Workout
Fri Mar 20, 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 |
Push Press
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 08 | 55.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Jul 08 | 55.0lb | 8 |
| Oct 04 | 65.0lb | 8 |
| Oct 04 | 65.0lb | 8 |
| Oct 04 | 65.0lb | 8 |
| Mar 17 | 70.0lb | 6 |
| Mar 17 | 70.0lb | 6 |
| Mar 17 | 70.0lb | 6 |
Shotgun Row
Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 09 | 55.0lb | 12 |
| Jun 09 | 55.0lb | 12 |
| Jun 09 | 55.0lb | 12 |
| Aug 22 | 60.0lb | 10 |
| Aug 22 | 60.0lb | 10 |
| Aug 22 | 60.0lb | 10 |
| Sep 19 | 70.0lb | 12 |
| Sep 19 | 60.0lb | 12 |
| Sep 19 | 60.0lb | 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 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 |
Dumbbell Bulgarian Split Squat
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Dec 03 | 25.0lb | 10 |
| Dec 03 | 25.0lb | 10 |
| Dec 03 | 25.0lb | 10 |
| Dec 05 | 25.0lb | 8 |
| Dec 05 | 25.0lb | 8 |
| Dec 05 | 25.0lb | 8 |
| Jan 09 | 25.0lb | 10 |
| Jan 09 | 25.0lb | 10 |
| Jan 09 | 25.0lb | 10 |
Post-workout nutrition
(heavy, 16590lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 109g
- ~Calories: 731
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~109g 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.