Workout and Weight History

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Aug. 9, 2022

Weight: 175.9

Weightlifting Rest Day.

Aug. 10, 2022

Weight: 175.7

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) 265.0 8
Sumo Deadlift (Barbell) 275.0 6
Sumo Deadlift (Barbell) 275.0 6
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 7
Overhead Press (Barbell, Kneeling) 105.0 6
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 8
Cross-Body Side Deltoid Raises 32.5 8
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 15

Aug. 11, 2022

Weight: 175.6

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)
  • 2x Incline Lateral Raise (dumbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 12
Incline Fly (Cables) 70.0 12
Incline Bench Press (Dumbbell) 70.0 12
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 155.0 10
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 120.0 9
Incline Lateral Raise (dumbell) 30.0 13
Incline Lateral Raise (dumbell) 30.0 10

Aug. 12, 2022

Weight: 175.6

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 15
Lat Pushdown (Kneeling, Rope) 130.0 14
Lat Pushdown (Kneeling, Rope) 140.0 10
Bent Over One Arm Row (Dumbbell) 60.0 11
Bent Over One Arm Row (Dumbbell) 60.0 11
Bent Over One Arm Row (Dumbbell) 60.0 11
Incline Curl (Dumbbell) 30.0 15
Incline Curl (Dumbbell) 30.0 14
Incline Curl (Dumbbell) 30.0 11
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Shrug (Barbell) 155.0 18
Shrug (Barbell) 155.0 15
Shrug (Barbell) 155.0 17

Aug. 13, 2022

Weight: 175.4

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 6
Hack Squat 110.0 12
Hack Squat 130.0 10
Hack Squat 140.0 8
Leg Press 230.0 15
Leg Press 230.0 15
Leg Press 230.0 15
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 8
Standing Calf Raise (Machine) 180.0 20
Standing Calf Raise (Machine) 180.0 16
Standing Calf Raise (Machine) 180.0 15

Aug. 14, 2022

Weight: 175.3

Weightlifting Rest Day.

Aug. 15, 2022

Weight: 175.4

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 11
Pause Barbell Bench Press 155.0 11
Pause Barbell Bench Press 165.0 8
Pause Barbell Bench Press 165.0 8
Cable Fly (Flat Bench) 60.0 15
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 9
T Bar Row (Chest Supported) 70.0 12
T Bar Row (Chest Supported) 70.0 12
T Bar Row (Chest Supported) 70.0 12
Lat Pulldown (Cable) 120.0 11
Lat Pulldown (Cable) 120.0 11
Lat Pulldown (Cable) 120.0 11

Aug. 16, 2022

Weight: 175.3

Program: Shorten Workouts, Grow Back

Afternoon 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 10
Bicep Curl (Dumbbell) 40.0 12
Bicep Curl (Cable) 120.0 13
Bicep Curl (Cable) 120.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Concentration Curl (Dumbbell) 25.0 15
Concentration Curl (Dumbbell) 30.0 10
Triceps Rope Drag Pushdown 90.0 14
Triceps Rope Drag Pushdown 100.0 11
Triceps Rope Drag Pushdown 110.0 7

Aug. 17, 2022

Weight: 175.3

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 5
Sumo Deadlift (Barbell) 245.0 5
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 8
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20

Aug. 18, 2022

Weight: 175.2

Weightlifting Rest Day.

Aug. 19, 2022

Weight: 175.1

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)
  • 2x Incline Lateral Raise (dumbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 70.0 13
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) 120.0 10
Incline Lateral Raise (dumbell) 30.0 15
Incline Lateral Raise (dumbell) 30.0 10

Aug. 20, 2022

Weight: 175.1

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 16
Lat Pushdown (Kneeling, Rope) 130.0 13
Lat Pushdown (Kneeling, Rope) 140.0 11
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Bent Over One Arm Row (Dumbbell) 55.0 10
Incline Curl (Dumbbell) 30.0 15
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) 155.0 20
Shrug (Barbell) 165.0 10
Shrug (Barbell) 165.0 10

Aug. 21, 2022

Weight: 175.1

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 8
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 200.0 15
Leg Press 200.0 15
Leg Press 200.0 15
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 8
Standing Calf Raise (Machine) 180.0 16
Standing Calf Raise (Machine) 180.0 14
Standing Calf Raise (Machine) 180.0 16

Aug. 22, 2022

Weight: 175.2

Weightlifting Rest Day.

