Workout and Weight History

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Feb. 28, 2023

Weight: 183.8

Program: Push/Pull/Legs

PPLB: Push 2

  • 5x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Chest Fly
  • 3x Reverse Fly (Machine)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
(W) Incline Bench Press (Barbell) 155.0 6
Incline Bench Press (Barbell) 185.0 8
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 8
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 7
Lateral Raise 1.5X (Dumbell) 25.0 6
Lateral Raise 1.5X (Dumbell) 25.0 6
Lateral Raise 1.5X (Dumbell) 25.0 5
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 7
Skullcrusher (Barbell) 105.0 5
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Chest Fly 160.0 8
Chest Fly 160.0 8
Chest Fly 145.0 8
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 8

March 1, 2023

Weight: 183.9

Program: Push/Pull/Legs

PPLB: Pull 2

  • 4x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Arnold Curl
  • 3x Bicep Curl (Cable)
  • 3x Spider Curl (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 25.0 6
Pull Up 25.0 6
Pull Up 25.0 5
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 8
Arnold Curl 55.0 9
Arnold Curl 55.0 7
Arnold Curl 55.0 5
Bicep Curl (Cable) 160.0 11
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 8
Spider Curl (Cable) 110.0 10
Spider Curl (Cable) 110.0 10
Spider Curl (Cable) 110.0 8
Shrug (Hex Bar) 260.0 15
Shrug (Hex Bar) 260.0 15
Shrug (Hex Bar) 270.0 10

March 2, 2023

Weight: 183.8

Program: Push/Pull/Legs

PPLB: Legs 2

  • 5x Squat (Barbell)
  • 4x Sumo Deadlift (Barbell)
  • 2x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Ab Wheel

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 6
Squat (Barbell) 185.0 4
Squat (Barbell) 215.0 9
Squat (Barbell) 215.0 9
Squat (Barbell) 215.0 8
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 3
Sumo Deadlift (Barbell) 275.0 8
Sumo Deadlift (Barbell) 285.0 5
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 15
Standing Calf Raise (Machine) 270.0 15
Standing Calf Raise (Machine) 270.0 14
Standing Calf Raise (Machine) 270.0 12
Ab Wheel 0.0 10
Ab Wheel 0.0 10
Ab Wheel 0.0 10

March 3, 2023

Weight: 183.9

Rest day.

March 4, 2023

Weight: 183.9

Program: Push/Pull/Legs

Morning Workout

  • 5x Bench Press (Dumbbell)
  • 3x Incline Fly (Cables)
  • 3x Incline Row (Dumbbell)
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 55.0 10
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Incline Fly (Cables) 60.0 10
Incline Fly (Cables) 60.0 9
Incline Fly (Cables) 60.0 8
Incline Row (Dumbbell) 65.0 10
Incline Row (Dumbbell) 65.0 10
Incline Row (Dumbbell) 65.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10

March 5, 2023

Weight: 183.9

Program: Push/Pull/Legs

Midday Workout

  • 3x Hanging Leg Raise
  • 4x Single Arm Preacher Cable Curls
  • 4x Strict Curl
  • 3x Hammer Curl (Dumbbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Single Arm Preacher Cable Curls 30.0 12
Single Arm Preacher Cable Curls 40.0 12
Single Arm Preacher Cable Curls 50.0 8
Single Arm Preacher Cable Curls 50.0 8
Strict Curl 65.0 10
Strict Curl 65.0 10
Strict Curl 75.0 8
Strict Curl 75.0 8
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 8
Bench Press - Close Grip (Barbell) 135.0 10
Bench Press - Close Grip (Barbell) 145.0 10
Bench Press - Close Grip (Barbell) 155.0 9
Bench Press - Close Grip (Barbell) 165.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 7

March 6, 2023

Weight: 183.9

Program: Push/Pull/Legs

Morning Workout

  • 5x Leg Press
  • 5x Hack Squat
  • 3x Chin Up
  • 2x T Bar (Rear Delts, Chest Supported)
  • 2x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
(W) Leg Press 135.0 8
(W) Leg Press 225.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
(W) Hack Squat 90.0 8
(W) Hack Squat 140.0 5
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 6
Chin Up 0.0 10
Chin Up 0.0 8
Chin Up 0.0 8
T Bar (Rear Delts, Chest Supported) 75.0 10
T Bar (Rear Delts, Chest Supported) 75.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10

March 7, 2023

Weight: 184.3

Rest day.

