#helpYOUgetGAINS - Bodybuilding Supplements and Training: Workouts 1/22/16

helpYOUgetGAINS tracked Workout for 605 pts Feb 7, 2016

Light Walking (secondary e.g. commute, on the job, etc)
- 07:30:00 90
Incline Dumbbell Curl
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 15 reps 28
- 20 lb x 12 reps 27
- 20 lb x 10 reps 26
- 20 lb x 10 reps 26
- 20 lb x 15 reps 28
- 20 lb x 14 reps 28
- Did Sets 1 - 8 occlusion style.
High Cable Curls
- 20 lb x 15 reps 9
- 20 lb x 15 reps 9
- 20 lb x 20 reps 10
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 12 reps 9
- 20 lb x 14 reps 9
- 20 lb x 8 reps 8
Concentration Curls
- 25 lb x 10 reps 9
- 25 lb x 10 reps 9
- 25 lb x 10 reps 9
- 25 lb x 10 reps 9
- 25 lb x 10 reps 9
- 25 lb x 10 reps 9
Standing Zottman Dumbbell Curls
- 20 lb x 10 reps 23
- 20 lb x 10 reps 23
- 20 lb x 10 reps 23
- 20 lb x 10 reps 23

helpYOUgetGAINS tracked Workout for 1,177 pts Feb 6, 2016

Flat Bench Cable Flyes
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
- 30 lb x 10 reps 15
Band Chest Press
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps 40
- 20 reps (PR) 40
Flat Bench Cable Flyes
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
- 20 lb x 20 reps 16
Incline Dumbbell Flyes
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps 17
- 4 lb x 15 reps (PR) 17
Standing Biceps Cable Curl
- 20 lb x 20 reps 15
- 20 lb x 20 reps 15
- 20 lb x 20 reps 15
- 20 lb x 20 reps 15
- 20 lb x 20 reps 15
Cable Rope Overhead Triceps Extension
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
Triceps Pushdown - Rope Attachment
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
Cable Hammer Curls - Rope Attachment
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
- 20 lb x 25 reps 10
Light Walking (secondary e.g. commute, on the job, etc)
- 06:00:00 72

helpYOUgetGAINS tracked Workout for 75 pts Feb 5, 2016

Light Walking (secondary e.g. commute, on the job, etc)
- 05:30:00 66
Foam Rolling
- 00:05:00 9

