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Height: 180cm
Weight: 79±2kg / 174±5lbs
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show only PR days
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Date
daily total
protein / cal
Exercise
Note
Sets
February 01, 2024
Bench
8 x 155
5 x 185
1 x 225
1 x 235
January 30, 2024
~182g / ~1700 kcal
Bench
1 x 225
January 28, 2024
~164g / ~1900 kcal
Bench
8 x 135
4 x 185
1 x 205
1 x 225
January 26, 2024
~181g / ~1500 kcal
Bench
8 x 135
6 x 155
4 x 185
1 x 225
10 x 155
January 09, 2024
~90g / ~2000 kcal
Bench
10 x 135
6 x 155
4 x 185
1 x 225
10 x 155
October 21, 2023
Bench
10 x 135
6 x 155
4 x 185
1 x 225
1 x 225
1 x 225
October 17, 2023
Dumbbell side raises
12 x 30
10 x 35
10 x 35
10 x 35
Overhead tricep extensions
20 x 155
20 x 165
20 x 165
Bench
9 x 135
6 x 155
4 x 185, paused
2 x 205
1 x 225
6 x 185
10 x 155, paused
October 05, 2023
Overhead tricep extensions
15 x 155
20 x 165
14 x 165
12 x 155
Bench
9 x 135
6 x 155
1 x 205
1 x 225
2 x 205
6 x 185
9.5 x 155
October 03, 2023
Dumbbell side raises
15 x 35
15 x 35
15 x 35
15 x 35
Overhead tricep extensions
20 x 165
20 x 165
20 x 165
25 x 165
Bench
10 x 135
6 x 155
3 x 185
1 x 215
1 x 225
1 x 230 (rough)
9 x 155, paused
September 30, 2023
Bench
10 x 135
4 x 155
September 28, 2023
Dumbbell side raises
15 x 35
10 x 40
10 x 40
10 x 40
Overhead tricep extensions
20 x 165
20 x 165
20 x 165
25 x 165
September 25, 2023
Dumbbell side raises
15 x 35
10 x 40
10 x 40
Overhead tricep extensions
20 x 150
20 x 165
20 x 165
20 x 165
Bench
11 x 135
9 x 155
6 x 185
3 x 205
1 x 215
1 x 225
6 x 185
10 x 155
September 16, 2023
Dumbbell side raises
12 x 35
15 x 35
8 x 40
8 x 40
Overhead tricep extensions
16 x 165
20 x 150
20 x 150
21 x 150
Bench
11 x 135
8 x 150 (whoops)
5 x 185
3 x 205
6 x 185
10 x 135
September 13, 2023
Dumbbell side raises
12 x 35
12 x 35
12 x 35
12 x 35
Overhead tricep extensions
15 x 150
15 x 150
15 x 165
16 x 165
Bench
12 x 135, paused
8 x 155
4 x 185
2 x 205
4 x 185
10 x 155
September 08, 2023
Dumbbell side raises
12 x 35
12 x 35
13 x 35
12 x 35 (superset)
5 x 20 (supserset)
Overhead tricep extensions
15 x 150
15 x 150
15 x 150
20 x 150
Bench
11 x 135, paused
8 x 155, paused
6 x 185
3 x 205
0 x 225
September 05, 2023
Overhead tricep extensions
16 x 150
16 x 150
Bench
10 x 135, paused
5 x 185
2 x 205
August 30, 2023
Dumbbell side raises
12 x 35
12 x 35
12 x 35
Overhead tricep extensions
15 x 150
15 x 150
15 x 150
15 x 165
Bench
10 x 135
3 x 205
1 x 225
2 x 205
10 x 155, paused
August 23, 2023
Dumbbell side raises
15 x 35
15 x 35
Overhead tricep extensions
15 x 150
August 21, 2023
Bench
10 x 135
6 x 185
3 x 205
1 x 225
0 x 235
August 18, 2023
Dumbbell side raises
12 x 35
12 x 35
12 x 35
Overhead tricep extensions
12 x 165
12 x 165
Bench
7 x 155
32 x 185
1 x 205
0 x 235
1 x 225
1 x 225
2 x 205
6 x 185
10 x 155, paused
August 15, 2023
~180g / ~2000 kcal
Bench
3~4m rests
6 x 155
3 x 185
1 x 205
0 x 235
1 x 230
5 x 185
12 x 155
August 14, 2023
~195g / ~1500 kcal
Single arm cable bicep curls
3m rests
10 x 40 (x2)
10 x 50 (x2)
11 x 60 (x2)
12 x 60 (x2)
15 x 50 (x2)
Dumbbell side raises
3m rests
12 x 35
12 x 35
13 x 35
14 x 35
Overhead tricep extensions
2m rests
15 x 165
15 x 165
August 13, 2023
~100g / ~1800 kcal
Bench
3~4m rests, felt nauseous so called it a day
6 x 155
3 x 185
1 x 205
1 x 225
1 x 225
August 11, 2023
~195g / ~1800 kcal
Cable rows
3m rests
10 x 175
10 x 175
Dumbbell side raises
3m rests
10 x 35
12 x 35
11 x 35
Bench
3m rests
9 x 155, paused
3 x 185, paused
2 x 205
1 x 205, paused
3 x 185, paused
9 x 155, paused
