Workout and Weight History

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Nov. 2, 2023

Weight: 182.8

Program: Five Day

2x2B: Legs/Shoulders 2

  • 4x Lunge (Barbell)
  • 3x Leg Press
  • 3x Incline Y-Deltoid Raises
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Lunge (Barbell) 45.0 8
Lunge (Barbell) 95.0 6
Lunge (Barbell) 65.0 8
Lunge (Barbell) 65.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Incline Y-Deltoid Raises 20.0 12
Lying Y Deltoid Raise 40.0 5
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 40.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:33)

Daily Steps: 7920

Nov. 3, 2023

Weight: 182.9

Program: Five Day

5D: Arms 2 Copy

  • 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 12
Single Arm Preacher Cable Curls 70.0 10
Pull Up For Biceps 15.0 9
Pull Up For Biceps 15.0 7
Pull Up For Biceps 15.0 8
21’s (barbell) 80.0 21
21’s (barbell) 80.0 19
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Skullcrusher (Barbell) 115.0 11
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 6
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 11
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 11
Triceps Extension (Lean Back, Single Arm, Cable) 42.5 9

Daily Steps: 6722

Nov. 4, 2023

Weight: 182.9

Weightlifting Rest Day.

Daily Steps: 7063

Nov. 5, 2023

Weight: 183.0

Weightlifting Rest Day.

Daily Steps: 4730

Nov. 6, 2023

Weight: 183.3

Program: 2x2 Bulk

2x2B: Chest/Back 2

  • 8x 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 5
Bent Over Row (Barbell) 165.0 4
Bent Over Row (Barbell) 115.0 12
Bent Over Row (Barbell) 125.0 9
Bent Over Row (Barbell) 125.0 9
Lat Pushdown (Kneeling, Rope) 130.0 12
Lat Pushdown (Kneeling, Rope) 140.0 9
Lat Pushdown (Kneeling, Rope) 140.0 9
(W) Incline Pause Press 135.0 6
Incline Pause Press 155.0 10
Incline Pause Press 155.0 8
Incline Pause Press 155.0 7
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 70.0 5
Shrug (Hex Bar) 240.0 13
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 12

Daily Steps: 5680

Nov. 7, 2023

Weight: 183.3

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 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 3
Overhead Press (Barbell, Kneeling) 145.0 1
Overhead Press (Barbell, Kneeling) 100.0 10
Overhead Press (Barbell, Kneeling) 100.0 9
Overhead Press (Barbell, Kneeling) 100.0 7
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 110.0 10
Hack Squat 120.0 10
Hack Squat 130.0 10
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 145.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:33)

Daily Steps: 6281

Nov. 8, 2023

Weight: 183.4

Program: 2x2 Bulk

Midday Workout

  • 1x Bicep Curl (Cable)
  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 3x Arnold Curl
  • 3x Preacher Curl (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Bench Dip

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Arnold Curl 40.0 10
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 7
Preacher Curl (Barbell) 80.0 6
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Bench Dip 0.0 12
Bench Dip 0.0 12
Bench Dip 0.0 12

Daily Steps: 5180

Nov. 9, 2023

Weight: 183.4

Weightlifting Rest Day.

Daily Steps: 4657

Nov. 10, 2023

Weight: 183.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.7 miles (0:32:19)

Daily Steps: 7124

Nov. 11, 2023

Weight: 183.7

Program: 2x2 Bulk

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) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 6
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 8
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 110.0 6
Shrug (Dumbbell) 80.0 18
Shrug (Dumbbell) 80.0 14
Shrug (Dumbbell) 80.0 12

Non-Weightlifting Exercise

  • ⛸ Skating Sports (1:25:11)

Daily Steps: 9692

Nov. 12, 2023

Weight: 183.8

Program: 2x2 Bulk

2x2B: Arms 1

  • 2x Cable Curl (Single Handles)
  • 3x Pull Up For Biceps
  • 3x Arm Blaster Curls (Barbell/Ez Bar)
  • 3x Reverse Curl (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Cable Curl (Single Handles) 50.0 15
Cable Curl (Single Handles) 50.0 15
Pull Up For Biceps 15.0 10
Pull Up For Biceps 15.0 8
Pull Up For Biceps 15.0 6
Arm Blaster Curls (Barbell/Ez Bar) 65.0 10
Arm Blaster Curls (Barbell/Ez Bar) 65.0 10
Arm Blaster Curls (Barbell/Ez Bar) 70.0 10
Reverse Curl (Cable) 90.0 10
Reverse Curl (Cable) 90.0 10
Reverse Curl (Cable) 100.0 10
Skullcrusher (Barbell) 115.0 11
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 5
Triceps Pushdown (Reverse Grip) 120.0 10
Triceps Pushdown (Reverse Grip) 120.0 10
Triceps Pushdown (Reverse Grip) 120.0 8

Daily Steps: 4432

Nov. 13, 2023

Weight: 184.0

Program: 2x2 Bulk

2x2B: Legs/Shoulders 2

  • 4x Lunge (Barbell)
  • 3x Leg Press
  • 3x Overhead Press (Dumbbell)
  • 3x Incline Y-Deltoid Raises
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Lunge (Barbell) 45.0 8
Lunge (Barbell) 95.0 8
Lunge (Barbell) 100.0 8
Lunge (Barbell) 100.0 8
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 12
Overhead Press (Dumbbell) 35.0 12
Overhead Press (Dumbbell) 40.0 12
Overhead Press (Dumbbell) 45.0 8
Incline Y-Deltoid Raises 22.5 10
Incline Y-Deltoid Raises 22.5 10
Incline Y-Deltoid Raises 22.5 10
Lateral Raise (Cable) 30.0 9
Lateral Raise (Cable) 30.0 5
Lateral Raise (Cable) 30.0 3

Daily Steps: 5746

Nov. 14, 2023

Weight: 183.8

Weightlifting Rest Day.

