Weight Lifting

Date	Exercise	Weight	Reps
3 February 2026	Front Squat	150	2
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
1 February 2026	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	110	4
31 January 2026	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	4
29 January 2026	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	4
28 January 2026	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
26 January 2026	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	4
	Trap Deadlift	230	4
	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
25 January 2026	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
24 January 2026	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
	Chinups	30	4
	Chinups	30	4
22 January 2026	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	4
21 January 2026	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
19 January 2026	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	4
15 January 2026	Cable Seated Low Rows	165	4
	Cable Seated Low Rows	155	6
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
13 January 2026	Shrugs	110	4
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
	Standing Calf Raises	230	4
	Standing Calf Raises	180	6
	Standing Calf Raises	180	5
	Standing Calf Raises	180	5
	Standing Calf Raises	180	5
	Standing Calf Raises	180	4
12 January 2026	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
11 January 2026	French Press	32.5	4
	French Press	32.5	5
	French Press	32.5	5
	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	4
10 January 2026	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
8 January 2026	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	4
	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	110	6
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	4
6 January 2026	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	6
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	4
5 January 2026	Chinups	30	4
	Chinups	30	5
	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
4 January 2026	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	4
2 January 2026	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
1 January 2026	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
31 December 2025	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
30 December 2025	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
27 December 2025	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
23 December 2025	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	4
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	4
22 December 2025	French Press	32.5	4
	French Press	32.5	5
	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	4
21 December 2025	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
18 December 2025	Cable Seated Low Rows	155	4
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	5
	Cable Seated Low Rows	155	4
	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	4
16 December 2025	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Shrugs	110	4
	Shrugs	110	5
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
15 December 2025	Chinups	30	4
	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
	Chinups	30	4
12 December 2025	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	4
9 December 2025	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Standing Calf Raises	180	4
	Standing Calf Raises	180	4
	Standing Calf Raises	180	5
	Standing Calf Raises	180	5
	Standing Calf Raises	180	4
	Standing Calf Raises	180	4
7 December 2025	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	4
6 December 2025	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
4 December 2025	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	110	4
	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	4
2 December 2025	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
1 December 2025	Trap Deadlift	230	4
	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
29 November 2025	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
27 November 2025	Chinups	30	4
	Chinups	30	4
	Chinups	30	4
	Chinups	30	5
	Chinups	30	4
	Chinups	30	4