Workout and Weight History

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May 1, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 2

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 4x Arnold Curl
  • 3x Barbell Spider Curl

More Detail

Exercise Weight Reps
Hack Squat 90.0 12
Hack Squat 90.0 12
Hack Squat 110.0 11
Hack Squat 110.0 11
Leg Press 200.0 16
Leg Press 200.0 16
Leg Press 200.0 16
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 50.0 8
Arnold Curl 50.0 8
Barbell Spider Curl 85.0 13
Barbell Spider Curl 85.0 13
Barbell Spider Curl 85.0 10

Daily Steps: 4271

May 2, 2022

Weight: 182.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:34)

Daily Steps: 4411

May 3, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Push 1

  • 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) 155.0 4
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 13
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Incline Press (Cables) 70.0 12
Incline Press (Cables) 70.0 12
Incline Press (Cables) 80.0 9
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 50.0 12
Kneeling Overhead Press (Dumbell) 55.0 8
Kneeling Overhead Press (Dumbell) 55.0 6
Incline Lateral Raise (dumbell) 25.0 14
Incline Lateral Raise (dumbell) 25.0 14
Incline Lateral Raise (dumbell) 25.0 12
Triceps Extension (Cable) 130.0 14
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8

Daily Steps: 4924

May 4, 2022

Weight: 182.1

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) 35.0 13
Lat Pullover (Back, Dumbbell) 35.0 13
Lat Pullover (Back, Dumbbell) 35.0 13
T Bar Row (Chest Supported) 90.0 14
T Bar Row (Chest Supported) 95.0 12
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 150.0 7
Lat Pulldown (Cable) 150.0 8
Low Row (Cable) 110.0 15
Low Row (Cable) 120.0 11
Low Row (Cable) 120.0 11
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 21
Shrug (Dumbbell) 80.0 20

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:00)

Daily Steps: 6716

May 5, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 1

  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 2x Hip Thrust (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 14
Front Squat (Barbell) 155.0 12
Front Squat (Barbell) 165.0 9
Front Squat (Barbell) 175.0 5
(W) Deadlift (Barbell) 225.0 3
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 295.0 6
Deadlift (Barbell) 315.0 4
Deadlift (Barbell) 315.0 3
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Bicep Curl (Cable) 140.0 14
Bicep Curl (Cable) 140.0 14
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Hammer Curl (Barbell) 95.0 12
Hammer Curl (Barbell) 100.0 10
Hammer Curl (Barbell) 105.0 8

Daily Steps: 4439

May 6, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Dumbbell)
  • 2x Overhead Press (Barbell, Kneeling)
  • 2x Lateral Raise (Cable)
  • 2x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 40.0 14
Incline Fly (Cables) 60.0 12
Incline Fly (Cables) 70.0 8
Incline Bench Press (Dumbbell) 70.0 15
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 80.0 7
Overhead Press (Barbell, Kneeling) 95.0 12
Overhead Press (Barbell, Kneeling) 105.0 7
Lateral Raise (Cable) 35.0 11
Lateral Raise (Cable) 35.0 11
Skullcrusher (Barbell) 100.0 11
Skullcrusher (Barbell) 100.0 8

Daily Steps: 4615

May 7, 2022

Weight: 182.1

Weightlifting Rest Day.

Daily Steps: 5493

May 8, 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 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Pendlay Row (Barbell) 155.0 11
Pendlay Row (Barbell) 155.0 11
Pendlay Row (Barbell) 175.0 9
Pendlay Row (Barbell) 175.0 7
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
Meadows Row 75.0 11
Meadows Row 75.0 11
Meadows Row 75.0 9
Shrug (Hex Bar) 260.0 14
Shrug (Hex Bar) 260.0 14
Shrug (Hex Bar) 260.0 11

Daily Steps: 4952

May 9, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 2

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 4x Arnold Curl
  • 3x Barbell Spider Curl

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 4
Hack Squat 110.0 12
Hack Squat 110.0 12
Hack Squat 130.0 9
Hack Squat 130.0 9
Leg Press 200.0 18
Leg Press 200.0 18
Leg Press 220.0 10
Romanian Deadlift (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 12
Arnold Curl 45.0 15
Arnold Curl 50.0 11
Arnold Curl 55.0 6
Arnold Curl 55.0 6
Barbell Spider Curl 85.0 12
Barbell Spider Curl 90.0 10
Barbell Spider Curl 95.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:25)

