Workouts

Back & Biceps

Yesterday at 6:35 PM [13hr 3m 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

Thursday at 7:39 PM [1 day 11hr 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

Monday at 6:45 PM [4 days 12hr 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

Watkins Glen with NJ gang

Aug 9th at 10:07 PM [6 days 9hr ago]

Mapbox Map

1hr 44m

Duration

Back & Biceps

Aug 5th at 9:54 PM [1 week 3 days 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 × 8 reps
Set #4
56.7} kg × 8 reps

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

Sit Up
Set #1
0} kg × 30 reps
Set #2
0} kg × 25 reps
Set #3
0} kg × 20 reps
Set #4
0} kg × 21 reps

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

Dead Hang
Set #1
21s

1hr 52m

Duration

Lunch Ride

Aug 5th at 4:22 PM [1 week 3 days ago]

Mapbox Map

1hr 7m

Duration

Chest & Arms

Aug 4th at 9:54 PM [1 week 4 days ago]

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

Seated Wrist Extension [Barbell]
Set #1
9.1} kg × 30 reps
Set #2
9.1} kg × 30 reps
Set #3
9.1} kg × 30 reps
Set #4
13.6} kg × 18 reps

Skullcrusher [Barbell]
Set #1
13.6} kg × 8 reps
Set #2
18.1} kg × 8 reps
Set #3
18.1} kg × 8 reps
Set #4
22.7} kg × 8 reps

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

Dead Hang
Set #1
41s

1hr 29m

Duration

Watkins Glen State Park w/ Hope and Dad!

Aug 3rd at 6:56 PM [1 week 5 days ago]

Mapbox Map

1hr 39m

Duration

Evening Ride

Jul 30th at 10:16 PM [2 weeks 2 days ago]

Mapbox Map

1hr 31m

Duration

Upper Body Compound

Jul 24th at 7:00 PM [3 weeks 1 day 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 × 8 reps

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

Skullcrusher [Barbell]
Set #1
18.1} kg × 8 reps
Set #2
18.1} kg × 8 reps
Set #3
18.1} kg × 8 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 × 30 reps
Set #4
27.2} kg × 35 reps

1hr 12m

Duration

Afternoon Ride

Jul 23rd at 9:59 PM [3 weeks 2 days ago]

Mapbox Map

54m 15s

Duration

Back & Biceps

Jul 22nd at 9:56 PM [3 weeks 3 days ago]

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

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

Sit Up
Set #1
0} kg × 32 reps
Set #2
0} kg × 20 reps
Set #3
0} kg × 20 reps
Set #4
0} kg × 17 reps

EZ Bar Biceps Curl
Set #1
27.2} kg × 8 reps
Set #2
31.8} kg × 8 reps
Set #3
31.8} kg × 8 reps
Set #4
31.8} kg × 5 reps

Dead Hang
Set #1
19s

1hr 44m

Duration

Chest & Arms

Jul 21st at 9:48 PM [3 weeks 4 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 × 8 reps

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

Skullcrusher [Barbell]
Set #1
13.6} kg × 9 reps
Set #2
13.6} kg × 9 reps
Set #3
18.1} kg × 10 reps
Set #4
18.1} kg × 10 reps

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

Seated Dip Machine
Set #1
86.2} kg × 8 reps
Set #2
86.2} kg × 8 reps
Set #3
83.9} kg × 8 reps

Dead Hang
Set #1
32s

1hr 17m

Duration

Morning Ride

Jul 21st at 12:22 PM [3 weeks 4 days ago]

Mapbox Map

1hr 11m

Duration

© Matt Gleich 2025
gleich/mattglei.ch