helpYOUgetGAINS tracked Workout for 3,797 pts Feb 4, 2016

Incline Dumbbell Flyes
- 2 lb x 15 reps 16
- 2 lb x 15 reps 16
- 2 lb x 15 reps 16
- 2 lb x 15 reps 16
- 2 lb x 15 reps (PR) 16
Dumbbell Side Lateral Raise
- 2 lb x 15 reps 33
- 2 lb x 15 reps 33
- 2 lb x 15 reps 33
- 2 lb x 15 reps 33
- 2 lb x 15 reps 33
Flat Bench Cable Flyes
- 20 lb x 15 reps 15
- 20 lb x 15 reps 15
- 20 lb x 15 reps 15
- 20 lb x 15 reps 15
- 20 lb x 15 reps 15
Band Chest Press
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
Kettlebell Thruster
- 6 lb x 12 reps 46
- 6 lb x 12 reps 46
- 6 lb x 12 reps 46
- 6 lb x 12 reps 46
High Knees
- 45 reps 20
- 45 reps 20
- 45 reps 20
- 45 reps 20
Crunch
- 15 reps 7
- 15 reps 7
Cable Rope Overhead Triceps Extension
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
High Cable Curls
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
Dumbbell Deadlift
- 45 lb x 10 reps 57
- 45 lb x 10 reps 57
Kettlebell Thruster
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
High Knees
- 45 reps 20
- 45 reps 20
Jump Squat (Toyotas)
- 7 reps 5
- 7 reps 5
Crunch
- 15 reps 7
- 15 reps 7
Two-Arm Kettlebell Swing
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
Kettlebell Thruster
- 20 lb x 8 reps 48
- 20 lb x 8 reps 48
Dumbbell Deadlift
- 45 lb x 10 reps 57
- 45 lb x 10 reps 57
Goblet Squat (kettlebell)
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
Flat Bench Cable Flyes
- 25 lb x 15 reps 15
- 25 lb x 15 reps 15
Dumbbell Floor Press
- 20 lb x 25 reps 70
- 20 lb x 25 reps 70
- 20 lb x 25 reps 70
- 20 lb x 25 reps 70
Standing Dumbbell Shoulder Press
- 20 lb x 15 reps 49
- 20 lb x 15 reps 49
- 20 lb x 15 reps 49
- 20 lb x 15 reps 49
Face Pull
- 20 lb x 15 reps 17
- 20 lb x 15 reps 17
Dumbbell Lunges
- 20 lb x 6 reps 58
- 20 lb x 6 reps 58
- 20 lb x 6 reps 58
- 20 lb x 6 reps 58
- 20 lb x 6 reps 58
- 20 lb x 6 reps 58
Romanian Deadlift
- 45 lb x 10 reps 33
- 45 lb x 10 reps 33
- 65 lb x 5 reps 32
- 65 lb x 5 reps 32
Farmer's Walk
- 100 ft | 40 lb 16
- 100 ft | 40 lb 16
Farmer's Walk
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
Standing Dumbbell Shoulder Press
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps 52
- 30 lb x 10 reps (PR) 52
Incline Dumbbell Bench Press
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
- 30 lb x 10 reps 48
Hammer Dumbbell Curl
- 30 lb x 15 reps 20
- 30 lb x 10 reps 19
- 30 lb x 7 reps 18
Alternate Hammer Dumbbell Curl
- 30 lb x 7 reps 18
- 30 lb x 7 reps 18
- 30 lb x 5 reps 16
Standing Zottman Dumbbell Curls
- 10 lb x 15 reps 23
- 10 lb x 10 reps 21
Dumbbell Bicep Curl
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
One Arm Farmer's Walk
- 100 ft | 20 lb 7
- 100 ft | 20 lb (PR) 7
Light Walking (secondary e.g. commute, on the job, etc)
- 04:00:00 48

helpYOUgetGAINS tracked Workout for 2,640 pts Feb 3, 2016

Flat Bench Cable Flyes
- 30 lb x 20 reps 17
- 30 lb x 20 reps 17
- 30 lb x 20 reps 17
- 30 lb x 20 reps 17
- 30 lb x 20 reps 17
- 30 lb x 20 reps 17
Band Chest Press
- 12 reps 24
- 12 reps 24
- 12 reps 24
- 12 reps 24
High Knees
- 45 reps 20
- 45 reps 20
- 45 reps 20
- 45 reps 20
- 30 reps 13
- 34 reps 15
Crunch
- 15 reps 7
- 15 reps 7
- 10 reps 5
- 6 reps 5
Kettlebell Thruster
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
Two-Arm Kettlebell Swing
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
Dumbbell Lunges
- 45 lb x 9 reps 75
- 45 lb x 9 reps 75
- 45 lb x 5 reps 64
- 45 lb x 5 reps 64
Standing Dumbbell Shoulder Press
- 20 lb x 12 reps 47
- 20 lb x 12 reps 47
Dumbbell Floor Press
- 20 lb x 20 reps 65
- 20 lb x 20 reps 65
Dumbbell Deadlift
- 45 lb x 12 reps 59
- 45 lb x 12 reps 59
Farmer's Walk
- 100 ft | 40 lb 16
- 100 ft | 40 lb 16
Kettlebell Seated Press
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps 61
- 20 lb x 15 reps (PR) 61
Incline Dumbbell Bench Press
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
- 20 lb x 30 reps 51
Farmer's Walk
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 40 lb 16
- 100 ft | 40 lb 16
Light Walking (secondary e.g. commute, on the job, etc)
- 04:00:00 48
Farmer's Walk
- 200 ft | 20 lb 12

