Workouts

Hike with Dad, Kip, and Niranth

Jun 28th at 9:11 PM [2 days 19hr ago]

Mapbox Map

1hr 20m

Duration

Upper Body Compound

Jun 27th at 9:48 PM [3 days 19hr ago]

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

Seated Dip Machine
Set #1
73} kg × 8 reps
Set #2
77} kg × 10 reps
Set #3
79} kg × 10 reps
Set #4
82} kg × 12 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 × 7 reps

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
23} kg × 36 reps
Set #2
27} kg × 30 reps
Set #3
27} kg × 30 reps
Set #4
27} kg × 32 reps

1hr 37m

Duration

Back & Biceps

Jun 25th at 9:51 PM [5 days 19hr ago]

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

Behind the Back Bicep Wrist Curl [Barbell]
Set #1
23} kg × 30 reps
Set #2
23} kg × 30 reps
Set #3
27} kg × 35 reps
Set #4
27} kg × 40 reps

Decline Crunch [Weighted]
Warmup
0} kg × 8 reps
Set #2
7} kg × 8 reps

Crunch [Machine]
Set #1
41} kg × 20 reps
Set #2
41} kg × 16 reps
Set #3
41} kg × 15 reps
Set #4
41} kg × 10 reps

Pull Up [Assisted]
Set #1
-14} kg × 8 reps
Set #2
-14} kg × 7 reps
Set #3
-18} kg × 8 reps
Set #4
-18} kg × 8 reps

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

1hr 53m

Duration

Night Run

Jun 25th at 1:44 AM [6 days 15hr ago]

Mapbox Map

9m 38s

Duration

Chest & Arms

Jun 23rd at 9:46 PM [1 week ago]

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

Seated Wrist Extension [Barbell]
Set #1
9} kg × 30 reps
Set #2
9} kg × 30 reps
Set #3
9} kg × 30 reps
Set #4
14} kg × 15 reps

Seated Dip Machine
Set #1
75} kg × 8 reps
Set #2
77} kg × 8 reps
Set #3
79} kg × 12 reps
Set #4
79} kg × 11 reps

Chest Fly [Machine]
Set #1
45} kg × 8 reps
Set #2
48} kg × 8 reps
Set #3
48} kg × 5 reps
Set #4
43} kg × 7 reps

Incline Bench Press [Dumbbell]
Set #1
36} kg × 8 reps
Set #2
36} kg × 7 reps
Set #3
36} kg × 7 reps
Set #4
36} kg × 7 reps

1hr 45m

Duration

Upper Body Compound

Jun 18th at 9:49 PM [1 week 5 days ago]

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

Overhead Press [Dumbbell]
Warmup
27} kg × 8 reps
Set #2
32} kg × 10 reps
Set #3
32} kg × 8 reps
Set #4
32} kg × 7 reps

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

Seated Dip Machine
Set #1
73} kg × 8 reps
Set #2
73} kg × 8 reps
Set #3
73} kg × 8 reps
Set #4
75} kg × 8 reps

EZ Bar Biceps Curl
Set #1
23} kg × 12 reps
Set #2
27} kg × 10 reps
Set #3
27} kg × 10 reps
Set #4
32} kg × 4 reps

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

2hr 4m

Duration

Legs

Jun 17th at 10:21 PM [1 week 6 days ago]

Leg Press [Machine]
Set #1
128} kg × 8 reps
Set #2
151} kg × 8 reps
Set #3
169} kg × 8 reps
Set #4
169} kg × 8 reps

Squat [Barbell]
Warmup
20} kg × 9 reps
Set #2
43} kg × 8 reps
Set #3
43} kg × 8 reps
Set #4
43} kg × 8 reps

Seated Calf Raise
Set #1
61} kg × 8 reps
Set #2
82} kg × 8 reps
Set #3
82} kg × 8 reps
Set #4
82} kg × 8 reps

Lying Leg Curl [Machine]
Set #1
36} kg × 8 reps
Set #2
43} kg × 8 reps
Set #3
43} kg × 8 reps
Set #4
45} kg × 8 reps

1hr 14m

Duration

Upper Body Compound

Jun 15th at 2:51 PM [2 weeks 2 days ago]

Overhead Press [Dumbbell]
Warmup
27} kg × 10 reps
Set #2
32} kg × 10 reps
Set #3
32} kg × 10 reps
Set #4
32} kg × 10 reps
Set #5
36} kg × 10 reps

EZ Bar Biceps Curl
Set #1
23} kg × 12 reps
Set #2
27} kg × 8 reps
Set #3
27} kg × 10 reps
Set #4
27} kg × 10 reps

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

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

1hr 14m

Duration

Back & Biceps

Jun 12th at 9:37 PM [2 weeks 4 days ago]

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

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

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

Upright Row [Cable]
Set #1
23} kg × 8 reps
Set #2
25} kg × 8 reps
Set #3
26} kg × 8 reps
Set #4
27} kg × 7 reps

55m 3s

Duration

Dryer with Kip, Ira, and Connor

Jun 11th at 10:20 PM [2 weeks 5 days ago]

Mapbox Map

37m 21s

Duration

Chest & Arms

Jun 9th at 9:28 PM [3 weeks ago]

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

Incline Bench Press [Dumbbell]
Set #1
41} kg × 8 reps
Set #2
41} kg × 8 reps
Set #3
41} kg × 8 reps

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

Seated Dip Machine
Set #1
79} kg × 8 reps
Set #2
73} kg × 8 reps
Set #3
73} kg × 8 reps
Set #4
75} kg × 8 reps

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

1hr 24m

Duration

Walk to the PSU Art Museum

Jun 5th at 10:21 PM [3 weeks 4 days ago]

Mapbox Map

56m 9s

Duration

Evening Pickleball

Jun 4th at 11:00 PM [3 weeks 5 days ago]

Mapbox Map

26m 20s

Duration

Back & Biceps

Jun 4th at 1:58 AM [3 weeks 6 days ago]

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

Behind the Back Bicep Wrist Curl [Barbell]
Warmup
18} kg × 30 reps
Set #2
23} kg × 30 reps
Set #3
23} kg × 30 reps
Set #4
23} kg × 30 reps
Set #5
27} kg × 30 reps

Seated Dip Machine
Set #1
79} kg × 8 reps
Set #2
82} kg × 12 reps
Set #3
86} kg × 10 reps
Set #4
88} kg × 10 reps

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

58m 32s

Duration

© Matt Gleich 2025
gleich/mattglei.ch