Ryan MelkaSep 1, 2026, 4:21 PMW4D1MondayBack Squat1 × 1 • 450lbs4 × 5 • 325lbsBarbell Bench Press1 × 1 • 260lbs4 × 5 • 210lbsShow 4 more14sets
Ryan MelkaAug 30, 2026, 4:41 PMW3D6SaturdayHamstring Curl1 × 10 • 120lbs1 × 10 • 150lbs1 × 10 • 165lbsPulldown1 × 10 • 120lbs2 × 10 • 140lbsShow 4 more17sets
Ryan MelkaAug 29, 2026, 6:06 PMW3D5FridayPaused Squat3 × 5 • 300lbs1 × 5 • 310lbsBarbell Bench Press3 × 5 • 235lbs1 × 5 • 225lbsShow 4 more16sets
Ryan MelkaAug 28, 2026, 6:44 PMW3D4ThursdayIncline DB Bench1 × 8 • 70lbs2 × 10 • 70lbsLat Pulldown1 × 10 • 135lbs2 × 10 • 185lbsShow 4 more17sets
Ryan MelkaAug 28, 2026, 3:12 AMW3D3WednesdayDeadlift1 × 1 • 470lbs4 × 4 • 415lbsBulgarian Split Squat3 × 8 • 225lbsShow 3 more8sets1
Ryan MelkaAug 26, 2026, 7:35 PMW3D2TuesdayIncline DB Bench3 × 8 • 70lbsClose-grip bench1 × 8 • 185lbs1 × 8 • 195lbs1 × 8 • 190lbsShow 5 more21sets
Ryan MelkaAug 26, 2026, 2:47 AMW3D1MondayBack Squat1 × 5 • 395lbs1 × 5 • 365lbs2 × 5 • 315lbsBarbell Bench Press1 × 1 • 260lbs1 × 5 • 225lbs3 × 5 • 205lbsShow 4 more10sets
Ryan MelkaAug 23, 2026, 11:08 PMPaused SquatBarbell Bench Press2 × 5 • 235lbs1 × 5 • 225lbsShow 4 more9sets
Ryan MelkaAug 22, 2026, 3:47 PMW2D5FridayPaused Squat2 × 5 • 295lbs1 × 5 • 300lbsBarbell Bench PressShow 4 more3sets
Ryan MelkaAug 20, 2026, 11:04 PMW2D3WednesdayDeadlift3 × 4 • 430lbsBulgarian Split SquatShow 3 more3sets
Ryan MelkaAug 19, 2026, 4:35 PMW2D2TuesdayBarbell Bench Press3 × 5 • 230lbsIncline DB Bench3 × 8 • 70lbsShow 4 more18sets1
Ryan MelkaAug 18, 2026, 6:49 PMW2D1MondayBack Squat2 × 5 • 405lbs1 × 5 • 385lbs1 × 1 • 355lbsBarbell Bench Press3 × 6 • 225lbsShow 3 more7sets
Ryan MelkaAug 16, 2026, 4:36 PMW1D6SaturdayHamstring Curl1 × 10 • 100lbs1 × 10 • 120lbsPulldown1 × 10 • 100lbs1 × 10 • 120lbsShow 4 more14sets
