Workout
Wed Apr 01, 2026 · started 12:03 · completed 12:03
Back Squat
Recent history
| Date | Weight | Reps |
|---|---|---|
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| Jun 19 | 115.0lb | 8 |
| Jun 19 | 115.0lb | 8 |
| Jun 19 | 115.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
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 |
Waiter Curls
Recent history
| Date | Weight | Reps |
|---|---|---|
| Aug 28 | 25.0lb | 10 |
| Aug 28 | 25.0lb | 8 |
| Aug 28 | 25.0lb | 8 |
| Jan 17 | 20.0lb | 10 |
| Jan 17 | 20.0lb | 10 |
| Jan 17 | 20.0lb | 10 |
| Aug 18 | 25.0lb | 8 |
| Aug 18 | 25.0lb | 8 |
| Aug 18 | 25.0lb | 8 |
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 |
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 |
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 |
| Jan 07 | 45.0lb | 10 |
| Jan 07 | 45.0lb | 10 |
| Jan 07 | 45.0lb | 10 |
Post-workout nutrition
(heavy, 13610lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 98g
- ~Calories: 687
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~98g 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.