threeplates

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Height: 181cm
Weight: 85±1kg / 187±2lbs

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show only PR days

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show all exercises

Date

daily total

protein / cal

Exercise

Note

Sets

April 23, 2026

Cable rows

10 x 200

6 x 220

10 x 200

Lat pulldowns

7 x 180

6 x 180

4 x 140

April 22, 2026

Bench

10 x 135

5 x 225

3 x 255, paused

1 x 275, big pause

4 x 225, slow paused

April 21, 2026

Dumbbell side raises

8 x 45

Bench

7 x 145, paused

7 x 205, paused

6 x 215

April 20, 2026

Cable rows

10 x 200

8 x 220

5 x 240

8 x 200

Lat pulldowns

6 x 180

April 19, 2026

Dumbbell side raises

10 x 45

9 x 45

6 x 20

Bench

6 x 135, slow paused

7 x 225, paused

3 x 245, paused

3 x 255, paused

1 x 265, big paused

1 x 275, big paused

6 x 225

April 17, 2026

Tricep pulldowns

10 x 77.5

6 x 92.5

Overhead tricep extensions

12 x 92.5

9 x 108

9 x 97.5

Bench

6 x 135

6 x 225, paused

2 x 255, big paused

4 x 245, paused

5 x 225, slow paused

April 16, 2026

Bench

12 x 135

6 x 225

8 x 195

April 15, 2026

Bench

6 x 135, slow paused

5 x 225, slowish paused

3 x 245, paused

3 x 255, paused

1 x 275, big paused

4 x 235

April 13, 2026

Dumbbell side raises

10 x 45

9.5 x 45

6 x 45

6 x 35

Overhead tricep extensions

13th pin

14 x 87.5

9 x 100.5

Bench

6 x 135, slow paused

6 x 225, paused

3 x 245, paused

1 x 265, big paused

2 x 255, big paused

2 x 245, big paused

6 x 225

April 12, 2026

Lat pulldowns

6 x 180

6 x 140

April 11, 2026

Bench

6 x 135, slow paused

5 x 225, paused

3 x 245, paused

1 x 265, big pause

4 x 225, paused

April 10, 2026

Dips

10 x 45

8 x 90

Dumbbell side raises

10 x 45

8 x 45

Overhead tricep extensions

13th pin

13 x 87.5

12 x 100.5

15 x 100.5

Pull ups

5 x BW

6 x BW

5 x BW

April 09, 2026

Bench

5m rests, @188 lbs bw

6 x 135

8 x 205

2 x 255, paused

1 x 275, big paused

0.5 x 280, big paused

8 x 205

April 08, 2026

Lat pulldowns

8 x 160

6 x 180

4 x 200

April 07, 2026

Overhead tricep extensions

13th pin

13 x 82.5

13 x 100.5

Bench

6 x 135, slow paused

6 x 205, paused

1 x 255, big paused

1 x 265, big paused

1 x 270, big paused

5 x 225, close grip

April 06, 2026

Cable rows

10 x 200

6 x 220

7 x 210

Pull ups

6 x BW

8 x BW, neutral grip

6 x BW

5 x BW, close neutral grip

