Workout and Weight History

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July 15, 2022

Weight: 178.3

Weightlifting Rest Day.

Daily Steps: 6108

July 16, 2022

Weight: 178.1

Weightlifting Rest Day.

Daily Steps: 8817

July 17, 2022

Weight: 178.2

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 2x 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 10
Incline Fly (Cables) 70.0 10
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Bench Press - Close Grip (Barbell) 155.0 9
Bench Press - Close Grip (Barbell) 155.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 9
Incline Lateral Raise (dumbell) 35.0 10
Incline Lateral Raise (dumbell) 35.0 10
Incline Lateral Raise (dumbell) 35.0 10

Daily Steps: 8473

July 18, 2022

Weight: 178.1

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 (Barbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 120.0 15
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 8
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 9
21 Curls 35.0 21
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 15
Shrug (Barbell) 135.0 14

Daily Steps: 5914

July 19, 2022

Weight: 177.8

Program: Shorten Workouts, Grow Back

SWGB: Legs

  • 5x Leg Press
  • 4x Hack Squat
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Leg Press 180.0 8
(W) Leg Press 90.0 10
Leg Press 230.0 10
Leg Press 230.0 10
Leg Press 230.0 10
(W) Hack Squat 90.0 8
Hack Squat 110.0 10
Hack Squat 120.0 8
Hack Squat 120.0 8
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 16

Daily Steps: 8156

July 20, 2022

Weight: 177.5

Weightlifting Rest Day.

Daily Steps: 1551

July 21, 2022

Weight: 177.7

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 10
Pause Barbell Bench Press 155.0 8
Pause Barbell Bench Press 165.0 6
Pause Barbell Bench Press 165.0 6
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 11
Cable Fly (Flat Bench) 70.0 6
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 10
Lat Pulldown (Cable) 120.0 9
Lat Pulldown (Cable) 120.0 10

Daily Steps: 6209

July 22, 2022

Weight: 177.5

Program: Shorten Workouts, Grow Back

SWGB: Arms

  • 2x Bicep Curl (Cable)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 4x Bicep Curl (Dumbbell)
  • 3x Triceps Rope Drag Pushdown
  • 2x Concentration Curl (Dumbbell)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 120.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Bicep Curl (Dumbbell) 30.0 15
Bicep Curl (Dumbbell) 30.0 15
Bicep Curl (Dumbbell) 35.0 12
Bicep Curl (Dumbbell) 35.0 12
Triceps Rope Drag Pushdown 100.0 12
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 10
Concentration Curl (Dumbbell) 25.0 12
Concentration Curl (Dumbbell) 25.0 12

Daily Steps: 8981

July 23, 2022

Weight: 177.3

Program: Shorten Workouts, Grow Back

SWGB: Deadlift/Shoulders

  • 4x 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) 135.0 5
Sumo Deadlift (Barbell) 245.0 8
Sumo Deadlift (Barbell) 255.0 7
Sumo Deadlift (Barbell) 265.0 5
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 7
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 8
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 32.5 9
Lateral Raise Heavy Partials 40.0 18
Lateral Raise Heavy Partials 40.0 16

Daily Steps: 5012

July 24, 2022

Weight: 177.3

Weightlifting Rest Day.

Daily Steps: 8144

July 25, 2022

Weight: 177.3

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 2x 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 10
Incline Fly (Cables) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 110.0 8
Incline Lateral Raise (dumbell) 30.0 10
Incline Lateral Raise (dumbell) 30.0 10
Incline Lateral Raise (dumbell) 30.0 10

Daily Steps: 7109

July 26, 2022

Weight: 177.2

Program: Shorten Workouts, Grow Back

SWGB: Pull

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 120.0 12
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 140.0 8
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Bent Over One Arm Row (Dumbbell) 65.0 10
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Shrug (Barbell) 135.0 17
Shrug (Barbell) 155.0 12
Shrug (Barbell) 155.0 12

Daily Steps: 4637

July 27, 2022

Weight: 177.0

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 110.0 10
(W) Hack Squat 90.0 8
Hack Squat 110.0 10
Hack Squat 130.0 8
Hack Squat 140.0 7
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 230.0 11
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Standing Calf Raise (Machine) 160.0 18
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15

Daily Steps: 6475

July 28, 2022

Weight: 176.9

Weightlifting Rest Day.

