Workout
Fri Mar 13, 2026 · started 12:04 · completed 12:04
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 |
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 |
Dumbbell Goblet 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 |
|---|---|---|
| Nov 11 | 45.0lb | 11 |
| Nov 11 | 45.0lb | 11 |
| Nov 11 | 45.0lb | 11 |
| Nov 11 | 45.0lb | 11 |
| Feb 05 | 50.0lb | 10 |
| Feb 05 | 50.0lb | 10 |
| Feb 05 | 50.0lb | 10 |
Dumbbell Skullcrusher
Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 23 | 15.0lb | 10 |
| Feb 23 | 15.0lb | 10 |
| Feb 23 | 15.0lb | 10 |
| May 15 | 15.0lb | 8 |
| May 15 | 15.0lb | 8 |
| May 15 | 15.0lb | 8 |
| May 15 | 15.0lb | 8 |
| Jun 19 | 10.0lb | 12 |
| Jun 19 | 10.0lb | 12 |
| Jun 19 | 10.0lb | 16 |
| Jun 19 | 10.0lb | 16 |
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 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 |
Decline Crunch
Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 20 | 0.0lb | 20 |
| May 20 | 0.0lb | 25 |
| May 20 | 10.0lb | 15 |
| Jun 01 | 0.0lb | 15 |
| Jun 01 | 0.0lb | 15 |
| Jun 01 | 0.0lb | 25 |
| Jun 12 | 0.0lb | 25 |
| Jun 12 | 0.0lb | 25 |
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 |
Post-workout nutrition
(heavy, 11595lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 89g
- ~Calories: 651
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~89g 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.