Workout and Weight History

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July 29, 2026

Weight: 175.8

Program: Favorite 3-day, but with break outs

Maintain Day 33: S4: Back, Chest 1

  • 3x Pull Up
  • 3x Low Row (Cable)
  • 5x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 7
Pull Up 0.0 7
Low Row (Cable) 160.0 8
Low Row (Cable) 160.0 8
Low Row (Cable) 150.0 6
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 13
Shrug (Dumbbell) 90.0 13

Daily Steps: 5405

July 30, 2026

Weight: 175.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:22:25)

Daily Steps: 5663

July 31, 2026

Weight: 175.9

Program: Favorite 3-day, but with break outs

Maintain Day 35: S4: Arms 2

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 1x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 7
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Hammer Curl (Cable) 140.0 9

Daily Steps: 5814

Aug. 1, 2026

Weight: 175.9

Weightlifting Rest Day.

Daily Steps: 5592

Aug. 2, 2026

Weight: 175.9

Program: Favorite 3-day, but with break outs

Maintain Day 37: Legs

  • 3x Seated Leg Curl (Machine)
  • 4x V Squat
  • 3x Leg Press
  • 2x Leg Extension (Machine)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 85.0 11
Seated Leg Curl (Machine) 100.0 10
Seated Leg Curl (Machine) 115.0 8
(W) V Squat 90.0 6
V Squat 180.0 6
V Squat 180.0 6
V Squat 180.0 5
Leg Press 270.0 12
Leg Press 360.0 10
Leg Press 360.0 11
Leg Extension (Machine) 130.0 13
Leg Extension (Machine) 130.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim (0:14:57)

Daily Steps: 5789

Aug. 3, 2026

Weight: 175.9

Program: Favorite 3-day, but with break outs

Maintain Day 38: S4: Back, Chest 2

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 4x Bench Press (Dumbbell)
  • 3x Incline Chest Fly (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 8
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 8
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 5
Incline Chest Fly (Dumbbell) 40.0 10
Incline Chest Fly (Dumbbell) 40.0 9
Incline Chest Fly (Dumbbell) 40.0 10

Daily Steps: 6472

Aug. 4, 2026

Weight: 175.9

Program: Favorite 3-day, but with break outs

Maintain Day 39: S4: Shoulders

  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Lateral Raise (Cable)
  • 3x Reverse Fly (Dumbbell)

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Dumbbell) 40.0 8
Seated Overhead Press (Dumbbell) 60.0 8
Seated Overhead Press (Dumbbell) 60.0 8
Seated Overhead Press (Dumbbell) 60.0 6
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 14
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 9
Lateral Raise (Cable) 32.5 10
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 12

Daily Steps: 5758

Aug. 5, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 40: S4: Arms 1

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 162.5 9
Triceps Pushdown (Cable - Straight Bar) 162.5 9
Triceps Pushdown (Cable - Straight Bar) 162.5 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Bicep Curl (Cable) 132.5 11
Bicep Curl (Cable) 132.5 9
Bicep Curl (Cable) 132.5 10
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 5
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 11

Daily Steps: 6608

Aug. 6, 2026

Weight: 176.0

Weightlifting Rest Day.

Daily Steps: 4515

Aug. 7, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 42: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Vertical Chest Press (Plate Loaded)
  • 2x Chest Fly (bent Arm,machine)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 130.0 8
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 160.0 9
Seated Row (Cable) 152.0 8
Seated Row (Cable) 152.0 8
Seated Row (Cable) 152.0 8
(W) Incline Bench Press (Dumbbell) 60.0 6
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 75.0 6
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 7
Vertical Chest Press (Plate Loaded) 160.0 7
Chest Fly (bent Arm,machine) 145.0 8
Chest Fly (bent Arm,machine) 145.0 6

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim (0:14:19)

Daily Steps: 6345

Aug. 8, 2026

Weight: 176.0

Weightlifting Rest Day.

Daily Steps: 10382

Aug. 9, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 44: Legs

  • 3x Seated Leg Curl (Machine)
  • 4x V Squat
  • 3x Leg Press

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 100.0 14
Seated Leg Curl (Machine) 115.0 10
Seated Leg Curl (Machine) 115.0 10
(W) V Squat 90.0 6
V Squat 180.0 7
V Squat 180.0 7
V Squat 180.0 7
Leg Press 360.0 11
Leg Press 360.0 10
Leg Press 360.0 9

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim (0:15:21)

Daily Steps: 6128

Aug. 10, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 45: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Cable)
  • 3x Triceps Extension (Cable)
  • 3x Incline Curl (Dumbbell)
  • 2x Seated Dip
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 162.5 9
Triceps Pushdown (Cable - Straight Bar) 162.5 9
Triceps Pushdown (Cable - Straight Bar) 162.5 8
Triceps Pushdown (Cable - Straight Bar) 162.5 8
Bicep Curl (Cable) 132.5 11
Bicep Curl (Cable) 132.5 9
Bicep Curl (Cable) 132.5 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Seated Dip 150.0 15
Seated Dip 160.0 13
Hammer Curl (Dumbbell) 40.0 11
Hammer Curl (Dumbbell) 40.0 11

Daily Steps: 7309

Aug. 11, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 46: Back, Chest

  • 3x Seated Row (Cable)
  • 3x Lat Pulldown (Cable)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Supine press (plate loaded)

More Detail

Exercise Weight Reps
Seated Row (Cable) 152.0 8
Seated Row (Cable) 152.0 8
Seated Row (Cable) 152.0 8
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 160.0 9
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 6
Supine press (plate loaded) 180.0 10
Supine press (plate loaded) 180.0 8
Supine press (plate loaded) 180.0 7

Daily Steps: 6546

Aug. 12, 2026

Weight: 176.0

Weightlifting Rest Day.

