Workout and Weight History

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April 25, 2024

Weight: 189.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:37)

Daily Steps: 4606

April 26, 2024

Weight: 189.0

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 150.0 9
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 100.0 12
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) Decline Bench Press (Barbell) 135.0 8
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 205.0 5
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 5
Decline Bench Press (Dumbbell) 70.0 10
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 11
Shrug (Dumbbell) 80.0 20
Shrug (Dumbbell) 80.0 15
Shrug (Dumbbell) 80.0 14

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:33)

Daily Steps: 6047

April 27, 2024

Weight: 188.8

Program: Favorite Triple

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Cross-Body Side Deltoid Raises
  • 2x Lateral Raise Heavy Partials

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 135.0 10
Squat (Close Stance) 135.0 10
Squat (Close Stance) 155.0 9
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 13
Standing Calf Raise (Machine) 180.0 12
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 9
Cross-Body Side Deltoid Raises 30.0 12
Lateral Raise Heavy Partials 45.0 14
Lateral Raise Heavy Partials 45.0 15

Daily Steps: 5926

April 28, 2024

Weight: 188.7

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 30.0 12
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) 90.0 12
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
EZ Curl 90.0 10
EZ Curl 90.0 10
EZ Curl 90.0 10
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 8
Reverse Curl (Cable) 120.0 10
Reverse Curl (Cable) 110.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:59)

Daily Steps: 6825

April 29, 2024

Weight: 188.5

Weightlifting Rest Day.

Daily Steps: 5141

April 30, 2024

Weight: 188.2

Program: Favorite Triple

Midday Workout

  • 4x 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 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 6
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 10
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 12
Shrug (Hex Bar) 200.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:46)

Daily Steps: 5694

May 1, 2024

Weight: 188.2

Program: Favorite Triple

Evening Workout

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

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 10
(W) Bicep Curl (Cable) 120.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 7
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
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 7
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 8
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 11
Hammer Curl (Cable) 130.0 12
Hammer Curl (Cable) 130.0 10

Daily Steps: 6308

May 2, 2024

Weight: 188.0

Program: Favorite Triple

Midday Workout

  • 4x Seated Leg Curl (Machine)
  • 6x Iso-Lateral Leg Press
  • 3x Leg Extension (Machine)
  • 3x Lateral Raise (Cable)
  • 2x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 145.0 11
Seated Leg Curl (Machine) 145.0 10
(W) Iso-Lateral Leg Press 180.0 8
Iso-Lateral Leg Press 270.0 12
Iso-Lateral Leg Press 360.0 8
Iso-Lateral Leg Press 360.0 10
Iso-Lateral Leg Press 380.0 7
Iso-Lateral Leg Press 380.0 4
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 14
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 6
Lateral Raise (Cable) 30.0 4
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 12

Daily Steps: 7567

May 3, 2024

Weight: 187.8

Program: Favorite Triple

Midday Workout

  • 4x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Decline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 2x Upper Chest Fly

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 150.0 12
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
(W) Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Barbell) 185.0 6
Decline Bench Press (Dumbbell) 70.0 11
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11

Daily Steps: 3620

May 4, 2024

Weight: 187.7

Weightlifting Rest Day.

Daily Steps: 6202

May 5, 2024

Weight: 187.7

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Squat (Close Stance) 155.0 10
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 11
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 12

Daily Steps: 5035

May 6, 2024

Weight: 187.6

Program: Favorite Triple

Evening Workout

  • 4x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x EZ Curl
  • 3x Preacher Curl (Dumbbell)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 30.0 10
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) 95.0 10
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 8
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
Preacher Curl (Dumbbell) 35.0 12
Preacher Curl (Dumbbell) 35.0 11
Preacher Curl (Dumbbell) 35.0 10
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 17
Shrug (Hex Bar) 200.0 12

Daily Steps: 7264

May 7, 2024

Weight: 187.4

Program: Favorite Triple

Midday Workout

  • 7x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 180.0 7
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 160.0 7
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Chest Fly 160.0 10
Chest Fly 160.0 9
Chest Fly 160.0 8

Daily Steps: 6561

May 8, 2024

Weight: 187.2

Program: Favorite Triple

Midday Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Cable)
  • 3x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 140.0 12
Hack Squat 140.0 10
Hack Squat 140.0 8
Hack Squat 140.0 8
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 14
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 8
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10

Daily Steps: 7603

May 9, 2024

Weight: 187.1

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 7
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
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 7
(W) Bicep Curl (Cable) 120.0 10
(W) Bicep Curl (Cable) 120.0 10
Preacher Curl (Barbell) 85.0 12
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 6
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9

Daily Steps: 9154

May 10, 2024

Weight: 186.9

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 8
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 12
T Bar Row (Chest Supported) 90.0 10
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 185.0 8
Decline Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6

Daily Steps: 5069

May 11, 2024

Weight: 186.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:53)

Daily Steps: 5727

May 12, 2024

Weight: 186.8

Program: Favorite Triple

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise Heavy Partials
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 11
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 6
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 11
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 15
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 30.0 9

Daily Steps: 3424

May 13, 2024

Weight: 186.7

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Triceps X Cable Cross 30.0 10
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 50.0 15
Triceps X Cable Cross 50.0 14
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 95.0 8
EZ Curl 95.0 12
EZ Curl 95.0 10
EZ Curl 95.0 9
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 8

Daily Steps: 6668

May 14, 2024

Weight: 186.4

Program: Favorite Triple

Afternoon Workout

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable, Single Arm)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 110.0 18
Lat Pulldown (Cable) 110.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 10
Seated Row (Cable, Single Arm) 100.0 12
Seated Row (Cable, Single Arm) 110.0 10
Seated Row (Cable, Single Arm) 110.0 10
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Upper Chest Fly 40.0 12
Upper Chest Fly 40.0 11
Cable Fly (Flat Bench) 60.0 13
Cable Fly (Flat Bench) 60.0 10

Daily Steps: 5558

May 15, 2024

Weight: 186.2

Program: Favorite Triple

Midday Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Cable)
  • 3x Incline Y-Deltoid Raises

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 160.0 8
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 9
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 9
Incline Y-Deltoid Raises 25.0 12

Daily Steps: 4843

May 16, 2024

Weight: 186.0

Weightlifting Rest Day.

Daily Steps: 8159

May 17, 2024

Weight: 185.7

Weightlifting Rest Day.

Daily Steps: 3443

May 18, 2024

Weight: 185.6

Weightlifting Rest Day.

Daily Steps: 7223

May 19, 2024

Weight: 185.4

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 140.0 8
(W) Bicep Curl (Cable) 120.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 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 Pushdown (Cable - Straight Bar) 170.0 8
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 7
Preacher Curl (Barbell) 90.0 7
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:21)

Daily Steps: 8040