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)

Daily Steps: 3143

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

Daily Steps: 6968

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)

Daily Steps: 6100

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

Daily Steps: 5501

May 30, 2022

Weight: 182.4

Weightlifting Rest Day.

Daily Steps: 4192

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)

Daily Steps: 8024

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

Daily Steps: 4534

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)

Daily Steps: 8807

June 3, 2022

Weight: 182.1

Weightlifting Rest Day.

Daily Steps: 6246

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

Daily Steps: 8373

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)

Daily Steps: 7242

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)

Daily Steps: 6507

June 7, 2022

Weight: 181.9

Weightlifting Rest Day.

Daily Steps: 6805

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

Daily Steps: 5117

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

Daily Steps: 9314

June 10, 2022

Weight: 181.8

Weightlifting Rest Day.

Daily Steps: 5022

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

Daily Steps: 5490

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

Daily Steps: 4253

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)

Daily Steps: 7015

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)

Daily Steps: 5612

June 15, 2022

Weight: 181.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 4898

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

Daily Steps: 4335

June 17, 2022

Weight: 181.6

Weightlifting Rest Day.

Daily Steps: 2855

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

Daily Steps: 6089

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)

Daily Steps: 4604