Weight Lifting

Date	Exercise	Weight	Reps
4 November 2025	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	4
	French Press	32.5	4
	French Press	37.5	4
3 November 2025	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	6
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
2 November 2025	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	4
30 October 2025	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
28 October 2025	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
25 October 2025	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
24 October 2025	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	4
21 October 2025	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	5
	Back Squats	210	4
20 October 2025	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
19 October 2025	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
18 October 2025	Shrugs	110	4
	Shrugs	110	5
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
17 October 2025	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
16 October 2025	Trap Deadlift	230	4
	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
15 October 2025	Dumbbell Incline Bench	75	3
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	4
	Standing Calf Raises	235	4
	Standing Calf Raises	235	4
	Standing Calf Raises	235	4
	Standing Calf Raises	235	5
	Standing Calf Raises	235	4
	Standing Calf Raises	235	4
	Single-Arm Pulldowns	110	4
	Single-Arm Pulldowns	100	5
	Single-Arm Pulldowns	100	6
	Single-Arm Pulldowns	100	5
	Single-Arm Pulldowns	100	5
	Single-Arm Pulldowns	100	4
14 October 2025	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
13 October 2025	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
	Chinups	30	4
12 October 2025	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	4
11 October 2025	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	5
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
10 October 2025	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
8 October 2025	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
7 October 2025	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
3 October 2025	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
	Trap Deadlift	230	4
2 October 2025	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
1 October 2025	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	5
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
29 September 2025	Chinups	30	4
	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
28 September 2025	French Press	37.5	4
	French Press	37.5	4
	French Press	37.5	4
	French Press	37.5	4
	French Press	37.5	4
	French Press	37.5	4
26 September 2025	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	4
24 September 2025	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	4
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	5
	Decline Dumbbell Bench	95	4
23 September 2025	Shrugs	110	4
	Shrugs	110	6
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	5
	Shrugs	110	4
	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	4
	Back Squats	210	4
	Back Squats	210	5
	Back Squats	210	4
22 September 2025	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
	Bench Press	210	4
21 September 2025	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
20 September 2025	Standing Calf Raises	200	4
	Standing Calf Raises	200	4
	Standing Calf Raises	200	4
	Standing Calf Raises	200	4
	Standing Calf Raises	200	5
	Standing Calf Raises	200	4
	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
18 September 2025	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	5
	Dumbbell Incline Bench	75	4
	Dumbbell Incline Bench	75	4
16 September 2025	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	4
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	5
	Single-Leg Standing Calf Raises	65	4
14 September 2025	Trap Deadlift	230	4
	Trap Deadlift	230	5
	Trap Deadlift	230	5
	Trap Deadlift	230	4
	Trap Deadlift	230	4
	Trap Deadlift	230	4
13 September 2025	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	5
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
	Cable Tricep Overhead Extensions	72	4
12 September 2025	Front Squat	150	4
	Front Squat	150	5
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
	Front Squat	150	4
9 September 2025	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	3
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Incline Dumbbell Curls	37.5	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
	Bar Military Press	110	4
8 September 2025	Chinups	30	4
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	5
	Chinups	30	4
7 September 2025	Deadlift	250	4
	Deadlift	250	4
	Deadlift	250	5
	Deadlift	250	5
	Deadlift	250	4
	Deadlift	250	4