Workout and Weight History

Jump to:

May 11, 2023

Weight: 187.0

Weightlifting Rest Day.

Daily Steps: 6210

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

Daily Steps: 6769

May 13, 2023

Weight: 187.0

Weightlifting Rest Day.

Daily Steps: 2892

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

Daily Steps: 5244

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

Daily Steps: 7106

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

Daily Steps: 5108

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) 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) 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

Daily Steps: 7934

May 18, 2023

Weight: 187.3

Weightlifting Rest Day.

Daily Steps: 10394

May 19, 2023

Weight: 187.1

Weightlifting Rest Day.

Daily Steps: 1690

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

Non-Weightlifting Exercise

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

Daily Steps: 6472

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

Daily Steps: 4008

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

Daily Steps: 7884

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

Daily Steps: 5501

May 24, 2023

Weight: 187.5

Weightlifting Rest Day.

Daily Steps: 6144

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

Daily Steps: 6006

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

Daily Steps: 10477

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

Daily Steps: 9283

May 28, 2023

Weight: 187.4

Weightlifting Rest Day.

Daily Steps: 2081

May 29, 2023

Weight: 187.4

Weightlifting Rest Day.

Daily Steps: 7282

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

Daily Steps: 7924

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)

Daily Steps: 7906

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

Daily Steps: 6328

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

Daily Steps: 7482

June 3, 2023

Weight: 187.6

Weightlifting Rest Day.

Daily Steps: 4311

June 4, 2023

Weight: 187.6

Weightlifting Rest Day.

Daily Steps: 8202