helpYOUgetGAINS tracked Workout for 3,729 pts Feb 2, 2016

Two-Arm Kettlebell Swing
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
Suspension Trainer Inverted Rows
- 10 reps 16
- 10 reps 16
Kettlebell Thruster
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
Standing Dumbbell Shoulder Press
- 20 lb x 20 reps 51
- 20 lb x 20 reps 51
- 20 lb x 20 reps 51
- 20 lb x 20 reps (PR) 51
Dumbbell Floor Press
- 20 lb x 20 reps 65
- 20 lb x 20 reps 65
- 20 lb x 20 reps 65
- 20 lb x 20 reps 65
Face Pull
- 20 lb x 20 reps 18
- 20 lb x 20 reps 18
Dumbbell Split Squat
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
- 20 lb x 7 reps 50
Goblet Squat (kettlebell)
- 20 lb x 12 reps 32
- 20 lb x 12 reps 32
Decline Dumbbell Flyes
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
- 20 lb x 20 reps 30
Triceps Pushdown - Rope Attachment
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
Two-Arm Kettlebell Swing
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
Kettlebell Thruster
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
Standing Dumbbell Shoulder Press
- 20 lb x 10 reps 46
- 20 lb x 10 reps 46
Dumbbell Floor Press
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
Farmer's Walk
- 100 ft | 35 lb 14
- 100 ft | 35 lb 14
- 100 ft | 35 lb 14
Incline Dumbbell Bench Press
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
Farmer's Walk
- 30 ft | 100 lb 20
- 30 ft | 100 lb 20
- 30 ft | 100 lb 20
Light Walking (secondary e.g. commute, on the job, etc)
- 03:00:00 36
Hammer Dumbbell Curl
- 50 lb x 10 reps 21
- 50 lb x 10 reps 21
- 50 lb x 10 reps 21

helpYOUgetGAINS tracked Workout for 2,130 pts Feb 1, 2016

Sumo Deadlift
- 20 lb x 15 reps 38
- 20 lb x 15 reps 38
Two-Arm Kettlebell Swing
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
Kettlebell Thruster
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
Standing Barbell Shoulder Press (OHP)
- 20 lb x 10 reps 49
- 20 lb x 10 reps 49
Dumbbell Floor Press
- 20 lb x 25 reps 70
- 20 lb x 25 reps 70
Flat Bench Cable Flyes
- 30 lb x 15 reps 16
- 30 lb x 15 reps 16
- 30 lb x 15 reps 16
- 30 lb x 15 reps 16
High Cable Curls
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
Face Pull
- 30 lb x 15 reps 18
- 30 lb x 15 reps 18
High Knees
- 45 reps 20
- 45 reps 20
- 45 reps 20
- 45 reps (PR) 20
Alternating Kettlebell Row
- 20 lb x 20 reps 40
- 20 lb x 20 reps 40
- 20 lb x 20 reps 40
- 20 lb x 20 reps (PR) 40
Band Pull Aparts
- 15 reps | 1-inch band 70
- 15 reps | 1-inch band 70
Dumbbell Split Squat
- 20 lb x 8 reps 51
- 20 lb x 8 reps 51
- 20 lb x 8 reps 51
- 20 lb x 8 reps (PR) 51
Kettlebell Figure 8
- 20 lb x 6 reps 33
- 20 lb x 6 reps (PR) 33
Kettlebell Clean and Press
- 20 lb x 6 reps 70
- 20 lb x 6 reps 70
Kettlebell Romanian Deadlift
- 20 lb x 12 reps 29
- 20 lb x 12 reps (PR) 29
Farmer's Walk
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
Barbell Incline Bench Press
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
- 20 lb x 15 reps 39
Concentration Curls
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
Cross Body Hammer Dumbbell Curl
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17

