Workout and Weight History

Jump to:

Dec. 12, 2022

Weight: 181.0

Program: Push/Pull/Legs

Afternoon Workout

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

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 25.0 6
Pull Up 25.0 5
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 80.0 9
T Bar Row (Chest Supported) 80.0 9
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Arnold Curl 45.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Spider Goblet Curl 60.0 10
Spider Goblet Curl 60.0 8
Spider Goblet Curl 60.0 9
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 12

Daily Steps: 5684

Dec. 13, 2022

Weight: 181.0

Program: Push/Pull/Legs

PPLB: Legs 2

  • 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) 175.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 175.0 10
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 3
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Sumo Deadlift (Barbell) 245.0 6
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 10
Leg Curl (dumbbell) 50.0 10
Standing Calf Raise (Machine) 200.0 15
Standing Calf Raise (Machine) 200.0 12
Standing Calf Raise (Machine) 200.0 10

Daily Steps: 8201

Dec. 14, 2022

Weight: 181.0

Weightlifting Rest Day.

Daily Steps: 6136

Dec. 15, 2022

Weight: 181.0

Program: Push/Pull/Legs

Midday Workout

  • 9x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Triceps Extension (Cable)

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) 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 7
Cable Fly (Flat Bench) 70.0 6
Incline Bench Press (Dumbbell) 65.0 11
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 8
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 8
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 6

Daily Steps: 5793

Dec. 16, 2022

Weight: 181.0

Program: Push/Pull/Legs

Morning Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 4x Pendlay Row (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 1x 21 Curls
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 11
Lat Pushdown (Kneeling, Rope) 140.0 11
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 185.0 9
Pendlay Row (Barbell) 185.0 9
Pendlay Row (Barbell) 185.0 8
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 100.0 8
Bicep Curl (Barbell) 100.0 8
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
21 Curls 35.0 24
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10

Daily Steps: 8854

Dec. 17, 2022

Weight: 181.0

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 120.0 12
Hack Squat 130.0 10
Hack Squat 140.0 8
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 230.0 12
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Hip Thrust (Barbell) 165.0 10
Hip Thrust (Barbell) 165.0 10
Hip Thrust (Barbell) 165.0 10
Cable Crunch 160.0 20
Cable Crunch 160.0 18

Daily Steps: 9028

Dec. 18, 2022

Weight: 181.0

Weightlifting Rest Day.

Daily Steps: 5924

Dec. 19, 2022

Weight: 181.0

Program: Push/Pull/Legs

PPLB: Push 2

  • 4x 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
(W) Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 155.0 12
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 6
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Lateral Raise 1.5X (Dumbell) 20.0 9
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 7
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 9
Skullcrusher (Barbell) 95.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 7

Daily Steps: 4623

Dec. 20, 2022

Weight: 181.0

Program: Push/Pull/Legs

PPLB: Pull 2

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

More Detail

Exercise Weight Reps
Pull Up 0.0 11
Pull Up 25.0 7
Pull Up 25.0 5
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Arnold Curl 45.0 9
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 11
Spider Goblet Curl 60.0 12
Spider Goblet Curl 60.0 11
Spider Goblet Curl 60.0 9
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 10

Daily Steps: 5832

Dec. 21, 2022

Weight: 181.1

Program: Push/Pull/Legs

PPLB: Legs 2

  • 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 12
Squat (Barbell) 195.0 10
Squat (Barbell) 205.0 8
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 3
Sumo Deadlift (Barbell) 265.0 5
Sumo Deadlift (Barbell) 265.0 5
Sumo Deadlift (Barbell) 265.0 5
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 12
Leg Curl (dumbbell) 50.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10

Daily Steps: 4837

Dec. 22, 2022

Weight: 181.1

Weightlifting Rest Day.

Daily Steps: 2905

Dec. 23, 2022

Weight: 181.1

Program: Push/Pull/Legs

PPLB: Push 1

  • 9x Bench Press (Barbell)
  • 3x Chest Fly (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Chest Fly (Dumbbell) 40.0 10
Chest Fly (Dumbbell) 40.0 10
Chest Fly (Dumbbell) 40.0 9
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 6
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 32.5 8
Lateral Raise (Cable) 32.5 8
Triceps Extension (Cable) 140.0 11
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 5

Daily Steps: 8310

Dec. 24, 2022

Weight: 181.1

Program: Push/Pull/Legs

PPLB: Pull 1

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Pendlay Row (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 1x 21 Curls
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Pendlay Row (Barbell) 185.0 8
Pendlay Row (Barbell) 185.0 8
Pendlay Row (Barbell) 185.0 7
Bicep Curl (Barbell) 100.0 9
Bicep Curl (Barbell) 100.0 9
Bicep Curl (Barbell) 100.0 9
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 8
21 Curls 35.0 21
Shrug (Dumbbell) 80.0 16
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 10

Daily Steps: 12629

Dec. 25, 2022

Weight: 181.1

Weightlifting Rest Day.

