Workout and Weight History

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April 6, 2022

Weight: 181.5

Program: Arms Focus

AF Day 5: Upper 2

  • 3x Lower Chest Fly
  • 4x Incline Bench Press (Barbell)
  • 3x Reverse Fly (Cable)
  • 3x Lateral Raise (Dumbbell)
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
Lower Chest Fly 70.0 14
Lower Chest Fly 70.0 14
Lower Chest Fly 70.0 12
Incline Bench Press (Barbell) 145.0 15
Incline Bench Press (Barbell) 155.0 12
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 165.0 7
Reverse Fly (Cable) 30.0 14
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 12
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 12
Lat Pulldown (Cable) 140.0 14
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8

Daily Steps: 4734

April 7, 2022

Weight: 181.4

Program: Arms Focus

AF Day 6: Arms 3

  • 2x Side Bend (Dumbbell)
  • 4x Incline Curl (Dumbbell)
  • 3x Reverse Grip Curl (Cable)
  • 2x Bicep Curl (Barbell)
  • 2x Drag Curl (barbell)
  • 1x 21 Curls
  • 3x Skullcrusher (Barbell)
  • 4x Triceps Pushdown (Rope)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Side Bend (Dumbbell) 60.0 25
Side Bend (Dumbbell) 60.0 25
Incline Curl (Dumbbell) 45.0 13
Incline Curl (Dumbbell) 45.0 13
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Reverse Grip Curl (Cable) 130.0 13
Reverse Grip Curl (Cable) 130.0 13
Reverse Grip Curl (Cable) 130.0 13
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 105.0 8
Drag Curl (barbell) 105.0 6
Drag Curl (barbell) 105.0 6
21 Curls 45.0 24
Skullcrusher (Barbell) 100.0 12
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 9
Triceps Pushdown (Rope) 110.0 12
Triceps Pushdown (Rope) 110.0 12
Triceps Pushdown (Rope) 120.0 8
Triceps Pushdown (Rope) 120.0 8
Shrug (Hex Bar) 240.0 23
Shrug (Hex Bar) 240.0 22
Shrug (Hex Bar) 240.0 20

Daily Steps: 3784

April 8, 2022

Weight: 181.6

Weightlifting Rest Day.

Daily Steps: 3566

April 9, 2022

Weight: 181.6

Program: Arms Focus

AF Day 1: Upper

  • 2x Hanging Knee Raise
  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 4x Kneeling Overhead Press (Dumbell)
  • 2x Lateral Raise (Cable)
  • 3x Incline Row (Dumbbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise 0.0 13
Hanging Knee Raise 0.0 12
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 14
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 215.0 5
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 9
Kneeling Overhead Press (Dumbell) 50.0 13
Kneeling Overhead Press (Dumbell) 50.0 11
Kneeling Overhead Press (Dumbell) 55.0 6
Kneeling Overhead Press (Dumbell) 55.0 6
Lateral Raise (Cable) 35.0 12
Lateral Raise (Cable) 35.0 10
Incline Row (Dumbbell) 75.0 12
Incline Row (Dumbbell) 75.0 12
Incline Row (Dumbbell) 75.0 12

Daily Steps: 5277

April 10, 2022

Weight: 181.6

Program: Arms Focus

AF: Arms 1

  • 2x Cable Crunch
  • 4x EZ Curl
  • 2x Hammer Curl (Dumbbell)
  • 3x Goblet Curl
  • 3x Close Grip Ben H Press (Hammer Bar)
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Cable Crunch 160.0 23
Cable Crunch 160.0 23
EZ Curl 100.0 15
EZ Curl 100.0 13
EZ Curl 110.0 10
EZ Curl 110.0 8
Hammer Curl (Dumbbell) 55.0 11
Hammer Curl (Dumbbell) 55.0 11
Goblet Curl 85.0 12
Goblet Curl 85.0 12
Goblet Curl 85.0 12
Close Grip Ben H Press (Hammer Bar) 155.0 10
Close Grip Ben H Press (Hammer Bar) 155.0 10
Close Grip Ben H Press (Hammer Bar) 155.0 10
Triceps Pushdown (Reverse Grip) 140.0 15
Triceps Pushdown (Reverse Grip) 140.0 13
Triceps Pushdown (Reverse Grip) 140.0 12