April 05, 2026

Dumbbell side raises

10 x 45

Bench

6 x 135, slow paused

6 x 225, paused

2 x 245, slow paused

5 x 225, close grip

1 x 225

April 03, 2026

Cable rows

8 x 205

10 x 200

10 x 205

Dumbbell side raises

10 x 40

Pull ups

6 x BW

5 x BW

April 02, 2026

Overhead tricep extensions

13th pin

12 x 82.5

10 x 100.5

Bench

6 x 135, slow paused

7 x 225, paused

6 x 225

April 01, 2026

Cable rows

8 x 200

Pull ups

7 x BW

5 x BW

March 31, 2026

Overhead tricep extensions

13th pin

8 x 72.5

13 x 82.5

12 x 92.5

10 x 100.5, third pin

Bench

6 x 135

6 x 225, paused

5 x 225, paused

March 30, 2026

Cable rows

8 x 200

8 x 180

Pull ups

6 x BW

7 x BW

5 x BW

March 29, 2026

Dumbbell side raises

12 x 40

13.5 x 40

12 x 40

6 x 25

Overhead tricep extensions

10 x 100.5

10 x 97.5

Bench

6 x 135, slow paused

6 x 225, paused

3 x 245, paused

0.5 x 265, big paused

5 x 225, paused

March 27, 2026

Dumbbell side raises

12 x 40

Overhead tricep extensions

13 x 97.5

10 x 100.5

8 x 97.5

Bench

6 x 135, slow paused

6 x 225, paused

3 x 245, paused

1 x 265, paused

5 x 225, paused

March 26, 2026

Cable rows

8 x 200

Pull ups

5 x BW

6 x BW

3 x BW-31.25

3 x BW

3 x BW-37.5

March 25, 2026

Dips

10 x 80

10 x 90

6 x 90

Dumbbell side raises

12 x 40

Bench

8 x 135, slow paused

6 x 225, paused

3 x 245, paused

1 x 265, big pause

0.5 x 275, big pause

2 x 245, paused

5.5 x 225, quick pause

March 24, 2026

Cable rows

8 x 200

6 x 220

Bench

6 x 135

4 x 235, paused

Pull ups

6 x BW

4 x BW

4 x BW-37.5

March 21, 2026

Cable rows

9 x 180

6 x 200

4 x 220

4 x 180

Lat pulldowns

neutral grip

8 x 180

6 x 180

4 x 140

8 x 160

4 x 100

March 20, 2026

Dumbbell side raises

12 x 40

10 x 40

5 x 30

Bench

10 x 135, tap and go close grip

6.5 x 205, tap and go close grip

2 x 255, paused

1 x 265, paused

4 x 225, paused

March 19, 2026

Cable rows

9 x 180

10 x 180

8 x 180

Bench

4 x 135, slow paused

4 x 225, slow paused

6 x 225, paused

Lat pulldowns

neutral grip

8 x 180

5 x 185

6 x 180

7 x 160

March 18, 2026

Bench

8 x 135, paused

6 x 225, paused

3 x 245, paused

0.3 x 275, paused

March 17, 2026

Cable rows

8 x 180

6 x 200

10 x 180

Dips

5 x BW

10 x 80

March 16, 2026

Dumbbell side raises

10 x 40

12.5 x 40

6 x 40

8 x 25

Bench

ate good the night before (cb). 1x265 slightly easier than prev.

