Workout and Weight History

Jump to:

Jan. 31, 2023

Weight: 182.9

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 Ab Routine

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 150.0 14
Lat Pushdown (Kneeling, Rope) 150.0 13
Lat Pushdown (Kneeling, Rope) 150.0 11
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 195.0 10
Pendlay Row (Barbell) 195.0 9
Pendlay Row (Barbell) 195.0 9
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
21 Curls 45.0 18
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 12
Shrug (Dumbbell) 90.0 10
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8

Daily Steps: 7181

Feb. 1, 2023

Weight: 183.0

Program: Push/Pull/Legs

PPLB: Legs 1

  • 5x Hack Squat
  • 4x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 1x Abs Workout

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 7
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Leg Press 260.0 12
Leg Press 260.0 12
Leg Press 260.0 12
Leg Press 260.0 12
Romanian Deadlift (Barbell) 185.0 12
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Hip Thrust (Barbell) 195.0 9
Hip Thrust (Barbell) 195.0 9
Hip Thrust (Barbell) 195.0 9

Daily Steps: 4936

Feb. 2, 2023

Weight: 182.9

Weightlifting Rest Day.

Daily Steps: 4251

Feb. 3, 2023

Weight: 182.8

Weightlifting Rest Day.

Daily Steps: 3573

Feb. 4, 2023

Weight: 182.8

Weightlifting Rest Day.

Daily Steps: 3382

Feb. 5, 2023

Weight: 182.8

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 Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 10
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 6
Bench Press (Dumbbell) 60.0 10
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 70.0 10
Reverse Fly (Cable) 32.5 8
Reverse Fly (Cable) 32.5 8
Reverse Fly (Cable) 32.5 9
Lateral Raise 1.5X (Dumbell) 20.0 6
Lateral Raise 1.5X (Dumbell) 20.0 6
Lateral Raise 1.5X (Dumbell) 20.0 6
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 130.0 12

Daily Steps: 4206

Feb. 6, 2023

Weight: 182.8

Weightlifting Rest Day.

Daily Steps: 3397

Feb. 7, 2023

Weight: 182.8

Program: Push/Pull/Legs

PPLB: Legs 2

  • 4x Squat (Barbell)
  • 5x Sumo Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)
  • 1x Ab Wheel

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 10
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 185.0 5
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Sumo Deadlift (Barbell) 225.0 6
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 10
Ab Wheel 0.0 12

Daily Steps: 4210

Feb. 8, 2023

Weight: 182.8

Program: Push/Pull/Legs

PPLB: Push 1

  • 8x 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) 135.0 5
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 7
Chest Fly (Dumbbell) 45.0 10
Chest Fly (Dumbbell) 45.0 9
Chest Fly (Dumbbell) 45.0 9
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Lateral Raise (Cable) 35.0 11
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 9
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 7

Daily Steps: 3807

Feb. 9, 2023

Weight: 182.8

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 Ab Routine

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 185.0 8
Pendlay Row (Barbell) 185.0 8
Pendlay Row (Barbell) 185.0 8
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 8
21 Curls 40.0 21
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 13
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8

Daily Steps: 8095

Feb. 10, 2023

Weight: 182.8

Weightlifting Rest Day.

Daily Steps: 7915

Feb. 11, 2023

Weight: 182.8

Weightlifting Rest Day.

Daily Steps: 3863

Feb. 12, 2023

Weight: 182.8

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) 155.0 12
Incline Bench Press (Barbell) 175.0 9
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 8
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 8
Reverse Fly (Cable) 32.5 9
Lateral Raise 1.5X (Dumbell) 20.0 7
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 6
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 6
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8

Daily Steps: 5204

Feb. 13, 2023

Weight: 182.9

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 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 5
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Arnold Curl 55.0 7
Arnold Curl 55.0 7
Arnold Curl 55.0 5
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 9
Spider Curl (Cable) 100.0 12
Spider Curl (Cable) 100.0 12
Spider Curl (Cable) 100.0 12
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 260.0 10
Shrug (Hex Bar) 260.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:07)

