Workouts

Back & Biceps

Wednesday at 9:52 PM [1 day 23hr ago]

Preacher Curl [Barbell]
Warmup
10.2} kg × 12 reps
Set #2
21.5} kg × 10 reps
Set #3
23.8} kg × 10 reps
Set #4
23.8} kg × 8 reps

Seated Cable Row - V Grip [Cable]
Warmup
31.8} kg × 12 reps
Set #2
49.9} kg × 10 reps
Set #3
49.9} kg × 10 reps
Set #4
54.4} kg × 10 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27.2} kg × 20 reps
Set #2
31.8} kg × 20 reps
Set #3
31.8} kg × 25 reps
Set #4
36.3} kg × 25 reps

53m 32s

Duration

Chest & Arms

Tuesday at 9:42 PM [2 days 23hr ago]

Bench Press [Barbell]
Warmup
20.4} kg × 12 reps
Set #2
45.4} kg × 10 reps
Set #3
54.4} kg × 10 reps
Set #4
61.2} kg × 7 reps
Set #5
61.2} kg × 6 reps

Seated Wrist Extension [Barbell]
Set #1
13.6} kg × 20 reps
Set #2
13.6} kg × 30 reps
Set #3
13.6} kg × 20 reps
Set #4
13.6} kg × 25 reps

Skullcrusher [Barbell]
Set #1
18.1} kg × 10 reps
Set #2
22.7} kg × 10 reps
Set #3
22.7} kg × 10 reps
Set #4
22.7} kg × 12 reps

Chest Fly [Machine]
Set #1
45.4} kg × 10 reps
Set #2
47.6} kg × 10 reps
Set #3
47.6} kg × 10 reps
Set #4
47.6} kg × 8 reps

Sit Up
Set #1
0} kg × 30 reps
Set #2
0} kg × 25 reps
Set #3
0} kg × 22 reps

1hr 29m

Duration

Afternoon Ride

Monday at 9:08 PM [3 days 23hr ago]

Mapbox Map

1hr 18m

Duration

Got a flat

Aug 30th at 8:19 PM [6 days ago]

Mapbox Map

15m 23s

Duration

Upper Body Compound with Niranth, Eman, and Patrick

Aug 29th at 5:58 PM [1 week ago]

Bench Press [Barbell]
Warmup
20.4} kg × 12 reps
Set #2
45.4} kg × 10 reps
Set #3
59} kg × 8 reps
Set #4
61.2} kg × 8 reps
Set #5
61.2} kg × 9 reps

Preacher Curl [Barbell]
Warmup
10.2} kg × 12 reps
Set #2
21.5} kg × 10 reps
Set #3
21.5} kg × 10 reps
Set #4
23.8} kg × 8 reps
Set #5
23.8} kg × 8 reps

Skullcrusher [Barbell]
Set #1
22.7} kg × 10 reps
Set #2
22.7} kg × 10 reps
Set #3
22.7} kg × 10 reps
Set #4
22.7} kg × 10 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
31.8} kg × 12 reps
Set #2
36.3} kg × 12 reps
Set #3
36.3} kg × 12 reps
Set #4
36.3} kg × 12 reps

Dead Hang
Set #1
20s

Chest Fly [Machine]
Set #1
47.6} kg × 10 reps
Set #2
47.6} kg × 10 reps
Set #3
47.6} kg × 10 reps
Set #4
47.6} kg × 10 reps

1hr 55m

Duration

Back & Biceps

Aug 27th at 8:13 PM [1 week 2 days ago]

Seated Cable Row - V Grip [Cable]
Warmup
31.8} kg × 12 reps
Set #2
54.4} kg × 8 reps
Set #3
49.9} kg × 10 reps
Set #4
49.9} kg × 10 reps
Set #5
54.4} kg × 8 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27.2} kg × 30 reps
Set #2
31.8} kg × 35 reps
Set #3
31.8} kg × 30 reps
Set #4
31.8} kg × 30 reps

Sit Up
Set #1
0} kg × 25 reps
Set #2
0} kg × 25 reps
Set #3
0} kg × 15 reps

Preacher Curl [Barbell]
Warmup
10.2} kg × 12 reps
Set #2
19.3} kg × 10 reps
Set #3
21.5} kg × 10 reps
Set #4
23.8} kg × 8 reps

Dead Hang
Set #1
30s

1hr 24m

Duration

Afternoon Ride

Aug 26th at 9:27 PM [1 week 2 days ago]

Mapbox Map

1hr 8m

Duration

Chest & Arms

Aug 26th at 5:38 PM [1 week 3 days ago]

Bench Press [Barbell]
Warmup
20.4} kg × 12 reps
Set #2
45.4} kg × 10 reps
Set #3
56.7} kg × 10 reps
Set #4
59} kg × 10 reps
Set #5
61.2} kg × 9 reps

Seated Wrist Extension [Barbell]
Set #1
9.1} kg × 35 reps
Set #2
13.6} kg × 20 reps
Set #3
13.6} kg × 30 reps
Set #4
13.6} kg × 30 reps

Skullcrusher [Barbell]
Set #1
18.1} kg × 10 reps
Set #2
22.7} kg × 10 reps
Set #3
22.7} kg × 10 reps
Set #4
22.7} kg × 10 reps