Daily Steps: 4844

May 10, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Push 1

  • 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) 185.0 4
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 205.0 10
Bench Press (Barbell) 215.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Incline Press (Cables) 70.0 14
Incline Press (Cables) 70.0 11
Incline Press (Cables) 70.0 10
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 55.0 9
Kneeling Overhead Press (Dumbell) 55.0 9
Kneeling Overhead Press (Dumbell) 55.0 6
Incline Lateral Raise (dumbell) 25.0 15
Incline Lateral Raise (dumbell) 30.0 10
Incline Lateral Raise (dumbell) 30.0 10
Triceps Extension (Cable) 130.0 14
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:37)

Daily Steps: 6815

May 11, 2022

Weight: 182.2

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) 35.0 14
Lat Pullover (Back, Dumbbell) 35.0 14
Lat Pullover (Back, Dumbbell) 35.0 14
T Bar Row (Chest Supported) 90.0 15
T Bar Row (Chest Supported) 95.0 13
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 11
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8
Low Row (Cable) 120.0 12
Low Row (Cable) 120.0 12
Low Row (Cable) 120.0 10
Shrug (Dumbbell) 80.0 22
Shrug (Dumbbell) 80.0 22
Shrug (Dumbbell) 80.0 22

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:15:49)

Daily Steps: 5655

May 12, 2022

Weight: 182.2

Weightlifting Rest Day.

Daily Steps: 5480

May 13, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 2x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 60.0 14
Incline Fly (Cables) 60.0 13
Incline Fly (Cables) 70.0 9
Incline Bench Press (Dumbbell) 75.0 12
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 6
Lateral Raise (Cable) 35.0 12
Lateral Raise (Cable) 35.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 15
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 9

Daily Steps: 3500

May 14, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 1

  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 2x Hip Thrust (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 4x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 135.0 5
Front Squat (Barbell) 155.0 13
Front Squat (Barbell) 165.0 10
Front Squat (Barbell) 175.0 6
Front Squat (Barbell) 175.0 5
(W) Deadlift (Barbell) 225.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 315.0 3
Deadlift (Barbell) 315.0 4
Deadlift (Barbell) 315.0 4
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10

Daily Steps: 4469

May 15, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Back 2

  • 4x Lat Pushdown (Kneeling, Rope)
  • 4x Pendlay Row (Barbell)
  • 3x Pull Up
  • 2x 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 10
Pendlay Row (Barbell) 155.0 12
Pendlay Row (Barbell) 155.0 12
Pendlay Row (Barbell) 175.0 9
Pendlay Row (Barbell) 175.0 8
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 7
Meadows Row 75.0 12
Meadows Row 75.0 10
Shrug (Hex Bar) 260.0 15
Shrug (Hex Bar) 260.0 15
Shrug (Hex Bar) 260.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:43)

Daily Steps: 9951

May 16, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 2

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Barbell Spider Curl

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
Hack Squat 110.0 15
Hack Squat 130.0 12
Hack Squat 140.0 9
Hack Squat 140.0 9
Leg Press 220.0 12
Leg Press 220.0 12
Leg Press 220.0 12
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Barbell Spider Curl 85.0 12
Barbell Spider Curl 90.0 8

Daily Steps: 4214

May 17, 2022

Weight: 182.2

Program: Shorten Workouts, Grow Back

SWGB: Push 1

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 215.0 5
Bench Press (Barbell) 225.0 4
Incline Press (Cables) 70.0 15
Incline Press (Cables) 80.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Kneeling Overhead Press (Dumbell) 55.0 6
Kneeling Overhead Press (Dumbell) 55.0 5
Incline Lateral Raise (dumbell) 30.0 12
Incline Lateral Raise (dumbell) 30.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8

Daily Steps: 7746

May 18, 2022

Weight: 182.3

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) 35.0 15
Lat Pullover (Back, Dumbbell) 35.0 15
Lat Pullover (Back, Dumbbell) 35.0 15
T Bar Row (Chest Supported) 95.0 14
T Bar Row (Chest Supported) 100.0 12
T Bar Row (Chest Supported) 105.0 10
T Bar Row (Chest Supported) 105.0 8
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 120.0 8
Lat Pulldown (Cable) 120.0 9
Low Row (Cable) 120.0 14
Low Row (Cable) 120.0 14
Low Row (Cable) 120.0 14
Shrug (Dumbbell) 80.0 24
Shrug (Dumbbell) 80.0 23
Shrug (Dumbbell) 80.0 20

Daily Steps: 4635

May 19, 2022

Weight: 182.3

Weightlifting Rest Day.

