Workout and Weight History

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July 9, 2024

Weight: 180.6

Weightlifting Rest Day.

July 10, 2024

Weight: 180.6

Program: Favorite Triple

Midday Workout

  • 5x Incline Bench Press (Smith Machine)
  • 3x Chest Fly
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 155.0 10
Incline Bench Press (Smith Machine) 175.0 8
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 185.0 5
Chest Fly 160.0 10
Chest Fly 160.0 9
Chest Fly 160.0 8
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 25.0 14

July 11, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

  • 4x Seated Row (Cable)
  • 4x Lat Pulldown (Cable)
  • 3x Hammer Curl (Dumbbell)
  • 3x Preacher Curl (Machine)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 9
Hammer Curl (Dumbbell) 45.0 15
Hammer Curl (Dumbbell) 45.0 11
Hammer Curl (Dumbbell) 45.0 10
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 90.0 9
Preacher Curl (Machine) 90.0 10
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 120.0 10

July 12, 2024

Weight: 180.6

Weightlifting Rest Day.

July 13, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

  • 4x Lat Pulldown (Cable)
  • 5x Incline Bench Press (Smith Machine)
  • 3x Preacher Curl (Machine)
  • 3x Seated Row (Cable)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 9
Lat Pulldown (Cable) 140.0 9
(W) Incline Bench Press (Smith Machine) 155.0 5
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 5
Incline Bench Press (Smith Machine) 175.0 7
Preacher Curl (Machine) 90.0 14
Preacher Curl (Machine) 100.0 10
Preacher Curl (Machine) 100.0 10
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Seated Row (Cable) 160.0 20
Triceps Pushdown (Rope) 100.0 12
Triceps Pushdown (Rope) 110.0 11
Triceps Pushdown (Rope) 120.0 10

July 14, 2024

Weight: 180.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

July 15, 2024

Weight: 180.6

Program: Favorite Triple

Early Morning Workout

  • 5x 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 110.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Lateral Raise (Cable) 40.0 9
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 10
Incline Y-Deltoid Raises 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.1 miles (0:21:31)

July 16, 2024

Weight: 180.6

Program: Favorite Triple

Early Morning Workout

  • 3x Triceps X Cable Cross
  • 3x Skullcrusher (Barbell)
  • 2x Bicep Curl (Cable)
  • 2x Triceps Pushdown (Cable - Straight Bar)
  • 2x Preacher Curl (Barbell)
  • 2x Incline 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 12
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 8
Skullcrusher (Barbell) 95.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10

July 17, 2024

Weight: 180.6

Program: Favorite Triple

Early Morning 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) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 11
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Bench Press (Dumbbell) 65.0 10
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 8
Shrug (Hex Bar) 200.0 20
Shrug (Hex Bar) 200.0 15
Shrug (Hex Bar) 200.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:48)

July 18, 2024

Weight: 180.6

Program: Favorite Triple

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lying Y Deltoid Raise
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 20
Leg Curl (dumbbell) 52.5 14
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
Standing Calf Raise (Machine) 180.0 18
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 11
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 8
Reverse Fly (Cable) 30.0 10

July 19, 2024

Weight: 178.7

Weightlifting Rest Day.

July 20, 2024

Weight: 178.7

Weightlifting Rest Day.

July 21, 2024

Weight: 178.7

Program: Favorite Triple

Midday Workout

  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x EZ Curl
  • 3x Preacher Curl (Cable)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 160.0 13
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
EZ Curl 95.0 12
EZ Curl 95.0 10
EZ Curl 95.0 12
Preacher Curl (Cable) 110.0 12
Preacher Curl (Cable) 110.0 12
Preacher Curl (Cable) 120.0 9
Hammer Curl (Dumbbell) 45.0 12
Hammer Curl (Dumbbell) 45.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:19:01)

July 22, 2024

Weight: 178.7

Program: Favorite Triple

Early 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) 140.0 10
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Meadows Row 75.0 12
Meadows Row 85.0 10
Meadows Row 85.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 7
Cable Fly (Flat Bench) 70.0 9
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 60.0 10
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 18

July 23, 2024

Weight: 178.7

Program: Favorite Triple

Midday 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 6
(W) Hack Squat 90.0 6
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Leg Press 270.0 10
Leg Press 270.0 12
Leg Press 290.0 8
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 9
Reverse Fly (Cable) 35.0 10

July 24, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Triceps X Cable Cross 55.0 10
Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Skullcrusher (Barbell) 100.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 9
Preacher Curl (Barbell) 85.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8

July 25, 2024

Weight: 178.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.2 miles (0:04:05)

July 26, 2024

Weight: 178.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:56)

July 27, 2024

Weight: 178.3

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) 165.0 10
Lat Pulldown (Single Arm) 165.0 10
Lat Pulldown (Single Arm) 165.0 8
T Bar Row (Chest Supported) 110.0 10
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 100.0 11
Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 8
Incline Bench Press (Barbell) 165.0 7
Bench Press (Dumbbell) 65.0 11
Bench Press (Dumbbell) 65.0 9
Bench Press (Dumbbell) 65.0 8
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 13

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:26)

July 28, 2024

Weight: 178.3

Program: Favorite Triple

Morning Workout

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x EZ Curl
  • 3x Preacher Curl (Cable)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 160.0 15
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 9
EZ Curl 100.0 10
EZ Curl 100.0 8
EZ Curl 100.0 8
Preacher Curl (Cable) 120.0 10
Preacher Curl (Cable) 120.0 11
Preacher Curl (Cable) 120.0 8
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10

July 29, 2024

Weight: 177.9

Weightlifting Rest Day.

July 30, 2024

Weight: 177.9

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 12
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 11
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 10
Incline Bench Press (Dumbbell) 65.0 12
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 8
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 85.0 12

July 31, 2024

Weight: 177.9

Program: Favorite Triple

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Barbell)
  • 3x Standing Calf Raise (Machine)
  • 3x Lying Y Deltoid Raise
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 135.0 5
Squat (Barbell) 155.0 6
Squat (Barbell) 155.0 5
Standing Calf Raise (Machine) 180.0 18
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Lying Y Deltoid Raise 32.5 12
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10

Aug. 1, 2024

Weight: 177.7

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 55.0 12
Triceps X Cable Cross 55.0 12
Triceps X Cable Cross 55.0 12
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 6
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8

Aug. 2, 2024

Weight: 177.6

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 165.0 8
Lat Pulldown (Single Arm) 165.0 8
Lat Pulldown (Single Arm) 165.0 8
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 8
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 6
Bench Press (Dumbbell) 65.0 8
Bench Press (Dumbbell) 65.0 8
Bench Press (Dumbbell) 65.0 8