March 8, 2023

Weight: 184.4

Program: Shoulder Focus

Morning Workout

  • 8x Bench Press (Barbell)
  • 3x Incline Fly (Cables)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 6
Incline Fly (Cables) 60.0 12
Incline Fly (Cables) 60.0 10
Incline Fly (Cables) 60.0 10
Lateral Raise Heavy Partials 35.0 15
Lateral Raise Heavy Partials 35.0 15
Lateral Raise Heavy Partials 35.0 15
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 10
Cross-Body Side Deltoid Raises 20.0 10
Cross-Body Side Deltoid Raises 22.5 10
Cross-Body Side Deltoid Raises 22.5 10
Ab Wheel 0.0 12
Ab Wheel 0.0 12

March 9, 2023

Weight: 184.4

Program: Shoulder Focus

B2023SF: Legs/Back 1

  • 5x Leg Press
  • 4x Hack Squat
  • 3x Chin Up
  • 2x T Bar (Rear Delts, Chest Supported)
  • 2x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Leg Press 135.0 8
(W) Leg Press 180.0 6
Leg Press 270.0 11
Leg Press 270.0 11
Leg Press 270.0 11
(W) Hack Squat 90.0 7
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Chin Up 0.0 8
Chin Up 0.0 8
Chin Up 0.0 8
T Bar (Rear Delts, Chest Supported) 75.0 11
T Bar (Rear Delts, Chest Supported) 75.0 11
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Shrug (Hex Bar) 270.0 10
Shrug (Hex Bar) 270.0 10
Shrug (Hex Bar) 270.0 10

March 10, 2023

Weight: 184.5

Program: Shoulder Focus

Afternoon Workout

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Bicep Curl (Cable) 160.0 11
Bicep Curl (Cable) 160.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 115.0 5
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Spider Curl 35.0 6
Spider Curl 35.0 6
Spider Curl 35.0 4
Preacher Curl (Barbell) 65.0 10
Preacher Curl (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 110.0 7
Triceps Pushdown (Rope) 110.0 12
Triceps Pushdown (Rope) 110.0 12
Triceps Pushdown (Rope) 120.0 8

March 11, 2023

Weight: 184.6

Rest day.

March 12, 2023

Weight: 184.6

Program: Shoulder Focus

Midday Workout

  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Decline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 8
Decline Bench Press (Barbell) 135.0 10
Decline Bench Press (Barbell) 155.0 10
Decline Bench Press (Barbell) 175.0 8
Lateral Raise Heavy Partials 35.0 16
Lateral Raise Heavy Partials 35.0 16
Lateral Raise Heavy Partials 35.0 16
Incline Y-Deltoid Raises 20.0 13
Incline Y-Deltoid Raises 20.0 13
Incline Y-Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 22.5 11
Cross-Body Side Deltoid Raises 22.5 11
Cross-Body Side Deltoid Raises 22.5 11

March 13, 2023

Weight: 184.7

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 4x Squat (Barbell)
  • 5x Trap Bar Deadlift
  • 4x Lat Pulldown (Cable)
  • 3x Incline Row (Dumbbell)
  • 3x Shrug (Dumbbell)
  • 1x Abs Workout

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 6
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 10
(W) Trap Bar Deadlift 150.0 5
(W) Trap Bar Deadlift 200.0 5
Trap Bar Deadlift 240.0 5
Trap Bar Deadlift 240.0 5
Trap Bar Deadlift 240.0 5
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 130.0 8
Incline Row (Dumbbell) 65.0 11
Incline Row (Dumbbell) 65.0 11
Incline Row (Dumbbell) 65.0 11
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Abs Workout 0.0 0

March 14, 2023

Weight: 184.6

Program: Shoulder Focus

B2023SF: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 50.0 10
Single Arm Preacher Cable Curls 50.0 10
EZ Curl 95.0 10
EZ Curl 95.0 8
EZ Curl 95.0 8
21’s (barbell) 65.0 21
21’s (barbell) 65.0 21
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 155.0 10
Bench Press - Close Grip (Barbell) 165.0 9
Bench Press - Close Grip (Barbell) 175.0 7
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 7

March 15, 2023

Weight: 184.5

Rest day.

