Workout and Weight History

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Jan. 16, 2024

Weight: 188.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.8 miles (0:32:38)

Daily Steps: 10739

Jan. 17, 2024

Weight: 188.9

Program: 2x2 Bulk

Midday Workout

  • 5x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Meadows Row
  • 3x Lat Pulldown (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 50.0 8
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 85.0 10
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 5
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 6
Meadows Row 100.0 10
Meadows Row 100.0 10
Meadows Row 100.0 8
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 150.0 8
Lat Pulldown (Cable) 150.0 8

Daily Steps: 7895

Jan. 18, 2024

Weight: 188.8

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) 115.0 4
Overhead Press (Barbell, Kneeling) 135.0 4
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 6
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 6
Reverse Fly (Cable) 25.0 6
Reverse Fly (Cable) 15.0 5
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 6
Romanian Deadlift (Barbell) 195.0 10
Romanian Deadlift (Barbell) 195.0 9
Romanian Deadlift (Barbell) 195.0 8

Daily Steps: 8796

Jan. 19, 2024

Weight: 188.8

Program: 2x2 Bulk

Arms

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 9
Triceps X Cable Cross 55.0 9
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 110.0 9
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 5
Triceps Pushdown (Cable - Straight Bar) 150.0 11
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 8
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 7
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 7
Incline Curl (Dumbbell) 45.0 5
Spider Curl 45.0 7
Spider Curl 45.0 6
Spider Curl 45.0 4

Daily Steps: 8564

Jan. 20, 2024

Weight: 188.9

Weightlifting Rest Day.

Daily Steps: 3847

Jan. 21, 2024

Weight: 189.0

Program: 2x2 Bulk

2x2B: Push

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

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 175.0 10
Incline Bench Press (Barbell) 185.0 8
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 4
Cable Crossover Press 90.0 10
Cable Crossover Press 90.0 12
Cable Crossover Press 90.0 9
Overhead Press (Dumbbell) 55.0 9
Overhead Press (Dumbbell) 55.0 6
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 10
Triceps Pushdown (Reverse Grip) 140.0 6
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 4
Lateral Raise (Cable) 40.0 4

Daily Steps: 6015

Jan. 22, 2024

Weight: 189.1

Program: 2x2 Bulk

Pull

  • 8x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x Low Row (Cable)
  • 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) 185.0 4
Bent Over Row (Barbell) 205.0 3
Bent Over Row (Barbell) 205.0 3
Bent Over Row (Barbell) 165.0 9
Bent Over Row (Barbell) 165.0 8
Bent Over Row (Barbell) 165.0 6
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
Lat Pulldown (Single Arm) 140.0 10
Low Row (Cable) 140.0 10
Low Row (Cable) 140.0 9
Low Row (Cable) 140.0 7
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 5
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Dumbbell) 40.0 6
Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 65.0 5
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: 6171

Jan. 23, 2024

Weight: 189.2

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) 95.0 5
Lunge (Barbell) 135.0 8
Lunge (Barbell) 135.0 8
Lunge (Barbell) 135.0 6
Leg Press 320.0 12
Leg Press 320.0 12
Leg Press 340.0 8
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Hip Thrust (Barbell) 205.0 9
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Standing Calf Raise (Machine) 230.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10
Shrug (Barbell) 205.0 10

Daily Steps: 4051

Jan. 24, 2024

Weight: 189.2

Weightlifting Rest Day.

Daily Steps: 5353

Jan. 25, 2024

Weight: 189.2

Program: 2x2 Bulk

Midday Workout

  • 5x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Meadows Row
  • 3x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 5
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 72.5 8
Cable Fly (Flat Bench) 72.5 8
Meadows Row 105.0 8
Meadows Row 105.0 8
Meadows Row 105.0 6
Lat Pushdown (Kneeling, Rope) 160.0 9
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8

Daily Steps: 6560

Jan. 26, 2024

Weight: 189.4

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) 115.0 5
Overhead Press (Barbell, Kneeling) 135.0 5
Overhead Press (Barbell, Kneeling) 155.0 2
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 7
Overhead Press (Barbell, Kneeling) 115.0 5
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 6
Reverse Fly (Cable) 25.0 7
Reverse Fly (Cable) 15.0 6
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 7
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 5

Daily Steps: 7052

Jan. 27, 2024

Weight: 189.6

Weightlifting Rest Day.

Daily Steps: 4609

Jan. 28, 2024

Weight: 189.6

Weightlifting Rest Day.

Daily Steps: 3213

Jan. 29, 2024

Weight: 190.0

Program: 2x2 Bulk

Arms

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 4x Bicep Curl (Cable)
  • 4x Incline Curl (Dumbbell)
  • 4x Arnold Curl

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 62.5 7
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 5
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 7
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 6
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 6
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 6
Arnold Curl 50.0 4
Arnold Curl 50.0 4
Arnold Curl 50.0 3
Arnold Curl 50.0 3

Daily Steps: 5279

Jan. 30, 2024

Weight: 190.0

Program: 2x2 Bulk

Afternoon Workout

  • 6x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 3x Straight-Arm Lat Push Down (Single Arm)
  • 2x Pull Up
  • 3x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 100.0 8
(W) Lat Pulldown (Cable) 130.0 5
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 160.0 6
Meadows Row 105.0 10
Meadows Row 105.0 8
Meadows Row 105.0 8
Straight-Arm Lat Push Down (Single Arm) 70.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Pull Up 0.0 4
Pull Up 0.0 5
T Bar Row (Chest Supported) 105.0 8
T Bar Row (Chest Supported) 105.0 8
T Bar Row (Chest Supported) 105.0 6

