Workout and Weight History

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Aug. 19, 2023

Weight: 183.9

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 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 7
Cable High Row (Kneeling) 90.0 12
Cable High Row (Kneeling) 100.0 10
Cable High Row (Kneeling) 100.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 6

Daily Steps: 6161

Aug. 20, 2023

Weight: 183.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:44)

Daily Steps: 5604

Aug. 21, 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 9
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 6
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Spider Curl 35.0 8
Spider Curl 35.0 7
Spider Curl 35.0 6
Preacher Curl (Barbell) 70.0 9
Preacher Curl (Barbell) 70.0 7
Preacher Curl (Barbell) 70.0 6
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 185.0 10
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: 8797

Aug. 22, 2023

Weight: 183.9

Program: Five Day

Afternoon 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 130.0 12
Hack Squat 130.0 12
Hack Squat 140.0 8
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 12
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 10
Hip Thrust (Barbell) 135.0 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 15
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 10

Daily Steps: 7559

Aug. 23, 2023

Weight: 183.9

Program: Five Day

Afternoon Workout

  • 7x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Chest Fly
  • 3x Lat Pulldown (Cable)
  • 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 3
Incline Bench Press (Barbell) 205.0 2
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 6
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Chest Fly 145.0 10
Chest Fly 145.0 8
Chest Fly 145.0 6
Lat Pulldown (Cable) 115.0 10
Lat Pulldown (Cable) 115.0 10
Lat Pulldown (Cable) 115.0 10
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10

Daily Steps: 8252

Aug. 24, 2023

Weight: 183.9

Weightlifting Rest Day.

Daily Steps: 9270

Aug. 25, 2023

Weight: 183.9

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x Pull Up For Biceps
  • 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 11
Single Arm Preacher Cable Curls 60.0 11
Pull Up For Biceps 0.0 8
Pull Up For Biceps 0.0 8
Pull Up For Biceps 0.0 6
21’s (barbell) 70.0 24
21’s (barbell) 70.0 18
Hammer Curl (Dumbbell) 50.0 7
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 6
Triceps Pushdown (Rope) 110.0 9
Triceps Pushdown (Rope) 110.0 8
Triceps Pushdown (Rope) 110.0 8

Daily Steps: 5433

Aug. 26, 2023

Weight: 181.7

Weightlifting Rest Day.

Daily Steps: 8008

Aug. 27, 2023

Weight: 181.7

Program: Five Day

Morning 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) 185.0 10
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 8
Cable High Row (Kneeling) 100.0 10
Cable High Row (Kneeling) 100.0 10
Cable High Row (Kneeling) 100.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 5
Lying Y Deltoid Raise 40.0 5

Daily Steps: 6343

Aug. 28, 2023

Weight: 181.5

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 12
(W) Bicep Curl (Cable) 130.0 12
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 6
Bicep Curl (Barbell) 110.0 6
Incline Curl (Dumbbell) 40.0 9
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) 70.0 8
Preacher Curl (Barbell) 70.0 8
Preacher Curl (Barbell) 70.0 6
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 185.0 7
Bench Press - Close Grip (Barbell) 175.0 6
Bench Press - Close Grip (Barbell) 175.0 6
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 120.0 9

Daily Steps: 7407

Aug. 29, 2023

Weight: 181.4

Program: Five Day

Afternoon 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 5
(W) Hack Squat 90.0 5
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Hip Thrust (Barbell) 135.0 12
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 10
Shrug (Dumbbell) 80.0 10

Daily Steps: 6328

Aug. 30, 2023

Weight: 181.3

Program: Five Day

Afternoon Workout

  • 7x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Chest Fly
  • 3x Reverse Fly (Machine)
  • 3x Lateral Raise (Dumbbell)
  • 3x Lat Pulldown (Cable)

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 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) 165.0 6
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 75.0 6
Chest Fly 145.0 8
Chest Fly 130.0 8
Chest Fly 130.0 8
Reverse Fly (Machine) 130.0 8
Reverse Fly (Machine) 130.0 8
Reverse Fly (Machine) 130.0 6
Lateral Raise (Dumbbell) 25.0 15
Lateral Raise (Dumbbell) 28.0 12
Lateral Raise (Dumbbell) 25.0 12
Lat Pulldown (Cable) 115.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 145.0 6

Daily Steps: 7581

Aug. 31, 2023

Weight: 181.1

Weightlifting Rest Day.

