Workout and Weight History

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March 6, 2024

Weight: 193.4

Program: Push/Pull/Legs/Arms

Midday Workout

  • 9x Triceps Pushdown (Cable - Straight Bar)
  • 4x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 11
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 Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 6
Incline Curl (Dumbbell) 55.0 8
Incline Curl (Dumbbell) 55.0 7
Incline Curl (Dumbbell) 55.0 5
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 8

Daily Steps: 5687

March 7, 2024

Weight: 193.4

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 5x Bent Over Row (Barbell)
  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 2x Straight-Arm Lat Push Down (Single Arm)
  • 2x Lying Face Pull

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
(W) Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 185.0 9
Bent Over Row (Barbell) 185.0 7
Bent Over Row (Barbell) 185.0 5
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 7
T Bar Row (Chest Supported) 120.0 9
T Bar Row (Chest Supported) 120.0 7
T Bar Row (Chest Supported) 100.0 8
Straight-Arm Lat Push Down (Single Arm) 80.0 9
Straight-Arm Lat Push Down (Single Arm) 80.0 6
Lying Face Pull 170.0 16
Lying Face Pull 170.0 15

Daily Steps: 6645

March 8, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Bench Press (Barbell)
  • 2x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 1x Overhead Press (Dumbbell)
  • 3x Cross-Body Side Deltoid Raises
  • 2x Incline Y-Deltoid Raises
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 185.0 8
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 9
Cable Fly (Flat Bench) 82.5 10
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 6
Overhead Press (Dumbbell) 60.0 6
Cross-Body Side Deltoid Raises 42.5 10
Cross-Body Side Deltoid Raises 42.5 8
Cross-Body Side Deltoid Raises 42.5 7
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 30.0 10
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 11

Daily Steps: 6515

March 9, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Squat (Close Stance)
  • 3x Leg Press
  • 2x Leg Curl (dumbbell)

More Detail

Exercise Weight Reps
(W) Squat (Close Stance) 155.0 4
Squat (Close Stance) 135.0 5
Squat (Close Stance) 195.0 10
Squat (Close Stance) 205.0 7
Squat (Close Stance) 205.0 5
Leg Press 340.0 10
Leg Press 340.0 8
Leg Press 340.0 5
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10

Daily Steps: 4052

March 10, 2024

Weight: 193.4

Weightlifting Rest Day.

Daily Steps: 2456

March 11, 2024

Weight: 193.7

Weightlifting Rest Day.

Daily Steps: 5077

March 12, 2024

Weight: 193.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 4x Incline Skullcrusher (barbell)
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Single Arm Preacher Cable Curls

More Detail

Exercise Weight Reps
(W) Incline Skullcrusher (barbell) 65.0 5
Incline Skullcrusher (barbell) 65.0 12
Incline Skullcrusher (barbell) 75.0 10
Incline Skullcrusher (barbell) 85.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 13
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Bicep Curl (Barbell) 120.0 9
Bicep Curl (Barbell) 120.0 7
Bicep Curl (Barbell) 120.0 6
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 55.0 6
Single Arm Preacher Cable Curls 70.0 9
Single Arm Preacher Cable Curls 70.0 8

Daily Steps: 6416

March 13, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 3x Single-arm Cable Row
  • 2x Seated Row (Cable)
  • 2x Pull Up
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 8
Meadows Row 110.0 9
Meadows Row 110.0 8
Meadows Row 110.0 6
Single-arm Cable Row 130.0 10
Single-arm Cable Row 130.0 9
Single-arm Cable Row 130.0 8
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Pull Up 0.0 6
Pull Up 0.0 4
Shrug (Hex Bar) 150.0 15
Shrug (Hex Bar) 200.0 10
Shrug (Hex Bar) 200.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:39)

Daily Steps: 6362

March 14, 2024

Weight: 193.9

Weightlifting Rest Day.

Daily Steps: 6063

March 15, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Incline Y-Deltoid Raises
  • 3x Lateral Raise (Cable)
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 4
Cable Crossover Press 130.0 9
Cable Crossover Press 130.0 7
Cable Crossover Press 110.0 10
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 30.0 12
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:13:51)

Daily Steps: 6007

March 16, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 5
(W) Hack Squat 160.0 4
Hack Squat 220.0 7
Hack Squat 200.0 8
Hack Squat 200.0 8
Leg Press 410.0 9
Leg Press 410.0 7
Leg Press 320.0 9
Romanian Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 8
Romanian Deadlift (Barbell) 225.0 5
Hip Thrust (Barbell) 225.0 10
Hip Thrust (Barbell) 225.0 10
Hip Thrust (Barbell) 225.0 8

Daily Steps: 5435

March 17, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps X Cable Cross
  • 3x Bicep Curl (Cable)
  • 4x Preacher Curl (Dumbbell)
  • 2x Goblet Curl
  • 2x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 12
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 15
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 7
Triceps X Cable Cross 70.0 10
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 5
(W) Bicep Curl (Cable) 100.0 10
Bicep Curl (Cable) 160.0 11
Bicep Curl (Cable) 160.0 10
Preacher Curl (Dumbbell) 45.0 9
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 5
Goblet Curl 90.0 9
Goblet Curl 90.0 8
Triceps Extension (Cable) 100.0 10
Triceps Extension (Cable) 120.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:40)

