Workouts

Warm Walk

Tuesday, Apr 22nd at 8:50 PM [1d 12hr ago]

Mapbox Map

29m 37s

Duration

Chest & Arms

Monday, Apr 21st at 8:45 PM [2d 12hr ago]

#1: Bench Press [Barbell]
Warmup
45 lbs × 10 reps
Set #2
105 lbs × 8 reps
Set #3
115 lbs × 8 reps
Set #4
110 lbs × 9 reps
Set #5
120 lbs × 4 reps

#2: Incline Bench Press [Dumbbell]
Set #1
40 lbs × 8 reps
Set #2
40 lbs × 10 reps
Set #3
45 lbs × 10 reps
Set #4
45 lbs × 10 reps

#3: Seated Wrist Extension [Barbell]
Set #1
20 lbs × 20 reps
Set #2
20 lbs × 25 reps
Set #3
20 lbs × 25 reps
Set #4
20 lbs × 21 reps

#4: Chest Fly [Machine]
Set #1
75 lbs × 8 reps
Set #2
80 lbs × 9 reps
Set #3
95 lbs × 8 reps
Set #4
95 lbs × 7 reps

#5: Chest Dip [Assisted]
Set #1
-20 lbs × 8 reps
Set #2
-15 lbs × 8 reps
Set #3
-15 lbs × 8 reps
Set #4
-18 lbs × 9 reps

1hr 50m

Duration

Upper Body Compound

Thursday, Apr 17th at 10:17 PM [6d 11hr ago]

#1: Overhead Press [Dumbbell]
Warmup
30 lbs × 8 reps
Set #2
35 lbs × 8 reps
Set #3
35 lbs × 8 reps
Set #4
35 lbs × 8 reps
Set #5
35 lbs × 8 reps

#2: Bench Press [Barbell]
Warmup
45 lbs × 8 reps
Set #2
105 lbs × 8 reps
Set #3
105 lbs × 8 reps
Set #4
105 lbs × 8 reps

#3: Seated Cable Row - V Grip [Cable]
Set #1
105 lbs × 8 reps
Set #2
110 lbs × 8 reps
Set #3
110 lbs × 9 reps
Set #4
120 lbs × 10 reps

#4: EZ Bar Biceps Curl
Set #1
50 lbs × 8 reps
Set #2
50 lbs × 8 reps
Set #3
60 lbs × 8 reps
Set #4
60 lbs × 8 reps

#5: Triceps Pushdown
Set #1
165 lbs × 8 reps
Set #2
165 lbs × 8 reps
Set #3
165 lbs × 10 reps
Set #4
165 lbs × 8 reps

1hr 10m

Duration

Back & Biceps

Tuesday, Apr 15th at 7:30 PM [1 week 1d ago]

#1: Pull Up [Assisted]
Set #1
-30 lbs × 8 reps
Set #2
-25 lbs × 8 reps
Set #3
-25 lbs × 8 reps
Set #4
-25 lbs × 7 reps

#2: Upright Row [Barbell]
Warmup
30 lbs × 10 reps
Set #2
70 lbs × 8 reps
Set #3
60 lbs × 10 reps
Set #4
60 lbs × 10 reps
Set #5
70 lbs × 10 reps

#3: Seated Cable Row - V Grip [Cable]
Set #1
105 lbs × 8 reps
Set #2
105 lbs × 8 reps
Set #3
110 lbs × 8 reps
Set #4
110 lbs × 8 reps

#4: Hammer Curl [Dumbbell]
Set #1
25 lbs × 8 reps
Set #2
25 lbs × 8 reps
Set #3
25 lbs × 7 reps
Set #4
25 lbs × 8 reps

#5: Behind the Back Bicep Wrist Curl [Barbell]
Warmup
20 lbs × 20 reps
Set #2
30 lbs × 20 reps
Set #3
40 lbs × 20 reps
Set #4
50 lbs × 20 reps
Set #5
50 lbs × 20 reps

#6: Crunch [Machine]
Set #1
125 lbs × 8 reps
Set #2
125 lbs × 8 reps
Set #3
130 lbs × 8 reps
Set #4
130 lbs × 10 reps

1hr 39m

Duration

Warm Weather Walk

Monday, Apr 14th at 10:36 PM [1 week 2d ago]

Mapbox Map

24m 7s

Duration

Chest & Arms

Monday, Apr 14th at 9:02 PM [1 week 2d ago]

#1: Bench Press [Barbell]
Warmup
45 lbs × 10 reps
Set #2
105 lbs × 8 reps
Set #3
105 lbs × 8 reps
Set #4
105 lbs × 8 reps
Set #5
105 lbs × 9 reps

