Workouts

Upper Body Compound

Thursday at 7:00 PM [1 day 19hr ago]

Bench Press [Barbell]
Warmup
20} 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} kg × 8 reps
Set #2
19} kg × 8 reps
Set #3
19} kg × 8 reps
Set #4
19} kg × 8 reps
Set #5
19} kg × 10 reps

Skullcrusher [Barbell]
Set #1
18} kg × 8 reps
Set #2
18} kg × 8 reps
Set #3
18} kg × 8 reps
Set #4
18} kg × 10 reps

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

1hr 12m

Duration

Afternoon Ride

Wednesday at 9:59 PM [2 days 16hr ago]

Mapbox Map

54m 15s

Duration

Back & Biceps

Tuesday at 9:56 PM [3 days 16hr ago]

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

Seated Cable Row - V Grip [Cable]
Set #1
57} kg × 8 reps
Set #2
57} kg × 8 reps
Set #3
57} 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} kg × 8 reps
Set #2
32} kg × 8 reps
Set #3
32} kg × 8 reps
Set #4
32} kg × 5 reps

Dead Hang
Set #1
19s

1hr 44m

Duration

Chest & Arms

Monday at 9:48 PM [4 days 16hr ago]

Bench Press [Barbell]
Warmup
20} 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} kg × 30 reps
Set #2
9} kg × 30 reps
Set #3
14} kg × 20 reps
Set #4
14} kg × 20 reps

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

Chest Fly [Machine]
Set #1
43} kg × 8 reps
Set #2
48} kg × 8 reps
Set #3
50} kg × 8 reps
Set #4
48} kg × 8 reps

Seated Dip Machine
Set #1
86} kg × 8 reps
Set #2
86} kg × 8 reps
Set #3
84} kg × 8 reps

Dead Hang
Set #1
32s

1hr 17m

Duration

Morning Ride

Monday at 12:22 PM [5 days 1hr ago]

Mapbox Map

1hr 11m

Duration

Morning Ride

Jul 18th at 12:13 PM [1 week 1 day ago]

Mapbox Map

1hr 12m

Duration

Upper Body Compound

Jul 17th at 9:56 PM [1 week 1 day ago]

Bench Press [Barbell]
Warmup
20} kg × 10 reps
Set #2
57} kg × 8 reps
Set #3
59} kg × 8 reps
Set #4
59} kg × 8 reps
Set #5
61} kg × 6 reps

Sit Up
Set #1
0} kg × 30 reps
Set #2
0} kg × 20 reps
Set #3
0} kg × 15 reps

EZ Bar Biceps Curl
Set #1
27} kg × 8 reps
Set #2
27} kg × 8 reps
Set #3
32} kg × 8 reps
Set #4
32} kg × 9 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27} kg × 30 reps
Set #2
27} kg × 30 reps
Set #3
27} kg × 30 reps
Set #4
32} kg × 20 reps

Seated Dip Machine
Set #1
84} kg × 8 reps
Set #2
86} kg × 8 reps
Set #3
86} kg × 8 reps
Set #4
86} kg × 8 reps

Dead Hang
Set #1
26s

1hr 55m

Duration

Chill Cruise with Niranth & Kip

Jul 16th at 10:01 PM [1 week 2 days ago]

Mapbox Map

1hr 11m

Duration

Back & Biceps

Jul 15th at 9:24 PM [1 week 3 days ago]

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

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27} kg × 31 reps
Set #2
27} kg × 30 reps
Set #3
27} kg × 35 reps
Set #4
27} kg × 30 reps

Decline Crunch
Set #1
0} kg × 10 reps
Set #2
0} kg × 10 reps
Set #3
0} kg × 8 reps
Set #4
0} kg × 8 reps

EZ Bar Biceps Curl
Set #1
27} kg × 8 reps
Set #2
27} kg × 8 reps
Set #3
27} kg × 10 reps
Set #4
27} kg × 10 reps

Iso-Lateral Row [Machine]
Set #1
41} kg × 8 reps
Set #2
64} kg × 8 reps
Set #3
64} kg × 7 reps
Set #4
64} kg × 7 reps

Dead Hang
Set #1
26s

1hr 24m

Duration

Chest & Arms

Jul 14th at 9:41 PM [1 week 4 days ago]

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

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

Skullcrusher [Barbell]
Set #1
14} kg × 8 reps
Set #2
14} kg × 8 reps
Set #3
14} kg × 8 reps
Set #4
18} kg × 5 reps

Seated Dip Machine
Set #1
82} kg × 8 reps
Set #2
84} kg × 8 reps

Dead Hang
Set #1
46s

53m 52s

Duration

Afternoon Hike

Jul 13th at 9:24 PM [1 week 5 days ago]

Mapbox Map

28m 27s

Duration

Evening Run

Jul 13th at 12:26 AM [1 week 6 days ago]

Mapbox Map

8m 54s

Duration

Upper Body Compound

Jul 12th at 10:19 PM [1 week 6 days ago]

Bench Press [Barbell]
Warmup
20} kg × 10 reps
Set #2
57} kg × 8 reps
Set #3
52} kg × 10 reps
Set #4
52} kg × 10 reps
Set #5
52} kg × 10 reps

Seated Dip Machine
Set #1
79} kg × 10 reps
Set #2
82} kg × 8 reps
Set #3
84} kg × 8 reps
Set #4
84} kg × 8 reps

Chest Fly [Machine]
Set #1
41} kg × 8 reps
Set #2
45} kg × 8 reps
Set #3
48} kg × 8 reps
Set #4
48} kg × 6 reps

Dead Hang
Set #1
38s

1hr 22m

Duration

Back & Biceps

Jul 11th at 9:35 PM [2 weeks ago]

Seated Cable Row - V Grip [Cable]
Set #1
54} kg × 8 reps
Set #2
54} kg × 8 reps
Set #3
54} kg × 12 reps
Set #4
57} kg × 13 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
27} kg × 30 reps
Set #2
27} kg × 30 reps
Set #3
27} kg × 30 reps
Set #4
27} kg × 27 reps

Decline Crunch
Set #1
0} kg × 15 reps
Set #2
0} kg × 11 reps
Set #3
0} kg × 9 reps
Set #4
0} kg × 8 reps

EZ Bar Biceps Curl
Set #1
27} kg × 8 reps
Set #2
27} kg × 8 reps
Set #3
27} kg × 10 reps
Set #4
27} kg × 7 reps

1hr 7m

Duration

© Matt Gleich 2025
gleich/mattglei.ch