 45.0lb | 4 |
| Feb 04 | 45.0lb | 4 |
Seated Dumbbell Calf Raise
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Dec 13 | 20.0lb | 5 |
| Dec 13 | 20.0lb | 5 |
| Dec 13 | 20.0lb | 5 |
| Dec 13 | 20.0lb | 5 |
| Dec 13 | 20.0lb | 5 |
| Dec 13 | 20.0lb | 5 |
| Dec 03 | 70.0lb | 8 |
| Dec 03 | 70.0lb | 8 |
| Dec 03 | 70.0lb | 8 |
Dumbbell Superman
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jan 12 | 5.0lb | 12 |
| Jan 12 | 5.0lb | 12 |
Post-workout nutrition
(heavy, 14230lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 101g
- ~Calories: 699
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~101g 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.