Workout and Weight History

Jump to:

Nov. 27, 2023

Weight: 184.5

Weightlifting Rest Day.

Daily Steps: 6708

Nov. 28, 2023

Weight: 184.8

Program: 2x2 Bulk

2x2B: Chest/Back 1

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 5
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 240.0 2
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 5

Daily Steps: 4897

Nov. 29, 2023

Weight: 184.8

Program: 2x2 Bulk

Morning Workout

  • 5x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 3x Preacher Curl (Barbell)
  • 3x Reverse Grip Preacher Curl
  • 3x Bicep Curl (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 7
Bicep Curl (Barbell) 105.0 5
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 3
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 6
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 5
Bicep Curl (Cable) 140.0 4
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 8

Daily Steps: 6121

Nov. 30, 2023

Weight: 185.0

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 5
Lunge (Barbell) 105.0 10
Lunge (Barbell) 110.0 8
Lunge (Barbell) 110.0 8
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Overhead Press (Dumbbell) 50.0 10
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Incline Y-Deltoid Raises 22.5 12
Lateral Raise (Cable) 92.5 9
Lateral Raise (Cable) 32.5 4
Lateral Raise (Cable) 32.5 3

Daily Steps: 10276

Dec. 1, 2023

Weight: 184.9

Weightlifting Rest Day.

Daily Steps: 7763

Dec. 2, 2023

Weight: 184.9

Weightlifting Rest Day.

Daily Steps: 5029

Dec. 3, 2023

Weight: 185.1

Program: 2x2 Bulk

Morning Workout

  • 7x Incline Bench Press (Barbell)
  • 4x Overhead Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Cross-Body Side Deltoid Raises
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 185.0 4
Incline Bench Press (Barbell) 205.0 2
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 5
Overhead Press (Dumbbell) 50.0 10
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 4
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 7
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 4
Cross-Body Side Deltoid Raises 40.0 3
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8

Non-Weightlifting Exercise

  • ⛸ Skating Sports (1:14:19)

Daily Steps: 6582

Dec. 4, 2023

Weight: 185.3

Program: 2x2 Bulk

Morning Workout

  • 7x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Single-arm Cable Row
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 3x Preacher Curl (Barbell)
  • 3x Reverse Grip Preacher Curl

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) 185.0 4
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 145.0 8
Bent Over Row (Barbell) 145.0 8
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 110.0 7
Single-arm Cable Row 100.0 10
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Bicep Curl (Barbell) 95.0 11
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 6
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 8
Preacher Curl (Dumbbell) 35.0 5
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 3
Preacher Curl (Barbell) 65.0 4
Reverse Grip Preacher Curl 45.0 8
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 6

Daily Steps: 4894

Dec. 5, 2023

Weight: 185.3

Program: 2x2 Bulk

Evening Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 140.0 12
Hack Squat 150.0 10
Hack Squat 160.0 8
Leg Press 280.0 12
Leg Press 290.0 12
Leg Press 310.0 8
Romanian Deadlift (Barbell) 155.0 12
Romanian Deadlift (Barbell) 165.0 9
Romanian Deadlift (Barbell) 165.0 9
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 11
Shrug (Hex Bar) 240.0 6

Daily Steps: 5946

Dec. 6, 2023

Weight: 185.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • ⛸ Skating Sports (1:15:19)

Daily Steps: 7466

Dec. 7, 2023

Weight: 185.6

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Meadows Row
  • 3x Lat Pushdown (Kneeling, Rope)
  • 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) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 85.0 8
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 4
Meadows Row 85.0 10
Meadows Row 85.0 9
Meadows Row 85.0 8
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 9
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 12

Daily Steps: 4912

Dec. 8, 2023

Weight: 185.8

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 5
Overhead Press (Barbell, Kneeling) 145.0 3
Overhead Press (Barbell, Kneeling) 110.0 9
Overhead Press (Barbell, Kneeling) 110.0 7
Overhead Press (Barbell, Kneeling) 110.0 6
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 9
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 160.0 9
Hack Squat 160.0 9
Hack Squat 160.0 9
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10

Daily Steps: 6538

Dec. 9, 2023

Weight: 185.8

Weightlifting Rest Day.

Daily Steps: 3837

Dec. 10, 2023

Weight: 186.3

Program: 2x2 Bulk

Morning Workout

  • 5x Incline Pause Press
  • 3x Cable Fly (Flat Bench)
  • 4x Overhead Press (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Incline Pause Press 135.0 6
Incline Pause Press 165.0 10
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6
Incline Pause Press 175.0 6
Cable Fly (Flat Bench) 62.5 10
Cable Fly (Flat Bench) 62.5 9
Cable Fly (Flat Bench) 62.5 7
Overhead Press (Dumbbell) 55.0 8
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 5
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 85.0 10
Skullcrusher (Barbell) 95.0 5
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 3

Daily Steps: 7442

Dec. 11, 2023

Weight: 186.4

Program: 2x2 Bulk

Pull

  • 8x Bent Over Row (Barbell)
  • 4x Lat Pulldown (Cable)
  • 3x Single-arm Cable Row
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 3x Preacher Curl (Barbell)
  • 3x Reverse Grip Preacher Curl