Daily Steps: 7849

Aug. 13, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 48: S4: Shoulders

  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Lateral Raise (Cable)
  • 3x Reverse Fly (Dumbbell)

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Dumbbell) 40.0 8
Seated Overhead Press (Dumbbell) 60.0 8
Seated Overhead Press (Dumbbell) 60.0 7
Seated Overhead Press (Dumbbell) 60.0 5
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 13
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 30.0 12
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 11

Daily Steps: 5927

Aug. 14, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Maintain Day 49: S4: Arms 1

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 162.5 8
Triceps Pushdown (Cable - Straight Bar) 162.5 8
Triceps Pushdown (Cable - Straight Bar) 162.5 7
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Bicep Curl (Cable) 132.5 10
Bicep Curl (Cable) 132.5 8
Bicep Curl (Cable) 132.5 9
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 6
Preacher Curl (Barbell) 95.0 5
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12

Daily Steps: 2878

Aug. 15, 2026

Weight: 175.0

Program: Favorite 3-day, but with break outs

Maintain Day 50: S4: Back, Chest 1

  • 3x Pull Up
  • 3x Low Row (Cable)
  • 5x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 0.0 8
Pull Up 0.0 8
Low Row (Cable) 162.5 10
Low Row (Cable) 162.5 9
Low Row (Cable) 162.5 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 2
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 7
Shrug (Dumbbell) 90.0 14
Shrug (Dumbbell) 90.0 12
Shrug (Dumbbell) 90.0 12

Daily Steps: 8021

Aug. 16, 2026

Weight: 174.9

Weightlifting Rest Day.

Daily Steps: 3536

Aug. 17, 2026

Weight: 175.1

Program: Favorite 3-day, but with break outs

Maintain Day 52: S4: Legs

  • 3x Lying Leg Curl (plate loaded)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Leg Extension (Plate Loaded)
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Lying Leg Curl (plate loaded) 70.0 12
Lying Leg Curl (plate loaded) 75.0 12
Lying Leg Curl (plate loaded) 75.0 10
(W) Hack Squat 110.0 6
(W) Hack Squat 110.0 6
Hack Squat 180.0 10
Hack Squat 180.0 9
Hack Squat 180.0 6
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 8
Leg Extension (Plate Loaded) 120.0 10
Leg Extension (Plate Loaded) 120.0 9
Leg Extension (Plate Loaded) 120.0 8
Calf Raise (Hack Squat Machine) 270.0 14
Calf Raise (Hack Squat Machine) 270.0 10
Calf Raise (Hack Squat Machine) 270.0 11

Daily Steps: 5720

Aug. 18, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Maintain Day 53: S4: Arms 2

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 162.5 10
Triceps Pushdown (Cable - Straight Bar) 162.5 9
Triceps Pushdown (Cable - Straight Bar) 162.5 9
Triceps Pushdown (Cable - Straight Bar) 162.5 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 7
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 7
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 10
Hammer Curl (Cable) 130.0 10
Hammer Curl (Cable) 130.0 9

Daily Steps: 5886

Aug. 19, 2026

Weight: 175.3

Program: Favorite 3-day, but with break outs

Maintain Day 54: S4: Back, Chest 2

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 4x Bench Press (Dumbbell)
  • 3x Incline Chest Fly (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 10
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 4
Incline Chest Fly (Dumbbell) 40.0 10
Incline Chest Fly (Dumbbell) 40.0 10
Incline Chest Fly (Dumbbell) 40.0 10

Daily Steps: 5309

Aug. 20, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Maintain Day 55: S4: Shoulders

  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Lateral Raise (Cable)
  • 3x Reverse Fly (Dumbbell)

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Dumbbell) 40.0 8
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 5
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 13
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 11
Reverse Fly (Dumbbell) 25.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:13:03)

Daily Steps: 6567

Aug. 21, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Maintain Day 56: S4: Arms 1

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 162.5 11
Triceps Pushdown (Cable - Straight Bar) 162.5 10
Triceps Pushdown (Cable - Straight Bar) 162.5 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 7
Bicep Curl (Cable) 132.5 12
Bicep Curl (Cable) 132.5 10
Bicep Curl (Cable) 132.5 10
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 6
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 10

Daily Steps: 6499

Aug. 22, 2026

Weight: 175.2

Weightlifting Rest Day.