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Workout journal
Start time: 21:54
Start time: 21:54
Shoulder
Finish time: 22:01
Start time: 22:02
Chest
Finish time: 22:08
Start time: 22:09
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 22:14
Start time: 22:15
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 22:27
Start time: 22:28
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:34
Start time: 22:46
Start time: 22:47
Shoulder
Finish time: 22:59
Start time: 23:00
Chest
Finish time: 23:09
Start time: 23:11
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 23:18
Start time: 23:20
Triceps
Finish time: 23:32
Start time: 23:33
Abdominals
Finish time: 23:53
Start time: 22:30
Start time: 22:32
Back
close-grip I perform below doesn't lift my body off the floor
Finish time: 22:43
Start time: 22:46
Thighs
Finish time: 22:59
Start time: 23:02
Glutes
Finish time: 23:07
Start time: 23:08
Calves
Finish time: 23:19
Start time: 21:57
Abdominals
Finish time: 23:38
Start time: 21:43
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 22:02
Start time: 22:03
Triceps
Finish time: 22:18
Start time: 22:19
Shoulders
Finish time: 22:26
Start time: 22:28
Chest
Finish time: 22:42
Start time: 22:43
Abdominals
Finish time: 22:47
Start time: 20:02
Start time: 20:11
Shoulder
Finish time: 20:25
Start time: 20:30
Chest
Finish time: 20:44
Start time: N/A
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: N/A
Start time: N/A
Triceps
Finish time: N/A
Start time: N/A
Abdominals
Finish time: 21:40
Start time: 21:15
Back
Row (p134)
(superset) hammer curl (p66)
Finish time: 21:32
Triceps
Finish time: 21:51
Start time: 21:52
Shoulders
Finish time: 22:01
Start time: 22:02
Chest
Finish time: 22:10
Start time: 22:11
Abdominals
Finish time: 22:25
Start time: 21:02
Shoulder
Finish time: 21:20
Start time: 21:21
Chest
Finish time: 21:34
Start time: 21:35
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:47
Start time: 21:48
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 22:01
Start time: 22:02
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:09
Start time: 21:19
Back
Row (p134)
(superset) hammer curl (p66)
Finish time: 21:35
Triceps
Finish time: 21:58
Start time: 21:19
Shoulders
Finish time: 22:11
Start time: 22:12
Chest
Finish time: 22:19
Start time: 22:20
Abdominals
Finish time: 22:30
Start time: 21:17
Start time: 21:18
Shoulder
Finish time: 21:28
Start time: 21:29
Chest
Finish time: 21:43
Start time: 21:44
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:49
Start time: 21:50
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:59
Start time: 22:00
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:09
Start time: 20:46
Back
Row (p134)
Finish time: 20:50
Start time: 20:50
Thighs
L/R forward
Finish time: 21:07
Start time: 21:08
Glutes
Finish time: 21:18
Start time: 21:19
Calves
Finish time: 21:17
Start time: 21:18
Abdominals
Finish time: 21:26
Start time: 21:13
Start time: 21:20
Back
Row (p134)
Finish time: 21:23
Start time: 21:24
Thighs
L/R forward
Finish time: 21:34
Start time: 21:35
Glutes
Finish time: 21:39
Start time: 21:41
Calves
Finish time: 21:51
Start time: 21:52
Abdominals
Finish time: 22:02
Start time: 21:12
Start time: 21:16
Biceps
Finish time: 22:01
Start time: 22:05
Triceps
Finish time: 22:38
Start time: 22:39
Shoulders
Finish time: 22:46
Start time: 22:48
Chest
Finish time: 22:59
Start time: 23:00
Abdominals
Finish time: 23:10
Start time: 20:11
Start time: 20:14
Back
Row (p134)
Finish time: 20:16
Start time: 20:16
Thighs
L/R forward
Finish time: 20:25
Start time: 20:27
Glutes
Finish time: 20:30