Daily Steps: 4212

July 29, 2022

Weight: 176.8

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 12
Pause Barbell Bench Press 165.0 9
Pause Barbell Bench Press 175.0 8
Pause Barbell Bench Press 185.0 5
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
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

Daily Steps: 6765

July 30, 2022

Weight: 176.8

Weightlifting Rest Day.

Daily Steps: 6022

July 31, 2022

Weight: 176.8

Program: Shorten Workouts, Grow Back

Midday Workout

  • 4x Bicep Curl (Dumbbell)
  • 2x Bicep Curl (Cable)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Concentration Curl (Dumbbell)
  • 3x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
Bicep Curl (Dumbbell) 30.0 15
Bicep Curl (Dumbbell) 35.0 12
Bicep Curl (Dumbbell) 35.0 12
Bicep Curl (Dumbbell) 35.0 12
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 120.0 11
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Concentration Curl (Dumbbell) 25.0 12
Concentration Curl (Dumbbell) 25.0 12
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 100.0 10

Daily Steps: 8750

Aug. 1, 2022

Weight: 176.8

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) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 255.0 8
Sumo Deadlift (Barbell) 265.0 7
Sumo Deadlift (Barbell) 275.0 5
Overhead Press (Barbell, Kneeling) 105.0 11
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 8
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Cross-Body Side Deltoid Raises 32.5 10
Cross-Body Side Deltoid Raises 32.5 10
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 16

Daily Steps: 6191

Aug. 2, 2022

Weight: 176.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:49)

Daily Steps: 6419

Aug. 3, 2022

Weight: 176.4

Program: Shorten Workouts, Grow Back

SWGB: Push 2

  • 2x 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 12
Incline Fly (Cables) 70.0 11
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 8
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 9
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Incline Lateral Raise (dumbell) 30.0 12
Incline Lateral Raise (dumbell) 30.0 12
Incline Lateral Raise (dumbell) 30.0 10

Daily Steps: 5170

Aug. 4, 2022

Weight: 176.2

Program: Shorten Workouts, Grow Back

SWGB: Pull

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 120.0 14
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
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) 30.0 13
Incline Curl (Dumbbell) 30.0 13
Incline Curl (Dumbbell) 30.0 13
Bicep Curl (Barbell) 75.0 11
Bicep Curl (Barbell) 75.0 11
Bicep Curl (Barbell) 75.0 11
Shrug (Barbell) 155.0 15
Shrug (Barbell) 155.0 15
Shrug (Barbell) 155.0 14

Daily Steps: 4530

Aug. 5, 2022

Weight: 176.2

Program: Shorten Workouts, Grow Back

SWGB: Legs

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
Hack Squat 110.0 12
Hack Squat 130.0 10
Hack Squat 140.0 8
Leg Press 230.0 14
Leg Press 230.0 14
Leg Press 230.0 12
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Standing Calf Raise (Machine) 180.0 17
Standing Calf Raise (Machine) 180.0 16
Standing Calf Raise (Machine) 180.0 15

Daily Steps: 5239

Aug. 6, 2022

Weight: 176.1

Weightlifting Rest Day.

Daily Steps: 6277

Aug. 7, 2022

Weight: 175.9

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 6
Pause Barbell Bench Press 155.0 10
Pause Barbell Bench Press 155.0 10
Pause Barbell Bench Press 165.0 7
Pause Barbell Bench Press 165.0 6
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 60.0 14
Cable Fly (Flat Bench) 70.0 7
T Bar Row (Chest Supported) 70.0 10
T Bar Row (Chest Supported) 70.0 10
T Bar Row (Chest Supported) 70.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10

Daily Steps: 5270

Aug. 8, 2022

Weight: 176.0

Program: Shorten Workouts, Grow Back

Morning Workout

  • 4x Bicep Curl (Dumbbell)
  • 2x Bicep Curl (Cable)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Concentration Curl (Dumbbell)
  • 3x Triceps Rope Drag Pushdown

More Detail

Exercise Weight Reps
Bicep Curl (Dumbbell) 30.0 15
Bicep Curl (Dumbbell) 35.0 15
Bicep Curl (Dumbbell) 40.0 8
Bicep Curl (Dumbbell) 40.0 11
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 120.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 14
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Concentration Curl (Dumbbell) 25.0 15
Concentration Curl (Dumbbell) 25.0 13
Triceps Rope Drag Pushdown 90.0 12
Triceps Rope Drag Pushdown 100.0 10
Triceps Rope Drag Pushdown 110.0 8

Daily Steps: 3846