Workout and Weight History

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May 11, 2023

Weight: 187.0

Weightlifting Rest Day.

May 12, 2023

Weight: 186.9

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 Leg Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 215.0 7
Bench Press (Barbell) 215.0 6
Bench Press (Barbell) 205.0 6
Cable Crossover 80.0 9
Cable Crossover 80.0 9
Cable Crossover 80.0 9
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 14
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
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 8

May 13, 2023

Weight: 187.0

Weightlifting Rest Day.

May 14, 2023

Weight: 187.0

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 9
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 10
Spider Curl 40.0 6
Spider Curl 40.0 6
Spider Curl 40.0 6
Preacher Curl (Barbell) 75.0 9
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 195.0 9
Bench Press - Close Grip (Barbell) 195.0 8
Bench Press - Close Grip (Barbell) 195.0 6
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 7
Ab Wheel 0.0 10
Ab Wheel 0.0 10

May 15, 2023

Weight: 187.3

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 16
Leg Curl (dumbbell) 52.5 16
Hack Squat 90.0 12
Hack Squat 110.0 10
Hack Squat 120.0 8
Hack Squat 120.0 8
Bulgarian Split Squat 55.0 10
Bulgarian Split Squat 55.0 10
Bulgarian Split Squat 55.0 10
Lat Pulldown (Cable) 130.0 11
Lat Pulldown (Cable) 130.0 9
Lat Pulldown (Cable) 130.0 8
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 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 8

May 16, 2023

Weight: 187.2

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 9
Incline Bench Press (Dumbbell) 85.0 8
Incline Bench Press (Dumbbell) 85.0 8
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 9
Decline Bench Press (Barbell) 195.0 10
Decline Bench Press (Barbell) 195.0 9
Decline Bench Press (Barbell) 195.0 8
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 45.0 20
Lateral Raise Heavy Partials 50.0 11
Incline Y-Deltoid Raises 30.0 11
Incline Y-Deltoid Raises 30.0 11
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 8

May 17, 2023

Weight: 187.2

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 17
(W) Squat (Barbell) 185.0 5
(W) Squat (Barbell) 135.0 6
Squat (Barbell) 205.0 3
Squat (Barbell) 225.0 3
Squat (Barbell) 245.0 3
Squat (Barbell) 255.0 2
Squat (Barbell) 185.0 12
Squat (Barbell) 195.0 10
Squat (Barbell) 205.0 8
Leg Press 320.0 9
Leg Press 320.0 9
Leg Press 320.0 8
Lat Pushdown (Kneeling, Rope) 150.0 15
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 9
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Seated Row (Cable) 150.0 15
Shrug (Dumbbell) 90.0 17
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 12

May 18, 2023

Weight: 187.3

Weightlifting Rest Day.

May 19, 2023

Weight: 187.1

Weightlifting 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) 185.0 5
(W) Bench Press (Barbell) 135.0 6
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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:23)

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

Weightlifting 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) 185.0 5
(W) Squat (Barbell) 135.0 6
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

Weightlifting Rest Day.

May 29, 2023

Weight: 187.4

Weightlifting 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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:08)

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

Weightlifting Rest Day.

June 4, 2023

Weight: 187.6

Weightlifting Rest Day.