Start time: 20:30
Calves
Finish time: 20:36
Start time: 20:37
Abdominals
Finish time: 20:47
Start time: 21:42
Start time: 21:47
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 22:06
Start time: 22:07
Triceps
Finish time: 22:21
Start time: 22:22
Shoulders
Finish time: 22:35
Start time: 22:35
Chest
Finish time: 22:47
Start time: 22:47
Abdominals
Finish time: 22:51
Start time: 21:58
Start time: 22:04
Biceps
close-grip I perform below doesn't lift my body off the floor
Finish time: 22:22
Start time: 22:25
Triceps
Finish time: 22:46
Start time: 22:48
Shoulders
Finish time: 22:58
Start time: 23:00
Chest
Finish time: 23:13
Start time: 23:14
Abdominals
Finish time: 23:20
Start time: 20:27
Start time: 20:33
Shoulder
Finish time: 20:39
Start time: 20:40
Chest
Finish time: 20:49
Start time: 20:50
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 20:57
Start time: 20:57
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:06
Start time: 21:06
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 21:13
Start time: 20:46
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 21:01
Start time: 21:02
Triceps
Finish time: 21:15
Start time: 21:16
Shoulders
Finish time: 21:47
Start time: 21: 48
Chest
Finish time: 21: 53
Start time: 21:54
Abdominals
Finish time: 21: 58
Start time: 20:29
Start time: 20:33
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 20:53
Start time: 20:58
Triceps
Finish time: 21:15
Start time: 21:15
Shoulders
Finish time: 21:28
Start time: 21:30
Chest
Finish time: 21:42
Start time: 21:43
Abdominals
Finish time: 21:47
Start time: 21:51
Shoulder
Finish time: 21:58
Start time: 21:59
Chest
Finish time: 22:11
Start time: 22:12
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 22:20
Start time: 22:21
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 22:36
Start time: 22:37
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:53
Start time: 21:02
Back
Row (p134)
(superset) hammer curl (p66)
Finish time: 21:18
Start time: 21:19
Triceps
Finish time: 21:56
Start time: 21:57
Shoulders
Finish time: 22:09
Start time: 22:10
Chest
Finish time: 22:20
Start time: 22:21
Abdominals
Finish time: 22:33
Start time: 21:23
Start time: 21:29
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 21:51
Start time: 21:52
Triceps
Finish time: 22:15
Start time: 22:17
Shoulders
Finish time: 22:30
Start time: 22:31
Chest
Finish time: 22:42
Start time: 22: 44
Abdominals
Finish time: 22:50
Start time: 21:22
Start time: 21:27
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 21:43
Start time:
Triceps
Finish time: 22:02
Start time: 22:03
Shoulders
Finish time: 22:20
Start time: 22:23
Chest
Finish time: 22:34
Start time: 22:34
Abdominals
Finish time: 22:40
Start time: 21:18
Back
Row (p134)
Finish time: 21:22
Start time: 21:23
Thighs
squat (p149)
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
Finish time: 21:37
Start time: 21:40
Glutes
Finish time: 21:41
Start time: 21:42
Calves
Finish time: 21:51
Start time: 21:52
Abdominals
Finish time: 22:00
Start time: 21:27
Start time: 21:32
Shoulder
Finish time: 21:42
Start time: 21:43
Chest
Finish time: 21:56
Start time: 21:57
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 22:04
Start time: 22:05
Triceps
Finish time: 22:25
Start time: 22:26
Abdominals
Finish time: 22:45
Start time: 21:12
Start time: 21:18
Back
Finish time: 21:28
Start time:
Thighs 21:30
L/R forward
Finish time: 21:43
Start time: 21:44
Glutes
Finish time: 21:50
Start time: 21:51
Calves
Finish time: 22:03
Start time: 22: 05
Abdominals
Finish time: 22:22
Start time: 20:52
Start time: 20:58
Shoulder
