Workout and Weight History

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Dec. 22, 2023

Weight: 187.3

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) 225.0 3
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 85.0 10
Bench Press (Dumbbell) 85.0 7
Bench Press (Dumbbell) 85.0 6
Meadows Row 90.0 10
Meadows Row 90.0 10
Meadows Row 90.0 8
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 8
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 12

Daily Steps: 10592

Dec. 23, 2023

Weight: 187.4

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 6x Overhead Press (Barbell, Kneeling)
  • 5x 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) 135.0 5
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 110.0 9
Overhead Press (Barbell, Kneeling) 110.0 7
Overhead Press (Barbell, Kneeling) 110.0 7
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 6
Reverse Fly (Cable) 22.5 7
Reverse Fly (Cable) 12.5 6
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 160.0 12
Hack Squat 170.0 8
Hack Squat 170.0 8
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10

Daily Steps: 12075

Dec. 24, 2023

Weight: 187.4

Program: 2x2 Bulk

Midday Workout

  • 5x Bicep Curl (Cable)
  • 4x Incline Curl (Dumbbell)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 2x High Cable Curl
  • 3x Concentration Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 100.0 10
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 8
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 6
Incline Curl (Dumbbell) 45.0 5
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Extension (Cable) 110.0 11
Triceps Extension (Cable) 110.0 9
Triceps Extension (Cable) 110.0 8
Triceps Extension (Cable) 110.0 7
High Cable Curl 60.0 10
High Cable Curl 60.0 7
Concentration Curl (Dumbbell) 30.0 10
Concentration Curl (Dumbbell) 30.0 4
Concentration Curl (Dumbbell) 30.0 3

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:15:14)

Daily Steps: 10013

Dec. 25, 2023

Weight: 187.4

Weightlifting Rest Day.

Daily Steps: 4562

Dec. 26, 2023

Weight: 187.4

Program: 2x2 Bulk

2x2B: Push

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

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 6
Incline Pause Press 175.0 5
Cable Fly (Flat Bench) 62.5 12
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
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 9
Skullcrusher (Barbell) 85.0 10

Daily Steps: 4586

Dec. 27, 2023

Weight: 187.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.7 miles (0:32:45)

Daily Steps: 7116

Dec. 28, 2023

Weight: 187.5

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 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 145.0 12
Bent Over Row (Barbell) 155.0 8
Bent Over Row (Barbell) 155.0 8
Lat Pulldown (Single Arm) 120.0 12
Lat Pulldown (Single Arm) 130.0 10
Lat Pulldown (Single Arm) 130.0 10
Single-arm Cable Row 120.0 9
Single-arm Cable Row 120.0 6
Single-arm Cable Row 120.0 3
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 6
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 5
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 5
Preacher Curl (Barbell) 65.0 7
Reverse Grip Preacher Curl 45.0 7
Reverse Grip Preacher Curl 45.0 5
Reverse Grip Preacher Curl 45.0 5

Daily Steps: 6032

Dec. 29, 2023

Weight: 187.5

Weightlifting Rest Day.

Daily Steps: 4306

Dec. 30, 2023

Weight: 187.5

Weightlifting Rest Day.

Daily Steps: 4618

Dec. 31, 2023

Weight: 187.5

Program: 2x2 Bulk

Morning Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Meadows Row
  • 2x Pull Up
  • 3x Lat Pushdown (Kneeling, Rope)
  • 2x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Cable Crossover Press 70.0 13
Cable Crossover Press 70.0 15
Cable Crossover Press 70.0 10
Meadows Row 100.0 10
Meadows Row 100.0 8
Meadows Row 100.0 6
Pull Up 0.0 6
Pull Up 0.0 3
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 8
Lat Pushdown (Kneeling, Rope) 150.0 7
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 85.0 10

Non-Weightlifting Exercise

  • ⛸ Skating Sports (0:23:47)

Daily Steps: 8435

Jan. 1, 2024

Weight: 187.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 7x Overhead Press (Barbell, Kneeling)
  • 5x 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) 135.0 6
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 155.0 1
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 7
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 11
Reverse Fly (Cable) 32.5 7
Reverse Fly (Cable) 22.5 8
Reverse Fly (Cable) 12.5 8
(W) Hack Squat 90.0 6
(W) Hack Squat 110.0 5
Hack Squat 170.0 9
Hack Squat 170.0 9
Hack Squat 170.0 8
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.1 miles (0:23:36)

Daily Steps: 7675

Jan. 2, 2024

Weight: 187.9

Program: 2x2 Bulk

Arms

  • 3x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Bicep Curl (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Concentration Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 8
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 52.5 10
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 95.0 11
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Bicep Curl (Cable) 140.0 12
Bicep Curl (Cable) 150.0 9
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 6
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 5
Incline Curl (Dumbbell) 40.0 7
Concentration Curl (Dumbbell) 30.0 5
Concentration Curl (Dumbbell) 30.0 4
Concentration Curl (Dumbbell) 25.0 6

Daily Steps: 6715

Jan. 3, 2024

Weight: 188.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.7 miles (0:32:55)