#2: Incline Bench Press [Dumbbell]
Set #1
40 lbs × 10 reps
Set #2
40 lbs × 10 reps
Set #3
40 lbs × 10 reps
Set #4
45 lbs × 10 reps

#3: Seated Wrist Extension [Barbell]
Set #1
30 lbs × 12 reps
Set #2
30 lbs × 10 reps
Set #3
20 lbs × 20 reps
Set #4
20 lbs × 20 reps
Set #5
20 lbs × 18 reps

#4: Chest Fly [Machine]
Set #1
70 lbs × 8 reps
Set #2
75 lbs × 8 reps
Set #3
80 lbs × 8 reps
Set #4
85 lbs × 7 reps

#5: Chest Dip [Assisted]
Set #1
-15 lbs × 7 reps
Set #2
-20 lbs × 8 reps
Set #3
-20 lbs × 8 reps
Set #4
-20 lbs × 8 reps

1hr 27m

Duration

Legs

Wednesday, Apr 9th at 8:24 PM [2 weeks ago]

#1: Leg Press [Machine]
Set #1
333 lbs × 8 reps
Set #2
333 lbs × 8 reps
Set #3
373 lbs × 8 reps
Set #4
463 lbs × 8 reps

#2: Squat [Barbell]
Warmup
45 lbs × 9 reps
Set #2
95 lbs × 8 reps
Set #3
95 lbs × 8 reps
Set #4
95 lbs × 8 reps
Set #5
95 lbs × 8 reps

#3: Seated Calf Raise
Set #1
160 lbs × 8 reps
Set #2
180 lbs × 8 reps
Set #3
205 lbs × 8 reps
Set #4
205 lbs × 8 reps

#4: Lying Leg Curl [Machine]
Set #1
105 lbs × 8 reps
Set #2
100 lbs × 8 reps
Set #3
100 lbs × 8 reps
Set #4
100 lbs × 8 reps

1hr 17m

Duration

Back & Biceps

Tuesday, Apr 8th at 7:53 PM [2 weeks 1d ago]

#1: Pull Up [Assisted]
Set #1
-30 lbs × 8 reps
Set #2
-30 lbs × 8 reps
Set #3
-25 lbs × 8 reps
Set #4
-25 lbs × 8 reps

#2: Upright Row [Barbell]
Warmup
30 lbs × 12 reps
Set #2
60 lbs × 8 reps
Set #3
60 lbs × 10 reps
Set #4
60 lbs × 10 reps
Set #5
70 lbs × 8 reps

#3: Seated Cable Row - V Grip [Cable]
Set #1
100 lbs × 8 reps
Set #2
105 lbs × 8 reps
Set #3
105 lbs × 10 reps
Set #4
110 lbs × 10 reps

#4: Hammer Curl [Dumbbell]
Set #1
25 lbs × 8 reps
Set #2
25 lbs × 8 reps
Set #3
25 lbs × 8 reps
Set #4
25 lbs × 9 reps

#5: Reverse Curl [Barbell]
Set #1
40 lbs × 8 reps
Set #2
40 lbs × 8 reps
Set #3
40 lbs × 8 reps
Set #4
40 lbs × 9 reps

#6: Crunch [Machine]
Set #1
130 lbs × 8 reps
Set #2
130 lbs × 8 reps
Set #3
130 lbs × 8 reps
Set #4
130 lbs × 10 reps

1hr 29m

Duration

Chest & Arms

Monday, Apr 7th at 8:12 PM [2 weeks 2d ago]

#1: Bench Press [Barbell]
Warmup
45 lbs × 8 reps
Set #2
105 lbs × 8 reps
Set #3
105 lbs × 8 reps
Set #4
105 lbs × 8 reps
Set #5
115 lbs × 6 reps

#2: Incline Bench Press [Dumbbell]
Set #1
35 lbs × 10 reps
Set #2
40 lbs × 8 reps
Set #3
40 lbs × 8 reps
Set #4
45 lbs × 8 reps

#3: Seated Wrist Extension [Barbell]
Set #1
30 lbs × 10 reps
Set #2
30 lbs × 10 reps
Set #3
30 lbs × 12 reps
Set #4
30 lbs × 12 reps

#4: Chest Fly [Machine]
Set #1
65 lbs × 8 reps
Set #2
80 lbs × 8 reps
Set #3
75 lbs × 8 reps
Set #4
75 lbs × 8 reps

#5: Chest Dip [Assisted]
Set #1
-10 lbs × 8 reps
Set #2
-10 lbs × 8 reps
Set #3
-10 lbs × 8 reps
Set #4
-10 lbs × 10 reps