8 x 135, slooow

5.5 x 225, paused

2 x 245, paused

1 x 265, paused

6 x 225, tempo pause

6 x 205, close grip paused

Pull ups

6 x BW

5 x BW

March 15, 2026

Cable rows

9 x 180

8 x 190

4 x 170

6 x 200

6 x 140

Pull ups

5 x BW

March 14, 2026

Dumbbell side raises

10 x 40

11 x 40

6 x 40

5 x 30

Overhead tricep extensions

13 x 97.5

14.5 x 99

11 x 100.5

Bench

10 x 135, slow then fast

6 x 225, paused

2 x 255, paused

1 x 265, paused

7 x 225, tap and ago

March 12, 2026

Cable rows

8 x 185

8 x 195

8 x 205

7 x 215

Pull ups

neutral

5 x BW

March 11, 2026

Dumbbell side raises

8 x 40

10 x 40

9 x 40

6 x 20

Bench

8 x 135, idk

5 x 225, paused

2 x 245, paused

5 x 225, paused

7.5 x 205, paused

March 10, 2026

Cable rows

8 x 165

8 x 180

5 x 225

5 x 135 - bar

Pull ups

5 x BW

March 09, 2026

Dumbbell side raises

15 x 35

12 x 40

8 x 35

5 x 20

Bench

10 x 135, idk

5 x 225, quick paused

2 x 245, paused

4 x 225, paused

March 06, 2026

Overhead tricep extensions

13 x 97.5

13 x 99

10 x 100.5

Bench

9 x 135, idk

5 x 235, paused

2 x 255, paused

6 x 225, paused

6 x 205, paused closed grip

March 05, 2026

Cable rows

bar

5 x 180

6 x 200

10 x 180

6 x 200

Pull ups

5 x BW neutral

March 04, 2026

Dumbbell side raises

got compliments on size over the weekend

10 x 35

10 x 40

5 x 45

5 x 25

Bench

9 x 135, paused varying grips

6 x 225, paused

2 x 245, paused

1 x 265, paused

5 x 225, paused

March 03, 2026

Dumbbell side raises

10 x 40

Overhead tricep extensions

13th pin

15 x 77.5

15 x 87.5

15 x 97.5

March 02, 2026

Dumbbell side raises

10 x 40

Bench

8 x 135, paused varying grips

6 x 225, light pauses

2 x 245, paused

4 x 225, paused close grip

8 x 205, light pauses

February 28, 2026

Lat pulldowns

neutral grip

8 x 160

6 x 180

5 x 180

8 x 160

February 27, 2026

Bench

6 x 135, paused

6 x 225, paused

0.5 x 275, paused

February 26, 2026

Cable rows

6 x 180

8 x 180

6 x 200

Lat pulldowns

8 x 160

6 x 160

3 x 180

3 x 140

8 x 140

February 25, 2026

Dumbbell side raises

10 x 40

5 x 25

Bench

5 x 135, paused

5 x 225, paused

5 x 225, closed grip

February 24, 2026

Cable rows

4 x 200

3 x 180

6 x 180

8 x 180

Bench

5 x 135

5 x 225

1 x 255, paused

Lat pulldowns

neutral grip

8 x 165

7 x 165

4 x 180

6 x 165

February 22, 2026

Bench

6 x 135, slow paused explode

5 x 225, close grip

1 x 255, paused

0.25 x 275, paused

0.25 x 275

4.5 x 225, paused

4 x 205, close grip

February 21, 2026

Cable rows

8 x 180

Lat pulldowns

neutral grip

6 x 165

6 x 180

2 x 200

6 x 165

February 20, 2026

Bench

8 x 155, slow paused explode

4 x 225, paused

2 x 245, paused

February 18, 2026

Bench

8 x 155, paused explode

4 x 225, paused

1 x 225, bounce

February 17, 2026

Bench

8 x 155, paused explode

5 x 225, paused

2 x 245, paused

5 x 225, paused

February 16, 2026

Cable rows

8 x 170

9 x 180

5.5 x 205

Lat pulldowns

neutral grip

8 x 160

9 x 160

February 15, 2026

Dumbbell side raises

10 x 40

6 x 10 (after 5x 60 OHP)

Tricep pulldowns

9 x 67.5

9 x 72.5

Overhead tricep extensions

on 13th pin

14 x 77.5

14.5 x 77.5

9.5 x 87.5

Bench

8 x 155, paused explode

5 x 225, paused

2 x 245, paused

5 x 225, paused

February 13, 2026

Lat pulldowns

neutral grip

4 x 140

8 x 160

6 x 160

5 x 160

5 x 120

February 12, 2026

Dumbbell side raises

10 x 40

8 x 40

Bench

8 x 155, paused explode

6 x 225, paused

2.5 x 240, paused

1.5 x 250, paused

3.5 x 225, paused

February 11, 2026

Overhead tricep extensions

on 3rd pin

10 x 72.5

10 x 82.5

12 x 87.5

February 10, 2026

Lat pulldowns

neutral grip

10 x 140

8 x 160

2 x 160, partial

6 x 160

2 x 160, partial

4 x 120

February 09, 2026

Overhead tricep extensions

on 14th pin

12 x 67.5

12 x 72.5

10 x 82.5

6 x 62.5

Bench

8 x 135, paused

6 x 225, paused

2 x 245, paused

5 x 225, paused

February 08, 2026

Deadlift

@189 lbs BW

1 x 65

1 x 155

1 x 245

1 x 275

0 x 325

4 x 245

February 07, 2026

Dumbbell side raises

8 x 40

7 x 40

5 x 20

Bench

ate lots prev night, AA right before

8 x 155, paused

5 x 225, paused

1 x 260, paused

1 x 265, paused @ 189 lbs (1.4x)

