Workout
Wed Feb 25, 2026 · started 13:00 · completed 13:00
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 |
Barbell Back Squat with Deep Partial Squat
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 05 | 55.0lb | 5 |
| Jun 05 | 55.0lb | 5 |
| Jun 05 | 55.0lb | 5 |
| Sep 16 | 65.0lb | 8 |
| Sep 16 | 65.0lb | 5 |
| Sep 16 | 45.0lb | 5 |
| Sep 16 | 45.0lb | 5 |
| Jan 06 | 70.0lb | 5 |
| Jan 06 | 70.0lb | 5 |
| Jan 06 | 70.0lb | 5 |
| Jan 06 | 70.0lb | 5 |
Single Arm Cable Crossover
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 19 | 20.0lb | 10 |
| Feb 19 | 20.0lb | 10 |
| Feb 19 | 20.0lb | 10 |
| Nov 11 | 20.0lb | 6 |
| Nov 11 | 20.0lb | 6 |
| Nov 11 | 20.0lb | 6 |
| Nov 11 | 20.0lb | 6 |
| Jan 16 | 10.0lb | 8 |
| Jan 16 | 10.0lb | 8 |
| Jan 16 | 10.0lb | 8 |
Dumbbell Kickbacks
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 01 | 10.0lb | 16 |
| Jul 01 | 10.0lb | 16 |
| Jul 01 | 10.0lb | 18 |
| Jan 17 | 15.0lb | 8 |
| Jan 17 | 15.0lb | 8 |
| Jan 17 | 15.0lb | 8 |
Standing Dumbbell Tricep Extension
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Aug 18 | 35.0lb | 6 |
| Aug 18 | 35.0lb | 6 |
| Aug 18 | 25.0lb | 8 |
Alternating Superman
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 03 | 0.0lb | 7 |
| Jun 03 | 0.0lb | 7 |
| Jun 03 | 0.0lb | 7 |
| Sep 16 | 0.0lb | 7 |
| Sep 16 | 0.0lb | 7 |
| Sep 16 | 0.0lb | 7 |
| Sep 16 | 0.0lb | 7 |
| Nov 11 | 0.0lb | 7 |
| Nov 11 | 0.0lb | 7 |
| Nov 11 | 0.0lb | 7 |
| Nov 11 | 0.0lb | 7 |
Post-workout nutrition
(moderate, 6940lb total volume) Solid session. Eat within 1–2 hours to support recovery.
- Protein: 40g
- Carbs: 68g
- ~Calories: 567
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~68g 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.