Workout and Weight History

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June 20, 2022

Weight: 181.3

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 14
Incline Fly (Cables) 70.0 12
Incline Fly (Cables) 70.0 9
Incline Bench Press (Dumbbell) 80.0 11
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 6
Bench Press - Close Grip (Barbell) 135.0 14
Bench Press - Close Grip (Barbell) 155.0 9
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 7
Incline Lateral Raise (dumbell) 30.0 16
Incline Lateral Raise (dumbell) 35.0 9

June 21, 2022

Weight: 181.2

Weightlifting Rest Day.

June 22, 2022

Weight: 181.2

Weightlifting Rest Day.

June 23, 2022

Weight: 181.0

Program: Shorten Workouts, Grow Back

SWGB: Pull

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 2x 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 15
Lat Pushdown (Kneeling, Rope) 150.0 11
Lat Pushdown (Kneeling, Rope) 150.0 10
Bent Over One Arm Row (Dumbbell) 60.0 15
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Incline Curl (Dumbbell) 40.0 13
Incline Curl (Dumbbell) 45.0 9
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 10
21 Curls 45.0 21
Shrug (Hex Bar) 280.0 12
Shrug (Hex Bar) 280.0 12
Shrug (Hex Bar) 280.0 12

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 2.7 miles (0:23:38)

June 24, 2022

Weight: 181.0

Program: Shorten Workouts, Grow Back

SWGB: Legs

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 110.0 5
(W) Hack Squat 90.0 6
Hack Squat 130.0 13
Hack Squat 140.0 11
Hack Squat 150.0 9
Hack Squat 160.0 6
Leg Press 250.0 11
Leg Press 250.0 11
Leg Press 250.0 11
Romanian Deadlift (Barbell) 195.0 12
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Standing Calf Raise (Machine) 140.0 20
Standing Calf Raise (Machine) 150.0 17
Standing Calf Raise (Machine) 160.0 13

June 25, 2022

Weight: 181.0

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 12
Pause Barbell Bench Press 165.0 9
Pause Barbell Bench Press 175.0 7
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 70.0 7
Cable Fly (Flat Bench) 70.0 7
T Bar Row (Chest Supported) 100.0 14
T Bar Row (Chest Supported) 105.0 10
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 6
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 9

June 26, 2022

Weight: 180.9

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 14
Triceps Pushdown (Cable - Straight Bar) 150.0 18
Triceps Pushdown (Cable - Straight Bar) 160.0 10
EZ Curl 105.0 10
EZ Curl 105.0 8
EZ Curl 105.0 9
EZ Curl 105.0 7
Hammer Curl (Dumbbell) 55.0 11
Hammer Curl (Dumbbell) 55.0 8
Preacher Curl (Dumbbell) 35.0 11
Preacher Curl (Dumbbell) 35.0 9
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 9
Triceps Rope Drag Pushdown 100.0 11
Triceps Rope Drag Pushdown 100.0 9

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 2.4 miles (0:14:33)

June 27, 2022

Weight: 180.9

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) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Overhead Press (Barbell, Kneeling) 100.0 13
Overhead Press (Barbell, Kneeling) 110.0 8
Overhead Press (Barbell, Kneeling) 120.0 5
Reverse Fly (Cable) 30.0 14
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 9
Cross-Body Side Deltoid Raises 30.0 13
Cross-Body Side Deltoid Raises 32.5 10
Lateral Raise Heavy Partials 40.0 16
Lateral Raise Heavy Partials 40.0 16

June 28, 2022

Weight: 180.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:32:50)

June 29, 2022

Weight: 180.4

Program: Shorten Workouts, Grow Back

SWGB: Push 2

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

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 15
Incline Fly (Cables) 80.0 7
Incline Fly (Cables) 80.0 6
Incline Bench Press (Dumbbell) 80.0 11
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 8
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 8
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 8
Incline Lateral Raise (dumbell) 35.0 10
Incline Lateral Raise (dumbell) 35.0 10
Incline Lateral Raise (dumbell) 35.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:56)

June 30, 2022

Weight: 180.3

Program: Shorten Workouts, Grow Back

SWGB: Pull

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

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Bent Over One Arm Row (Dumbbell) 65.0 11
Bent Over One Arm Row (Dumbbell) 65.0 11
Bent Over One Arm Row (Dumbbell) 65.0 11
Incline Curl (Dumbbell) 40.0 14
Incline Curl (Dumbbell) 45.0 8
Bicep Curl (Barbell) 95.0 13
Bicep Curl (Barbell) 105.0 8
21 Curls 45.0 21
Shrug (Hex Bar) 280.0 14
Shrug (Hex Bar) 280.0 13
Shrug (Hex Bar) 280.0 12

July 1, 2022

Weight: 180.1

Weightlifting Rest Day.