Daily Steps: 3782

April 11, 2022

Weight: 181.7

Program: Arms Focus

AF Day 3: Lower

  • 2x Hanging Knee Raise With Twist
  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Hanging Knee Raise With Twist 0.0 11
Hanging Knee Raise With Twist 0.0 11
(W) Front Squat (Barbell) 95.0 7
Front Squat (Barbell) 155.0 11
Front Squat (Barbell) 155.0 11
Front Squat (Barbell) 165.0 9
Front Squat (Barbell) 165.0 8
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 295.0 5
Deadlift (Barbell) 295.0 5
Deadlift (Barbell) 295.0 5
Leg Press 180.0 23
Leg Press 200.0 12
Leg Press 200.0 12
Hip Thrust (Barbell) 195.0 14
Hip Thrust (Barbell) 195.0 14
Hip Thrust (Barbell) 195.0 14
Romanian Deadlift (Barbell) 195.0 13
Romanian Deadlift (Barbell) 195.0 13
Romanian Deadlift (Barbell) 195.0 8

Daily Steps: 4718

April 12, 2022

Weight: 181.7

Weightlifting Rest Day.

Daily Steps: 6438

April 13, 2022

Weight: 181.7

Program: Arms Focus

AF Day 4: Arms 2

  • 2x Hanging Leg Raise
  • 4x Hammer Curl (Barbell)
  • 3x Barbell Spider Curl
  • 6x Dumbbell Curl - Run The Rack
  • 4x Triceps Extension (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 10
Hammer Curl (Barbell) 100.0 13
Hammer Curl (Barbell) 100.0 13
Hammer Curl (Barbell) 110.0 10
Hammer Curl (Barbell) 110.0 10
Barbell Spider Curl 85.0 12
Barbell Spider Curl 85.0 12
Barbell Spider Curl 85.0 12
Dumbbell Curl - Run The Rack 55.0 8
Dumbbell Curl - Run The Rack 50.0 5
Dumbbell Curl - Run The Rack 45.0 4
Dumbbell Curl - Run The Rack 40.0 5
Dumbbell Curl - Run The Rack 35.0 6
Dumbbell Curl - Run The Rack 30.0 8
Triceps Extension (Cable) 130.0 14
Triceps Extension (Cable) 130.0 14
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 9

Daily Steps: 8006

April 14, 2022

Weight: 181.7

Program: Arms Focus

AF Day 5: Upper 2

  • 3x Lower Chest Fly
  • 4x Incline Bench Press (Barbell)
  • 3x Reverse Fly (Cable)
  • 3x Lateral Raise (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
Lower Chest Fly 70.0 15
Lower Chest Fly 70.0 15
Lower Chest Fly 70.0 13
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Reverse Fly (Cable) 30.0 15
Reverse Fly (Cable) 30.0 14
Reverse Fly (Cable) 30.0 12
Lateral Raise (Dumbbell) 30.0 15
Lateral Raise (Dumbbell) 30.0 13
Lateral Raise (Dumbbell) 30.0 13
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Seated Row (Cable) 150.0 17
Seated Row (Cable) 150.0 17
Seated Row (Cable) 150.0 17

Daily Steps: 6843

April 15, 2022

Weight: 181.8

Weightlifting Rest Day.

Daily Steps: 8518

April 16, 2022

Weight: 181.8

Weightlifting Rest Day.

