Workout and Weight History

Jump to:

May 18, 2023

Weight: 187.3

Rest day.

May 19, 2023

Weight: 187.1

Rest day.

May 20, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 8x Bench Press (Barbell)
  • 3x Cable Crossover
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Hanging Knee Raise With Twist

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 6
Cable Crossover 80.0 10
Cable Crossover 80.0 8
Cable Crossover 80.0 8
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 10
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 9
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 7
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 6

May 21, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Arms 2

  • 4x 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
(W) Overhead Press (Barbell, Kneeling) 95.0 6
Overhead Press (Barbell, Kneeling) 115.0 10
Overhead Press (Barbell, Kneeling) 120.0 8
Overhead Press (Barbell, Kneeling) 120.0 7
Single Arm Preacher Cable Curls 60.0 12
Single Arm Preacher Cable Curls 60.0 12
EZ Curl 105.0 8
EZ Curl 105.0 7
EZ Curl 105.0 7
21’s (barbell) 80.0 21
21’s (barbell) 80.0 18
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 7
Triceps Pushdown (Rope) 120.0 12
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 9

May 22, 2023

Weight: 187.5

Program: Shoulder Focus

B2023SF: Legs/back 1

  • 2x Leg Curl (dumbbell)
  • 4x Hack Squat
  • 3x Bulgarian Split Squat
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 18
Hack Squat 110.0 12
Hack Squat 120.0 10
Hack Squat 130.0 8
Hack Squat 130.0 8
Bulgarian Split Squat 55.0 12
Bulgarian Split Squat 60.0 8
Bulgarian Split Squat 60.0 8
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 140.0 8
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
Shrug (Hex Bar) 290.0 14
Shrug (Hex Bar) 290.0 12
Shrug (Hex Bar) 290.0 10

May 23, 2023

Weight: 187.3

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)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Spider Curl 45.0 5
Spider Curl 45.0 5
Spider Curl 45.0 5
Preacher Curl (Barbell) 75.0 10
Preacher Curl (Barbell) 75.0 7
Preacher Curl (Barbell) 75.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 195.0 10
Bench Press - Close Grip (Barbell) 195.0 8
Bench Press - Close Grip (Barbell) 195.0 6
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Ab Wheel 0.0 12
Ab Wheel 0.0 12

May 24, 2023

Weight: 187.5

Rest day.

May 25, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Chest/Shoulders 2

  • 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) 55.0 8
Incline Bench Press (Dumbbell) 85.0 10
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 7
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Decline Bench Press (Barbell) 195.0 10
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 6
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8

May 26, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 1x Leg Curl (dumbbell)
  • 9x Squat (Barbell)
  • 3x Leg Press
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Seated Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
(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) 265.0 1
Squat (Barbell) 195.0 12
Squat (Barbell) 205.0 9
Squat (Barbell) 205.0 8
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Seated Row (Cable) 160.0 10
Seated Row (Cable) 160.0 10
Seated Row (Cable) 160.0 10
Shrug (Dumbbell) 90.0 18
Shrug (Dumbbell) 90.0 16
Shrug (Dumbbell) 90.0 12

May 27, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Arms 2

  • 4x 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
(W) Overhead Press (Barbell, Kneeling) 95.0 6
Overhead Press (Barbell, Kneeling) 120.0 9
Overhead Press (Barbell, Kneeling) 120.0 8
Overhead Press (Barbell, Kneeling) 120.0 7
Single Arm Preacher Cable Curls 60.0 12
Single Arm Preacher Cable Curls 60.0 12
EZ Curl 105.0 9
EZ Curl 105.0 8
EZ Curl 105.0 7
21’s (barbell) 80.0 21
21’s (barbell) 80.0 20
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 7
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 6
Triceps Pushdown (Rope) 100.0 9
Triceps Pushdown (Rope) 100.0 9
Triceps Pushdown (Rope) 100.0 9

May 28, 2023

Weight: 187.4

Rest day.

May 29, 2023

Weight: 187.4

Rest day.

May 30, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 8x Bench Press (Barbell)
  • 3x Chest Fly
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Hanging Knee Raise With Twist
  • 2x Chest Press (Machine)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 205.0 10
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 6
Chest Fly 160.0 8
Chest Fly 160.0 8
Chest Fly 160.0 8
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 14
Incline Y-Deltoid Raises 30.0 13
Incline Y-Deltoid Raises 30.0 13
Incline Y-Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 7
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 6
Chest Press (Machine) 140.0 10
Chest Press (Machine) 140.0 8

May 31, 2023

Weight: 187.5

Program: Shoulder Focus

B2023SF: Legs/back 1

  • 2x Leg Curl (dumbbell)
  • 4x Hack Squat
  • 3x Bulgarian Split Squat
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 19
Leg Curl (dumbbell) 52.5 13
Hack Squat 110.0 12
Hack Squat 120.0 10
Hack Squat 130.0 8
Hack Squat 130.0 8
Bulgarian Split Squat 60.0 9
Bulgarian Split Squat 60.0 9
Bulgarian Split Squat 60.0 9
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 8
T Bar Row (Chest Supported) 90.0 8
T Bar Row (Chest Supported) 90.0 8
T Bar Row (Chest Supported) 95.0 8
Shrug (Hex Bar) 290.0 12
Shrug (Hex Bar) 290.0 12
Shrug (Hex Bar) 290.0 10