Daily Steps: 8285

March 18, 2024

Weight: 194.1

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 5x Bent Over Row (Barbell)
  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pullover (Back, Dumbbell)
  • 2x Lying Face Pull

More Detail

Exercise Weight Reps
(W) Bent Over Row (Barbell) 95.0 8
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 155.0 10
Bent Over Row (Barbell) 175.0 7
Bent Over Row (Barbell) 175.0 6
Lat Pulldown (Single Arm) 160.0 12
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 160.0 8
T Bar Row (Chest Supported) 120.0 10
T Bar Row (Chest Supported) 120.0 8
T Bar Row (Chest Supported) 100.0 8
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 10
Lying Face Pull 170.0 15
Lying Face Pull 170.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:12:27)

Daily Steps: 5690

March 19, 2024

Weight: 194.0

Weightlifting Rest Day.

Daily Steps: 6176

March 20, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Midday Workout

  • 7x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Dumbbell)
  • 2x Cross-Body Side Deltoid Raises
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 7
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 5
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 14
Lateral Raise (Dumbbell) 25.0 12
Cross-Body Side Deltoid Raises 42.5 10
Cross-Body Side Deltoid Raises 42.5 8
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 7

Daily Steps: 6035

March 21, 2024

Weight: 194.1

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Squat (Close Stance)
  • 2x Bulgarian Split Squat
  • 2x Leg Curl (dumbbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Squat (Close Stance) 135.0 6
(W) Squat (Close Stance) 155.0 4
Squat (Close Stance) 205.0 8
Squat (Close Stance) 205.0 8
Squat (Close Stance) 205.0 5
Bulgarian Split Squat 60.0 10
Bulgarian Split Squat 60.0 10
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 10
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 12
Standing Calf Raise (Machine) 230.0 10
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 12

Daily Steps: 4395

March 22, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 70.0 10
Triceps X Cable Cross 70.0 9
Triceps X Cable Cross 70.0 7
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 12
Bicep Curl (Barbell) 125.0 7
Bicep Curl (Barbell) 125.0 6
Bicep Curl (Barbell) 115.0 7
Preacher Curl (Dumbbell) 45.0 10
Preacher Curl (Dumbbell) 45.0 6
Preacher Curl (Dumbbell) 45.0 6
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 7
Hammer Curl (Dumbbell) 55.0 6

Daily Steps: 5295

March 23, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Morning Workout

  • 4x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 2x Pull Up
  • 3x Single-arm Cable Row
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 8
Lat Pulldown (Cable) 165.0 7
Meadows Row 110.0 10
Meadows Row 110.0 9
Meadows Row 110.0 7
Pull Up 0.0 7
Pull Up 0.0 5
Single-arm Cable Row 150.0 10
Single-arm Cable Row 150.0 9
Single-arm Cable Row 150.0 7
Shrug (Hex Bar) 200.0 14
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Daily Steps: 5548

March 24, 2024

Weight: 193.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:52)

Daily Steps: 4478

March 25, 2024

Weight: 194.0

Program: Push/Pull/Legs/Arms

Morning Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 3x Incline Y-Deltoid Raises
  • 2x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Cable Crossover Press 110.0 12
Cable Crossover Press 110.0 10
Cable Crossover Press 100.0 10
Incline Y-Deltoid Raises 35.0 9
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:39)

Daily Steps: 7229

March 26, 2024

Weight: 193.9

Program: Push/Pull/Legs/Arms

Midday Workout

  • 6x Hack Squat
  • 2x Leg Press
  • 2x Romanian Deadlift (Barbell)
  • 2x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 140.0 10
Hack Squat 160.0 10
Hack Squat 180.0 8
Hack Squat 180.0 6
Leg Press 340.0 10
Leg Press 340.0 7
Romanian Deadlift (Barbell) 225.0 10
Romanian Deadlift (Barbell) 225.0 9
Hip Thrust (Barbell) 225.0 12
Hip Thrust (Barbell) 225.0 9

Daily Steps: 6953

March 27, 2024

Weight: 193.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 5x Preacher Curl (Barbell)
  • 4x Incline Curl (Dumbbell)
  • 4x Triceps Extension (Cable)
  • 2x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 130.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 13
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 10
(W) Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 9
Preacher Curl (Barbell) 90.0 6
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 5
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 6
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 140.0 8

Daily Steps: 5971

March 28, 2024

Weight: 193.7

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Lat Pulldown (Single Arm)
  • 4x T Bar Row (Chest Supported)
  • 3x Lat Pullover (Back, Dumbbell)
  • 3x Low Row (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
T Bar Row (Chest Supported) 125.0 7
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 8
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 12
Lat Pullover (Back, Dumbbell) 70.0 8
Low Row (Cable) 160.0 10
Low Row (Cable) 160.0 9
Low Row (Cable) 160.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10

Daily Steps: 4406

March 29, 2024

Weight: 193.5

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 2x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Cable Fly (Flat Bench) 82.5 10
Cable Fly (Flat Bench) 82.5 8
Cable Fly (Flat Bench) 82.5 5
Incline Y-Deltoid Raises 35.0 10
Incline Y-Deltoid Raises 35.0 8

Daily Steps: 6210

March 30, 2024

Weight: 193.4

Weightlifting Rest Day.

Daily Steps: 2468