Daily Steps: 6167

April 17, 2022

Weight: 181.8

Program: Arms Focus

Midday Workout

  • 6x Bench Press (Barbell)
  • 3x Incline Press (Cables)
  • 2x Cable Fly (Flat Bench)
  • 3x Kneeling Overhead Press (Dumbell)
  • 3x Incline Lateral Raise (dumbell)
  • 4x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 195.0 11
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Incline Press (Cables) 60.0 15
Incline Press (Cables) 70.0 11
Incline Press (Cables) 70.0 11
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Kneeling Overhead Press (Dumbell) 50.0 10
Kneeling Overhead Press (Dumbell) 50.0 9
Kneeling Overhead Press (Dumbell) 50.0 7
Incline Lateral Raise (dumbell) 20.0 15
Incline Lateral Raise (dumbell) 20.0 15
Incline Lateral Raise (dumbell) 25.0 11
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7

Daily Steps: 4233

April 18, 2022

Weight: 181.8

Program: Arms Focus

Afternoon Workout

  • 4x Lat Pushdown (Kneeling, Rope)
  • 5x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x Seated Row (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 120.0 15
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 9
(W) Pendlay Row (Barbell) 95.0 6
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 155.0 9
Pendlay Row (Barbell) 175.0 7
Pendlay Row (Barbell) 175.0 6
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 7
Seated Row (Cable) 150.0 20
Seated Row (Cable) 150.0 20
Seated Row (Cable) 150.0 18
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 260.0 12
Shrug (Hex Bar) 260.0 12

Daily Steps: 5668

April 19, 2022

Weight: 181.9

Program: Arms Focus

Afternoon Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 4x Arnold Curl
  • 3x Barbell Spider Curl

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 200.0 14
Leg Press 200.0 14
Leg Press 200.0 14
Hip Thrust (Barbell) 195.0 15
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Arnold Curl 50.0 12
Arnold Curl 50.0 12
Arnold Curl 55.0 8
Arnold Curl 55.0 8
Barbell Spider Curl 85.0 12
Barbell Spider Curl 85.0 12
Barbell Spider Curl 85.0 12

Daily Steps: 4772

April 20, 2022

Weight: 181.9

Program: Arms Focus

Morning Workout

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lateral Raise (Cable)
  • 4x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 40.0 20
Incline Fly (Cables) 50.0 15
Incline Fly (Cables) 60.0 12
Incline Bench Press (Dumbbell) 65.0 15
Incline Bench Press (Dumbbell) 70.0 12
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 9
Overhead Press (Barbell, Kneeling) 95.0 10
Overhead Press (Barbell, Kneeling) 105.0 7
Overhead Press (Barbell, Kneeling) 105.0 7
Lateral Raise (Cable) 32.5 14
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 14
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:38)

Daily Steps: 6649

April 21, 2022

Weight: 181.9

Weightlifting Rest Day.

Daily Steps: 2612

April 22, 2022

Weight: 181.8

Program: Arms Focus

Midday Workout

  • 3x Lat Pullover (Back, Dumbbell)
  • 4x T Bar Row (Chest Supported)
  • 4x Lat Pulldown (Cable)
  • 3x Low Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pullover (Back, Dumbbell) 30.0 15
Lat Pullover (Back, Dumbbell) 35.0 10
Lat Pullover (Back, Dumbbell) 35.0 10
T Bar Row (Chest Supported) 85.0 15
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 100.0 8
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 150.0 7
Lat Pulldown (Cable) 150.0 7
Low Row (Cable) 100.0 12
Low Row (Cable) 100.0 15
Low Row (Cable) 110.0 12
Shrug (Dumbbell) 80.0 23
Shrug (Dumbbell) 80.0 23
Shrug (Dumbbell) 80.0 20

Daily Steps: 4142

April 23, 2022

Weight: 181.8

Program: Arms Focus

Midday Workout

  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 4x Bicep Curl (Cable)
  • 3x Hammer Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 135.0 12
Front Squat (Barbell) 155.0 10
Front Squat (Barbell) 165.0 6
Front Squat (Barbell) 165.0 6
(W) Deadlift (Barbell) 135.0 4
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Deadlift (Barbell) 295.0 4
Bicep Curl (Cable) 130.0 15
Bicep Curl (Cable) 130.0 15
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 10
Hammer Curl (Barbell) 95.0 10
Hammer Curl (Barbell) 95.0 10
Hammer Curl (Barbell) 95.0 8