4.5 x 225, close grip paused

February 06, 2026

Cable rows

6 x 140

8 x 160

2 x 230

3 x 200

Bench

10 x 155, mixed tempo and pauses

3.5 x 235, paused

Lat pulldowns

neutral grip

6 x 120

7 x 145

6 x 160

6 x 145

February 04, 2026

Cable rows

8 x 180

6 x 200

7 x 180

Bench

8 x 135, close grip, paused

7 x 205, close grip, paused

3 x 225, close grip, paused — tricep felt pretty strong (could explode) but fatigued fast

February 03, 2026

Dumbbell side raises

10 x 40

Bench

6 x 135, paused

8 x 135, close grip (tricep)

5 x 205, paused

4 x 225, paused

3 x 225, paused

6 x 205, close grip

February 01, 2026

Bench

8 x 155

6 x 185

4 x 205

2 x 225, paused

1 x 245, paused

3 x 225, paused

January 30, 2026

Bench

8 x 135

4 x 205

1 x 225

1 x 245

0 x 255

3 x 225

January 28, 2026

Dumbbell side raises

10 x 40

8 x 40

4 x 25, drop set

Overhead tricep extensions

8 x 82.5

10 x 47.5

12 x 57.5

10 x 72.5

Bench

8 x 155, quick paused

5 x 185, paused

6 x 205, paused

2 x 235, paused

1 x 245, paused

5 x 205, paused

January 27, 2026

Cable rows

6 x 200

5 x 200

6 x 180

Lat pulldowns

neutral grip

8 x 120

8 x 140

6 x 160

5 x 160

January 26, 2026

Dumbbell side raises

10 x 40

6 x 35, drop set

Overhead tricep extensions

12 x 47.5

10 x 82.5

14 x 47.5

Bench

10 x 155, paused

7 x 185, paused

5 x 205, paused

3.5 x 225, paused

6 x 205, paused

January 20, 2026

Cable rows

12 x 140

6 x 180

7 x 180

10 x 160

Dumbbell side raises

10 x 35

12 x 35

10 x 40

Lat pulldowns

neutral grip

8 x 120

6 x 140

6 x 160

6 x 140

January 16, 2026

Dumbbell side raises

10 x 35

Bench

10 x 155, quick paused

5 x 205, quick paused

2.5 x 225, paused

3 x 205, paused

January 14, 2026

Cable rows

10 x 120

10 x 160

6 x 180

4 x 200

4 x 160

Lat pulldowns

8 x 120

6 x 120

January 13, 2026

Overhead tricep extensions

10 x 165

10 x 175

Bench

8 x 155, quick paused

5 x 205, quick paused

2 x 225, paused

6 x 185, paused

January 12, 2026

Cable rows

10 x 150

10 x 170

8 x 160

Dumbbell side raises

6 x 35

8 x 30

January 11, 2026

Dumbbell side raises

10 x 35

3 x 20

10 x 35

3 x 20

Bench

8 x 155, quick paused

5 x 185, quick paused

5 x 205, paused

2 x 225, paused

2 x 205, paused

3 x 115, paused - failed

January 19, 2025

Bench

8 x 155, paused

5 x 185, paused

3 x 205, paused

1 x 225, paused

November 06, 2024

Bench

8 x 135, paused

5 x 205, paused

5 x 185, paused

October 30, 2024

Bench

8 x 135, paused

5 x 205, paused

1 x 225, paused

5 x 185

October 23, 2024

Bench

8 x 155

5 x 205

2 x 225

8 x 185, paused

October 18, 2024

Bench

8 x 155

6 x 185

5 x 205

3 x 225

5 x 205

October 02, 2024

Dumbbell side raises

third line in log was "35" only — recorded as 10x35

10 x 35

Bench

8 x 185

6 x 205

4.2 x 225

5 x 205, paused

6 x 185, paused

October 01, 2024

Cable rows

10 x 130

10 x 175

Lat pulldowns

8 x 160

6 x 175

4 x 190

8 x 160

September 30, 2024

Dumbbell side raises

10 x 40

8 x 40

8 x 30, drop set

Overhead tricep extensions

16 x 180

14 x 195

18 x 195

Bench

8 x 155

5 x 205

5 x 225

1 x 245

1 x 255

7 x 185

September 09, 2024

Bench

8 x 155, paused

5 x 185, paused

4 x 205

2 x 225

August 01, 2024

Bench

8 x 155

6 x 205

3 x 225

1 x 245

5 x 205

July 21, 2024

Bench

8 x 155

5 x 185

5 x 205

4 x 225

1 x 245

July 18, 2024

Bench

8 x 155

5 x 205

3 x 225

5 x 205

9 x 155, paused

July 15, 2024

Bench

6 x 155

5 x 185

4 x 225

1 x 245

4 x 225

6 x 205

July 12, 2024

Bench

6 x 155

5 x 185

1 x 225

1 x 255

3 x 225

6 x 205

July 10, 2024

Bench

