Workout and Weight History

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April 28, 2024

Weight: 188.7

Program: Favorite Triple

Morning Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x EZ Curl
  • 3x Preacher Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 30.0 12
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 8
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 110.0 11

April 29, 2024

Weight: 188.5

Rest day.

April 30, 2024

Weight: 188.2

Program: Favorite Triple

Midday Workout

  • 4x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12

May 1, 2024

Weight: 188.2

Program: Favorite Triple

Evening Workout

  • 2x Bicep Curl (Cable)
  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 4x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 10
(W) Bicep Curl (Cable) 120.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 7
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 8
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 11
Hammer Curl (Cable) 130.0 12
Hammer Curl (Cable) 130.0 10

May 2, 2024

Weight: 188.0

Program: Favorite Triple

Midday Workout

  • 4x Seated Leg Curl (Machine)
  • 6x Iso-Lateral Leg Press
  • 3x Leg Extension (Machine)
  • 3x Lateral Raise (Cable)
  • 2x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 145.0 11
Seated Leg Curl (Machine) 145.0 10
(W) Iso-Lateral Leg Press 180.0 8
Iso-Lateral Leg Press 270.0 12
Iso-Lateral Leg Press 360.0 8
Iso-Lateral Leg Press 360.0 10
Iso-Lateral Leg Press 380.0 7
Iso-Lateral Leg Press 380.0 4
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 14
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 6
Lateral Raise (Cable) 30.0 4
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 12

May 3, 2024

Weight: 187.8

Program: Favorite Triple

Midday Workout

  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Decline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 2x Upper Chest Fly

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 150.0 12
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
(W) Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11

May 4, 2024

Weight: 187.7

Rest day.

May 5, 2024

Weight: 187.7

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 12

May 6, 2024

Weight: 187.6

Program: Favorite Triple

Evening Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x EZ Curl
  • 3x Preacher Curl (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 30.0 10
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 8
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 11
Preacher Curl (Dumbbell) 35.0 10
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 17
Shrug (Hex Bar) 200.0 12

May 7, 2024

Weight: 187.4

Program: Favorite Triple

Midday Workout

  • 7x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 180.0 7
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 7
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Chest Fly 160.0 10
Chest Fly 160.0 9
Chest Fly 160.0 8

May 8, 2024

Weight: 187.2

Program: Favorite Triple

Midday Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Cable)
  • 3x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 140.0 12
Hack Squat 140.0 10
Hack Squat 140.0 8
Hack Squat 140.0 8
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 14
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 8
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10

May 9, 2024

Weight: 187.1

Program: Favorite Triple

Midday Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 4x Preacher Curl (Barbell)
  • 4x Incline Curl (Dumbbell)
  • 4x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 7
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 7
(W) Bicep Curl (Cable) 120.0 10
(W) Bicep Curl (Cable) 120.0 10
Preacher Curl (Barbell) 85.0 12
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 6
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9

May 10, 2024

Weight: 186.9

Program: Favorite Triple

Midday Workout

  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Decline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 10
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6

May 11, 2024

Weight: 186.7

Rest day.

May 12, 2024

Weight: 186.8

Program: Favorite Triple

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 11
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 6
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 11
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 15
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 30.0 9

May 13, 2024

Weight: 186.7

Program: Favorite Triple

Afternoon Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x EZ Curl
  • 3x Preacher Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 30.0 10
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 14
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 8
EZ Curl 95.0 12
EZ Curl 95.0 10
EZ Curl 95.0 9
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 8

May 14, 2024

Weight: 186.4

Program: Favorite Triple

Afternoon Workout

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable, Single Arm)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 110.0 18
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Seated Row (Cable, Single Arm) 100.0 12
Seated Row (Cable, Single Arm) 110.0 10
Seated Row (Cable, Single Arm) 110.0 10
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Upper Chest Fly 40.0 12
Upper Chest Fly 40.0 11
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 60.0 10

May 15, 2024

Weight: 186.2

Program: Favorite Triple

Midday Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Cable)
  • 3x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Hack Squat 160.0 8
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 9
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 9
Incline Y-Deltoid Raises 25.0 12

May 16, 2024

Weight: 186.0

Rest day.

May 17, 2024

Weight: 185.7

Rest day.

May 18, 2024

Weight: 185.6

Rest day.

May 19, 2024

Weight: 185.4

Program: Favorite Triple

Midday Workout

  • 2x Bicep Curl (Cable)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Preacher Curl (Barbell)
  • 4x Triceps Extension (Cable)
  • 4x Incline Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 140.0 8
(W) Bicep Curl (Cable) 120.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 7
Preacher Curl (Barbell) 90.0 7
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8

May 20, 2024

Weight: 185.2

Program: Favorite Triple

Morning Workout

  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Decline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 9
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 8
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10

May 21, 2024

Weight: 185.0

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Close Stance)
  • 3x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 9
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 8
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 12
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 11

May 22, 2024

Weight: 184.8

Program: Favorite Triple

Midday Workout

  • 3x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x EZ Curl
  • 3x Preacher Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 9
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 8
EZ Curl 100.0 10
EZ Curl 100.0 9
EZ Curl 100.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 8