helpYOUgetGAINS tracked Workout for 764 pts Jan 31, 2016

Light Walking (secondary e.g. commute, on the job, etc)
- 07:00:00 84
Band Chest Press
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
Decline Dumbbell Flyes
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 30 lb x 10 reps (PR) 28

helpYOUgetGAINS tracked Workout for 2,460 pts Jan 30, 2016

Stair Machine
- 00:34:16 (PR) 167
Trap Bar Deadlift
- 140 lb x 5 reps 59
- 140 lb x 4 reps 54
- 140 lb x 3 reps 48
- 140 lb x 2 reps 40
- 140 lb x 1 reps 32
- 210 lb x 1 reps 52
- 260 lb x 1 reps 73
- 300 lb x 1 reps 96
Standing Barbell Shoulder Press (OHP)
- 45 lb x 30 reps 71
- 45 lb x 20 reps 65
- 45 lb x 15 reps 61
- 45 lb x 10 reps 58
- 45 lb x 10 reps 58
- 45 lb x 5 reps 49
Kettlebell Thruster
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
- 20 lb x 7 reps 47
Dumbbell Floor Press
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
Two-Arm Kettlebell Swing
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
Standing Barbell Shoulder Press (OHP)
- 20 lb x 5 reps 41
- 20 lb x 5 reps 41
- 20 lb x 5 reps 41
- 20 lb x 5 reps 41
- 20 lb x 5 reps 41
Dumbbell Deadlift
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
- 95 lb x 5 reps 95
Suspension Trainer Inverted Rows
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
Light Walking (secondary e.g. commute, on the job, etc)
- 04:00:00 48
Foam Rolling
- 00:05:00 9

helpYOUgetGAINS tracked Workout for 1,117 pts Jan 29, 2016

Goblet Squat (kettlebell)
- 20 lb x 10 reps 31
- 20 lb x 10 reps 31
Suspension Trainer Inverted Rows
- 14 reps 22
- 11 reps 17
- 10 reps 16
- 10 reps 16
Kettlebell Lunge
- 20 lb x 7 reps 58
- 20 lb x 7 reps 58
- 20 lb x 7 reps 58
- 20 lb x 7 reps (PR) 58
Suspension Trainer Push-ups
- 6 reps 10
- 7 reps 12
- 8 reps 14
- 7 reps 12
- 7 reps 12
- 5 reps 9
Jump Squat (Toyotas)
- 7 reps 5
- 10 reps (PR) 7
- 7 reps 5
- 9 reps 6
Two-Arm Kettlebell Swing
- 20 lb x 15 reps 33
- 20 lb x 15 reps 33
Kettlebell Thruster
- 20 lb x 10 reps 50
- 20 lb x 10 reps 50
- 20 lb x 12 reps 51
- 20 lb x 10 reps 50
Standing Barbell Shoulder Press (OHP)
- 20 lb x 12 reps 50
- 20 lb x 10 reps 49
Dumbbell Floor Press
- 20 lb x 20 reps 65
- 20 lb x 20 reps 65
Dumbbell One-Arm Triceps Extension
- 5 lb x 10 reps 16
- 5 lb x 10 reps 16
- 5 lb x 10 reps 16
- 5 lb x 10 reps 16
- 5 lb x 10 reps 16
- 5 lb x 10 reps 16
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17