Finish time: 21:04
Start time: 21:06
Chest
Finish time: 21:17
Start time: 21:19
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:25
Start time: 21:26
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:44
Start time: 21:45
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:03
Start time: 21:35
Start time: 21:45
Back
Row (p134)
Finish time: 21:51
Start time: 21:52
Thighs
L/R forward
Finish time: 22:08
Start time: 22:09
Glutes
Finish time: 22:14
Start time: 22:18
Calves
Finish time: 22:29
Start time: 22:30
Abdominals
Finish time: 22:47
Start time: 20:30
Shoulder
Finish time: 20:35
Start time: 20:36
Chest
Finish time: 20:44
Start time: 20:45
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 20:49
Start time: 20:51
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:02
Start time: 21:03
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 21:10
Start time: 21:28
Shoulder
Finish time: 21:36
Start time: 21:37
Chest
Finish time: 21:45
Start time: 21:46
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:52
Start time: 21:53
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 22:11
Start time: 22:12
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:17
Start time: 20:59
Start time: 21:07
Biceps
Finish time: 21:27
Start time: 21:30
Triceps
Finish time: 21:54
Start time: 21:55
Shoulders
Finish time: 22:05
Start time: 22:06
Chest
Finish time: 22:16
Start time: 22:17
Abdominals
Finish time: 22:27
Start time: 20:46
Back
Row (p134)
Finish time: 20:50
Start time: 20:51
Thighs
squat (p149)
L/R, 6.25kg + 6.75kg, 15 reps
L/R, 6.25kg + 6.75kg, 15 reps
L/R, 6.25kg + 6.75kg, 15 reps
L/R, 6.25kg + 6.75kg, 15 reps
Finish time: 21:00
Start time: 21:01
Glutes
Finish time: 21:02
Start time: 21:03
Calves
Finish time: 21:09
Start time: 21:10
Abdominals
Finish time: 21:22
Start time: 20:58
Start time: 20:58
Shoulder
Finish time: 21:03
Start time: 21:04
Chest
Finish time: 21:12
Start time: 21:13
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:18
Start time: 21:18
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:33
Start time: 21:33
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 21:41
Start time: 20:16
Start time: 20:21
Shoulder
Finish time: 20:32
Start time: 20:33
Chest
Finish time: 20:49
Start time: 20:52
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:00
Start time: 21:02
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:16
Start time: 21:17
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 21:28
Start time: 21:33
Back
Row (p134)
Finish time: 21:36
Start time: 21:37
Thighs
L/R forward
Finish time: 21:49
Start time: 21:50
Glutes
Finish time: 21:52
Start time: 21:53
Calves
Finish time: 21:58
Start time: 21:59
Abdominals
Finish time: 22:07
Start time: 20:48
Back
Row (p134)
(superset) hammer curl (p66)
Finish time: 20:57
Triceps
Finish time: 21:16
Start time: 21:17
Shoulders
Finish time: 21:29
Start time: 21:30
Chest
Finish time: 21:46
Start time: 21:47
Abdominals
Finish time: 21:51
Start time: 21:24
Back
Row (p134)
Finish time: 21:27
Start time: 21:28
Thighs
squat (p149)
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
Finish time: 21:38
Start time: 21:40
Glutes
Finish time: 21:41
Start time: 21:42
Calves
Finish time: 21:47
Start time: 21:48
Abdominals
Finish time: 21:57
Start time: 20:41
Biceps
supinated curl (p64)
(superset) hammer curl (p66)
Finish time: 20:56
Start time: 20:57
Triceps
Finish time: 21:10
Start time: 21:11
Shoulders
Finish time: 21:22
Start time: 21: 30
Chest
Finish time: 21: 39
Start time: 21:40
Abdominals
Finish time: 21: 44
Start time: 22:15
Shoulder
Finish time: 22:23