Daily Steps: 6203

Feb. 14, 2023

Weight: 182.9

Program: Push/Pull/Legs

PPLB: Legs 2

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

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 185.0 10
Squat (Barbell) 195.0 10
Squat (Barbell) 205.0 10
Squat (Barbell) 215.0 7
(W) Sumo Deadlift (Barbell) 135.0 5
(W) Sumo Deadlift (Barbell) 225.0 4
Sumo Deadlift (Barbell) 275.0 6
Sumo Deadlift (Barbell) 275.0 5
Sumo Deadlift (Barbell) 275.0 5
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 9
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Ab Wheel 0.0 15
Ab Wheel 0.0 15

Daily Steps: 5572

Feb. 15, 2023

Weight: 183.0

Weightlifting Rest Day.

Daily Steps: 5904

Feb. 16, 2023

Weight: 183.0

Program: Push/Pull/Legs

PPLB: Push 1

  • 6x 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) 135.0 5
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 175.0 8
Bench Press (Barbell) 175.0 7
Chest Fly (Dumbbell) 45.0 8
Chest Fly (Dumbbell) 45.0 8
Chest Fly (Dumbbell) 45.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 35.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 6
Triceps Extension (Cable) 150.0 6

Daily Steps: 4135

Feb. 17, 2023

Weight: 183.1

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 Ab Routine

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 9
(W) Pendlay Row (Barbell) 135.0 5
Pendlay Row (Barbell) 195.0 8
Pendlay Row (Barbell) 195.0 8
Pendlay Row (Barbell) 195.0 8
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
21 Curls 45.0 18
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 15
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8
Hanging Ab Routine 0.0 8

Daily Steps: 3911

Feb. 18, 2023

Weight: 183.1

Program: Push/Pull/Legs

PPLB: Legs 1

  • 5x Hack Squat
  • 4x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 1x Abs Workout

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 140.0 5
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 9
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 10
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 7
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10

Daily Steps: 6545

Feb. 19, 2023

Weight: 183.1

Weightlifting Rest Day.

Daily Steps: 3848

Feb. 20, 2023

Weight: 183.1

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 6
Incline Bench Press (Barbell) 175.0 10
Incline Bench Press (Barbell) 175.0 9
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 8
Lateral Raise 1.5X (Dumbell) 20.0 10
Lateral Raise 1.5X (Dumbell) 20.0 8
Lateral Raise 1.5X (Dumbell) 20.0 7
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 7
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 9

Daily Steps: 9474

Feb. 21, 2023

Weight: 183.1

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 25.0 7
Pull Up 25.0 7
Pull Up 25.0 5
Pull Up 25.0 5
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 90.0 8
T Bar Row (Chest Supported) 90.0 8
Arnold Curl 55.0 8
Arnold Curl 55.0 6
Arnold Curl 55.0 6
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 8
Spider Curl (Cable) 110.0 9
Spider Curl (Cable) 110.0 9
Spider Curl (Cable) 110.0 9
Shrug (Hex Bar) 260.0 12
Shrug (Hex Bar) 260.0 12
Shrug (Hex Bar) 260.0 10

Daily Steps: 5902

Feb. 22, 2023

Weight: 183.3

Program: Push/Pull/Legs

PPLB: Legs 2

  • 5x Squat (Barbell)
  • 3x Leg Press
  • 3x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 185.0 4
Squat (Barbell) 205.0 10
Squat (Barbell) 215.0 8
Squat (Barbell) 215.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 10
Standing Calf Raise (Machine) 270.0 12
Standing Calf Raise (Machine) 270.0 12
Standing Calf Raise (Machine) 270.0 12

Daily Steps: 4519

Feb. 23, 2023

Weight: 183.4

Weightlifting Rest Day.

Daily Steps: 5283

Feb. 24, 2023

Weight: 183.5

Program: Push/Pull/Legs

PPLB: Push 1

  • 8x 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) 135.0 5
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 6
Chest Fly (Dumbbell) 45.0 11
Chest Fly (Dumbbell) 45.0 8
Chest Fly (Dumbbell) 45.0 7
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 5
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 40.0 6
Lateral Raise (Cable) 40.0 5
Triceps Extension (Cable) 150.0 11
Triceps Extension (Cable) 150.0 6
Triceps Extension (Cable) 150.0 5

Daily Steps: 5517