Workout and Weight History

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July 25, 2023

Weight: 187.6

Program: Five Day

Morning Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Lat Pushdown (Kneeling, Rope) 120.0 12
Lat Pushdown (Kneeling, Rope) 120.0 12
Lat Pushdown (Kneeling, Rope) 120.0 12
Lying Y Deltoid Raise 40.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:50)

Daily Steps: 6021

July 26, 2023

Weight: 186.0

Weightlifting Rest Day.

Daily Steps: 6292

July 27, 2023

Weight: 185.9

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 15
(W) Bicep Curl (Cable) 120.0 15
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 7
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Spider Curl 40.0 6
Spider Curl 40.0 5
Spider Curl 40.0 5
Preacher Curl (Barbell) 70.0 8
Preacher Curl (Barbell) 70.0 7
Preacher Curl (Barbell) 70.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 195.0 8
Bench Press - Close Grip (Barbell) 195.0 6
Bench Press - Close Grip (Barbell) 195.0 6
Triceps Extension (Cable) 120.0 12
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 7

Daily Steps: 4435

July 28, 2023

Weight: 185.7

Program: Five Day

Morning Workout

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Dumbbell)
  • 2x Hanging Knee Raise

More Detail

Exercise Weight Reps
(W) Hack Squat 50.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Hack Squat 90.0 8
Leg Press 180.0 12
Leg Press 180.0 12
Leg Press 180.0 12
Hip Thrust (Barbell) 135.0 8
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Shrug (Dumbbell) 75.0 12
Shrug (Dumbbell) 75.0 12
Shrug (Dumbbell) 75.0 12
Hanging Knee Raise 0.0 8
Hanging Knee Raise 0.0 8

Daily Steps: 5193

July 29, 2023

Weight: 185.6

Program: Five Day

Midday Workout

  • 4x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 6
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10

Daily Steps: 5127

July 30, 2023

Weight: 185.5

Weightlifting Rest Day.

Daily Steps: 5356

July 31, 2023

Weight: 185.5

Program: Five Day

5D: Arms 2

  • 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
Single Arm Preacher Cable Curls 60.0 10
Single Arm Preacher Cable Curls 60.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 85.0 10
21’s (barbell) 65.0 21
21’s (barbell) 65.0 19
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 8
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 9
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 8

Daily Steps: 3941

Aug. 1, 2023

Weight: 185.5

Program: Five Day

Afternoon Workout

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Hack Squat 90.0 8
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 230.0 10
Leg Press 230.0 12
Leg Press 230.0 12
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 8
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.0 miles (0:24:21)

Daily Steps: 8167

Aug. 2, 2023

Weight: 185.5

Program: Five Day

Midday Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable High Row (Kneeling)
  • 3x Lying Y Deltoid Raise

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) 225.0 3
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
Cable High Row (Kneeling) 60.0 12
Cable High Row (Kneeling) 80.0 10
Cable High Row (Kneeling) 80.0 10
Lying Y Deltoid Raise 40.0 10
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 7

Daily Steps: 5903

Aug. 3, 2023

Weight: 185.1

Weightlifting Rest Day.

Daily Steps: 6129

Aug. 4, 2023

Weight: 185.1

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) 130.0 10
(W) Bicep Curl (Cable) 130.0 10
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 100.0 8
Bicep Curl (Barbell) 100.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 10
Spider Curl 40.0 6
Spider Curl 40.0 7
Spider Curl 40.0 7
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 6
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 185.0 8
Bench Press - Close Grip (Barbell) 185.0 8
Bench Press - Close Grip (Barbell) 185.0 6
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 9

Daily Steps: 3633

Aug. 5, 2023

Weight: 184.9

Weightlifting Rest Day.

