15 Weeks Out
Beginning Stats and Show Info:
Show Date - July 19, 2025 - Show Info
Current weight (4/1/25) - 151.8
Goal weight - 136-138
Countdown to Show Day
Workouts, 16 to 15 Weeks Out
36.3%
Skipped
Workout 1
Barbell Hip Thrust: 6, 6, 5 reps @ 255 lbs
Walking Lunges (Glute-Focused, Dumbbell): 12, 12 reps @ 15 lbs
Seated Leg Curl: 12, 10, 10 reps @ 55 lbs
Dumbbell Lateral Raise: 9, 10, 9, 9, 8, 10 reps @ 15 lbs
Dumbbell Pullover: 7, 7, 5, 3 reps @ 60 lbs
Hammer Machine Row (High): Not performed
Pullup (Wide Grip): 6, 6, 6, 3 reps @ 152.8 lbs
Cable Curl: 12, 10, 8 reps @ 17.5 lbs and 6, 10, 8 reps @ 10–12.5 lbs
Cable Rope Crunch: 12 reps @ 82.5 lbs; 6, 6, 6 reps @ 90 lbs
Hanging Straight Leg Raise: 12, 10, 8 reps @ 152.8 lbs
Stiff-Legged Deadlift: 8, 8, 8 reps @ 95 lbs
Workout 2
Front Squat (Cross Grip): 7, 7, 8 reps @ 65 lbs
Leg Press: 7, 7, 6 reps @ 180 lbs
Leg Press Calves: 11, 8 reps @ 180 lbs
Dumbbell Shoulder Press (Seated): 9, 7, 7 reps @ 30 lbs; 8, 11, 10 reps @ 15 lbs
Bench Press (Narrow Grip): 2 reps @ 145 lbs; 12, 12 reps @ 45 lbs
Barbell Skullcrusher: 6, 6, 3 reps @ 45 lbs
Pullup (Weighted, Wide Grip): 3 reps @ 177.8 lbs; 3 reps @ 162.8 lbs; 3 reps @ 153.8 lbs
Dip (Weighted): 5 reps @ 167.8 lbs; 2 reps @ 162.8 lbs; 2 reps @ 152.8 lbs
Workout 3
Barbell Hip Thrust: 5, 6 reps @ 250 lbs
Walking Lunges (Glute-Focused, Bodyweight): 20, 20 reps @ 152.8 lbs
Seated Leg Curl: 20, 20, 20 reps @ 55 lbs
Dumbbell Lateral Raise (Top Hold): 7 reps @ 20 lbs; 8, 8, 8 reps @ 15 lbs
Dumbbell Pullover: 7, 4, 2 reps @ 65 lbs
Seated Cable Row: 11, 10, 9 reps @ 40 lbs
Lying Down Curl: 8, 9, 7, 7 reps @ 15 lbs
Hanging Straight Leg Raise: 8, 8, 8, 12 reps @ 152.8 lbs
Pullup (Wide Grip): 8, 5, 3, 3, 3 reps @ 152.8 lbs
Workout 4
Walking Lunges (Quad-Focused, Bodyweight): 24, 20 reps @ 152.8 lbs
Leg Press: 10, 8 reps @ 90 lbs
Calf Machine: 9, 8, 7, 7 reps @ 70 lbs
Dumbbell Press (High Incline): 4 reps @ 40 lbs; 6, 8, 7, 6 reps @ 25 lbs
Dumbbell Press (Flat): 5, 6, 6, 4 reps @ 45 lbs
Cable Flye (Underhand): 12, 20, 16, 13 reps @ 7.5 lbs
Dip: 5, 4, 5, 3 reps @ 152.8 lbs
Workout 5
Cable Kickback: 10, 8 reps @ 20 lbs
Barbell Hip Thrust: 8, 6 reps @ 255 lbs
Stability Ball Curls: 10, 10, 10, 10 reps @ 152.8 lbs
Dumbbell Lateral Raise: 8, 5 reps @ 20 lbs; 8, 7, 6 reps @ 15 lbs
Pulldown (Straight Arm): 11, 11 reps @ 42.5 lbs
Pullup (Wide Grip): 6, 7 reps @ 152.8 lbs
Workout 6
Walking Lunges (Quad-Focused, Bodyweight): 42, 18, 22, 18 reps @ 151.8 lbs
Calf Machine: 11, 10, 9, 8, 8 reps @ 72.5 lbs
Dumbbell Shoulder Press (Seated): 9, 8, 7, 6, 4 reps @ 25 lbs
Dumbbell Flye (Flat): 10, 11, 15 reps @ 15 lbs
Dumbbell Press (Incline): 8, 8 reps @ 35 lbs
Dip (Weighted): 4 reps @ 176.8 lbs; 4 reps @ 161.8 lbs; 6, 3, 3 reps @ 151.8 lbs
Cable Rope Crunch: 10, 9, 8 reps @ 80 lbs; 12 reps @ 42.5 lbs
Photos - 15 Weeks Out