Daily Steps: 5403

Nov. 15, 2023

Weight: 184.0

Program: 2x2 Bulk

2x2B: Chest/Back 2

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

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 6
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 175.0 3
Bent Over Row (Barbell) 125.0 10
Bent Over Row (Barbell) 125.0 10
Bent Over Row (Barbell) 125.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
(W) Incline Pause Press 135.0 6
Incline Pause Press 165.0 8
Incline Pause Press 165.0 7
Incline Pause Press 165.0 6
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 6
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 5
Shrug (Hex Bar) 240.0 4

Daily Steps: 7853

Nov. 16, 2023

Weight: 184.0

Weightlifting Rest Day.

Daily Steps: 5216

Nov. 17, 2023

Weight: 184.2

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 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 4
Overhead Press (Barbell, Kneeling) 135.0 4
Overhead Press (Barbell, Kneeling) 145.0 2
Overhead Press (Barbell, Kneeling) 100.0 12
Overhead Press (Barbell, Kneeling) 105.0 8
Overhead Press (Barbell, Kneeling) 105.0 7
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 7
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 130.0 12
Hack Squat 140.0 9
Hack Squat 140.0 9
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10

Daily Steps: 6124

Nov. 18, 2023

Weight: 184.3

Weightlifting Rest Day.

Daily Steps: 8367

Nov. 19, 2023

Weight: 184.4

Program: 2x2 Bulk

2x2B: Arms 2

  • 1x Bicep Curl (Cable)
  • 1x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 3x Arnold Curl
  • 3x Preacher Curl (Barbell)
  • 3x Triceps Extension (Cable)
  • 3x Triceps Pushdown (Reverse Grip)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 140.0 13
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Arnold Curl 40.0 12
Arnold Curl 40.0 12
Arnold Curl 40.0 9
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 6
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Triceps Pushdown (Reverse Grip) 140.0 11
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10

Daily Steps: 7104

Nov. 20, 2023

Weight: 184.5

Program: 2x2 Bulk

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) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 235.0 4
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 195.0 9
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 5
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 6
Meadows Row 80.0 12
Meadows Row 80.0 12
Meadows Row 80.0 10
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 110.0 6
Shrug (Dumbbell) 80.0 18
Shrug (Dumbbell) 80.0 14
Shrug (Dumbbell) 80.0 12

Daily Steps: 6363

Nov. 21, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 2

  • 4x Lunge (Barbell)
  • 3x Leg Press
  • 3x Overhead Press (Dumbbell)
  • 3x Incline Y-Deltoid Raises
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Lunge (Barbell) 45.0 5
Lunge (Barbell) 100.0 10
Lunge (Barbell) 105.0 8
Lunge (Barbell) 105.0 8
Leg Press 290.0 9
Leg Press 290.0 9
Leg Press 290.0 9
Overhead Press (Dumbbell) 45.0 10
Overhead Press (Dumbbell) 45.0 10
Overhead Press (Dumbbell) 45.0 7
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 11
Incline Y-Deltoid Raises 22.5 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 4
Lateral Raise (Cable) 30.0 4

Daily Steps: 8751

Nov. 22, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Arms 1

  • 2x Cable Curl (Single Handles)
  • 3x Pull Up For Biceps
  • 3x Arm Blaster Curls (Barbell/Ez Bar)
  • 3x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
Cable Curl (Single Handles) 50.0 15
Cable Curl (Single Handles) 60.0 10
Pull Up For Biceps 20.0 8
Pull Up For Biceps 20.0 8
Pull Up For Biceps 20.0 7
Arm Blaster Curls (Barbell/Ez Bar) 75.0 10
Arm Blaster Curls (Barbell/Ez Bar) 75.0 8
Arm Blaster Curls (Barbell/Ez Bar) 75.0 8
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10
Reverse Curl (Cable) 100.0 10

Daily Steps: 6818

Nov. 23, 2023

Weight: 184.5

Weightlifting Rest Day.

Daily Steps: 4565

Nov. 24, 2023

Weight: 184.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.7 miles (0:33:06)

Daily Steps: 11319

Nov. 25, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Chest/Back 2

  • 8x Bent Over Row (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 4x Incline Pause Press
  • 3x Incline Bench Press (Dumbbell)
  • 4x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 175.0 4
Bent Over Row (Barbell) 185.0 3
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
(W) Incline Pause Press 135.0 6
Incline Pause Press 165.0 9
Incline Pause Press 165.0 7
Incline Pause Press 165.0 7
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 70.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 5
Shrug (Hex Bar) 240.0 4

Daily Steps: 8962

Nov. 26, 2023

Weight: 184.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 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 4
Overhead Press (Barbell, Kneeling) 135.0 4
Overhead Press (Barbell, Kneeling) 145.0 2
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 9
Overhead Press (Barbell, Kneeling) 105.0 7
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 7
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 140.0 10
Hack Squat 140.0 10
Hack Squat 140.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10

Daily Steps: 4219