June 1, 2023

Weight: 187.5

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)

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 7
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 6
Spider Curl 45.0 5
Spider Curl 45.0 6
Spider Curl 45.0 5
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 7
Preacher Curl (Barbell) 75.0 5
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 195.0 8
Bench Press - Close Grip (Barbell) 195.0 7
Bench Press - Close Grip (Barbell) 195.0 6
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8

June 2, 2023

Weight: 187.4

Program: Shoulder Focus

B2023SF: Chest/Shoulders 2

  • 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) 55.0 8
Incline Bench Press (Dumbbell) 85.0 8
Incline Bench Press (Dumbbell) 85.0 8
Incline Bench Press (Dumbbell) 85.0 6
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Decline Bench Press (Barbell) 205.0 7
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 205.0 5
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 12
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8

June 3, 2023

Weight: 187.6

Rest day.

June 7, 2023

Weight: 187.6

Program: Shoulder Focus

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Chest Fly 160.0 8
Chest Fly 160.0 8
Chest Fly 160.0 8
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Lateral Raise (Machine) 80.0 10
Lateral Raise (Machine) 80.0 10
Lateral Raise (Machine) 80.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Chest Dip 0.0 10
Chest Dip 0.0 8
Chest Dip 0.0 8

June 9, 2023

Weight: 187.6

Program: Shoulder Focus

Morning Workout

  • 3x Seated Row (Cable)
  • 3x Lat Pulldown (Cable)
  • 3x Lat Pulldown (Machine)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Shrug (Machine)

More Detail

Exercise Weight Reps
Seated Row (Cable) 160.0 10
Seated Row (Cable) 160.0 10
Seated Row (Cable) 160.0 10
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Machine) 130.0 10
Lat Pulldown (Machine) 145.0 9
Lat Pulldown (Machine) 160.0 8
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 7
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 7
Shrug (Machine) 180.0 15
Shrug (Machine) 230.0 10
Shrug (Machine) 230.0 10

June 12, 2023

Weight: 187.2

Program: Shoulder Focus

Morning Workout

  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Cable)
  • 3x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 65.0 12
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 75.0 8
Cable Fly (Flat Bench) 60.0 8
Cable Fly (Flat Bench) 60.0 6
Cable Fly (Flat Bench) 60.0 7
Lateral Raise (Cable) 20.0 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 135.0 8
Triceps Extension (Cable) 100.0 10
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 7

June 13, 2023

Weight: 187.0

Program: Shoulder Focus

Afternoon Workout

  • 3x Lat Pulldown (Cable)
  • 3x Bent Over Row (Barbell)
  • 2x Lat Pushdown (Kneeling, Rope)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Preacher Curl (Barbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 90.0 12
Lat Pulldown (Cable) 100.0 12
Lat Pulldown (Cable) 100.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Bent Over Row (Barbell) 95.0 10
Lat Pushdown (Kneeling, Rope) 100.0 7
Lat Pushdown (Kneeling, Rope) 80.0 10
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 85.0 7
Bicep Curl (Barbell) 85.0 6
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Hammer Curl (Dumbbell) 30.0 10
Preacher Curl (Barbell) 45.0 10
Preacher Curl (Barbell) 45.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

June 14, 2023

Weight: 187.0

Program: Shoulder Focus

PPLB: Legs 1

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Hanging Knee Raise With Twist
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
(W) Hack Squat 0.0 5
Hack Squat 50.0 10
Hack Squat 70.0 10
Hack Squat 90.0 10
Leg Press 180.0 10
Leg Press 180.0 10
Leg Press 180.0 10
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 8
Romanian Deadlift (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8
Ab Wheel 0.0 10
Ab Wheel 0.0 10

June 15, 2023

Weight: 187.0

Program: Shoulder Focus

Afternoon Workout

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lat Pulldown (Cable)
  • 3x Incline Y-Deltoid Raises
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 185.0 8
Cable Fly (Flat Bench) 60.0 8
Cable Fly (Flat Bench) 60.0 8
Cable Fly (Flat Bench) 60.0 8
Lat Pulldown (Cable) 100.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 10
Reverse Fly (Cable) 30.0 8
Reverse Fly (Cable) 30.0 8
Reverse Fly (Cable) 30.0 8

June 16, 2023

Weight: 186.8

Rest day.

June 19, 2023

Weight: 186.8

Program: Shoulder Focus

B2023SF: Chest/Shoulders 2

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

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 70.0 12
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 80.0 8
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Decline Bench Press (Barbell) 185.0 10
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 7
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 12
Lateral Raise Heavy Partials 50.0 10
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 40.0 7
Incline Y-Deltoid Raises 30.0 9
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 8