Daily Steps: 3989

Aug. 6, 2023

Weight: 184.9

Program: Five Day

Afternoon Workout

  • 7x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 3
Incline Bench Press (Barbell) 195.0 3
Incline Bench Press (Barbell) 205.0 2
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 8
Pull Up 0.0 8
Pull Up 0.0 6
Pull Up 0.0 6
T Bar Row (Chest Supported) 80.0 8
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 8
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10

Daily Steps: 4202

Aug. 7, 2023

Weight: 184.9

Program: Five Day

Afternoon Workout

  • 4x Hack Squat
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
Hack Squat 110.0 12
Hack Squat 120.0 10
Hack Squat 120.0 10
Leg Press 250.0 10
Leg Press 250.0 10
Leg Press 250.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Shrug (Dumbbell) 75.0 14
Shrug (Dumbbell) 75.0 12
Shrug (Dumbbell) 75.0 10

Daily Steps: 4279

Aug. 8, 2023

Weight: 184.9

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x Bicep Curl (Dumbbell)
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 50.0 10
Single Arm Preacher Cable Curls 60.0 10
Bicep Curl (Dumbbell) 40.0 10
Bicep Curl (Dumbbell) 40.0 10
Bicep Curl (Dumbbell) 40.0 10
21’s (barbell) 65.0 24
21’s (barbell) 65.0 22
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Triceps Pushdown (Rope) 110.0 10
Triceps Pushdown (Rope) 110.0 10
Triceps Pushdown (Rope) 110.0 8

Daily Steps: 6132

Aug. 9, 2023

Weight: 184.4

Weightlifting Rest Day.

Daily Steps: 7554

Aug. 10, 2023

Weight: 184.2

Weightlifting Rest Day.

Daily Steps: 5058

Aug. 11, 2023

Weight: 184.0

Program: Five Day

Midday Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable High Row (Kneeling)
  • 3x Lying Y Deltoid 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 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 5
Cable High Row (Kneeling) 80.0 12
Cable High Row (Kneeling) 90.0 10
Cable High Row (Kneeling) 90.0 10
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 6

Daily Steps: 8907

Aug. 12, 2023

Weight: 183.9

Program: Five Day

Midday Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 120.0 12
Hack Squat 130.0 9
Hack Squat 130.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10

Daily Steps: 5879

Aug. 13, 2023

Weight: 183.9

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) 130.0 11
(W) Bicep Curl (Cable) 130.0 11
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 35.0 7
Spider Curl 35.0 8
Spider Curl 35.0 6
Preacher Curl (Barbell) 65.0 10
Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 65.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 185.0 9
Bench Press - Close Grip (Barbell) 185.0 7
Bench Press - Close Grip (Barbell) 185.0 6
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 9

Daily Steps: 5473

Aug. 14, 2023

Weight: 183.9

Weightlifting Rest Day.

Daily Steps: 5792

Aug. 15, 2023

Weight: 183.9

Program: Five Day

Midday Workout

  • 7x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 4
Incline Bench Press (Barbell) 195.0 4
Incline Bench Press (Barbell) 205.0 3
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Pull Up 0.0 9
Pull Up 0.0 8
Pull Up 0.0 7
T Bar Row (Chest Supported) 80.0 9
T Bar Row (Chest Supported) 80.0 9
T Bar Row (Chest Supported) 80.0 8
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 10

Daily Steps: 6862

Aug. 16, 2023

Weight: 183.9

Program: Five Day

Midday Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10
Leg Press 270.0 11
Leg Press 270.0 11
Leg Press 270.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 250.0 15
Standing Calf Raise (Machine) 250.0 10
Standing Calf Raise (Machine) 250.0 10
Shrug (Dumbbell) 75.0 15
Shrug (Dumbbell) 75.0 12
Shrug (Dumbbell) 75.0 10

Daily Steps: 6195

Aug. 17, 2023

Weight: 183.9

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x Bicep Curl (Dumbbell)
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 60.0 10
Single Arm Preacher Cable Curls 60.0 10
Bicep Curl (Dumbbell) 40.0 12
Bicep Curl (Dumbbell) 40.0 12
Bicep Curl (Dumbbell) 45.0 8
21’s (barbell) 70.0 21
21’s (barbell) 70.0 21
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 8
Triceps Pushdown (Rope) 110.0 8
Triceps Pushdown (Rope) 110.0 8
Triceps Pushdown (Rope) 110.0 8

Daily Steps: 6605

Aug. 18, 2023

Weight: 183.9

Weightlifting Rest Day.

Daily Steps: 7393