Workout and Weight History

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May 26, 2022

Weight: 182.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 4.0 miles (0:42:46)

May 27, 2022

Weight: 182.5

Program: Shorten Workouts, Grow Back

SWGB: Push 2

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

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 11
Incline Fly (Cables) 70.0 11
Incline Fly (Cables) 70.0 8
Incline Bench Press (Dumbbell) 75.0 13
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 115.0 6
Incline Lateral Raise (dumbell) 30.0 11
Incline Lateral Raise (dumbell) 30.0 9
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 7

May 28, 2022

Weight: 182.4

Program: Shorten Workouts, Grow Back

Afternoon Workout

  • 4x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Bicep Curl (Barbell)
  • 1x 21 Curls
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 9
Lat Pushdown (Kneeling, Rope) 150.0 9
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Incline Curl (Dumbbell) 40.0 13
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 8
21 Curls 45.0 21
Shrug (Hex Bar) 260.0 16
Shrug (Hex Bar) 260.0 16
Shrug (Hex Bar) 260.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:12)

May 29, 2022

Weight: 182.6

Program: Shorten Workouts, Grow Back

Morning Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 7
Hack Squat 110.0 14
Hack Squat 120.0 12
Hack Squat 130.0 10
Hack Squat 140.0 8
Leg Press 220.0 15
Leg Press 220.0 15
Leg Press 220.0 12
Romanian Deadlift (Barbell) 195.0 12
Romanian Deadlift (Barbell) 195.0 12
Romanian Deadlift (Barbell) 195.0 10
Standing Calf Raise (Machine) 140.0 15
Standing Calf Raise (Machine) 140.0 15
Standing Calf Raise (Machine) 140.0 15

May 30, 2022

Weight: 182.4

Weightlifting Rest Day.

May 31, 2022

Weight: 182.4

Program: Shorten Workouts, Grow Back

Afternoon Workout

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 4x T Bar Row (Chest Supported)
  • 4x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 3
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 70.0 8
T Bar Row (Chest Supported) 100.0 12
T Bar Row (Chest Supported) 105.0 10
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:40)

June 1, 2022

Weight: 182.4

Program: Shorten Workouts, Grow Back

Morning Workout

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 15
Bicep Curl (Cable) 140.0 15
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Triceps Pushdown (Cable - Straight Bar) 150.0 12
EZ Curl 95.0 12
EZ Curl 95.0 12
EZ Curl 100.0 10
EZ Curl 100.0 9
Hammer Curl (Dumbbell) 50.0 13
Hammer Curl (Dumbbell) 55.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 9
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 16

June 2, 2022

Weight: 182.3

Program: Shorten Workouts, Grow Back

Afternoon Workout

  • 5x Sumo Deadlift (Barbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Reverse Fly (Cable)
  • 2x Lateral Raise Heavy Partials
  • 2x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 185.0 4
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Overhead Press (Barbell, Kneeling) 95.0 12
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 115.0 8
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Lateral Raise Heavy Partials 35.0 21
Lateral Raise Heavy Partials 35.0 25
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:20:53)

June 3, 2022

Weight: 182.1

Weightlifting Rest Day.

June 4, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 3x Incline Fly (Cables)
  • 4x Incline Bench Press (Dumbbell)
  • 2x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Incline Lateral Raise (dumbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 12
Incline Fly (Cables) 70.0 12
Incline Fly (Cables) 70.0 8
Incline Bench Press (Dumbbell) 75.0 14
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 8
Bench Press - Close Grip (Barbell) 135.0 11
Bench Press - Close Grip (Barbell) 135.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 7
Incline Lateral Raise (dumbell) 30.0 14
Incline Lateral Raise (dumbell) 30.0 12
Incline Lateral Raise (dumbell) 30.0 9

June 5, 2022

Weight: 182.1

Program: Shorten Workouts, Grow Back

SWGB: Pull

  • 4x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Bicep Curl (Barbell)
  • 1x 21 Curls
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 13
Lat Pushdown (Kneeling, Rope) 140.0 13
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 8
Bent Over One Arm Row (Dumbbell) 60.0 12
Bent Over One Arm Row (Dumbbell) 60.0 12
Bent Over One Arm Row (Dumbbell) 60.0 12
Incline Curl (Dumbbell) 40.0 14
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 45.0 7
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 105.0 7
21 Curls 45.0 21
Shrug (Hex Bar) 260.0 18
Shrug (Hex Bar) 260.0 18
Shrug (Hex Bar) 260.0 16

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 1.8 miles (0:10:41)

June 6, 2022

Weight: 182.0

Program: Shorten Workouts, Grow Back

SWGB: Legs

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 7
Hack Squat 110.0 15
Hack Squat 130.0 12
Hack Squat 150.0 8
Hack Squat 150.0 8
Leg Press 220.0 17
Leg Press 220.0 17
Leg Press 230.0 12
Romanian Deadlift (Barbell) 195.0 13
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 8
Standing Calf Raise (Machine) 140.0 20
Standing Calf Raise (Machine) 140.0 16
Standing Calf Raise (Machine) 140.0 18

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:57)

June 7, 2022

Weight: 181.9

Weightlifting Rest Day.