Chest Fly [Machine]
Set #1
45.4} kg × 10 reps
Set #2
47.6} kg × 10 reps
Set #3
49.9} kg × 7 reps
Set #4
47.6} kg × 9 reps

1hr 12m

Duration

Upper Body Compound

Aug 22nd at 9:44 PM [1 week 6 days ago]

Bench Press [Barbell]
Warmup
20.4} kg × 10 reps
Set #2
59} kg × 8 reps
Set #3
59} kg × 8 reps
Set #4
59} kg × 8 reps
Set #5
59} kg × 7 reps

Preacher Curl [Barbell]
Warmup
10.2} kg × 12 reps
Set #2
19.3} kg × 10 reps
Set #3
21.5} kg × 10 reps
Set #4
19.3} kg × 10 reps
Set #5
21.5} kg × 10 reps

Seated Dip Machine
Set #1
81.6} kg × 10 reps
Set #2
81.6} kg × 10 reps
Set #3
83.9} kg × 10 reps
Set #4
83.9} kg × 10 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27.2} kg × 35 reps
Set #2
27.2} kg × 35 reps
Set #3
31.8} kg × 30 reps
Set #4
31.8} kg × 25 reps

1hr 19m

Duration

Afternoon Ride

Aug 21st at 6:31 PM [2 weeks 1 day ago]

Mapbox Map

1hr 9m

Duration

Chest & Arms

Aug 20th at 6:45 PM [2 weeks 2 days ago]

Bench Press [Barbell]
Warmup
20.4} kg × 10 reps
Set #2
56.7} kg × 8 reps
Set #3
56.7} kg × 8 reps
Set #4
59} kg × 8 reps
Set #5
61.2} kg × 5 reps

Seated Wrist Extension [Barbell]
Set #1
9.1} kg × 30 reps
Set #2
13.6} kg × 25 reps
Set #3
13.6} kg × 25 reps
Set #4
13.6} kg × 30 reps

Skullcrusher [Barbell]
Set #1
18.1} kg × 10 reps
Set #2
22.7} kg × 8 reps
Set #3
22.7} kg × 9 reps

44m 14s

Duration

Back & Biceps

Aug 15th at 6:35 PM [3 weeks ago]

Seated Cable Row - V Grip [Cable]
Set #1
54.4} kg × 8 reps
Set #2
54.4} kg × 8 reps
Set #3
54.4} kg × 10 reps
Set #4
54.4} kg × 10 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27.2} kg × 35 reps
Set #2
27.2} kg × 35 reps
Set #3
27.2} kg × 40 reps
Set #4
27.2} kg × 40 reps

Preacher Curl [Barbell]
Warmup
10} kg × 10 reps
Set #2
20.4} kg × 10 reps
Set #3
24.9} kg × 10 reps
Set #4
24.9} kg × 10 reps
Set #5
24.9} kg × 12 reps

52m 29s

Duration

Chest & Arms

Aug 14th at 7:39 PM [3 weeks 1 day ago]

Bench Press [Smith Machine]
Warmup
13.6} kg × 12 reps
Set #2
47.6} kg × 10 reps
Set #3
52.2} kg × 10 reps
Set #4
54.4} kg × 10 reps
Set #5
56.7} kg × 10 reps

Seated Wrist Extension [Barbell]
Set #1
9.1} kg × 35 reps
Set #2
13.6} kg × 20 reps
Set #3
13.6} kg × 20 reps
Set #4
13.6} kg × 20 reps

Skullcrusher [Barbell]
Set #1
18.1} kg × 10 reps
Set #2
18.1} kg × 10 reps
Set #3
22.7} kg × 10 reps
Set #4
22.7} kg × 10 reps

Chest Fly [Machine]
Set #1
45.4} kg × 10 reps
Set #2
45.4} kg × 10 reps
Set #3
45.4} kg × 10 reps
Set #4
45.4} kg × 10 reps

1hr 8m

Duration

Upper Body Compound

Aug 11th at 6:45 PM [3 weeks 4 days ago]

Bench Press [Barbell]
Warmup
20.4} kg × 10 reps
Set #2
56.7} kg × 8 reps
Set #3
59} kg × 8 reps
Set #4
59} kg × 10 reps
Set #5
59} kg × 9 reps

Preacher Curl [Barbell]
Warmup
10.2} kg × 12 reps
Set #2
19.3} kg × 10 reps
Set #3
19.3} kg × 10 reps
Set #4
19.3} kg × 10 reps
Set #5
23.8} kg × 10 reps

Skullcrusher [Barbell]
Set #1
18.1} kg × 10 reps
Set #2
18.1} kg × 10 reps
Set #3
18.1} kg × 10 reps
Set #4
18.1} kg × 10 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27.2} kg × 35 reps
Set #2
27.2} kg × 35 reps
Set #3
27.2} kg × 35 reps
Set #4
27.2} kg × 26 reps

Seated Dip Machine
Set #1
81.6} kg × 10 reps
Set #2
81.6} kg × 10 reps
Set #3
81.6} kg × 8 reps
Set #4
81.6} kg × 8 reps

2hr 7m

Duration

© Matt Gleich 2025
gleich/mattglei.ch