Daily Steps: 8559

Sept. 1, 2023

Weight: 181.0

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x Pull Up For Biceps
  • 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 12
Single Arm Preacher Cable Curls 60.0 12
Pull Up For Biceps 0.0 8
Pull Up For Biceps 0.0 8
Pull Up For Biceps 0.0 8
21’s (barbell) 75.0 21
21’s (barbell) 75.0 21
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 105.0 11
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 7
Triceps Pushdown (Rope) 110.0 9
Triceps Pushdown (Rope) 110.0 8
Triceps Pushdown (Rope) 110.0 8

Daily Steps: 6487

Sept. 2, 2023

Weight: 181.0

Weightlifting Rest Day.

Daily Steps: 4067

Sept. 3, 2023

Weight: 181.0

Weightlifting Rest Day.

Daily Steps: 2424

Sept. 4, 2023

Weight: 181.0

Program: Five Day

Morning Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 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 4
Bench Press (Barbell) 185.0 11
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 6

Daily Steps: 3154

Sept. 5, 2023

Weight: 181.0

Program: Five Day

Morning 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 5
Hack Squat 140.0 11
Hack Squat 140.0 11
Hack Squat 150.0 8
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Standing Calf Raise (Machine) 270.0 12
Standing Calf Raise (Machine) 270.0 11
Standing Calf Raise (Machine) 270.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10

Daily Steps: 5009

Sept. 6, 2023

Weight: 181.0

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 13
(W) Bicep Curl (Cable) 130.0 13
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 7
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Spider Curl 35.0 8
Spider Curl 35.0 7
Spider Curl 35.0 6
Preacher Curl (Barbell) 70.0 10
Preacher Curl (Barbell) 70.0 8
Preacher Curl (Barbell) 70.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 8
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: 5826

Sept. 7, 2023

Weight: 181.0

Weightlifting Rest Day.

Daily Steps: 5740

Sept. 8, 2023

Weight: 180.3

Program: Five Day

Morning Workout

  • 7x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 195.0 4
Incline Bench Press (Barbell) 205.0 3
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 140.0 6
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 8

Daily Steps: 6718

Sept. 9, 2023

Weight: 180.3

Program: Five Day

Morning 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 150.0 9
Hack Squat 150.0 9
Hack Squat 150.0 9
Leg Press 290.0 11
Leg Press 290.0 11
Leg Press 290.0 11
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 10
Standing Calf Raise (Machine) 270.0 12
Standing Calf Raise (Machine) 270.0 11
Standing Calf Raise (Machine) 270.0 10
Shrug (Dumbbell) 80.0 10
Shrug (Dumbbell) 80.0 10
Shrug (Dumbbell) 80.0 10

Daily Steps: 7306

Sept. 10, 2023

Weight: 180.2

Program: Five Day

5D: Arms 2

  • 2x Single Arm Preacher Cable Curls
  • 3x Pull Up For Biceps
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Extension (Lean Back, Single Arm, Cable)

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 60.0 12
Single Arm Preacher Cable Curls 70.0 8
Pull Up For Biceps 0.0 9
Pull Up For Biceps 0.0 9
Pull Up For Biceps 0.0 7
21’s (barbell) 75.0 21
21’s (barbell) 75.0 19
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 8
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 10
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 10
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 10

Daily Steps: 7235

Sept. 11, 2023

Weight: 180.2

Weightlifting Rest Day.

Daily Steps: 7786

Sept. 12, 2023

Weight: 180.1

Program: Five Day

Evening Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 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 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 5
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 7
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
T Bar Row (Chest Supported) 85.0 9
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 40.0 7

Daily Steps: 5664