Workout and Weight History

Jump to:

Aug. 29, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Lateral Raise (Dumbbell) 30.0 13
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 14
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10

Aug. 31, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 2x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 150.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 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 Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
(W) Bicep Curl (Cable) 150.0 6
(W) Bicep Curl (Cable) 120.0 8
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 9

Sept. 1, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 3x 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 9
Lat Pulldown (Cable) 150.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 8
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 14

Sept. 2, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10

Sept. 3, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 3x Triceps Pushdown (Rope)
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Cable)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 7
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 8
Hammer Curl (Dumbbell) 52.5 10
Hammer Curl (Dumbbell) 52.5 9

Sept. 4, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 3x Lat Pulldown (Cable)
  • 3x High Row (Iso Lateral)
  • 3x Incline Bench Press (Dumbbell)
  • 4x Iso Lateral Wide Chest
  • 3x Chest Fly

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 10
High Row (Iso Lateral) 180.0 12
High Row (Iso Lateral) 230.0 9
High Row (Iso Lateral) 230.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
(W) Iso Lateral Wide Chest 180.0 10
Iso Lateral Wide Chest 230.0 9
Iso Lateral Wide Chest 230.0 8
Iso Lateral Wide Chest 230.0 8
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9

Sept. 5, 2024

Weight: 177.9

Rest day.

Sept. 6, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 5
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 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 8
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10

Sept. 7, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 9
Incline Curl (Dumbbell) 45.0 11
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 8
Reverse Curl (Cable) 130.0 12
Reverse Curl (Cable) 130.0 10

Sept. 9, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

  • 4x Lat Pulldown (Cable)
  • 3x Iso Lateral Low Row
  • 4x Incline Bench Press (Barbell)
  • 3x Chest Fly
  • 2x Shrug (Dumbbell)
  • 3x Iso Lateral Wide Chest

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 9
Lat Pulldown (Cable) 165.0 8
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 7
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 90.0 12
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 230.0 7

Sept. 10, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
(W) Squat (Close Stance) 135.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 5
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9

Sept. 11, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 5x Preacher Curl (Machine)
  • 3x Seated Dip
  • 2x Hammer Curl (Dumbbell)
  • 3x Incline Curl (Machine)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
Preacher Curl (Machine) 120.0 10
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 120.0 8
Preacher Curl (Machine) 120.0 8
Seated Dip 140.0 12
Seated Dip 150.0 10
Seated Dip 150.0 10
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10
Incline Curl (Machine) 120.0 12
Incline Curl (Machine) 150.0 9
Incline Curl (Machine) 150.0 8

Sept. 12, 2024

Weight: 178.0

Rest day.

Sept. 13, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 4x Chest Press (Machine)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Lower Chest Fly
  • 3x Lat Pulldown (Machine)
  • 3x Bent Over One Arm Row (Dumbbell)

More Detail

Exercise Weight Reps
Chest Press (Machine) 100.0 12
Chest Press (Machine) 115.0 10
Chest Press (Machine) 130.0 8
Chest Press (Machine) 130.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Lower Chest Fly 50.0 14
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 13
Lat Pulldown (Machine) 115.0 12
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 130.0 10
Bent Over One Arm Row (Dumbbell) 50.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10

Sept. 14, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

  • 5x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 4x Triceps Pushdown (Double Single Handles)
  • 4x Arnold Curl

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 60.0 8
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10

Sept. 15, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 3x Pull Up
  • 3x Lat Pulldown (Machine)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Cable Curl (Single Handles)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 145.0 10
Lat Pulldown (Machine) 145.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 9
Cable Curl (Single Handles) 60.0 12
Cable Curl (Single Handles) 60.0 10
Cable Curl (Single Handles) 60.0 9
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 8

Sept. 16, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 5x Seated Leg Press (Machine)
  • 3x Bench Press (Dumbbell)
  • 3x Chest Press (Machine)
  • 2x Upper Chest Fly
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Seated Leg Press (Machine) 130.0 6
Seated Leg Press (Machine) 175.0 10
Seated Leg Press (Machine) 210.0 10
Seated Leg Press (Machine) 220.0 8
Seated Leg Press (Machine) 220.0 7
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 8

Sept. 18, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 7
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 7
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 140.0 9

Sept. 19, 2024

Weight: 178.2

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 8
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 8
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

Sept. 22, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Leg Press 300.0 10
Leg Press 300.0 8
Leg Press 300.0 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 8

Sept. 23, 2024

Weight: 178.2

Program: Favorite Triple

Evening Workout

  • 3x Iso Lateral Low Row
  • 3x High Row (Iso Lateral)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Chest Fly
  • 3x Iso Lateral Wide Chest

More Detail

Exercise Weight Reps
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 9
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
Chest Fly 160.0 10
Chest Fly 175.0 9
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 250.0 7
Iso Lateral Wide Chest 250.0 8

Sept. 24, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 140.0 10

Sept. 25, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 150.0 10
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Standing Calf Raise (Machine) 200.0 15
Standing Calf Raise (Machine) 200.0 12
Standing Calf Raise (Machine) 200.0 10
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 5
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 10

Sept. 26, 2024

Weight: 178.3

Rest day.

Sept. 27, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 10
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 10
(W) Bench Press (Barbell) 175.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 9