June 8, 2022

Weight: 181.9

Program: Shorten Workouts, Grow Back

SWGB: Chest/Back

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 4x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 8
T Bar Row (Chest Supported) 100.0 13
T Bar Row (Chest Supported) 105.0 11
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 130.0 8

June 9, 2022

Weight: 181.8

Program: Shorten Workouts, Grow Back

SWGB: Arms

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 16
Bicep Curl (Cable) 140.0 16
Triceps Pushdown (Cable - Straight Bar) 150.0 16
Triceps Pushdown (Cable - Straight Bar) 150.0 14
EZ Curl 95.0 13
EZ Curl 95.0 9
EZ Curl 100.0 8
EZ Curl 100.0 9
Hammer Curl (Dumbbell) 50.0 14
Hammer Curl (Dumbbell) 55.0 11
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 95.0 11
Triceps Rope Drag Pushdown 100.0 11
Triceps Rope Drag Pushdown 100.0 9

June 10, 2022

Weight: 181.8

Weightlifting Rest Day.

June 11, 2022

Weight: 181.7

Program: Shorten Workouts, Grow Back

SWGB: Deadlift/Shoulders

  • 5x Sumo Deadlift (Barbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Reverse Fly (Cable)
  • 2x Lateral Raise Heavy Partials
  • 2x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 185.0 4
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 225.0 7
Sumo Deadlift (Barbell) 225.0 7
Sumo Deadlift (Barbell) 225.0 7
Overhead Press (Barbell, Kneeling) 95.0 13
Overhead Press (Barbell, Kneeling) 105.0 11
Overhead Press (Barbell, Kneeling) 115.0 6
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 10
Lateral Raise Heavy Partials 35.0 23
Lateral Raise Heavy Partials 35.0 23
Cross-Body Side Deltoid Raises 30.0 11
Cross-Body Side Deltoid Raises 30.0 11

June 12, 2022

Weight: 181.6

Program: Shorten Workouts, Grow Back

SWGB: Pull

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Bicep Curl (Barbell)
  • 1x 21 Curls
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 14
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 9
Bent Over One Arm Row (Dumbbell) 60.0 14
Bent Over One Arm Row (Dumbbell) 65.0 9
Bent Over One Arm Row (Dumbbell) 65.0 9
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 45.0 6
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 105.0 9
21 Curls 45.0 21
Shrug (Hex Bar) 260.0 20
Shrug (Hex Bar) 280.0 10
Shrug (Hex Bar) 280.0 10

June 13, 2022

Weight: 181.7

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 3x Incline Fly (Cables)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 2x Incline Lateral Raise (dumbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 13
Incline Fly (Cables) 70.0 11
Incline Fly (Cables) 70.0 8
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 135.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Incline Lateral Raise (dumbell) 30.0 15
Incline Lateral Raise (dumbell) 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:11)

June 14, 2022

Weight: 181.6

Program: Shorten Workouts, Grow Back

SWGB: Legs

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
Hack Squat 130.0 12
Hack Squat 130.0 12
Hack Squat 150.0 9
Hack Squat 150.0 9
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 230.0 12
Romanian Deadlift (Barbell) 195.0 15
Romanian Deadlift (Barbell) 205.0 9
Romanian Deadlift (Barbell) 205.0 9
Standing Calf Raise (Machine) 150.0 15
Standing Calf Raise (Machine) 150.0 15
Standing Calf Raise (Machine) 150.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:13)

June 15, 2022

Weight: 181.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:56)

June 16, 2022

Weight: 181.6

Program: Shorten Workouts, Grow Back

SWGB: Chest/Back

  • 4x Pause Barbell Bench Press
  • 3x Cable Fly (Flat Bench)
  • 4x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 6
Pause Barbell Bench Press 155.0 10
Pause Barbell Bench Press 165.0 8
Pause Barbell Bench Press 175.0 6
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 70.0 13
Cable Fly (Flat Bench) 70.0 10
T Bar Row (Chest Supported) 100.0 13
T Bar Row (Chest Supported) 105.0 11
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 120.0 11
Lat Pulldown (Cable) 120.0 9

June 17, 2022

Weight: 181.6

Weightlifting Rest Day.

June 18, 2022

Weight: 181.4

Program: Shorten Workouts, Grow Back

SWGB: Arms

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

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 16
Bicep Curl (Cable) 140.0 16
Triceps Pushdown (Cable - Straight Bar) 150.0 17
Triceps Pushdown (Cable - Straight Bar) 150.0 15
EZ Curl 95.0 14
EZ Curl 95.0 8
EZ Curl 105.0 8
EZ Curl 105.0 6
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 9
Preacher Curl (Dumbbell) 35.0 11
Preacher Curl (Dumbbell) 35.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 8
Triceps Rope Drag Pushdown 100.0 9
Triceps Rope Drag Pushdown 100.0 8

June 19, 2022

Weight: 181.4

Program: Shorten Workouts, Grow Back

SWGB: Deadlift/Shoulders

  • 5x Sumo Deadlift (Barbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Reverse Fly (Cable)
  • 2x Cross-Body Side Deltoid Raises
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
(W) Sumo Deadlift (Barbell) 185.0 4
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 225.0 8
Sumo Deadlift (Barbell) 225.0 8
Sumo Deadlift (Barbell) 225.0 8
Overhead Press (Barbell, Kneeling) 100.0 12
Overhead Press (Barbell, Kneeling) 110.0 9
Overhead Press (Barbell, Kneeling) 120.0 6
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 32.5 8
Cross-Body Side Deltoid Raises 30.0 11
Cross-Body Side Deltoid Raises 32.5 9
Lateral Raise Heavy Partials 35.0 25
Lateral Raise Heavy Partials 35.0 25

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 2.7 miles (0:27:52)