Workout and Weight History

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Oct. 8, 2023

Weight: 180.7

Weightlifting Rest Day.

Oct. 9, 2023

Weight: 180.7

Program: Five Day

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
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 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8

Oct. 10, 2023

Weight: 180.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:22:25)

Oct. 11, 2023

Weight: 180.7

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 10.0 8
Pull Up For Biceps 10.0 7
21’s (barbell) 80.0 21
21’s (barbell) 80.0 19
Hammer Curl (Dumbbell) 55.0 6
Hammer Curl (Dumbbell) 55.0 6
Hammer Curl (Dumbbell) 55.0 6
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 7
Triceps Extension (Lean Back, Single Arm, Cable) 40.0 12
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 9
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:57)

Oct. 12, 2023

Weight: 181.3

Weightlifting Rest Day.

Oct. 13, 2023

Weight: 181.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:10:18)

Oct. 14, 2023

Weight: 181.3

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 120.0 12
Hack Squat 130.0 9
Hack Squat 130.0 9
Leg Press 290.0 9
Leg Press 290.0 8
Leg Press 290.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 8
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Standing Calf Raise (Machine) 270.0 10
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10

Oct. 15, 2023

Weight: 181.3

Program: Five Day

Morning Workout

  • 7x Incline Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Meadows Row
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 185.0 4
(W) Incline Bench Press (Barbell) 155.0 5
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 205.0 3
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 175.0 5
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 6
Meadows Row 75.0 8
Meadows Row 75.0 8
Meadows Row 75.0 8
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 40.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:54)

Oct. 16, 2023

Weight: 181.3

Program: Five Day

5D: Arms 1

  • 1x Bicep Curl (Cable)
  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 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) Bicep Curl (Cable) 140.0 11
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 11
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 6
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 8
Spider Curl 35.0 9
Spider Curl 35.0 7
Spider Curl 35.0 7
Preacher Curl (Barbell) 75.0 10
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 5
Triceps Pushdown (Rope) 100.0 11
Triceps Pushdown (Rope) 100.0 10
Triceps Pushdown (Rope) 100.0 8
Triceps Extension (Cable) 100.0 9
Triceps Extension (Cable) 100.0 5
Triceps Extension (Cable) 100.0 6

Oct. 17, 2023

Weight: 181.6

Weightlifting Rest Day.

Oct. 18, 2023

Weight: 181.7

Program: Five Day

Midday Workout

  • 4x Lunge (Barbell)
  • 4x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Lunge (Barbell) 45.0 8
Lunge (Barbell) 95.0 8
Lunge (Barbell) 105.0 7
Lunge (Barbell) 105.0 6
(W) Hack Squat 90.0 6
Hack Squat 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 6
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 9
Romanian Deadlift (Barbell) 135.0 8
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 9
Shrug (Dumbbell) 80.0 10

Oct. 19, 2023

Weight: 181.7

Program: Five Day

Afternoon Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 230.0 3
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 110.0 5
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 8

Oct. 20, 2023

Weight: 181.9

Weightlifting Rest Day.

Oct. 21, 2023

Weight: 182.0

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 Extension (Lean Back, Single Arm, Cable)

More Detail

Exercise Weight Reps
Single Arm Preacher Cable Curls 70.0 11
Single Arm Preacher Cable Curls 70.0 10
Pull Up For Biceps 10.0 9
Pull Up For Biceps 10.0 8
Pull Up For Biceps 10.0 7
21’s (barbell) 80.0 21
21’s (barbell) 80.0 15
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 55.0 7
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 5
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 10
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 10
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 9

Oct. 22, 2023

Weight: 182.2

Program: Five Day

Afternoon Workout

  • 3x Incline Pause Press
  • 3x Incline Bench Press (Dumbbell)
  • 3x Meadows Row
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Incline Pause Press 135.0 10
Incline Pause Press 145.0 9
Incline Pause Press 155.0 8
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 6
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Lat Pulldown (Cable) 140.0 11
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 110.0 6
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 11

Non-Weightlifting Exercise

  • ⛸ Skating Sports (0:19:58)
  • ⛸ Skating Sports (0:33:20)

