Workout and Weight History

Jump to:

March 31, 2024

Weight: 193.6

Program: Push/Pull/Legs/Arms

Midday Workout

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 9
(W) Squat (Close Stance) 135.0 6
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 10
Squat (Close Stance) 205.0 5
Squat (Close Stance) 205.0 4
Bulgarian Split Squat 60.0 12
Bulgarian Split Squat 60.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 12
Standing Calf Raise (Machine) 250.0 10

Daily Steps: 5724

April 1, 2024

Weight: 193.5

Weightlifting Rest Day.

Daily Steps: 5249

April 2, 2024

Weight: 193.2

Program: Push/Pull/Legs/Arms

Morning Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 72.5 7
Triceps X Cable Cross 70.0 9
Triceps X Cable Cross 60.0 10
Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 12
Skullcrusher (Barbell) 90.0 11
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 40.0 7
Hammer Curl (Cable) 120.0 12
Hammer Curl (Cable) 120.0 10

Daily Steps: 4514

April 3, 2024

Weight: 193.0

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 5x Lat Pulldown (Cable)
  • 4x Meadows Row
  • 2x Pull Up
  • 2x Single-arm Cable Row
  • 3x Shrug (Dumbbell)
  • 2x Lying Face Pull

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 5
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Meadows Row 110.0 5
Meadows Row 85.0 10
Meadows Row 85.0 9
Meadows Row 75.0 9
Pull Up 0.0 5
Pull Up 0.0 5
Single-arm Cable Row 155.0 8
Single-arm Cable Row 130.0 9
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 12
Shrug (Dumbbell) 80.0 12
Lying Face Pull 170.0 17
Lying Face Pull 170.0 17

Daily Steps: 6595

April 4, 2024

Weight: 192.8

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 2x Cable Fly (Seated)
  • 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 10
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 6
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 70.0 10
Bench Press (Dumbbell) 70.0 7
Cable Fly (Seated) 60.0 12
Cable Fly (Seated) 70.0 10
Lateral Raise Heavy Partials 55.0 14
Lateral Raise Heavy Partials 55.0 12
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 30.0 9

Daily Steps: 5651

April 5, 2024

Weight: 192.6

Program: Push/Pull/Legs/Arms

Afternoon Workout

  • 7x Hack Squat
  • 3x 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
(W) Hack Squat 140.0 5
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 160.0 10
Hack Squat 160.0 9
Leg Press 270.0 15
Leg Press 270.0 14
Leg Press 270.0 12
Romanian Deadlift (Barbell) 225.0 10
Romanian Deadlift (Barbell) 225.0 6
Hip Thrust (Barbell) 225.0 15
Hip Thrust (Barbell) 225.0 9

Daily Steps: 4881

April 6, 2024

Weight: 192.6

Program: Push/Pull/Legs/Arms

Morning Workout

  • 8x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Cable)
  • 4x Preacher Curl (Barbell)
  • 4x Incline Curl (Dumbbell)
  • 2x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
(W) Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 130.0 8
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 7
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 6

Daily Steps: 4976

April 7, 2024

Weight: 192.3

Weightlifting Rest Day.

Daily Steps: 1778

April 8, 2024

Weight: 192.4

Program: Push/Pull/Legs/Arms

Morning Workout

  • 4x Lat Pulldown (Single Arm)
  • 4x T Bar Row (Chest Supported)
  • 3x Straight-Arm Lat Push Down (Single Arm)
  • 3x Inverted Row (Bodyweight)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 11
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 140.0 12
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 8
Straight-Arm Lat Push Down (Single Arm) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 60.0 10
Straight-Arm Lat Push Down (Single Arm) 70.0 7
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10
Inverted Row (Bodyweight) 0.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:55)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:47)

Daily Steps: 6566

April 9, 2024

Weight: 192.2

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Decline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Y-Deltoid Raises
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Decline Bench Press (Barbell) 135.0 10
Decline Bench Press (Barbell) 175.0 10
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 7
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Dumbbell) 80.0 9
Decline Bench Press (Dumbbell) 80.0 8
Decline Bench Press (Dumbbell) 80.0 7
Cable Fly (Flat Bench) 80.0 7
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 8
Incline Y-Deltoid Raises 35.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 6
Lateral Raise (Cable) 30.0 4

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:07)

Daily Steps: 8145

April 10, 2024

Weight: 192.0

Program: Push/Pull/Legs/Arms

Midday Workout

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 10
(W) Squat (Close Stance) 135.0 6
Squat (Close Stance) 155.0 5
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 7
Squat (Close Stance) 175.0 8
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 8
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 200.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:36)

Daily Steps: 7035

April 11, 2024

Weight: 191.8

Program: Push/Pull/Legs/Arms

Midday Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 2x Reverse Curl (Cable)
  • 1x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 50.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 85.0 13
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 9
Bicep Curl (Barbell) 95.0 8
Preacher Curl (Dumbbell) 40.0 10
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 35.0 9
Reverse Curl (Cable) 120.0 9
Reverse Curl (Cable) 120.0 8
Hammer Curl (Dumbbell) 45.0 17