1hr 11m

Duration

Upper Body Compound

Thursday, Apr 3rd at 9:14 PM [2 weeks 6d ago]

#1: Overhead Press [Dumbbell]
Warmup
30 lbs × 8 reps
Set #2
30 lbs × 8 reps
Set #3
30 lbs × 10 reps
Set #4
30 lbs × 10 reps
Set #5
30 lbs × 10 reps

#2: Bench Press [Dumbbell]
Set #1
40 lbs × 8 reps
Set #2
40 lbs × 8 reps
Set #3
45 lbs × 8 reps
Set #4
45 lbs × 8 reps

#3: Seated Cable Row - V Grip [Cable]
Set #1
100 lbs × 8 reps
Set #2
105 lbs × 8 reps
Set #3
105 lbs × 10 reps
Set #4
105 lbs × 8 reps

#4: Lateral Raise [Dumbbell]
Set #1
15 lbs × 8 reps
Set #2
15 lbs × 8 reps
Set #3
15 lbs × 8 reps
Set #4
15 lbs × 8 reps

#5: EZ Bar Biceps Curl
Set #1
50 lbs × 8 reps
Set #2
50 lbs × 10 reps
Set #3
50 lbs × 10 reps
Set #4
60 lbs × 8 reps

#6: Triceps Pushdown
Set #1
160 lbs × 8 reps
Set #2
165 lbs × 8 reps
Set #3
165 lbs × 8 reps
Set #4
170 lbs × 8 reps

1hr 11m

Duration

Back & Biceps

Tuesday, Apr 1st at 6:09 PM [3 weeks 1d ago]

#1: Pull Up [Assisted]
Set #1
-30 lbs × 8 reps
Set #2
-30 lbs × 8 reps
Set #3
-30 lbs × 8 reps
Set #4
-30 lbs × 9 reps

#2: Upright Row [Barbell]
Set #1
60 lbs × 8 reps
Set #2
60 lbs × 8 reps
Set #3
60 lbs × 10 reps
Set #4
60 lbs × 10 reps

#3: Seated Cable Row - V Grip [Cable]
Set #1
100 lbs × 8 reps
Set #2
100 lbs × 8 reps
Set #3
105 lbs × 8 reps
Set #4
105 lbs × 10 reps

#4: Hammer Curl [Dumbbell]
Set #1
20 lbs × 8 reps
Set #2
25 lbs × 8 reps
Set #3
25 lbs × 8 reps
Set #4
25 lbs × 10 reps

#5: Reverse Curl [Barbell]
Warmup
20 lbs × 8 reps
Set #2
30 lbs × 12 reps
Set #3
30 lbs × 12 reps
Set #4
40 lbs × 8 reps
Set #5
40 lbs × 8 reps

#6: Crunch [Machine]
Set #1
130 lbs × 8 reps
Set #2
130 lbs × 8 reps
Set #3
130 lbs × 8 reps
Set #4
130 lbs × 10 reps

1hr 23m

Duration

Morning Run

Tuesday, Apr 1st at 12:27 PM [3 weeks 1d ago]

Mapbox Map

12m 37s

Duration

Chest & Arms

Monday, Mar 31st at 8:13 PM [3 weeks 2d ago]

#1: Bench Press [Barbell]
Warmup
45 lbs × 9 reps
Set #2
95 lbs × 8 reps
Set #3
105 lbs × 8 reps
Set #4
105 lbs × 8 reps
Set #5
105 lbs × 10 reps

#2: Incline Bench Press [Dumbbell]
Set #1
35 lbs × 8 reps
Set #2
35 lbs × 8 reps
Set #3
40 lbs × 8 reps
Set #4
40 lbs × 8 reps

#3: Chest Fly [Dumbbell]
Set #1
30 lbs × 8 reps
Set #2
30 lbs × 8 reps
Set #3
15 lbs × 8 reps
Set #4
15 lbs × 9 reps

#4: Seated Wrist Extension [Barbell]
Set #1
30 lbs × 10 reps
Set #2
30 lbs × 10 reps
Set #3
30 lbs × 10 reps
Set #4
30 lbs × 10 reps

#5: Chest Dip [Assisted]
Set #1
-15 lbs × 8 reps
Set #2
-10 lbs × 8 reps
Set #3
-10 lbs × 8 reps
Set #4
0 lbs × 8 reps

1hr 21m

Duration

Warm Evening Walk

Wednesday, Mar 19th at 11:04 PM [1 month ago]

Mapbox Map

23m 20s

Duration

© Matt Gleich 2025. All rights reserved.

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