helpYOUgetGAINS tracked Workout for 1,278 pts Jan 28, 2016

Kettlebell Press
- 20 lb x 10 reps 37
- 20 lb x 10 reps (PR) 37
Goblet Squat (kettlebell)
- 10 lb x 10 reps 29
- 10 lb x 10 reps 29
Kettlebell Sumo High Pull
- 20 lb x 10 reps 31
- 20 lb x 10 reps (PR) 31
Standing Dumbbell Upright Row
- 20 lb x 10 reps 26
- 20 lb x 10 reps 26
Kettlebell Romanian Deadlift
- 20 lb x 10 reps 28
- 20 lb x 10 reps (PR) 28
Kettlebell Thruster
- 20 lb x 12 reps 51
- 20 lb x 12 reps (PR) 51
Dumbbell Floor Press
- 20 lb x 20 reps 65
- 20 lb x 20 reps 65
Two-Arm Kettlebell Swing
- 20 lb x 12 reps 31
- 20 lb x 12 reps 31
Incline Dumbbell Bench Press
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
Two-Arm Kettlebell Swing
- 20 lb x 12 reps 31
- 20 lb x 12 reps 31
Incline Dumbbell Bench Press
- 30 lb x 25 reps 56
- 30 lb x 25 reps 56
Band Pull Aparts
- 25 reps | 1/2-inch band 16
- 25 reps | 1/2-inch band 16
- 25 reps | 1/2-inch band 16
- 25 reps | 1/2-inch band 16
Incline Dumbbell Curl
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
- 12 lb x 10 reps 25
High Cable Curls
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10
- 30 lb x 20 reps 10

helpYOUgetGAINS tracked Workout for 2,485 pts Jan 27, 2016

Two-Arm Kettlebell Swing
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
Alternating Kettlebell Row
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
Dumbbell Floor Press
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
Dumbbell Bicep Curl
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
Standing Barbell Shoulder Press (OHP)
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
Incline Dumbbell Bench Press
- 30 lb x 30 reps 59
- 30 lb x 25 reps 56
- 30 lb x 20 reps 53
- 30 lb x 15 reps 51
- 30 lb x 10 reps 48
- 30 lb x 5 reps 40
- 30 lb x 5 reps 40
- 30 lb x 10 reps 48
- 30 lb x 15 reps 51
- 30 lb x 20 reps 53
- 30 lb x 25 reps 56
- 30 lb x 30 reps 59
Concentration Curls
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
Hammer Dumbbell Curl
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 6 reps 17

helpYOUgetGAINS tracked Workout for 3,531 pts Jan 26, 2016

Concentration Curls
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 15 lb x 20 reps 9
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 20 reps 10
- 20 lb x 15 reps 9
- 20 lb x 15 reps 9
Incline Dumbbell Bench Press
- 15 lb x 12 reps 40
- 15 lb x 12 reps 40
- 15 lb x 12 reps 40
- 15 lb x 12 reps 40
- 15 lb x 12 reps 40
- 15 lb x 12 reps 40
- 15 lb x 12 reps 40
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 15 reps 51
- 30 lb x 30 reps 59
- 30 lb x 30 reps 59
- 30 lb x 30 reps 59
- 30 lb x 25 reps 56
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
- 30 lb x 20 reps 53
Hammer Dumbbell Curl
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
- 40 lb x 10 reps 20
Band Pull Aparts
- 10 reps | 1 and 3/4-inch band 70
- 10 reps | 1 and 3/4-inch band 70
- 10 reps | 1 and 3/4-inch band 70
One-Arm Dumbbell Row
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 25 lb x 10 reps 35
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
- 45 lb x 10 reps 40
Thrusters
- 50 lb x 5 reps 52
- 50 lb x 4 reps 47
- 50 lb x 3 reps 41
- 25 lb x 5 reps 44
- 25 lb x 5 reps 44
- 25 lb x 5 reps 44
- 25 lb x 5 reps 44
- 20 lb x 8 reps 48
- 20 lb x 5 reps 42
- 20 lb x 9 reps 49
Dumbbell Deadlift
- 95 lb x 7 reps 105
- 95 lb x 3 reps 76
- 95 lb x 3 reps 76
- 95 lb x 3 reps 76
- 95 lb x 1 reps 52
- 95 lb x 1 reps 52
- 95 lb x 1 reps 52
- 95 lb x 1 reps 52
- 95 lb x 1 reps 52
- 95 lb x 1 reps 52