Squat
2m rests
1 x 155
2 x 175
Pull ups
2m rests
6 x BW, neutral
6 x BW, neutral wide
4 x BW, regular
August 10, 2023
~195g / ~1800 kcal
Overhead tricep extensions
2m rests
12 x 165
14 x 165
13 x 165
Bench
3~4m rests
6 x 135, paused
6 x 155
2 x 185
1 x 205
1 x 220
1 x 225
1 x 225
3 x 185, paused
9 x 155, paused
August 08, 2023
~195g / ~1000 kcal
Leg raises
15 x BW
10 x BW
17 x BW
Single arm cable bicep curls
3m rests
10 x 40 (x2)
11 x 50 (x2)
11 x 60 (x2)
15 x 50 (x2)
Barbell rows
3m rests
12 x 155
10 x 170
6 x 185
3 x 205
8 x 170
12 x 155
Pull ups
2~3m rests
6 x BW, neutral
8 x BW, neutral
7 x BW, neutral
6 x BW, neutral wide
August 07, 2023
~180g / ~1800 kcal
Dumbbell side raises
3m rests
12 x 35
12 x 40
15 x 35
12 x 35
Overhead tricep extensions
3m rests
15 x 135
15 x 150
15 x 150
20 x 150
Bench
3~4m rests
5 x 135
6 x 155
3 x 185
1 x 205
1 x 215
0 x 220
1 x 205
5 x 185
3 x 185, paused
August 05, 2023
~195g / ~1000 kcal
Single arm cable bicep curls
3m rests
10 x 40 (x2)
10 x 50 (x2)
10 x 60 (x2)
11 x 50 (x2)
12 x 50 (x2)
Lat pulldowns
3m rests
9 x 115
8 x 130
6 x 160
4 x 175
6 x 160
6 x 145
Barbell rows
3m rests
10 x 135
11 x 155
10 x 165
6 x 185
10 x 165 (superset)
10 x 135 (superset)
August 04, 2023
~120g / ~600 kcal
Squat
no words
7 x 135
0 x 205
August 03, 2023
~195g / ~1000 kcal
Dumbbell side raises
3m rests
12 x 35
12 x 35
12 x 35
12 x 35
Overhead tricep extensions
3m rests
15 x 135
15 x 135
16 x 135
17 x 135
Bench
3~4m rests
5 x 135
6 x 155
3 x 185
1 x 205
1 x 210
2 x 195
8 x 155, paused
5 x 165, paused
August 02, 2023
~195g / ~1000 kcal
Single arm cable bicep curls
3m rests
8 x 40 (x2)
10 x 50 (x2)
10 x 60 (x2)
8 x 50 (x2)
Cable rows
3m rests
10 x 130
12 x 145
11 x 160
Rear delt fly machine
1m rests; TL
10 x 100
10 x 100
8 x 120
Lat pulldowns
3m rests; TL
10 x 110
8 x 120
6 x 140
6 x 130
Barbell rows
3m rests; TL
10 x 135
10 x 155
6 x 185
10 x 165
10 x 165 (superset)
10 x 135 (superset)
July 31, 2023
~195g / ~1000 kcal
Dumbbell weighted lunges
1m rests
7 x 50
6 x 50
6 x 50
Calf raises
2m rests, using leg press machine
10 x 180
10 x 210
12 x 210
Bench
3m rests; UBC ARC
6 x 135, paused
6 x 155, paused
3 x 185, paused
6 x 155, paused
July 30, 2023
~195g / ~1000 kcal
Dumbbell side raises
single superset, just wanted the pump lol
8 x 40
6 x 35
9 x 30
10 x 25
Overhead tricep extensions
2m rests
12 x 135
15 x 135
15 x 135
14 x 135
Bench
3~4m rests
6 x 135
5 x 155
3 x 185
2 x 195
1 x 205
0 x 215
1 x 185
7 x 155, paused
6 x 155, paused
3 x 170, paused (superset)
5 x 135, paused (superset)
July 29, 2023
~195g / ~1000 kcal
Dumbbell side raises
2m rests
7 x 35
8 x 35
9 x 35 (superset)
3 x 25 (superset)
Lat pulldowns
3m rests
9 x 115
8 x 130
5 x 145
3 x 160 (superset)
3 x 130 (superset)
3 x 100 (superset)
Barbell rows
3m rests
10 x 135
8 x 155
6 x 185
10 x 155
10 x 165 (superset)
11 x 135 (superset)
Pull ups
2m rests
8 x BW, close
8 x BW, close
6 x BW, neutral wide
July 27, 2023
~215g / ~1800 kcal
Tricep pulldowns
Elbow started feeling funny, called rest of workout off
15 x 90
5 x 90
Overhead tricep extensions
3m rests
8 x 120
15 x 135
12 x 135
14 x 135
Bench
3m rests
5 x 135, paused
6 x 155
3 x 185
0 x 205
5 x 155, paused
5 x 155, paused
July 26, 2023
~195g / ~1000 kcal
Squat
3m rests
7 x 135
8 x 135
9 x 135
Lat pulldowns
3m rests
8 x 115
8 x 130
5 x 145
5 x 145
8 x 130
8 x 115
Barbell rows
3m rests
8 x 135
6 x 155
5 x 185
1 x 205
5 x 155
12 x 135
July 25, 2023
~210g / ~1500 kcal
Bench
3m rests
5 x 135
6 x 155
3 x 185
1 x 195
1 x 205
1 x 185
6 x 155
July 20, 2023
Bench
3m rests
8 x 135
6 x 155
4 x 170
2 x 185
4 x 155
8 x 135