6 x 155

5 x 205

2 x 225

0 x 255

5 x 205

6 x 185

July 08, 2024

Bench

@ 183 lbs

8 x 155

5 x 205

3 x 225

1 x 245

3 x 225

6 x 185

July 07, 2024

Bench

3 x 225

July 06, 2024

Bench

8 x 155

4 x 205

2 x 225

1 x 245

2 x 225

8 x 185

July 05, 2024

Bench

8 x 135

3 x 205

3 x 235

4 x 215

June 27, 2024

Bench

8 x 155

5 x 185

3 x 225

1 x 245

2.1 x 225

8 x 155

June 24, 2024

Bench

6 x 155

5 x 185

3 x 225

1 x 255

2 x 225

6 x 185

10 x 155

June 22, 2024

Bench

8 x 155

5 x 185

3 x 225

1 x 245

2 x 225

7 x 185

June 18, 2024

Bench

8 x 155

3 x 185

2 x 235

1 x 245

2 x 225

6 x 185

February 25, 2024

Bench

8 x 155

5 x 185

2 x 225

8 x 185

12 x 155

February 14, 2024

Bench

8 x 155, paused

5 x 185

1 x 225

2 x 225

1 x 235

6 x 185

12 x 155, paused

February 01, 2024

Bench

@176 lbs bw

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

December 28, 2023

Overhead tricep extensions

20 x 135

20 x 150

November 28, 2023

Dumbbell side raises

10 x 35

12 x 35

10 x 35

8 x 35

6 x 20

October 31, 2023

Dumbbell side raises

13 x 30

10 x 35

October 26, 2023

Dumbbell side raises

15 x 30

12 x 30

8 x 35

October 23, 2023

Dumbbell side raises

10 x 35

11 x 35

October 21, 2023

Bench

10 x 135

6 x 155

4 x 185

1 x 225

October 17, 2023

Dumbbell side raises

12 x 30

10 x 35

Overhead tricep extensions

20 x 155

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

Overhead tricep extensions

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

Overhead tricep extensions

20 x 165

25 x 165

September 25, 2023

Dumbbell side raises

15 x 35

10 x 40

Overhead tricep extensions

20 x 150

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 18, 2023

Lat pulldowns

12 x 115

10 x 130

8 x 145

7 x 145

6 x 130

September 16, 2023

Dumbbell side raises

12 x 35

15 x 35

8 x 40

Overhead tricep extensions

16 x 165

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 14, 2023

Lat pulldowns

10 x 115

10 x 130

8 x 145

4 x 160

8 x 145

7 x 130

September 13, 2023

Dumbbell side raises

12 x 35

Overhead tricep extensions

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

13 x 35

12 x 35 (superset)

5 x 20 (supserset)

Overhead tricep extensions

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

Bench

10 x 135, paused

5 x 185

2 x 205

September 03, 2023

Cable rows

10 x 160

8 x 175

Lat pulldowns

10 x 115

10 x 130

8 x 145

6 x 145

August 30, 2023

Dumbbell side raises

12 x 35

Overhead tricep extensions

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

Overhead tricep extensions

15 x 150

Lat pulldowns

9 x 115

9 x 130

5 x 160

6 x 145

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

Overhead tricep extensions

12 x 165

Bench

7 x 155

32 x 185

1 x 205

0 x 235

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

13 x 35

14 x 35

Overhead tricep extensions

2m rests

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

August 11, 2023

~195g / ~1800 kcal

Cable rows

3m rests

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

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

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

Overhead tricep extensions

3m rests

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

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

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

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

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

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

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