Workout and Weight History

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Sept. 17, 2026

Weight: 176.9

Program: Favorite 3-day, but with break outs

Bulk Day 13: S4: Back, Chest 2

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

More Detail

Exercise Weight Reps
Pull Up 0.0 9
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 8
T Bar Row (Chest Supported) 85.0 8
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 5
Incline Chest Fly (Dumbbell) 45.0 8
Incline Chest Fly (Dumbbell) 45.0 10
Incline Chest Fly (Dumbbell) 40.0 8
Shrug (Hex Bar) 240.0 13
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 8

Daily Steps: 3994

Sept. 18, 2026

Weight: 176.9

Program: Favorite 3-day, but with break outs

Bulk Day 14: 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) 80.0 10
Lying Leg Curl (plate loaded) 80.0 10
Lying Leg Curl (plate loaded) 80.0 8
(W) Hack Squat 110.0 6
(W) Hack Squat 110.0 6
Hack Squat 180.0 8
Hack Squat 180.0 6
Hack Squat 180.0 7
Leg Press 320.0 10
Leg Press 320.0 8
Leg Press 320.0 9
Leg Extension (Plate Loaded) 125.0 10
Leg Extension (Plate Loaded) 125.0 10
Leg Extension (Plate Loaded) 125.0 9
Calf Raise (Hack Squat Machine) 270.0 12
Calf Raise (Hack Squat Machine) 270.0 10
Calf Raise (Hack Squat Machine) 270.0 10

Daily Steps: 4220

Sept. 19, 2026

Weight: 177.1

Weightlifting Rest Day.

Daily Steps: 5797

Sept. 20, 2026

Weight: 177.2

Program: Favorite 3-day, but with break outs

Bulk Day 16: 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 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 100.0 8
Skullcrusher (Barbell) 100.0 8
Skullcrusher (Barbell) 100.0 7
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 7
Bicep Curl (Cable) 140.0 8
Preacher Curl (Barbell) 90.0 6
Preacher Curl (Barbell) 90.0 6
Preacher Curl (Barbell) 90.0 4
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:19:11)

Daily Steps: 5405

Sept. 21, 2026

Weight: 177.4

Program: Favorite 3-day, but with break outs

Bulk Day 17: 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 6
Pull Up 0.0 5
Low Row (Cable) 170.0 9
Low Row (Cable) 170.0 8
Low Row (Cable) 170.0 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 6
Shrug (Dumbbell) 100.0 12
Shrug (Dumbbell) 100.0 11
Shrug (Dumbbell) 100.0 9

Daily Steps: 6370

Sept. 22, 2026

Weight: 177.3

Program: Favorite 3-day, but with break outs

Bulk Day 18: 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 7
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 5
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 25.0 11

Daily Steps: 5640

Sept. 23, 2026

Weight: 177.4

Program: Favorite 3-day, but with break outs

Bulk Day 19: 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 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 170.0 6
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 9
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 7
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Hammer Curl (Cable) 130.0 11
Hammer Curl (Cable) 130.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:15:55)

Daily Steps: 4881

Sept. 24, 2026

Weight: 177.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:43)

Daily Steps: 4477

Sept. 25, 2026

Weight: 177.6

Program: Favorite 3-day, but with break outs

Bulk Day 21: S4: Back, Chest 2

  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 4x Bench Press (Dumbbell)
  • 3x Incline Chest Fly (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
High Row (cable) 150.0 10
High Row (cable) 150.0 9
High Row (cable) 150.0 8
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 88.0 8
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 5
Incline Chest Fly (Dumbbell) 45.0 8
Incline Chest Fly (Dumbbell) 45.0 10
Incline Chest Fly (Dumbbell) 45.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 12

Daily Steps: 3991

Sept. 26, 2026

Weight: 177.7

Program: Favorite 3-day, but with break outs

Bulk Day 22: 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) 80.0 10
Lying Leg Curl (plate loaded) 80.0 10
Lying Leg Curl (plate loaded) 80.0 9
(W) Hack Squat 110.0 5
(W) Hack Squat 110.0 6
Hack Squat 180.0 9
Hack Squat 180.0 6
Hack Squat 180.0 6
Leg Press 320.0 11
Leg Press 320.0 10
Leg Press 320.0 9
Leg Extension (Plate Loaded) 125.0 10
Leg Extension (Plate Loaded) 125.0 10
Leg Extension (Plate Loaded) 125.0 8
Calf Raise (Hack Squat Machine) 230.0 12
Calf Raise (Hack Squat Machine) 230.0 9
Calf Raise (Hack Squat Machine) 270.0 11

Daily Steps: 4126

Sept. 27, 2026

Weight: 177.7

Weightlifting Rest Day.

