Workout and Weight History

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Sept. 13, 2023

Weight: 180.0

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 8
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 7
Spider Curl 40.0 6
Spider Curl 40.0 6
Spider Curl 40.0 5
Preacher Curl (Barbell) 70.0 10
Preacher Curl (Barbell) 70.0 6
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

Sept. 14, 2023

Weight: 179.9

Weightlifting Rest Day.

Sept. 15, 2023

Weight: 179.9

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 6
Hack Squat 150.0 10
Hack Squat 150.0 10
Hack Squat 150.0 10
Leg Press 290.0 12
Leg Press 290.0 12
Leg Press 290.0 9
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 13
Shrug (Hex Bar) 200.0 13

Sept. 16, 2023

Weight: 179.8

Program: Five Day

Midday Workout

  • 6x 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) 185.0 5
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 205.0 4
Incline Bench Press (Barbell) 165.0 10
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8
Lateral Raise (Dumbbell) 30.0 8
Lateral Raise (Dumbbell) 30.0 8
Lateral Raise (Dumbbell) 30.0 8

Sept. 17, 2023

Weight: 179.8

Weightlifting Rest Day.

Sept. 18, 2023

Weight: 179.8

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 70.0 9
Single Arm Preacher Cable Curls 70.0 9
Pull Up For Biceps 0.0 10
Pull Up For Biceps 0.0 9
Pull Up For Biceps 0.0 9
21’s (barbell) 75.0 24
21’s (barbell) 75.0 21
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 11
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 11
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 11

Sept. 19, 2023

Weight: 179.8

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 6
(W) Hack Squat 90.0 6
Hack Squat 150.0 11
Hack Squat 150.0 11
Hack Squat 150.0 9
Leg Press 300.0 9
Leg Press 300.0 9
Leg Press 300.0 9
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 11
Hip Thrust (Barbell) 155.0 11
Standing Calf Raise (Machine) 250.0 13
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 10
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:28)

Sept. 20, 2023

Weight: 179.8

Program: Five Day

Afternoon Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 6
Bench Press (Dumbbell) 75.0 11
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 7
Chest Fly 145.0 10
Chest Fly 145.0 10
Chest Fly 145.0 8

Sept. 21, 2023

Weight: 179.8

Weightlifting Rest Day.

Sept. 22, 2023

Weight: 179.7

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 14
(W) Bicep Curl (Cable) 130.0 14
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 6
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 7
Spider Curl 35.0 8
Spider Curl 35.0 5
Spider Curl 40.0 5
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 5
Preacher Curl (Barbell) 75.0 6
(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

Sept. 23, 2023

Weight: 179.7

Weightlifting Rest Day.

Sept. 24, 2023

Weight: 179.8

Program: Five Day

FBB: Day 1

  • 3x Pull Up
  • 3x Hip Thrust (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Face Pull (Cable)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 7
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Hip Thrust (Barbell) 155.0 12
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10
Face Pull (Cable) 80.0 10

Sept. 25, 2023

Weight: 179.9

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 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 9
Pull Up For Biceps 0.0 10
Pull Up For Biceps 0.0 9
Pull Up For Biceps 0.0 8
21’s (barbell) 75.0 24
21’s (barbell) 75.0 17
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 110.0 6
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 11
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 10
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 10

Sept. 26, 2023

Weight: 180.0

Program: Five Day

Morning Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Leg Curl (dumbbell)
  • 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 110.0 12
Hack Squat 130.0 8
Hack Squat 130.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 45.0 15
Leg Curl (dumbbell) 50.0 10
Standing Calf Raise (Machine) 270.0 12
Standing Calf Raise (Machine) 270.0 12
Standing Calf Raise (Machine) 270.0 10
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 10

Sept. 27, 2023

Weight: 180.0

Program: Five Day

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 185.0 5
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 205.0 3
Incline Bench Press (Barbell) 205.0 3
Incline Bench Press (Barbell) 165.0 10
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 4
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10
Lateral Raise (Cable) 25.0 10

Sept. 28, 2023

Weight: 180.1

Weightlifting Rest Day.

Sept. 29, 2023

Weight: 180.1

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)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 15
(W) Bicep Curl (Cable) 130.0 15
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 7
Incline Curl (Dumbbell) 40.0 7
Spider Curl 35.0 7
Spider Curl 35.0 7
Spider Curl 40.0 7
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 6
Preacher Curl (Barbell) 75.0 5

Sept. 30, 2023

Weight: 180.1

Weightlifting Rest Day.

Oct. 1, 2023

Weight: 180.1

Program: Five Day

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 5
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 5
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 8

Oct. 2, 2023

Weight: 180.1

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 70.0 10
Single Arm Preacher Cable Curls 70.0 10
Pull Up For Biceps 0.0 11
Pull Up For Biceps 0.0 9
Pull Up For Biceps 0.0 8
21’s (barbell) 80.0 21
21’s (barbell) 80.0 15
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 6
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 12
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 8
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 8

Oct. 3, 2023

Weight: 180.1

Weightlifting Rest Day.

Oct. 4, 2023

Weight: 180.1

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 10
Hack Squat 120.0 10
Hack Squat 120.0 10
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 12
Hip Thrust (Barbell) 165.0 12
Hip Thrust (Barbell) 165.0 12
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 270.0 13
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Shrug (Hex Bar) 220.0 10
Shrug (Hex Bar) 220.0 11
Shrug (Hex Bar) 220.0 10

Oct. 5, 2023

Weight: 180.1

Program: Five Day

Afternoon Workout

  • 6x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 185.0 4
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 205.0 2
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 5
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
T Bar Row (Chest Supported) 85.0 11
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 6

Oct. 6, 2023

Weight: 180.7

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)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 10
(W) Bicep Curl (Cable) 140.0 10
Bicep Curl (Barbell) 110.0 11
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 35.0 8
Spider Curl 35.0 6
Spider Curl 35.0 6
Preacher Curl (Barbell) 75.0 9
Preacher Curl (Barbell) 75.0 7
Preacher Curl (Barbell) 75.0 5
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 10
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 8
Triceps Extension (Cable) 100.0 7

Oct. 7, 2023

Weight: 180.7

Weightlifting Rest Day.