March 16, 2023

Weight: 184.5

Program: Shoulder Focus

Afternoon Workout

  • 8x Bench Press (Barbell)
  • 3x Chest Fly
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Chest Fly 145.0 10
Chest Fly 150.0 10
Chest Fly 155.0 8
Lateral Raise Heavy Partials 35.0 17
Lateral Raise Heavy Partials 35.0 17
Lateral Raise Heavy Partials 35.0 15
Incline Y-Deltoid Raises 20.0 11
Incline Y-Deltoid Raises 20.0 11
Incline Y-Deltoid Raises 20.0 11
Cross-Body Side Deltoid Raises 22.5 11
Cross-Body Side Deltoid Raises 22.5 11
Cross-Body Side Deltoid Raises 22.5 11

March 17, 2023

Weight: 184.6

Program: Shoulder Focus

B2023SF: Legs/Back 1

  • 5x Leg Press
  • 4x Hack Squat
  • 3x Chin Up
  • 2x T Bar (Rear Delts, Chest Supported)
  • 2x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Leg Press 90.0 8
(W) Leg Press 180.0 8
Leg Press 270.0 12
Leg Press 280.0 10
Leg Press 290.0 10
(W) Hack Squat 90.0 5
Hack Squat 140.0 10
Hack Squat 160.0 9
Hack Squat 160.0 9
Chin Up 0.0 9
Chin Up 0.0 9
Chin Up 0.0 8
T Bar (Rear Delts, Chest Supported) 75.0 12
T Bar (Rear Delts, Chest Supported) 75.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
Shrug (Hex Bar) 270.0 12
Shrug (Hex Bar) 270.0 12
Shrug (Hex Bar) 270.0 10

March 18, 2023

Weight: 184.5

Program: Shoulder Focus

B2023SF: Arms 1

  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 1x Abs Workout

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 115.0 8
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 10
Spider Curl 35.0 6
Spider Curl 35.0 6
Spider Curl 35.0 6
Preacher Curl (Barbell) 65.0 10
Preacher Curl (Barbell) 65.0 10
Preacher Curl (Barbell) 65.0 10
(W) Bench Press - Close Grip (Barbell) 135.0 5
Bench Press - Close Grip (Barbell) 165.0 10
Bench Press - Close Grip (Barbell) 175.0 8
Bench Press - Close Grip (Barbell) 175.0 8
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Abs Workout 0.0 0

March 19, 2023

Weight: 184.6

Rest day.

March 20, 2023

Weight: 184.8

Program: Shoulder Focus

Morning Workout

  • 3x Incline Bench Press (Dumbbell)
  • 2x Bench Press (Dumbbell)
  • 3x Cable Crossover
  • 3x Decline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Dumbbell) 70.0 12
Incline Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 12
Bench Press (Dumbbell) 80.0 8
Cable Crossover 40.0 10
Cable Crossover 50.0 10
Cable Crossover 60.0 10
Decline Bench Press (Barbell) 175.0 10
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Lateral Raise Heavy Partials 35.0 18
Lateral Raise Heavy Partials 35.0 18
Lateral Raise Heavy Partials 35.0 16
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 10
Cross-Body Side Deltoid Raises 25.0 9

March 21, 2023

Weight: 184.8

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 8x Squat (Barbell)
  • 4x Trap Bar Deadlift
  • 4x Lat Pulldown (Cable)
  • 3x Incline Row (Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 6
(W) Squat (Barbell) 185.0 5
Squat (Barbell) 205.0 3
Squat (Barbell) 225.0 3
Squat (Barbell) 245.0 3
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
(W) Trap Bar Deadlift 150.0 5
Trap Bar Deadlift 240.0 6
Trap Bar Deadlift 240.0 6
Trap Bar Deadlift 240.0 6
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 10
Incline Row (Dumbbell) 65.0 10
Incline Row (Dumbbell) 65.0 10
Incline Row (Dumbbell) 65.0 10
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 18
Shrug (Dumbbell) 80.0 18

March 22, 2023

Weight: 184.8

Program: Shoulder Focus

B2023SF: Arms 2

  • 3x Overhead Press (Barbell, Kneeling)
  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Overhead Press (Barbell, Kneeling) 95.0 10
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 115.0 7
Single Arm Preacher Cable Curls 50.0 12
Single Arm Preacher Cable Curls 50.0 11
EZ Curl 95.0 10
EZ Curl 85.0 10
EZ Curl 85.0 8
21’s (barbell) 65.0 21
21’s (barbell) 65.0 21
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 8
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10

March 23, 2023

Weight: 184.9

Rest day.

March 24, 2023

Weight: 184.8

Rest day.