Aug. 23, 2022

Weight: 175.2

Program: Shorten Workouts, Grow Back

Midday Workout

  • 3x Lat Pulldown - Underhand (Cable)
  • 3x Chest Press (Machine)
  • 3x Seated Row (Machine)
  • 3x Shoulder Press (Machine)
  • 3x Chest Fly (Dumbbell)
  • 3x Bicep Curl (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown - Underhand (Cable) 105.0 15
Lat Pulldown - Underhand (Cable) 120.0 12
Lat Pulldown - Underhand (Cable) 135.0 10
Chest Press (Machine) 120.0 20
Chest Press (Machine) 135.0 15
Chest Press (Machine) 150.0 10
Seated Row (Machine) 120.0 12
Seated Row (Machine) 100.0 12
Seated Row (Machine) 100.0 12
Shoulder Press (Machine) 90.0 10
Shoulder Press (Machine) 90.0 10
Shoulder Press (Machine) 100.0 8
Chest Fly (Dumbbell) 30.0 12
Chest Fly (Dumbbell) 30.0 12
Chest Fly (Dumbbell) 30.0 12
Bicep Curl (Dumbbell) 30.0 10
Bicep Curl (Dumbbell) 30.0 10
Bicep Curl (Dumbbell) 30.0 10

Aug. 24, 2022

Weight: 175.2

Weightlifting Rest Day.

Aug. 25, 2022

Weight: 175.2

Program: Shorten Workouts, Grow Back

Morning Workout

  • 3x Lat Pulldown - Underhand (Cable)
  • 4x Chest Press (Machine)
  • 3x Seated Row (Machine)
  • 3x Shoulder Press (Machine)
  • 3x Preacher Curl (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown - Underhand (Cable) 120.0 14
Lat Pulldown - Underhand (Cable) 135.0 11
Lat Pulldown - Underhand (Cable) 150.0 8
Chest Press (Machine) 135.0 15
Chest Press (Machine) 150.0 12
Chest Press (Machine) 150.0 10
Chest Press (Machine) 165.0 6
Seated Row (Machine) 100.0 15
Seated Row (Machine) 120.0 12
Seated Row (Machine) 120.0 12
Shoulder Press (Machine) 100.0 10
Shoulder Press (Machine) 100.0 10
Shoulder Press (Machine) 100.0 8
Preacher Curl (Machine) 70.0 14
Preacher Curl (Machine) 80.0 11
Preacher Curl (Machine) 80.0 10

Aug. 26, 2022

Weight: 175.2

Weightlifting Rest Day.

Aug. 27, 2022

Weight: 175.2

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)
  • 2x Incline Lateral Raise (dumbell)

More Detail

Exercise Weight Reps
Incline Fly (Cables) 60.0 14
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 10
Bench Press - Close Grip (Barbell) 155.0 10
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Incline Lateral Raise (dumbell) 30.0 16
Incline Lateral Raise (dumbell) 30.0 10

Aug. 28, 2022

Weight: 175.2

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 16
Lat Pushdown (Kneeling, Rope) 130.0 14
Lat Pushdown (Kneeling, Rope) 140.0 10
Bent Over One Arm Row (Dumbbell) 55.0 11
Bent Over One Arm Row (Dumbbell) 55.0 11
Bent Over One Arm Row (Dumbbell) 55.0 11
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Incline Curl (Dumbbell) 30.0 12
Bicep Curl (Barbell) 75.0 11
Bicep Curl (Barbell) 75.0 12
Bicep Curl (Barbell) 75.0 11
Shrug (Barbell) 165.0 12
Shrug (Barbell) 165.0 12
Shrug (Barbell) 165.0 12

Aug. 29, 2022

Weight: 175.2

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 8
Hack Squat 110.0 11
Hack Squat 110.0 11
Hack Squat 110.0 11
Leg Press 200.0 15
Leg Press 220.0 11
Leg Press 220.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Standing Calf Raise (Machine) 180.0 18
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13

Aug. 30, 2022

Weight: 175.4

Weightlifting Rest Day.

Aug. 31, 2022

Weight: 175.5

Program: Shorten Workouts, Grow Back

SWGB: Chest/Back

  • 4x Pause Barbell Bench Press
  • 3x Chest Fly
  • 3x Seated Row (Cable)
  • 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 9
Pause Barbell Bench Press 175.0 8
Chest Fly 145.0 14
Chest Fly 160.0 8
Chest Fly 160.0 8
Seated Row (Cable) 140.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 170.0 11
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10

Sept. 1, 2022

Weight: 175.4

Program: Shorten Workouts, Grow Back

Afternoon Workout

  • 3x 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 13
Bicep Curl (Dumbbell) 40.0 10
Bicep Curl (Cable) 120.0 15
Bicep Curl (Cable) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Concentration Curl (Dumbbell) 30.0 11
Concentration Curl (Dumbbell) 30.0 11
Triceps Rope Drag Pushdown 90.0 15
Triceps Rope Drag Pushdown 100.0 8
Triceps Rope Drag Pushdown 100.0 10

Sept. 2, 2022

Weight: 175.5

Program: Shorten Workouts, Grow Back

SWGB: Deadlift/Shoulders

  • 5x Sumo Deadlift (Barbell)
  • 3x Overhead Press (Barbell, Kneeling)
  • 2x 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) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 7
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 30.0 10
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 12