Workout and Weight History

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Nov. 17, 2022

Weight: 181.3

Program: Push/Pull/Legs

Afternoon Workout

  • 3x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Chest Fly
  • 3x Reverse Fly (Machine)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 155.0 11
Incline Bench Press (Barbell) 175.0 5
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Chest Fly 160.0 8
Chest Fly 145.0 9
Chest Fly 145.0 9
Reverse Fly (Machine) 100.0 12
Reverse Fly (Machine) 115.0 10
Reverse Fly (Machine) 115.0 10
Lateral Raise 1.5X (Dumbell) 20.0 9
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 6
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8

Daily Steps: 6295

Nov. 18, 2022

Weight: 181.3

Program: Push/Pull/Legs

Morning Workout

  • 3x Chin Up
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Chin Up 0.0 10
Chin Up 25.0 6
Chin Up 25.0 5
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
T Bar Row (Chest Supported) 75.0 11
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 8
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Daily Steps: 7001

Nov. 19, 2022

Weight: 181.3

Program: Push/Pull/Legs

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 195.0 8
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 3
Sumo Deadlift (Barbell) 245.0 8
Sumo Deadlift (Barbell) 265.0 5
Sumo Deadlift (Barbell) 265.0 5
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 13
Leg Curl (dumbbell) 50.0 12
Standing Calf Raise (Machine) 200.0 16
Standing Calf Raise (Machine) 200.0 14
Standing Calf Raise (Machine) 200.0 12

Daily Steps: 3865

Nov. 20, 2022

Weight: 181.4

Weightlifting Rest Day.

Daily Steps: 3487

Nov. 21, 2022

Weight: 181.5

Program: Push/Pull/Legs

Afternoon Workout

  • 9x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Kneeling Overhead Press (Dumbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)

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) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Kneeling Overhead Press (Dumbell) 45.0 12
Kneeling Overhead Press (Dumbell) 50.0 8
Kneeling Overhead Press (Dumbell) 50.0 7
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 32.5 9
Lateral Raise (Cable) 35.0 7
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 7

Daily Steps: 5353

Nov. 22, 2022

Weight: 181.6

Program: Push/Pull/Legs

Morning Workout

  • 5x Pendlay Row (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bicep Curl (Cable)
  • 3x Arnold Curl
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 175.0 10
Pendlay Row (Barbell) 185.0 8
Pendlay Row (Barbell) 195.0 6
Pendlay Row (Barbell) 195.0 6
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 11
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 15

Daily Steps: 4171

Nov. 23, 2022

Weight: 181.6

Program: Push/Pull/Legs

PPLB: Legs 1

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
Hack Squat 130.0 12
Hack Squat 140.0 10
Hack Squat 150.0 8
Leg Press 250.0 11
Leg Press 250.0 11
Leg Press 250.0 11
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10

Daily Steps: 5476

Nov. 24, 2022

Weight: 181.7

Program: Push/Pull/Legs

PPLB: Push 2

  • 3x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Reverse Fly (Cable)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 145.0 15
Incline Bench Press (Barbell) 165.0 11
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 6
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7

Daily Steps: 8812

Nov. 25, 2022

Weight: 181.8

Weightlifting Rest Day.

Daily Steps: 9964

Nov. 26, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 2x Lat Pulldown - Underhand (Cable)
  • 3x Low Row (Cable)
  • 3x Arnold Curl
  • 3x Bicep Curl (Cable)
  • 3x Pull Up
  • 1x 21 Curls

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 120.0 15
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Lat Pulldown - Underhand (Cable) 130.0 10
Low Row (Cable) 120.0 15
Low Row (Cable) 130.0 11
Low Row (Cable) 130.0 11
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Pull Up 0.0 9
Pull Up 0.0 9
Pull Up 0.0 9
21 Curls 35.0 21

Daily Steps: 10935

Nov. 27, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 4x Bench Press (Smith Machine)
  • 3x Chest Fly
  • 3x Overhead Press (Dumbbell)
  • 3x Shoulder Press (Machine)
  • 3x Skullcrusher (Barbell)

More Detail

Exercise Weight Reps
Bench Press (Smith Machine) 135.0 15
Bench Press (Smith Machine) 185.0 8
Bench Press (Smith Machine) 185.0 8
Bench Press (Smith Machine) 205.0 5
Chest Fly 160.0 8
Chest Fly 145.0 9
Chest Fly 145.0 9
Overhead Press (Dumbbell) 40.0 12
Overhead Press (Dumbbell) 45.0 9
Overhead Press (Dumbbell) 45.0 8
Shoulder Press (Machine) 120.0 7
Shoulder Press (Machine) 100.0 8
Shoulder Press (Machine) 100.0 12
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 7

Daily Steps: 8689

Nov. 28, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 4x Lat Pulldown (Cable)
  • 4x Iso-Lateral Row (Machine)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8
Iso-Lateral Row (Machine) 100.0 15
Iso-Lateral Row (Machine) 120.0 12
Iso-Lateral Row (Machine) 140.0 10
Iso-Lateral Row (Machine) 140.0 10
Bicep Curl (Barbell) 90.0 10
Bicep Curl (Barbell) 90.0 10
Bicep Curl (Barbell) 90.0 10
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 8