Daily Steps: 8295

May 20, 2022

Weight: 182.4

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 1

  • 5x Front Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 2x Hip Thrust (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 4x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Front Squat (Barbell) 135.0 5
Front Squat (Barbell) 155.0 14
Front Squat (Barbell) 165.0 11
Front Squat (Barbell) 175.0 7
Front Squat (Barbell) 175.0 7
(W) Deadlift (Barbell) 225.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 315.0 5
Deadlift (Barbell) 315.0 5
Deadlift (Barbell) 315.0 3
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10
Bicep Curl (Cable) 150.0 12
Bicep Curl (Cable) 150.0 12
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10

Daily Steps: 6972

May 21, 2022

Weight: 182.3

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Dumbbell)
  • 2x Overhead Press (Barbell, Kneeling)
  • 2x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 10
Incline Fly (Cables) 70.0 10
Incline Fly (Cables) 70.0 9
Incline Bench Press (Dumbbell) 75.0 13
Incline Bench Press (Dumbbell) 75.0 11
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 7
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 6
Lateral Raise (Cable) 35.0 13
Lateral Raise (Cable) 35.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8

Daily Steps: 5678

May 22, 2022

Weight: 182.3

Program: Shorten Workouts, Grow Back

SWGB: Back 2

  • 4x Lat Pushdown (Kneeling, Rope)
  • 4x Pendlay Row (Barbell)
  • 3x Pull Up
  • 2x Meadows Row
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 130.0 15
Lat Pushdown (Kneeling, Rope) 130.0 15
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 8
Pendlay Row (Barbell) 155.0 12
Pendlay Row (Barbell) 165.0 10
Pendlay Row (Barbell) 175.0 8
Pendlay Row (Barbell) 175.0 8
Pull Up 0.0 7
Pull Up 0.0 7
Pull Up 0.0 6
Meadows Row 80.0 10
Meadows Row 80.0 10
Shrug (Hex Bar) 260.0 12
Shrug (Hex Bar) 260.0 12
Shrug (Hex Bar) 260.0 12

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 1.1 miles (0:06:22)

Daily Steps: 3978

May 23, 2022

Weight: 182.6

Program: Shorten Workouts, Grow Back

SWGB: Legs/Biceps 2

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Barbell Spider Curl

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 7
Hack Squat 130.0 10
Hack Squat 130.0 13
Hack Squat 140.0 10
Hack Squat 150.0 8
Leg Press 220.0 14
Leg Press 220.0 14
Leg Press 220.0 14
Romanian Deadlift (Barbell) 195.0 11
Romanian Deadlift (Barbell) 195.0 11
Romanian Deadlift (Barbell) 195.0 9
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 7
Barbell Spider Curl 85.0 12
Barbell Spider Curl 90.0 9

Daily Steps: 2870

May 24, 2022

Weight: 182.5

Program: Shorten Workouts, Grow Back

SWGB: Push 1

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 205.0 10
Bench Press (Barbell) 215.0 7
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Incline Press (Cables) 80.0 10
Incline Press (Cables) 80.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 7
Kneeling Overhead Press (Dumbell) 50.0 12
Kneeling Overhead Press (Dumbell) 55.0 8
Kneeling Overhead Press (Dumbell) 55.0 5
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 8

Daily Steps: 5910

May 25, 2022

Weight: 182.5

Program: Shorten Workouts, Grow Back

SWGB: Back 1

  • 3x Lat Pullover (Back, Dumbbell)
  • 4x T Bar Row (Chest Supported)
  • 4x Lat Pulldown (Cable)
  • 2x Low Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pullover (Back, Dumbbell) 35.0 15
Lat Pullover (Back, Dumbbell) 40.0 9
Lat Pullover (Back, Dumbbell) 40.0 7
T Bar Row (Chest Supported) 95.0 15
T Bar Row (Chest Supported) 100.0 12
T Bar Row (Chest Supported) 105.0 10
T Bar Row (Chest Supported) 105.0 10
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 120.0 9
Lat Pulldown (Cable) 120.0 9
Low Row (Cable) 120.0 15
Low Row (Cable) 130.0 11
Shrug (Dumbbell) 80.0 27
Shrug (Dumbbell) 80.0 25
Shrug (Dumbbell) 80.0 25

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 1.9 miles (0:10:41)

Daily Steps: 6307