Weight Lifting

Date	Exercise	Weight	Reps
25 March 2026	Chinups	30	4
	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
24 March 2026	Shrugs	110	4
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	4
22 March 2026	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	5
	Bench Press	210	4
	Bench Press	210	4
21 March 2026	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
20 March 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	6
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
18 March 2026	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
17 March 2026	Standing Calf Raises	200	4
	Standing Calf Raises	200	4
	Standing Calf Raises	200	5
	Standing Calf Raises	200	5
	Standing Calf Raises	200	5
	Standing Calf Raises	200	4
	Decline Dumbbell Bench	100	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
15 March 2026	Incline Dumbbell Curls	40	4
	Incline Dumbbell Curls	40	4
	Incline Dumbbell Curls	40	4
	Incline Dumbbell Curls	40	4
	Incline Dumbbell Curls	40	4
	Incline Dumbbell Curls	40	4
14 March 2026	French Press	35	4
	French Press	35	5
	French Press	35	5
	French Press	35	5
	French Press	35	4
	French Press	35	4
13 March 2026	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	5
	Seated Preacher Curls	60	4
10 March 2026	Bar Military Press	110	4
	Bar Military Press	110	5
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
7 March 2026	Chinups	30	4
	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
6 March 2026	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
5 March 2026	Cable Seated Low Rows	170	4
	Cable Seated Low Rows	165	6
	Cable Seated Low Rows	165	6
	Cable Seated Low Rows	165	5
	Cable Seated Low Rows	165	5
	Cable Seated Low Rows	165	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	5
	Dumbbell Incline Bench	75	4
	French Press	32.5	4
	French Press	32.5	6
	French Press	32.5	4
	French Press	32.5	5
	French Press	32.5	5
	French Press	32.5	4
3 March 2026	Back Squats	210	4
	Back Squats	210	6
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	4
1 March 2026	Standing Calf Raises	200	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
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
28 February 2026	Shrugs	110	4
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	5
	Single-Arm Pulldowns	110	4
26 February 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
24 February 2026	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
22 February 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	5
	Single-Leg Standing Calf Raises	65	4
19 February 2026	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
17 February 2026	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
15 February 2026	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	5
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	5
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
14 February 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
13 February 2026	Chinups	30	4
	Chinups	30	5
	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
12 February 2026	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	4
10 February 2026	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Seated Preacher Curls	60	4
	Cable Seated Low Rows	165	4
	Cable Seated Low Rows	165	6
	Cable Seated Low Rows	165	5
	Cable Seated Low Rows	165	5
	Cable Seated Low Rows	165	5
	Cable Seated Low Rows	165	4
9 February 2026	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
8 February 2026	French Press	32.5	4
	French Press	32.5	5
	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	5
	French Press	32.5	4
6 February 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
5 February 2026	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	4
	Shrugs	110	4
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
	Standing Calf Raises	180	4
	Standing Calf Raises	180	5
	Standing Calf Raises	180	5
	Standing Calf Raises	180	5
	Standing Calf Raises	180	5
	Standing Calf Raises	180	4
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