Daily Steps: 5772

April 12, 2024

Weight: 191.6

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 3x Lat Pullover (Back, Dumbbell)
  • 2x Single-arm Cable Row
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 100.0 10
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 140.0 10
Meadows Row 100.0 6
Meadows Row 75.0 10
Meadows Row 75.0 8
Lat Pullover (Back, Dumbbell) 70.0 10
Lat Pullover (Back, Dumbbell) 70.0 11
Lat Pullover (Back, Dumbbell) 70.0 12
Single-arm Cable Row 150.0 8
Single-arm Cable Row 140.0 10
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 16
Shrug (Dumbbell) 80.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:16:24)

Daily Steps: 6370

April 13, 2024

Weight: 191.5

Program: Push/Pull/Legs/Arms

Midday Workout

  • 5x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 2x Upper Chest Fly
  • 4x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 90.0 8
Incline Bench Press (Dumbbell) 90.0 6
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 6
Cable Crossover Press 100.0 12
Cable Crossover Press 100.0 10
Cable Crossover Press 100.0 8
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 10
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 30.0 13
Lying Y Deltoid Raise 30.0 11

Daily Steps: 5919

April 14, 2024

Weight: 191.2

Program: Push/Pull/Legs/Arms

Morning Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 2x Romanian Deadlift (Barbell)
  • 2x Hip Thrust (Barbell)

More Detail

Exercise Weight Reps
(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 8
Leg Press 270.0 12
Leg Press 270.0 10
Leg Press 270.0 9
Romanian Deadlift (Barbell) 225.0 7
Romanian Deadlift (Barbell) 205.0 6
Hip Thrust (Barbell) 205.0 10
Hip Thrust (Barbell) 205.0 8

Daily Steps: 9109

April 15, 2024

Weight: 191.1

Program: Favorite Triple

Afternoon Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Preacher Curl (Barbell)
  • 4x Incline Curl (Dumbbell)
  • 4x Triceps Extension (Cable)
  • 2x Bicep Curl (Cable)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 7
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 140.0 6
Bicep Curl (Cable) 120.0 10
Bicep Curl (Cable) 140.0 9

Daily Steps: 9483

April 16, 2024

Weight: 190.8

Weightlifting Rest Day.

Daily Steps: 5442

April 17, 2024

Weight: 190.6

Program: Favorite Triple

Midday Workout

  • 4x Lat Pulldown (Single Arm)
  • 4x T Bar Row (Chest Supported)
  • 5x Decline Bench Press (Barbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Decline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 9
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 7
Decline Bench Press (Barbell) 135.0 8
Decline Bench Press (Barbell) 205.0 10
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 185.0 9
Decline Bench Press (Barbell) 185.0 7
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 8
Decline Bench Press (Dumbbell) 80.0 7
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8

Daily Steps: 3965

April 18, 2024

Weight: 190.5

Weightlifting Rest Day.

Daily Steps: 5919

April 19, 2024

Weight: 190.3

Program: Favorite Triple

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise Heavy Partials
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 9
Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 5
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 11
Lateral Raise Heavy Partials 50.0 13
Lateral Raise Heavy Partials 50.0 15
Lateral Raise Heavy Partials 50.0 12
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 40.0 10
Cross-Body Side Deltoid Raises 30.5 12

Daily Steps: 5359

April 20, 2024

Weight: 190.1

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 40.0 8
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 15
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 85.0 10
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 8
Bicep Curl (Barbell) 95.0 7
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 9
Preacher Curl (Dumbbell) 35.0 9
Hammer Curl (Cable) 120.0 14
Hammer Curl (Cable) 120.0 12

Daily Steps: 5680

April 21, 2024

Weight: 189.9

Weightlifting Rest Day.

Daily Steps: 1271

April 22, 2024

Weight: 190.0

Program: Favorite Triple

Midday Workout

  • 5x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 1x Single-arm Cable Row
  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 13
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 130.0 10
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 80.0 9
Single-arm Cable Row 140.0 10
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 7
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 9

Daily Steps: 4240

April 23, 2024

Weight: 189.6

Program: Favorite Triple

Morning Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Incline Y-Deltoid Raises
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 140.0 9
Hack Squat 140.0 10
Hack Squat 140.0 10
Leg Press 230.0 15
Leg Press 230.0 15
Leg Press 230.0 14
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:20:26)

Daily Steps: 7840

April 24, 2024

Weight: 189.4

Program: Favorite Triple

Midday Workout

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Hammer Curl (Cable)
  • 4x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 7
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 8
(W) Bicep Curl (Cable) 120.0 12
(W) Bicep Curl (Cable) 140.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 8
Hammer Curl (Cable) 120.0 15
Hammer Curl (Cable) 120.0 11
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 130.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:00)

Daily Steps: 6577