Daily Steps: 5390

Jan. 31, 2024

Weight: 190.1

Program: 2x2 Bulk

Midday Workout

  • 5x Incline Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Cable Crossover Press
  • 3x Overhead Press (Dumbbell)
  • 2x Reverse Fly (cable, Single Handle)
  • 3x Lateral Raise (Cable)
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 9
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 195.0 5
Incline Bench Press (Barbell) 195.0 5
Cable Fly (Flat Bench) 75.0 10
Cable Fly (Flat Bench) 75.0 8
Cable Fly (Flat Bench) 75.0 8
Cable Crossover Press 100.0 9
Cable Crossover Press 100.0 7
Cable Crossover Press 100.0 7
Overhead Press (Dumbbell) 55.0 7
Overhead Press (Dumbbell) 55.0 5
Overhead Press (Dumbbell) 55.0 5
Reverse Fly (cable, Single Handle) 40.0 8
Reverse Fly (cable, Single Handle) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 5
Lateral Raise (Cable) 40.0 4
Lateral Raise Heavy Partials 50.0 14
Lateral Raise Heavy Partials 50.0 12

Daily Steps: 6017

Feb. 1, 2024

Weight: 190.2

Program: 2x2 Bulk

Evening Workout

  • 7x Leg Press
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
(W) Leg Press 90.0 6
(W) Leg Press 180.0 6
(W) Leg Press 270.0 6
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 360.0 8
Leg Press 360.0 8
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 10

Daily Steps: 4920

Feb. 2, 2024

Weight: 190.2

Program: Push/Pull/Legs/Arms

Arms

  • 4x Triceps X Cable Cross
  • 2x Skullcrusher (Barbell)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 2x Arnold Curl
  • 2x Bicep Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 8
Triceps X Cable Cross 62.5 9
Triceps X Cable Cross 62.5 8
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 4
Triceps Pushdown (Cable - Straight Bar) 160.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 6
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 8
Arnold Curl 50.0 8
Arnold Curl 50.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7

Daily Steps: 5810

Feb. 3, 2024

Weight: 190.3

Weightlifting Rest Day.

Daily Steps: 4234

Feb. 4, 2024

Weight: 190.5

Program: Push/Pull/Legs/Arms

Morning Workout

  • 5x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Cable Crossover Press
  • 3x Lateral Raise (Dumbbell)
  • 3x Lying Face Pull

More Detail

Exercise Weight Reps
(W) Bench Press (Dumbbell) 50.0 10
Bench Press (Dumbbell) 90.0 10
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 90.0 6
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 6
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 9
Cable Crossover Press 100.0 7
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lying Face Pull 130.0 12
Lying Face Pull 150.0 15
Lying Face Pull 160.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:18:04)

Daily Steps: 8765

Feb. 5, 2024

Weight: 190.6

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Hack Squat
  • 4x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 200.0 8
Hack Squat 200.0 2
Leg Press 360.0 10
Leg Press 360.0 10
Leg Press 380.0 6
Leg Press 380.0 6
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Romanian Deadlift (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 12
Hip Thrust (Barbell) 205.0 9

Daily Steps: 4232

Feb. 6, 2024

Weight: 190.7

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 7x Bent Over Row (Barbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 3x Pullover (Dumbbell)
  • 3x Single-arm Cable Row

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 6
Bent Over Row (Barbell) 185.0 5
Bent Over Row (Barbell) 205.0 4
Bent Over Row (Barbell) 175.0 8
Bent Over Row (Barbell) 175.0 8
Bent Over Row (Barbell) 175.0 6
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 8
T Bar Row (Chest Supported) 110.0 9
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 5
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 50.0 10
Pullover (Dumbbell) 60.0 8
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 8
Single-arm Cable Row 130.0 7

Daily Steps: 6697

Feb. 7, 2024

Weight: 190.8

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Triceps X Cable Cross
  • 2x Bicep Curl (Cable)
  • 2x Arnold Curl
  • 3x Skullcrusher (Barbell)
  • 2x Preacher Curl (Dumbbell)
  • 2x Hammer Curl (Dumbbell)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 1x 21’S (Cable, Straight Bar)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 62.5 10
Triceps X Cable Cross 65.0 9
Triceps X Cable Cross 65.0 8
Triceps X Cable Cross 65.0 6
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 10
Arnold Curl 55.0 8
Arnold Curl 55.0 6
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 7
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 6
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 6
21’S (Cable, Straight Bar) 120.0 19

Daily Steps: 4427

Feb. 8, 2024

Weight: 190.9

Weightlifting Rest Day.

Daily Steps: 4851

Feb. 9, 2024

Weight: 191.0

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Incline Bench Press (Barbell)
  • 3x Cable Crossover Press
  • 3x Cable Fly (Flat Bench)
  • 3x Overhead Press (Dumbbell)
  • 2x Lying Face Pull
  • 1x Lateral Raise (Dumbbell)
  • 1x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 5
Incline Bench Press (Barbell) 185.0 10
Incline Bench Press (Barbell) 195.0 6
Incline Bench Press (Barbell) 205.0 4
Incline Bench Press (Barbell) 185.0 4
Cable Crossover Press 110.0 10
Cable Crossover Press 110.0 7
Cable Crossover Press 110.0 6
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 5
Overhead Press (Dumbbell) 60.0 6
Overhead Press (Dumbbell) 60.0 5
Overhead Press (Dumbbell) 60.0 3
Lying Face Pull 160.0 15
Lying Face Pull 170.0 12
Lateral Raise (Dumbbell) 30.0 11
Cross-Body Side Deltoid Raises 35.0 10

Daily Steps: 5287