Daily Steps: 3283

April 24, 2022

Weight: 182.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:23)

Daily Steps: 4374

April 25, 2022

Weight: 182.0

Program: Arms Focus

Push 1

  • 6x Bench Press (Barbell)
  • 2x Incline Press (Cables)
  • 3x Cable Fly (Flat Bench)
  • 3x Kneeling Overhead Press (Dumbell)
  • 3x Incline Lateral Raise (dumbell)
  • 4x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 155.0 4
Bench Press (Barbell) 195.0 12
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 3
Incline Press (Cables) 70.0 13
Incline Press (Cables) 70.0 12
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 11
Cable Fly (Flat Bench) 70.0 7
Kneeling Overhead Press (Dumbell) 50.0 11
Kneeling Overhead Press (Dumbell) 50.0 8
Kneeling Overhead Press (Dumbell) 50.0 6
Incline Lateral Raise (dumbell) 25.0 12
Incline Lateral Raise (dumbell) 25.0 12
Incline Lateral Raise (dumbell) 25.0 13
Triceps Extension (Cable) 130.0 13
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 6

Daily Steps: 5106

April 26, 2022

Weight: 181.9

Program: Shorten Workouts, Grow Back

SWGB: Back 1

  • 3x Lat Pullover (Back, Dumbbell)
  • 4x T Bar Row (Chest Supported)
  • 4x Lat Pulldown (Cable)
  • 3x Low Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pullover (Back, Dumbbell) 30.0 15
Lat Pullover (Back, Dumbbell) 35.0 12
Lat Pullover (Back, Dumbbell) 35.0 12
T Bar Row (Chest Supported) 90.0 13
T Bar Row (Chest Supported) 95.0 11
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 7
Low Row (Cable) 110.0 14
Low Row (Cable) 110.0 14
Low Row (Cable) 110.0 14
Shrug (Dumbbell) 80.0 25
Shrug (Dumbbell) 80.0 25
Shrug (Dumbbell) 80.0 22

Daily Steps: 7112

April 27, 2022

Weight: 182.0

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 1

  • 5x Front Squat (Barbell)
  • 4x Deadlift (Barbell)

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 95.0 6
Front Squat (Barbell) 135.0 13
Front Squat (Barbell) 155.0 11
Front Squat (Barbell) 165.0 8
Front Squat (Barbell) 165.0 8
(W) Deadlift (Barbell) 135.0 5
(W) Deadlift (Barbell) 225.0 3
Deadlift (Barbell) 295.0 6
Deadlift (Barbell) 295.0 6

SWGB: Legs/Biceps 1

  • 4x Bicep Curl (Cable)
  • 3x Hammer Curl (Barbell)
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 130.0 17
Bicep Curl (Cable) 130.0 17
Bicep Curl (Cable) 140.0 13
Bicep Curl (Cable) 140.0 12
Hammer Curl (Barbell) 95.0 11
Hammer Curl (Barbell) 95.0 11
Hammer Curl (Barbell) 95.0 11
21 Curls 45.0 21

Daily Steps: 3920

April 28, 2022

Weight: 182.0

Weightlifting Rest Day.

Daily Steps: 4910

April 29, 2022

Weight: 182.0

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 50.0 17
Incline Fly (Cables) 60.0 13
Incline Fly (Cables) 60.0 10
Incline Bench Press (Dumbbell) 70.0 13
Incline Bench Press (Dumbbell) 70.0 13
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Overhead Press (Barbell, Kneeling) 95.0 11
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 7
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 7
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 8

Daily Steps: 4041

April 30, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Back 2

  • 4x Lat Pushdown (Kneeling, Rope)
  • 4x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x Meadows Row
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 130.0 14
Lat Pushdown (Kneeling, Rope) 130.0 14
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 8
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 155.0 10
Pendlay Row (Barbell) 175.0 8
Pendlay Row (Barbell) 175.0 8
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 6
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Shrug (Hex Bar) 260.0 13
Shrug (Hex Bar) 260.0 13
Shrug (Hex Bar) 260.0 13

Daily Steps: 6018