Workout
Fri Feb 27, 2026 · started 13:02 · completed 13:02
Romanian Deadlift
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 13 | 95.0lb | 5 |
| May 13 | 95.0lb | 5 |
| May 13 | 95.0lb | 5 |
| May 13 | 95.0lb | 5 |
| Jun 27 | 95.0lb | 10 |
| Jun 27 | 95.0lb | 10 |
| Jun 27 | 80.0lb | 10 |
| Jul 29 | 110.0lb | 5 |
| Jul 29 | 110.0lb | 5 |
| Jul 29 | 110.0lb | 5 |
| Jul 29 | 110.0lb | 5 |
Standing Barbell Calf Raise
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 09 | 150.0lb | 10 |
| Jun 09 | 150.0lb | 10 |
| Jul 09 | 120.0lb | 8 |
| Jul 09 | 120.0lb | 8 |
| Jul 25 | 105.0lb | 10 |
| Jul 25 | 105.0lb | 10 |
| Jul 25 | 105.0lb | 10 |
Kettlebell Sumo Squat
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 19 | 44.0lb | 10 |
| Jul 19 | 44.0lb | 10 |
| Jul 19 | 44.0lb | 10 |
| Jul 19 | 44.0lb | 5 |
| Oct 25 | 50.0lb | 11 |
| Oct 25 | 45.0lb | 11 |
| Feb 03 | 55.0lb | 11 |
| Feb 03 | 55.0lb | 11 |
| Feb 03 | 55.0lb | 11 |
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 |
Medicine Ball Side Lunge
Cable Row with Squat
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
(heavy, 19292lb 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.