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 4
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 8
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 6
Single-arm Cable Row 110.0 10
Single-arm Cable Row 110.0 5
Single-arm Cable Row 110.0 4
Bicep Curl (Barbell) 100.0 10
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 110.0 5
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 7
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 4
Preacher Curl (Barbell) 65.0 4
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 8

Non-Weightlifting Exercise

  • 💪 Core Training (0:04:57)

Daily Steps: 4750

Dec. 12, 2023

Weight: 186.5

Program: 2x2 Bulk

Afternoon Workout

  • 4x Lunge (Barbell)
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
(W) Lunge (Barbell) 45.0 5
Lunge (Barbell) 110.0 10
Lunge (Barbell) 110.0 10
Lunge (Barbell) 115.0 8
Leg Press 310.0 10
Leg Press 310.0 10
Leg Press 310.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Hip Thrust (Barbell) 155.0 10
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 10
Shrug (Barbell) 155.0 15
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 10

Daily Steps: 8208

Dec. 13, 2023

Weight: 186.5

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 7x Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Meadows Row
  • 3x Lat Pushdown (Kneeling, Rope)
  • 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) 240.0 3
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 5
Bench Press (Dumbbell) 85.0 9
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 6
Meadows Row 85.0 12
Meadows Row 90.0 9
Meadows Row 90.0 8
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 9
Lat Pushdown (Kneeling, Rope) 150.0 8
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 12

Daily Steps: 6085

Dec. 14, 2023

Weight: 186.6

Weightlifting Rest Day.

Daily Steps: 4520

Dec. 15, 2023

Weight: 186.8

Program: 2x2 Bulk

Afternoon Workout

  • 4x Bicep Curl (Cable)
  • 4x Incline Curl (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 3x Hammer Curl (Cable)
  • 5x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Bicep Curl (Cable) 120.0 12
Bicep Curl (Cable) 130.0 12
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 5
Triceps Pushdown (Cable - Straight Bar) 120.0 15
Triceps Pushdown (Cable - Straight Bar) 130.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 140.0 10
Hammer Curl (Cable) 110.0 14
Hammer Curl (Cable) 110.0 10
Hammer Curl (Cable) 110.0 12
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 7

Daily Steps: 5233

Dec. 16, 2023

Weight: 187.0

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 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 105.0 10
Overhead Press (Barbell, Kneeling) 110.0 6
Overhead Press (Barbell, Kneeling) 110.0 5
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 9
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 160.0 10
Hack Squat 160.0 10
Hack Squat 160.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10

Daily Steps: 4999

Dec. 17, 2023

Weight: 187.0

Weightlifting Rest Day.

Daily Steps: 4742

Dec. 18, 2023

Weight: 187.2

Program: 2x2 Bulk

2x2B: Push

  • 5x Incline Pause Press
  • 3x Cable Fly (Flat Bench)
  • 4x Overhead Press (Dumbbell)
  • 4x Skullcrusher (Barbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Incline Pause Press 135.0 6
Incline Pause Press 175.0 8
Incline Pause Press 175.0 7
Incline Pause Press 175.0 7
Incline Pause Press 175.0 5
Cable Fly (Flat Bench) 62.5 11
Cable Fly (Flat Bench) 62.5 11
Cable Fly (Flat Bench) 62.5 9
Overhead Press (Dumbbell) 55.0 9
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 7
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 3

Daily Steps: 4687

Dec. 19, 2023

Weight: 187.3

Program: 2x2 Bulk

Pull

  • 8x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x Single-arm Cable Row
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 3x Preacher Curl (Barbell)
  • 3x Reverse Grip Preacher Curl

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) 185.0 5
Bent Over Row (Barbell) 185.0 3
Bent Over Row (Barbell) 145.0 10
Bent Over Row (Barbell) 145.0 9
Bent Over Row (Barbell) 145.0 9
Lat Pulldown (Single Arm) 90.0 12
Lat Pulldown (Single Arm) 100.0 12
Lat Pulldown (Single Arm) 110.0 10
Single-arm Cable Row 110.0 10
Single-arm Cable Row 100.0 5
Single-arm Cable Row 100.0 5
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 7
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 5
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 4
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 6
Reverse Grip Preacher Curl 45.0 5

Daily Steps: 4866

Dec. 20, 2023

Weight: 187.2

Program: 2x2 Bulk

2x2B: Legs

  • 4x Lunge (Barbell)
  • 3x Leg Press
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
(W) Lunge (Barbell) 45.0 5
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8
Lunge (Barbell) 115.0 8
Leg Press 310.0 12
Leg Press 310.0 12
Leg Press 310.0 8
Hip Thrust (Barbell) 175.0 9
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 8
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 175.0 15
Shrug (Barbell) 185.0 12

Daily Steps: 6170

Dec. 21, 2023

Weight: 187.3

Weightlifting Rest Day.

Daily Steps: 12894