Workout and Weight History

Jump to:

Aug. 23, 2026

Weight: 175.2

Weightlifting Rest Day.

Daily Steps: 3020

Aug. 24, 2026

Weight: 175.2

Weightlifting Rest Day.

Daily Steps: 5299

Aug. 25, 2026

Weight: 175.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:36:56)

Daily Steps: 10990

Aug. 26, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Vacation Workout: Back, Chest

  • 3x Lat Pulldown (Cable)
  • 3x Seated Row (Machine)
  • 5x Bench Press (Barbell)
  • 2x Cable Crossover Press
  • 3x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 160.0 9
Seated Row (Machine) 130.0 10
Seated Row (Machine) 130.0 10
Seated Row (Machine) 130.0 10
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 6
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 7

Daily Steps: 8066

Aug. 27, 2026

Weight: 175.2

Weightlifting Rest Day.

Daily Steps: 3924

Aug. 28, 2026

Weight: 175.2

Weightlifting Rest Day.

Daily Steps: 4562

Aug. 29, 2026

Weight: 175.2

Weightlifting Rest Day.

Daily Steps: 3481

Aug. 30, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

First Day Back From Vacation: 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) 152.5 9
Triceps Pushdown (Cable - Straight Bar) 152.5 9
Triceps Pushdown (Cable - Straight Bar) 152.5 10
Triceps Pushdown (Cable - Straight Bar) 152.5 9
Triceps Extension (Cable) 122.5 12
Triceps Extension (Cable) 122.5 10
Triceps Extension (Cable) 122.5 12
Triceps Extension (Cable) 130.0 11
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Hammer Curl (Cable) 122.5 10
Hammer Curl (Cable) 122.5 9

Daily Steps: 5021

Aug. 31, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Post-Vacation Reset Day 2: 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 7
Pull Up 0.0 6
Pull Up 0.0 7
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 8
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 6
Incline Chest Fly (Dumbbell) 40.0 10
Incline Chest Fly (Dumbbell) 40.0 10
Incline Chest Fly (Dumbbell) 40.0 10

Daily Steps: 5103

Sept. 1, 2026

Weight: 175.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:30)

Daily Steps: 5072

Sept. 2, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Post-Vacation Reset Day 4: 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 10
Lying Leg Curl (plate loaded) 70.0 10
Lying Leg Curl (plate loaded) 70.0 9
(W) Hack Squat 110.0 6
(W) Hack Squat 110.0 6
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Leg Press 290.0 9
Leg Press 290.0 10
Leg Press 290.0 9
Leg Extension (Plate Loaded) 115.0 11
Leg Extension (Plate Loaded) 115.0 8
Leg Extension (Plate Loaded) 115.0 6
Calf Raise (Hack Squat Machine) 250.0 12
Calf Raise (Hack Squat Machine) 250.0 10
Calf Raise (Hack Squat Machine) 250.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:15:03)
  • 🚶‍♂️ Outdoor Walk (0:13:00)

Daily Steps: 7190

Sept. 3, 2026

Weight: 175.1

Program: Favorite 3-day, but with break outs

Post-Vacation Reset Day 5: S4: Arms 1

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 1x 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 6
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 7
Skullcrusher (Barbell) 95.0 6
Bicep Curl (Cable) 132.5 9
Bicep Curl (Cable) 132.5 8
Bicep Curl (Cable) 122.5 10
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 6
Preacher Curl (Barbell) 85.0 8
Hammer Curl (Dumbbell) 45.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:15:35)

Daily Steps: 5370

Sept. 4, 2026

Weight: 175.2

Program: Favorite 3-day, but with break outs

Post-Vacation Reset Day 6: 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 8
Pull Up 0.0 7
Low Row (Cable) 162.5 12
Low Row (Cable) 162.5 9
Low Row (Cable) 162.5 9
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 2
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 7
Shrug (Dumbbell) 90.0 16
Shrug (Dumbbell) 90.0 14
Shrug (Dumbbell) 90.0 14

Daily Steps: 5734

Sept. 5, 2026

Weight: 175.4

Weightlifting Rest Day.

Daily Steps: 7042

Sept. 6, 2026

Weight: 175.4

Program: Favorite 3-day, but with break outs

Bulk Day 2: 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) 55.0 10
Seated Overhead Press (Dumbbell) 55.0 9
Seated Overhead Press (Dumbbell) 55.0 8
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 11
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 8
Reverse Fly (Dumbbell) 25.0 8
Reverse Fly (Dumbbell) 25.0 8
Reverse Fly (Dumbbell) 25.0 8

Daily Steps: 11671

Sept. 7, 2026

Weight: 175.4

Program: Favorite 3-day, but with break outs

Bulk Day 3: 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) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 152.5 7
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Bicep Curl (Barbell) 100.0 8
Bicep Curl (Barbell) 100.0 8
Bicep Curl (Barbell) 100.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Hammer Curl (Cable) 130.0 8
Hammer Curl (Cable) 120.0 10

Daily Steps: 5811

Sept. 8, 2026

Weight: 175.4

Program: Favorite 3-day, but with break outs

Bulk Day 4: 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 7
Pull Up 0.0 6
T Bar Row (Chest Supported) 85.0 8
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) 80.0 9
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Incline Chest Fly (Dumbbell) 45.0 9
Incline Chest Fly (Dumbbell) 45.0 8
Incline Chest Fly (Dumbbell) 40.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:16:38)

Daily Steps: 6507

Sept. 9, 2026

Weight: 175.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:19:43)
  • 🚶‍♂️ Outdoor Walk (0:15:05)

Daily Steps: 6093

Sept. 10, 2026

Weight: 175.9

Program: Favorite 3-day, but with break outs

Bulk Day 6: 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) 75.0 10
Lying Leg Curl (plate loaded) 75.0 10
Lying Leg Curl (plate loaded) 75.0 9
(W) Hack Squat 110.0 6
(W) Hack Squat 110.0 6
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 7
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 6
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) 230.0 14
Calf Raise (Hack Squat Machine) 230.0 13
Calf Raise (Hack Squat Machine) 230.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:15:13)

Daily Steps: 6468

Sept. 11, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Bulk Day 7: 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) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 6
Triceps Pushdown (Cable - Straight Bar) 150.0 8
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 6
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Hammer Curl (Dumbbell) 50.0 7
Hammer Curl (Dumbbell) 50.0 6

Daily Steps: 5289

Sept. 12, 2026

Weight: 176.0

Weightlifting Rest Day.

Daily Steps: 5878

Sept. 13, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Bulk Day 9: 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 6
Low Row (Cable) 170.0 8
Low Row (Cable) 170.0 8
Low Row (Cable) 170.0 8
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 4
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 7
Incline Bench Press (Dumbbell) 70.0 6
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 13
Shrug (Dumbbell) 90.0 13

Daily Steps: 3710

Sept. 14, 2026

Weight: 176.0

Program: Favorite 3-day, but with break outs

Bulk Day 10: 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 8
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 12
Lateral Raise (Cable) 32.5 12
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 11