helpYOUgetGAINS tracked Workout for 2,070 pts Jan 25, 2016

Standing Dumbbell Shoulder Press
- 20 lb x 10 reps 46
- 20 lb x 10 reps 46
- 20 lb x 10 reps 46
- 20 lb x 10 reps (PR) 46
- 20 lb x 8 reps 44
- 20 lb x 5 reps 39
- 20 lb x 4 reps 35
- 20 lb x 3 reps 31
- 20 lb x 2 reps 26
- 20 lb x 1 reps 21
Goblet Squat (kettlebell)
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
- 20 lb x 5 reps 26
Dumbbell Floor Press
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
- 20 lb x 10 reps 55
Two-Arm Kettlebell Swing
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
Kettlebell Thruster
- 20 lb x 11 reps (PR) 50
- 20 lb x 8 reps 48
- 20 lb x 8 reps 48
- 20 lb x 5 reps 42
- 20 lb x 5 reps 42
- 20 lb x 8 reps 48
- 20 lb x 5 reps 42
- 20 lb x 7 reps 47
- 20 lb x 5 reps 42
- 20 lb x 10 reps 50
Farmer's Walk
- 100 ft | 70 lb 32
- 100 ft | 70 lb 32
Band Pull Aparts
- 30 reps | 1/2-inch band 19
- 30 reps | 1/2-inch band 19
- 30 reps | 1/2-inch band 19

helpYOUgetGAINS tracked Workout for 2,004 pts Jan 24, 2016

Light Walking (secondary e.g. commute, on the job, etc)
- 07:00:00 84
Incline Dumbbell Bench Press
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 5 reps 35
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 6 reps 37
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 7 reps 39
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 8 reps 40
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41
- 20 lb x 9 reps 41

helpYOUgetGAINS tracked Workout for 1,906 pts Jan 23, 2016

Incline Dumbbell Bench Press
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
Incline Dumbbell Bench Press
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
- 20 lb x 10 reps 42
Incline Dumbbell Bench Press
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
- 20 lb x 15 reps 44
Incline Dumbbell Bench Press
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
- 20 lb x 20 reps 47
Shoveling snow
- 00:05:00 | easy 15
Stair Machine
- 00:10:00 49
Light Walking (secondary e.g. commute, on the job, etc)
- 06:00:00 72

helpYOUgetGAINS tracked Workout for 3,870 pts Jan 22, 2016

Two-Arm Kettlebell Swing
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
- 20 lb x 11 reps 31
Kettlebell Thruster
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps 49
- 20 lb x 9 reps (PR) 49
Suspension Trainer Inverted Rows
- 8 reps 12
Dumbbell Floor Press
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
- 20 lb x 21 reps 66
Dumbbell Deadlift
- 95 lb x 7 reps 105
- 95 lb x 7 reps 105
- 95 lb x 5 reps 95
- 95 lb x 4 reps 87
- 95 lb x 3 reps 76
- 95 lb x 5 reps 95
- 95 lb x 4 reps 87
- 95 lb x 3 reps 76
- 95 lb x 2 reps 64
- 95 lb x 1 reps 52
Alternate Hammer Dumbbell Curl
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
Farmer's Walk
- 100 ft | 50 lb 21
- 100 ft | 50 lb 21
Farmer's Walk
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
- 100 ft | 30 lb 11
Suspension Trainer Biceps Curl
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
- 9 reps 14
Hammer Dumbbell Curl
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
Dumbbell Bicep Curl
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
- 30 lb x 7 reps 27
Standing Barbell Shoulder Press (OHP)
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
Romanian Dumbbell Deadlift
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
- 50 lb x 5 reps 41
Foam Rolling
- 00:05:00

#helpYOUgetGAINS - Bodybuilding Supplements and Training

Monday, February 8, 2016

Workouts 1/22/16 - 2/7/16

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