Start time: 22:24
Chest
Finish time: 22:31
Start time: 22:32
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 22:36
Start time: 22:37
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 22:48
Start time: 22:49
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:57
Start time: 22:42
Start time: 22:47
Shoulder
Finish time: 22:55
Start time: 22:58
Chest
Finish time: 23:06
Start time: 23:07
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 23:13
Start time: 23:15
Triceps
Finish time: 23:32
Start time: 23:33
Abdominals
Finish time: 23:51
Start time: 21:21
Shoulder
Finish time: 21:26
Start time: 21:27
Chest
Finish time: 21:33
Start time: 21:35
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 21:38
Start time: 21:39
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 21:52
Start time: 21:53
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 22:00
Start time: 20:36
Back
Row (p134)
Finish time: 20:41
Start time: 20:42
Thighs
L/R forward
Finish time: 20:49
Start time: 20:50
Glutes
Finish time: 20:52
Start time: 20:53
Calves
Finish time: 20:59
Start time: 21:00
Abdominals
Finish time: 21:08
Start time: 20:49
Start time: 20:55
Back
Finish time: 21:01
Start time: 21:02
Thighs
L/R forward
Finish time: 21:10
Start time: 21:12
Glutes
Finish time: 21:15
Start time: 21:16
Calves
Finish time: 21:25
Start time: 21:26
Abdominals
Finish time: 21:43
Start time: 21:31
Back
Row (p134)
(superset) hammer curl (p66)
Finish time: 21:43
Triceps
Finish time: 22:00
Start time: 22:02
Shoulders
Finish time: 22:11
Start time: 22:12
Chest
Finish time: 22:19
Start time: 22:20
Abdominals
Finish time: 22:26
Start time: 20:39
Back
Row (p134)
Finish time: 20:47
Start time: 20:48
Thighs
squat (p149)
L/R, 6.25kg + 6.75kg, 15 reps
L/R, 6.25kg + 6.75kg, 15 reps
L/R, 6.25kg + 6.75kg, 15 reps
L/R, 6.25kg + 6.75kg, 15 reps
Finish time: 21:13
Start time: 21:14
Glutes
Finish time: 21:18
Start time: 21:19
Calves
Finish time: 21:31
Start time: 21:32
Abdominals
Finish time: 21:42
Start time: 20:23
Start time: 20:23
Shoulder
Finish time: 20:34
Start time: 20:35
Chest
Finish time: 20:43
Start time: 20:44
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
Finish time: 20:48
Start time: 20:48
Triceps
close-grip push-up (p76)
triceps kickback (p82)
Finish time: 20:59
Start time:
Abdominals
crunch (p206)
twisting crunch (p207)
Finish time: 21:09
Start time: 21:14
Back
Row (p134)
Finish time: 21:19
Start time: 21:20
Thighs
squat (p149)
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
L/R, 6.25kg x 2, 15 reps
Finish time: 21:28
Start time: 21:30
Glutes
Finish time: 21:31
Start time: 21:32
Calves
Finish time: 21:41
Start time: 21:42
Abdominals
Finish time: 21:51
Start time: 21:13
Back
Row (p134)
Finish time: 21:20
Start time: 21:21
Thighs
L/R forward
Finish time: 21:37
Start time: 21:38
Glutes
Finish time: 21:39
Start time: 21:40
Calves
Finish time: 21:51
Start time: 21:52
Abdominals
Finish time: 22:01
Start time: 21:38
Back
Row (p134)
Finish time: 21:41
Start time: 21:42
Thighs
squat (p149)
L/R, 5.75kg x 2, 15 reps
L/R, 5.75kg x 2, 15 reps
L/R, 5.75kg x 2, 15 reps
L/R, 5.75kg x 2, 15 reps
Finish time: 21:56
Start time: 21:57
Glutes
Finish time: 21:59
Start time: 22:00
Calves
Finish time: 22:10
Start time: 22:11
Abdominals
Finish time: 22:24
Start time: 21:36
Start time: 21:40
Back
Row (p134)
Finish time: 21:44
Start time: 21:44
Thighs
L/R forward
Finish time: 21:56
Start time: 21:57
Glutes
Finish time: 22:01
Start time: 22:02
Calves
Finish time: 22:11
Start time: 22:14
Abdominals
Finish time: 22:27
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