Workout
Mon Mar 23, 2026 · started 12:05 · completed 12:05
Barbell Curl
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| Feb 26 | 30.0lb | 3 |
| May 23 | 50.0lb | 8 |
| May 23 | 50.0lb | 8 |
| May 23 | 50.0lb | 6 |
| May 23 | 45.0lb | 6 |
| Jul 01 | 45.0lb | 10 |
| Jul 01 | 45.0lb | 10 |
| Jul 01 | 45.0lb | 12 |
| Jul 01 | 45.0lb | 12 |
Close-Grip Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), 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 | 20.0lb | 8 |
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 20.0lb | 8 |
| Feb 28 | 80.0lb | 8 |
| May 22 | 75.0lb | 6 |
| May 22 | 75.0lb | 6 |
| May 22 | 75.0lb | 6 |
| May 22 | 75.0lb | 6 |
| Jun 03 | 75.0lb | 8 |
| Jun 03 | 75.0lb | 8 |
| Jun 03 | 65.0lb | 8 |
| Jun 03 | 50.0lb | 8 |
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 |
Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 23 | 25.0lb | 12 |
| Feb 23 | 25.0lb | 12 |
| Feb 23 | 25.0lb | 12 |
| Feb 23 | 25.0lb | 12 |
| May 17 | 30.0lb | 8 |
| May 17 | 30.0lb | 8 |
| May 17 | 25.0lb | 8 |
| May 17 | 20.0lb | 8 |
| Jun 12 | 30.0lb | 4 |
| Jun 12 | 25.0lb | 8 |
| Jun 12 | 20.0lb | 8 |
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 |
Cable Tricep Pushdown
Recent history
| Date | Weight | Reps |
|---|---|---|
| Aug 05 | 40.0lb | 12 |
| Aug 05 | 40.0lb | 12 |
| Aug 05 | 40.0lb | 12 |
| Aug 05 | 40.0lb | 12 |
| Apr 07 | 80.0lb | 12 |
| Apr 07 | 80.0lb | 12 |
| Apr 07 | 80.0lb | 12 |
| Sep 08 | 85.0lb | 10 |
| Sep 08 | 85.0lb | 10 |
| Sep 08 | 85.0lb | 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, 10060lb total volume) Solid session. Eat within 1–2 hours to support recovery.
- Protein: 40g
- Carbs: 82g
- ~Calories: 623
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~82g 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.