July 2, 2022

Weight: 180.0

Weightlifting Rest Day.

July 3, 2022

Weight: 179.9

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 110.0 5
(W) Hack Squat 90.0 6
Hack Squat 130.0 14
Hack Squat 140.0 12
Hack Squat 150.0 8
Leg Press 240.0 15
Leg Press 250.0 12
Leg Press 250.0 12
Romanian Deadlift (Barbell) 205.0 11
Romanian Deadlift (Barbell) 205.0 11
Romanian Deadlift (Barbell) 205.0 8
Standing Calf Raise (Machine) 150.0 20
Standing Calf Raise (Machine) 150.0 20
Standing Calf Raise (Machine) 160.0 15

July 4, 2022

Weight: 179.8

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 5
Pause Barbell Bench Press 155.0 13
Pause Barbell Bench Press 165.0 10
Pause Barbell Bench Press 175.0 8
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
T Bar Row (Chest Supported) 100.0 15
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) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 9

July 5, 2022

Weight: 179.8

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)
  • 2x Skullcrusher (Barbell)
  • 2x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 11
EZ Curl 105.0 11
EZ Curl 105.0 9
EZ Curl 105.0 10
EZ Curl 105.0 8
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 9
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 10
Skullcrusher (Barbell) 100.0 11
Skullcrusher (Barbell) 100.0 9
Triceps Rope Drag Pushdown 100.0 12
Triceps Rope Drag Pushdown 100.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:13:17)

July 6, 2022

Weight: 179.6

Weightlifting Rest Day.

July 7, 2022

Weight: 179.5

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) 245.0 7
Sumo Deadlift (Barbell) 245.0 7
Sumo Deadlift (Barbell) 245.0 7
Overhead Press (Barbell, Kneeling) 105.0 11
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 120.0 5
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 9
Cross-Body Side Deltoid Raises 30.0 14
Cross-Body Side Deltoid Raises 32.5 11
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 16

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 3.2 miles (0:24:48)

July 8, 2022

Weight: 179.3

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 2x 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 12
Incline Fly (Cables) 70.0 10
Incline Bench Press (Dumbbell) 80.0 12
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 6
Bench Press - Close Grip (Barbell) 155.0 11
Bench Press - Close Grip (Barbell) 165.0 8
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 6
Incline Lateral Raise (dumbell) 35.0 11
Incline Lateral Raise (dumbell) 35.0 10

July 9, 2022

Weight: 179.3

Weightlifting Rest Day.

July 10, 2022

Weight: 179.3

Weightlifting Rest Day.

July 11, 2022

Weight: 179.3

Program: Shorten Workouts, Grow Back

SWGB: Pull

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

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 11
Bent Over One Arm Row (Dumbbell) 65.0 12
Bent Over One Arm Row (Dumbbell) 65.0 12
Bent Over One Arm Row (Dumbbell) 65.0 11
Incline Curl (Dumbbell) 40.0 14
Incline Curl (Dumbbell) 45.0 9
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 8
21 Curls 45.0 21
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 260.0 10
Shrug (Hex Bar) 260.0 10

July 12, 2022

Weight: 178.8

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 110.0 5
(W) Hack Squat 90.0 6
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 230.0 12
Romanian Deadlift (Barbell) 205.0 9
Romanian Deadlift (Barbell) 205.0 9
Romanian Deadlift (Barbell) 205.0 9
Standing Calf Raise (Machine) 160.0 17
Standing Calf Raise (Machine) 160.0 17
Standing Calf Raise (Machine) 160.0 14

July 13, 2022

Weight: 178.6

Program: Shorten Workouts, Grow Back

SWGB: Chest/Back

  • 5x Pause Barbell Bench Press
  • 3x Cable Fly (Flat Bench)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
(W) Pause Barbell Bench Press 135.0 5
Pause Barbell Bench Press 155.0 11
Pause Barbell Bench Press 165.0 8
Pause Barbell Bench Press 175.0 6
Pause Barbell Bench Press 175.0 5
Cable Fly (Flat Bench) 60.0 16
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 7
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
Lat Pulldown (Cable) 120.0 11
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 9

July 14, 2022

Weight: 178.4

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)
  • 2x Skullcrusher (Barbell)
  • 2x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 13
Bicep Curl (Cable) 140.0 13
Triceps Pushdown (Cable - Straight Bar) 150.0 14
Triceps Pushdown (Cable - Straight Bar) 160.0 10
EZ Curl 105.0 10
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 105.0 8
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 45.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 9
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 8