Daily Steps: 6555

Jan. 4, 2024

Weight: 188.1

Program: 2x2 Bulk

Midday Workout

  • 7x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 2x Overhead Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 2x Triceps Pushdown (Reverse Grip)
  • 2x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 8
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 185.0 6
Cable Fly (Flat Bench) 62.5 12
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Overhead Press (Dumbbell) 55.0 8
Overhead Press (Dumbbell) 55.0 5
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Lateral Raise (Dumbbell) 25.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 110.0 8

Daily Steps: 3689

Jan. 5, 2024

Weight: 188.3

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 5
Bent Over Row (Barbell) 155.0 5
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 185.0 4
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9
Bent Over Row (Barbell) 155.0 9
Lat Pulldown (Single Arm) 130.0 11
Lat Pulldown (Single Arm) 130.0 11
Lat Pulldown (Single Arm) 130.0 9
Single-arm Cable Row 120.0 10
Single-arm Cable Row 120.0 6
Single-arm Cable Row 120.0 5
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 5
Preacher Curl (Barbell) 65.0 7
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 5
Reverse Grip Preacher Curl 45.0 8
Reverse Grip Preacher Curl 45.0 6
Reverse Grip Preacher Curl 45.0 5

Daily Steps: 3913

Jan. 6, 2024

Weight: 188.3

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 10
Lunge (Barbell) 115.0 10
Lunge (Barbell) 125.0 7
Leg Press 320.0 9
Leg Press 320.0 9
Leg Press 320.0 9
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Hip Thrust (Barbell) 185.0 10
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 10
Standing Calf Raise (Machine) 180.0 10
Shrug (Barbell) 185.0 13
Shrug (Barbell) 185.0 10
Shrug (Barbell) 185.0 10

Daily Steps: 5304

Jan. 7, 2024

Weight: 188.3

Weightlifting Rest Day.

Daily Steps: 1676

Jan. 8, 2024

Weight: 188.6

Program: 2x2 Bulk

2x2B: Chest/Back 1

  • 6x Bench Press (Barbell)
  • 3x Cable Crossover Press
  • 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) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 6
Cable Crossover Press 80.0 12
Cable Crossover Press 80.0 11
Cable Crossover Press 80.0 10
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 8
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 10
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 11
Shrug (Dumbbell) 85.0 12

Daily Steps: 7058

Jan. 9, 2024

Weight: 188.5

Weightlifting Rest Day.

Daily Steps: 2745

Jan. 10, 2024

Weight: 188.5

Program: 2x2 Bulk

2x2B: Legs/Shoulders 1

  • 7x Overhead Press (Barbell, Kneeling)
  • 5x 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) 135.0 5
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 6
Overhead Press (Barbell, Kneeling) 115.0 5
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 22.5 6
Reverse Fly (Cable) 12.5 7
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
Hack Squat 170.0 10
Hack Squat 170.0 10
Hack Squat 170.0 10
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8
Romanian Deadlift (Barbell) 195.0 8

Daily Steps: 6742

Jan. 11, 2024

Weight: 188.6

Program: 2x2 Bulk

Arms

  • 3x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 4x Bicep Curl (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Arnold Curl

More Detail

Exercise Weight Reps
Triceps X Cable Cross 52.5 11
Triceps X Cable Cross 52.5 10
Triceps X Cable Cross 52.5 10
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 110.0 7
Skullcrusher (Barbell) 110.0 6
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 7
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 7
Bicep Curl (Cable) 150.0 8
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 6
Arnold Curl 45.0 4
Arnold Curl 45.0 4
Arnold Curl 45.0 4

Daily Steps: 5298

Jan. 12, 2024

Weight: 188.6

Weightlifting Rest Day.

Daily Steps: 5048

Jan. 13, 2024

Weight: 188.5

Program: 2x2 Bulk

2x2B: Push

  • 5x Incline Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 4x Overhead Press (Dumbbell)
  • 4x Triceps Pushdown (Reverse Grip)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 5
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 7
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Triceps Pushdown (Reverse Grip) 140.0 12
Triceps Pushdown (Reverse Grip) 140.0 8
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 3

Daily Steps: 3962

Jan. 14, 2024

Weight: 188.6

Program: 2x2 Bulk

Pull

  • 7x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Single Arm)
  • 2x Low Row (Cable)
  • 3x Bicep Curl (Barbell)

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 6
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 195.0 3
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 155.0 8
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
Lat Pulldown (Single Arm) 140.0 8
Low Row (Cable) 130.0 10
Low Row (Cable) 130.0 9
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 6

Daily Steps: 2984

Jan. 15, 2024

Weight: 188.8

Program: 2x2 Bulk

2x2B: Legs

  • 5x 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) 95.0 4
Lunge (Barbell) 125.0 10
Lunge (Barbell) 135.0 6
Lunge (Barbell) 135.0 6
Leg Press 320.0 10
Leg Press 320.0 10
Leg Press 320.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Hip Thrust (Barbell) 195.0 10
Standing Calf Raise (Machine) 200.0 13
Standing Calf Raise (Machine) 200.0 11
Standing Calf Raise (Machine) 200.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10
Shrug (Barbell) 195.0 10

Daily Steps: 3939