Daily Steps: 2231

Sept. 28, 2026

Weight: 177.7

Program: Favorite 3-day, but with break outs

Bulk Day 24: 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 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 100.0 9
Skullcrusher (Barbell) 100.0 8
Skullcrusher (Barbell) 100.0 6
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 8
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 7
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10

Daily Steps: 5018

Sept. 29, 2026

Weight: 177.7

Program: Favorite 3-day, but with break outs

Bulk Day 25: 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 7
Pull Up 0.0 6
Pull Up 0.0 6
Low Row (Cable) 170.0 10
Low Row (Cable) 170.0 10
Low Row (Cable) 170.0 7
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 230.0 4
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 75.0 5
Shrug (Dumbbell) 100.0 15
Shrug (Dumbbell) 100.0 8
Shrug (Dumbbell) 100.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:13:53)

Daily Steps: 9496

Sept. 30, 2026

Weight: 177.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:16:37)

Daily Steps: 7267

Oct. 1, 2026

Weight: 178.1

Program: Favorite 3-day, but with break outs

Bulk Day 27: 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 8
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 12
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 9
Lateral Raise (Cable) 35.0 8
Reverse Fly (Dumbbell) 25.0 12
Reverse Fly (Dumbbell) 30.0 10
Reverse Fly (Dumbbell) 30.0 8

Daily Steps: 6713

Oct. 2, 2026

Weight: 178.5

Program: Favorite 3-day, but with break outs

Bulk Day 28: 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 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 6
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 100.0 9
Bicep Curl (Barbell) 100.0 8
Incline Curl (Dumbbell) 45.0 11
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 5

Daily Steps: 5195

Oct. 3, 2026

Weight: 178.5

Program: Favorite 3-day, but with break outs

Bulk Day 29: S4: Back, Chest 2

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

More Detail

Exercise Weight Reps
High Row (cable) 150.0 9
High Row (cable) 150.0 8
High Row (cable) 150.0 8
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 9
(W) Bench Press (Dumbbell) 55.0 8
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 5
Bench Press (Dumbbell) 85.0 4
Incline Chest Fly (Dumbbell) 45.0 9
Incline Chest Fly (Dumbbell) 45.0 9
Incline Chest Fly (Dumbbell) 45.0 9

Daily Steps: 5125

Oct. 4, 2026

Weight: 179.2

Weightlifting Rest Day.

Daily Steps: 3453

Oct. 5, 2026

Weight: 179.2

Program: Favorite 3-day, but with break outs

Bulk Day 31: 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) 80.0 10
Lying Leg Curl (plate loaded) 80.0 10
Lying Leg Curl (plate loaded) 80.0 10
(W) Hack Squat 110.0 5
(W) Hack Squat 110.0 6
Hack Squat 180.0 10
Hack Squat 180.0 8
Hack Squat 180.0 6
Leg Press 360.0 8
Leg Press 360.0 8
Leg Press 360.0 5
Leg Extension (Plate Loaded) 125.0 11
Leg Extension (Plate Loaded) 125.0 8
Leg Extension (Plate Loaded) 125.0 8
Calf Raise (Hack Squat Machine) 270.0 12
Calf Raise (Hack Squat Machine) 270.0 10
Calf Raise (Hack Squat Machine) 270.0 12

Daily Steps: 5719

Oct. 6, 2026

Weight: 179.5

Program: Favorite 3-day, but with break outs

Bulk Day 32: S4: Arms 1

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

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 8
Triceps Pushdown (Cable - Straight Bar) 170.0 6
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 100.0 8
Skullcrusher (Barbell) 100.0 6
Skullcrusher (Barbell) 100.0 5
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 7
Preacher Curl (Barbell) 90.0 6
Preacher Curl (Barbell) 90.0 6
Preacher Curl (Barbell) 90.0 6

Daily Steps: 6345

Oct. 7, 2026

Weight: 179.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:15:35)

Daily Steps: 6525

Oct. 8, 2026

Weight: 179.7

Program: Favorite 3-day, but with break outs

Bulk Day 34: S4: Back, Chest 1

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

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 7
Pull Up 0.0 7
Low Row (Cable) 170.0 10
Low Row (Cable) 170.0 10
Low Row (Cable) 170.0 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 230.0 5
Bench Press (Barbell) 230.0 4
Bench Press (Barbell) 230.0 3
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6

Daily Steps: 4311

Oct. 9, 2026

Weight: 179.8

Program: Favorite 3-day, but with break outs

Bulk Day 35: 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 8
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 12
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Reverse Fly (Dumbbell) 30.0 10
Reverse Fly (Dumbbell) 30.0 9
Reverse Fly (Dumbbell) 30.0 8

Daily Steps: 6745

Oct. 10, 2026

Weight: 179.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:25:36)

Daily Steps: 11490

Oct. 11, 2026

Weight: 179.8

Weightlifting Rest Day.

Daily Steps: 2305