Daily Steps: 10997

Nov. 29, 2022

Weight: 181.8

Program: Push/Pull/Legs

Afternoon Workout

  • 4x Squat (Smith Machine)
  • 3x Seated Leg Press (Machine)
  • 3x Leg Extension (Machine)
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
Squat (Smith Machine) 135.0 15
Squat (Smith Machine) 155.0 12
Squat (Smith Machine) 175.0 10
Squat (Smith Machine) 185.0 8
Seated Leg Press (Machine) 160.0 15
Seated Leg Press (Machine) 200.0 12
Seated Leg Press (Machine) 240.0 8
Leg Extension (Machine) 80.0 12
Leg Extension (Machine) 90.0 10
Leg Extension (Machine) 90.0 10
Seated Leg Curl (Machine) 80.0 10
Seated Leg Curl (Machine) 80.0 10
Seated Leg Curl (Machine) 80.0 11

Daily Steps: 11073

Nov. 30, 2022

Weight: 181.8

Program: Push/Pull/Legs

Midday Workout

  • 4x Incline Bench Press (Dumbbell)
  • 3x Chest Press (Machine)
  • 4x Triceps Extension (Cable)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Shoulder Press (Machine)

More Detail

Exercise Weight Reps
Incline Bench Press (Dumbbell) 65.0 15
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Chest Press (Machine) 130.0 10
Chest Press (Machine) 130.0 10
Chest Press (Machine) 130.0 10
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 7
Lateral Raise 1.5X (Dumbell) 20.0 9
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 7
Shoulder Press (Machine) 100.0 10
Shoulder Press (Machine) 110.0 9
Shoulder Press (Machine) 120.0 8

Daily Steps: 11581

Dec. 1, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 2x Lat Pulldown (Machine)
  • 3x Lat Pulldown (Cable)
  • 3x Iso-Lateral Row (Machine)
  • 3x Bicep Curl (Barbell)
  • 3x Spider Curl
  • 3x Reverse Fly (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Machine) 100.0 15
Lat Pulldown (Machine) 120.0 12
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 8
Iso-Lateral Row (Machine) 140.0 11
Iso-Lateral Row (Machine) 140.0 11
Iso-Lateral Row (Machine) 140.0 11
Bicep Curl (Barbell) 90.0 11
Bicep Curl (Barbell) 90.0 11
Bicep Curl (Barbell) 90.0 8
Spider Curl 35.0 12
Spider Curl 35.0 12
Spider Curl 35.0 10
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 17
Shrug (Dumbbell) 80.0 15

Daily Steps: 7014

Dec. 2, 2022

Weight: 181.8

Program: Push/Pull/Legs

Morning Workout

  • 4x Squat (Smith Machine)
  • 3x Seated Leg Press (Machine)
  • 3x Seated Leg Curl (Machine)
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 5
Squat (Smith Machine) 175.0 9
Squat (Smith Machine) 175.0 10
Squat (Smith Machine) 185.0 8
Seated Leg Press (Machine) 200.0 15
Seated Leg Press (Machine) 220.0 12
Seated Leg Press (Machine) 240.0 10
Seated Leg Curl (Machine) 80.0 12
Seated Leg Curl (Machine) 90.0 10
Seated Leg Curl (Machine) 90.0 10
Leg Extension (Machine) 90.0 12
Leg Extension (Machine) 100.0 10
Leg Extension (Machine) 100.0 10

Daily Steps: 8253

Dec. 3, 2022

Weight: 181.8

Weightlifting Rest Day.

Daily Steps: 7427

Dec. 4, 2022

Weight: 181.4

Weightlifting Rest Day.

Daily Steps: 1525

Dec. 5, 2022

Weight: 181.4

Weightlifting Rest Day.

Daily Steps: 1971

Dec. 6, 2022

Weight: 181.4

Weightlifting Rest Day.

Daily Steps: 1696

Dec. 7, 2022

Weight: 181.4

Program: Push/Pull/Legs

Afternoon Workout

  • 4x Bench Press (Barbell)
  • 3x Chest Fly (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Rocking Triceps Extension

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 155.0 10
Bench Press (Barbell) 175.0 9
Bench Press (Barbell) 185.0 7
Chest Fly (Dumbbell) 30.0 10
Chest Fly (Dumbbell) 35.0 10
Chest Fly (Dumbbell) 40.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 9
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Rocking Triceps Extension 100.0 8
Rocking Triceps Extension 100.0 8
Rocking Triceps Extension 100.0 8

Daily Steps: 2861

Dec. 8, 2022

Weight: 181.4

Program: Push/Pull/Legs

Midday Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 1x 21 Curls
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 9
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
21 Curls 35.0 21
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12

Daily Steps: 3330

Dec. 9, 2022

Weight: 181.4

Program: Push/Pull/Legs

PPLB: Legs 1

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 2x Cable Crunch

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
Hack Squat 110.0 12
Hack Squat 120.0 10
Hack Squat 130.0 8
Leg Press 220.0 15
Leg Press 220.0 15
Leg Press 220.0 15
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Cable Crunch 160.0 20
Cable Crunch 160.0 15

Daily Steps: 5257

Dec. 10, 2022

Weight: 181.4

Weightlifting Rest Day.

Daily Steps: 2791

Dec. 11, 2022

Weight: 181.4

Program: Push/Pull/Legs

PPLB: Push 2

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

More Detail

Exercise Weight Reps
Incline Bench Press (Barbell) 135.0 15
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 175.0 6
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 8
Bench Press (Dumbbell) 70.0 7
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 6
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 7

Daily Steps: 4360