Daily Steps: 5062

Dec. 26, 2022

Weight: 181.1

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 130.0 12
Hack Squat 140.0 10
Hack Squat 150.0 8
Leg Press 230.0 15
Leg Press 230.0 15
Leg Press 250.0 10
Romanian Deadlift (Barbell) 165.0 12
Romanian Deadlift (Barbell) 165.0 12
Romanian Deadlift (Barbell) 165.0 12
Hip Thrust (Barbell) 165.0 12
Hip Thrust (Barbell) 165.0 12
Hip Thrust (Barbell) 165.0 12
Cable Crunch 160.0 22
Cable Crunch 160.0 20

Daily Steps: 4371

Dec. 27, 2022

Weight: 181.1

Program: Push/Pull/Legs

PPLB: Push 2

  • 4x 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
(W) Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 175.0 10
Incline Bench Press (Barbell) 185.0 8
Incline Bench Press (Barbell) 195.0 4
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 9
Lateral Raise 1.5X (Dumbell) 20.0 10
Lateral Raise 1.5X (Dumbell) 22.5 5
Lateral Raise 1.5X (Dumbell) 22.5 6
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 9
Skullcrusher (Barbell) 100.0 7
Triceps Pushdown (Cable - Straight Bar) 140.0 11
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8

Daily Steps: 3671

Dec. 28, 2022

Weight: 181.2

Program: Push/Pull/Legs

PPLB: Pull 2

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

More Detail

Exercise Weight Reps
Pull Up 0.0 12
Pull Up 25.0 7
Pull Up 25.0 6
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 9
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 7
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 8
Spider Goblet Curl 60.0 11
Spider Goblet Curl 60.0 9
Spider Goblet Curl 60.0 8
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

Daily Steps: 6073

Dec. 29, 2022

Weight: 181.3

Program: Push/Pull/Legs

PPLB: Legs 2

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

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 195.0 12
Squat (Barbell) 205.0 8
Squat (Barbell) 205.0 8
(W) Sumo Deadlift (Barbell) 225.0 3
(W) Sumo Deadlift (Barbell) 135.0 5
Sumo Deadlift (Barbell) 275.0 5
Sumo Deadlift (Barbell) 275.0 5
Sumo Deadlift (Barbell) 275.0 5
Leg Curl (dumbbell) 50.0 15
Leg Curl (dumbbell) 50.0 14
Leg Curl (dumbbell) 50.0 10
Standing Calf Raise (Machine) 230.0 15
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8

Daily Steps: 5545

Dec. 30, 2022

Weight: 181.3

Weightlifting Rest Day.

Daily Steps: 4324

Dec. 31, 2022

Weight: 181.3

Program: Push/Pull/Legs

PPLB: Push 1

  • 9x Bench Press (Barbell)
  • 3x Chest Fly (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 2
Bench Press (Barbell) 230.0 2
Chest Fly (Dumbbell) 40.0 11
Chest Fly (Dumbbell) 40.0 10
Chest Fly (Dumbbell) 40.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
Lateral Raise (Cable) 32.5 9
Lateral Raise (Cable) 32.5 9
Lateral Raise (Cable) 32.5 9
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6

Daily Steps: 4988

Jan. 1, 2023

Weight: 181.3

Program: Push/Pull/Legs

PPLB: Pull 1

  • 3x Lat Pushdown (Kneeling, Rope)
  • 4x Pendlay Row (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 1x 21 Curls
  • 3x Shrug (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 9
Lat Pushdown (Kneeling, Rope) 150.0 9
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 185.0 10
Pendlay Row (Barbell) 185.0 10
Pendlay Row (Barbell) 185.0 8
Bicep Curl (Barbell) 100.0 12
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 7
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 50.0 7
Hammer Curl (Dumbbell) 50.0 7
21 Curls 35.0 24
Shrug (Dumbbell) 85.0 10
Shrug (Dumbbell) 85.0 10
Shrug (Dumbbell) 85.0 10
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:08)

Daily Steps: 5789

Jan. 2, 2023

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 140.0 12
Hack Squat 150.0 10
Hack Squat 160.0 8
Leg Press 250.0 10
Leg Press 250.0 10
Leg Press 250.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Cable Crunch 160.0 25
Cable Crunch 160.0 20

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 2.2 miles (0:27:21)

Daily Steps: 4250

Jan. 3, 2023

Weight: 181.5

Weightlifting Rest Day.

Daily Steps: 4886

Jan. 4, 2023

Weight: 181.6

Program: Push/Pull/Legs

PPLB: Push 2

  • 4x 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
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 175.0 11
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 7
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 9
Lateral Raise 1.5X (Dumbell) 22.5 6
Lateral Raise 1.5X (Dumbell) 22.5 6
Lateral Raise 1.5X (Dumbell) 22.5 6
Skullcrusher (Barbell) 100.0 11
Skullcrusher (Barbell) 105.0 7
Skullcrusher (Barbell) 105.0 6
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 8

Daily Steps: 5627

Jan. 5, 2023

Weight: 181.6

Program: Push/Pull/Legs

PPLB: Pull 2

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

More Detail

Exercise Weight Reps
Pull Up 25.0 8
Pull Up 25.0 7
Pull Up 25.0 6
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 85.0 8
Arnold Curl 45.0 12
Arnold Curl 50.0 8
Arnold Curl 50.0 7
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 8
Spider Goblet Curl 65.0 10
Spider Goblet Curl 65.0 9
Spider Goblet Curl 65.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10

Daily Steps: 5007