Workout and Weight History

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May 20, 2024

Weight: 185.2

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 8
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 10
T Bar Row (Chest Supported) 95.0 9
Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 9
Decline Bench Press (Barbell) 185.0 7
Decline Bench Press (Barbell) 185.0 7
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 8
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 12
Shrug (Hex Bar) 220.0 10

Daily Steps: 6189

May 21, 2024

Weight: 185.0

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 9
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 8
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 12
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 11

Daily Steps: 5754

May 22, 2024

Weight: 184.8

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 9
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 8
EZ Curl 100.0 10
EZ Curl 100.0 9
EZ Curl 100.0 8
Preacher Curl (Dumbbell) 40.0 8
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 8

Daily Steps: 6875

May 23, 2024

Weight: 184.6

Weightlifting Rest Day.

Daily Steps: 3975

May 24, 2024

Weight: 184.4

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 120.0 15
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 120.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 85.0 8
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 6
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 13
Shrug (Dumbbell) 85.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:09)

Daily Steps: 7227

May 25, 2024

Weight: 184.3

Weightlifting Rest Day.

Daily Steps: 3774

May 26, 2024

Weight: 184.1

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 130.0 8
(W) Bicep Curl (Cable) 130.0 8
(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 11
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 9
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Incline Curl (Dumbbell) 40.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 6
Triceps Extension (Cable) 120.0 9

Daily Steps: 4631

May 27, 2024

Weight: 184.1

Weightlifting Rest Day.

Daily Steps: 3768

May 28, 2024

Weight: 184.1

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 9
Incline Bench Press (Barbell) 135.0 5
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 8
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 6
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:14:43)

Daily Steps: 8964

May 29, 2024

Weight: 184.1

Weightlifting Rest Day.

Daily Steps: 3732

May 30, 2024

Weight: 184.1

Program: Favorite Triple

Midday Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Cable)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 110.0 10
Hack Squat 130.0 10
Hack Squat 140.0 10
Hack Squat 140.0 6
Leg Press 320.0 8
Leg Press 320.0 8
Leg Press 320.0 8
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 30.0 12
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 11
Reverse Fly (Cable) 30.0 10

Daily Steps: 5111

May 31, 2024

Weight: 183.4

Program: Favorite Triple

Afternoon Workout

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

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
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 100.0 12
Skullcrusher (Barbell) 100.0 9
Skullcrusher (Barbell) 100.0 8
EZ Curl 100.0 10
EZ Curl 100.0 8
EZ Curl 100.0 8
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 8
Preacher Curl (Dumbbell) 35.0 10
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:29)

Daily Steps: 5591

June 1, 2024

Weight: 183.3

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 8
Meadows Row 85.0 10
Meadows Row 85.0 8
Meadows Row 75.0 10
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 5
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 9
Cable Fly (Flat Bench) 60.0 9

Daily Steps: 4979

June 2, 2024

Weight: 183.2

Weightlifting Rest Day.

Daily Steps: 5689

June 3, 2024

Weight: 183.2

Program: Favorite Triple

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Lateral Raise Heavy Partials
  • 3x Standing Calf Raise (Machine)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 10
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 8
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 10
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 11
Lying Y Deltoid Raise 32.5 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:04)

Daily Steps: 6127

June 4, 2024

Weight: 183.2

Weightlifting Rest Day.

Daily Steps: 2319

June 5, 2024

Weight: 183.2

Program: Favorite Triple

Midday Workout

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

More Detail

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

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:22)

Daily Steps: 4830

June 6, 2024

Weight: 183.2

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 9
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
(W) Incline Bench Press (Barbell) 135.0 8
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 155.0 8
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 12

Daily Steps: 5082

June 7, 2024

Weight: 182.7

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 130.0 10
Hack Squat 130.0 10
Hack Squat 130.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 30.0 12
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 8

Daily Steps: 5751

June 8, 2024

Weight: 182.5

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 50.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 6
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 105.0 5
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 9

Daily Steps: 5505

June 9, 2024

Weight: 182.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:07)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:21)

Daily Steps: 5563

June 10, 2024

Weight: 182.5

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 120.0 10
Lat Pulldown (Cable) 150.0 8
Meadows Row 75.0 10
Meadows Row 75.0 10
Meadows Row 75.0 10
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 9
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 12
Shrug (Dumbbell) 85.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:18)

Daily Steps: 9591

June 11, 2024

Weight: 182.5

Program: Favorite Triple

Evening Workout

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 10
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Squat (Close Stance) 155.0 8
Lateral Raise Heavy Partials 40.0 13
Lateral Raise Heavy Partials 40.0 15
Lateral Raise Heavy Partials 40.0 12
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10

Daily Steps: 6932

June 12, 2024

Weight: 182.5

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
(W) Bicep Curl (Cable) 130.0 10
(W) Bicep Curl (Cable) 130.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 8
Preacher Curl (Barbell) 85.0 11
Preacher Curl (Barbell) 85.0 6
Incline Curl (Dumbbell) 40.0 8
Incline Curl (Dumbbell) 40.0 9
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:11)

Daily Steps: 5847

June 13, 2024

Weight: 181.9

Weightlifting Rest Day.

Daily Steps: 5222