Workout and Weight History

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June 5, 2023

Weight: 187.6

Weightlifting Rest Day.

June 6, 2023

Weight: 187.6

Weightlifting 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 8, 2023

Weight: 187.6

Weightlifting Rest Day.

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 10, 2023

Weight: 187.6

Weightlifting Rest Day.

June 11, 2023

Weight: 187.6

Weightlifting Rest Day.

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

Non-Weightlifting Exercise

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

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

Weightlifting Rest Day.

June 17, 2023

Weight: 186.8

Weightlifting Rest Day.

June 18, 2023

Weight: 186.8

Weightlifting 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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 3.3 miles (1:19:19)

June 20, 2023

Weight: 186.9

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 5
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 110.0 7
Single Arm Preacher Cable Curls 60.0 8
Single Arm Preacher Cable Curls 60.0 8
EZ Curl 95.0 8
EZ Curl 95.0 8
EZ Curl 95.0 8
21’s (barbell) 65.0 21
21’s (barbell) 65.0 21
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 8
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10
Triceps Pushdown (Rope) 80.0 10

June 21, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 1x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Press
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Squat (Barbell) 135.0 10
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 8
Squat (Barbell) 185.0 8
Leg Press 230.0 12
Leg Press 230.0 12
Leg Press 250.0 12
Bent Over Row (Dumbbell) 50.0 10
Bent Over Row (Dumbbell) 50.0 10
Bent Over Row (Dumbbell) 50.0 10
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 130.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12

June 22, 2023

Weight: 186.9

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 6x Bench Press (Barbell)
  • 3x Cable Crossover
  • 1x Bench Press (Dumbbell)
  • 3x Lying Y Deltoid Raise
  • 3x Shoulder Press (Cables)
  • 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 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 8
Cable Crossover 70.0 10
Cable Crossover 70.0 9
Cable Crossover 70.0 10
Bench Press (Dumbbell) 60.0 10
Lying Y Deltoid Raise 20.0 15
Lying Y Deltoid Raise 30.0 13
Lying Y Deltoid Raise 40.0 6
Shoulder Press (Cables) 50.0 12
Shoulder Press (Cables) 60.0 12
Shoulder Press (Cables) 70.0 10
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

June 23, 2023

Weight: 186.9

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) 95.0 12
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 8
Spider Curl 40.0 6
Spider Curl 40.0 5
Preacher Curl (Barbell) 65.0 9
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 5
Bench Press - Close Grip (Barbell) 185.0 9
Bench Press - Close Grip (Barbell) 185.0 8
Bench Press - Close Grip (Barbell) 185.0 7
Triceps Extension (Cable) 100.0 11
Triceps Extension (Cable) 110.0 9
Triceps Extension (Cable) 110.0 10

June 24, 2023

Weight: 187.0

Weightlifting Rest Day.

June 25, 2023

Weight: 187.0

Weightlifting Rest Day.

June 26, 2023

Weight: 187.3

Program: Five Day

5D: Upper 1

  • 5x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Bent Over Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Overhead Press (Barbell, Kneeling)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 70.0 12
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Cable Fly (Flat Bench) 70.0 6
Bent Over Row (Dumbbell) 50.0 12
Bent Over Row (Dumbbell) 55.0 10
Bent Over Row (Dumbbell) 55.0 10
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 130.0 9
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 7
Lying Y Deltoid Raise 32.5 9
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 8

June 27, 2023

Weight: 187.3

Program: Five Day

5D: Arms 1

  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 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
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 12
(W) Bicep Curl (Cable) 120.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 7
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 7
Spider Curl 40.0 5
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 5
Bench Press - Close Grip (Barbell) 185.0 10
Bench Press - Close Grip (Barbell) 185.0 7
Bench Press - Close Grip (Barbell) 185.0 6
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8

June 28, 2023

Weight: 187.3

Program: Five Day

5D: Legs

  • 1x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Leg Press
  • 3x Hack Squat
  • 3x Romanian Deadlift (Barbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 185.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Hack Squat 90.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Shrug (Dumbbell) 80.0 13
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 13

June 29, 2023

Weight: 187.4

Program: Five Day

5D: Upper 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Decline Bench Press (Barbell)
  • 3x Inverted Row (Bodyweight)
  • 3x Lat Pulldown (Cable)
  • 3x Shoulder Press (Cables)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 8
Inverted Row (Bodyweight) 0.0 8
Inverted Row (Bodyweight) 0.0 8
Inverted Row (Bodyweight) 0.0 8
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 10
Shoulder Press (Cables) 70.0 12
Shoulder Press (Cables) 80.0 9
Shoulder Press (Cables) 80.0 9
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 8