Oct. 23, 2023

Weight: 182.3

Program: Five Day

Midday Workout

  • 7x Overhead Press (Barbell, Kneeling)
  • 3x Reverse Fly (Cable)
  • 5x Hack Squat
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
(W) Overhead Press (Barbell, Kneeling) 95.0 5
Overhead Press (Barbell, Kneeling) 115.0 3
Overhead Press (Barbell, Kneeling) 135.0 2
Overhead Press (Barbell, Kneeling) 135.0 2
Overhead Press (Barbell, Kneeling) 100.0 9
Overhead Press (Barbell, Kneeling) 100.0 8
Overhead Press (Barbell, Kneeling) 100.0 8
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 9
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 110.0 12
Hack Squat 120.0 9
Hack Squat 120.0 9
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10

Oct. 24, 2023

Weight: 182.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:22:21)

Oct. 25, 2023

Weight: 182.4

Program: Five Day

Afternoon Workout

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Meadows Row
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 230.0 4
Bench Press (Barbell) 230.0 4
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 5
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Meadows Row 75.0 11
Meadows Row 75.0 11
Meadows Row 75.0 10
Lat Pulldown (Cable) 140.0 12
Lat Pulldown (Cable) 150.0 7
Lat Pulldown (Cable) 110.0 7
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 13
Shrug (Dumbbell) 80.0 10

Oct. 26, 2023

Weight: 182.5

Program: Five Day

Afternoon Workout

  • 4x Overhead Press (Dumbbell)
  • 3x Incline Y-Deltoid Raises
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
Overhead Press (Dumbbell) 35.0 10
Overhead Press (Dumbbell) 35.0 10
Overhead Press (Dumbbell) 35.0 10
Overhead Press (Dumbbell) 40.0 10
Incline Y-Deltoid Raises 20.0 10
Incline Y-Deltoid Raises 20.0 11
Incline Y-Deltoid Raises 20.0 10
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 40.0 5

Oct. 27, 2023

Weight: 182.5

Weightlifting Rest Day.

Oct. 28, 2023

Weight: 182.5

Weightlifting Rest Day.

Oct. 29, 2023

Weight: 182.5

Program: Five Day

2x2B: Chest/Back 2

  • 7x Bent Over Row (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 4x Incline Pause Press
  • 3x Incline Bench Press (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 115.0 6
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 155.0 3
Bent Over Row (Barbell) 115.0 10
Bent Over Row (Barbell) 115.0 10
Bent Over Row (Barbell) 115.0 10
Lat Pushdown (Kneeling, Rope) 120.0 12
Lat Pushdown (Kneeling, Rope) 130.0 10
Lat Pushdown (Kneeling, Rope) 130.0 10
Incline Pause Press 135.0 6
Incline Pause Press 155.0 9
Incline Pause Press 155.0 8
Incline Pause Press 155.0 7
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 5
Incline Bench Press (Dumbbell) 70.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12

Oct. 30, 2023

Weight: 182.5

Program: Five Day

Morning Workout

  • 3x Pull Up For Biceps
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Pull Up For Biceps 10.0 9
Pull Up For Biceps 10.0 9
Pull Up For Biceps 10.0 7
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 6
Incline Curl (Dumbbell) 45.0 6
Spider Curl 35.0 8
Spider Curl 35.0 6
Spider Curl 35.0 6
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 6
Preacher Curl (Barbell) 80.0 5
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Extension (Cable) 100.0 12
Triceps Extension (Cable) 110.0 9
Triceps Extension (Cable) 110.0 7

Oct. 31, 2023

Weight: 182.5

Weightlifting Rest Day.

Nov. 1, 2023

Weight: 182.8

Program: Five Day

2x2B: Chest/Back 1

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Meadows Row
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 230.0 5
Bench Press (Barbell) 230.0 4
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 5
Meadows Row 75.0 12
Meadows Row 80.0 9
Meadows Row 80.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 110.0 6
Shrug (Dumbbell) 80.0 16
Shrug (Dumbbell) 80.0 14
Shrug (Dumbbell) 80.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:12:51)