Workout and Weight History

Jump to:

Aug. 28, 2024

Weight: 177.8

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) 170.0 10
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 8
T Bar Row (Chest Supported) 100.0 12
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 7
Incline Bench Press (Barbell) 165.0 6
Bench Press (Dumbbell) 70.0 8
Bench Press (Dumbbell) 70.0 7
Bench Press (Dumbbell) 70.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:34)

Daily Steps: 7165

Aug. 29, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Leg Press 290.0 10
Lateral Raise (Dumbbell) 30.0 13
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 14
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:16:46)

Daily Steps: 9524

Aug. 30, 2024

Weight: 177.8

Weightlifting Rest Day.

Daily Steps: 9576

Aug. 31, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 150.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 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 Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
(W) Bicep Curl (Cable) 150.0 6
(W) Bicep Curl (Cable) 120.0 8
Preacher Curl (Barbell) 90.0 10
Preacher Curl (Barbell) 90.0 8
Preacher Curl (Barbell) 90.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Reverse Curl (Cable) 130.0 10
Reverse Curl (Cable) 130.0 9

Daily Steps: 7129

Sept. 1, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 3x 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 9
Lat Pulldown (Cable) 150.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Meadows Row 80.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 8
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 14

Daily Steps: 6143

Sept. 2, 2024

Weight: 177.8

Program: Favorite Triple

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 9
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:31)

Daily Steps: 6430

Sept. 3, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 10
Triceps Pushdown (Rope) 130.0 10
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 7
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 8
Hammer Curl (Dumbbell) 52.5 10
Hammer Curl (Dumbbell) 52.5 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:07)

Daily Steps: 7742

Sept. 4, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 3x Lat Pulldown (Cable)
  • 3x High Row (Iso Lateral)
  • 3x Incline Bench Press (Dumbbell)
  • 4x Iso Lateral Wide Chest
  • 3x Chest Fly

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 10
Lat Pulldown (Cable) 150.0 9
Lat Pulldown (Cable) 150.0 10
High Row (Iso Lateral) 180.0 12
High Row (Iso Lateral) 230.0 9
High Row (Iso Lateral) 230.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
(W) Iso Lateral Wide Chest 180.0 10
Iso Lateral Wide Chest 230.0 9
Iso Lateral Wide Chest 230.0 8
Iso Lateral Wide Chest 230.0 8
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9

Daily Steps: 10022

Sept. 5, 2024

Weight: 177.9

Weightlifting Rest Day.

Daily Steps: 8667

Sept. 6, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 5
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 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 8
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:19:36)

Daily Steps: 5315

Sept. 7, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 9
Incline Curl (Dumbbell) 45.0 11
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 8
Reverse Curl (Cable) 130.0 12
Reverse Curl (Cable) 130.0 10

Daily Steps: 8537

Sept. 8, 2024

Weight: 177.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚴‍♂️ Outdoor Cycling: 4.0 miles (0:40:14)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:56)

Daily Steps: 5916

Sept. 9, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

  • 4x Lat Pulldown (Cable)
  • 3x Iso Lateral Low Row
  • 4x Incline Bench Press (Barbell)
  • 3x Chest Fly
  • 2x Shrug (Dumbbell)
  • 3x Iso Lateral Wide Chest

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 9
Lat Pulldown (Cable) 165.0 8
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 175.0 6
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 7
Chest Fly 160.0 10
Chest Fly 175.0 9
Chest Fly 175.0 9
Shrug (Dumbbell) 85.0 15
Shrug (Dumbbell) 90.0 12
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 230.0 7

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:02)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:10)

Daily Steps: 10145

Sept. 10, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 10
(W) Squat (Close Stance) 135.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 5
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Standing Calf Raise (Machine) 200.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9

Daily Steps: 6787

Sept. 11, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Skullcrusher (Barbell)
  • 5x Preacher Curl (Machine)
  • 3x Seated Dip
  • 2x Hammer Curl (Dumbbell)
  • 3x Incline Curl (Machine)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 9
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 8
Preacher Curl (Machine) 120.0 10
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 140.0 8
Preacher Curl (Machine) 120.0 8
Preacher Curl (Machine) 120.0 8
Seated Dip 140.0 12
Seated Dip 150.0 10
Seated Dip 150.0 10
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10
Incline Curl (Machine) 120.0 12
Incline Curl (Machine) 150.0 9
Incline Curl (Machine) 150.0 8

Daily Steps: 8656

Sept. 12, 2024

Weight: 178.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:33)

Daily Steps: 9485

Sept. 13, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 4x Chest Press (Machine)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Lower Chest Fly
  • 3x Lat Pulldown (Machine)
  • 3x Bent Over One Arm Row (Dumbbell)

More Detail

Exercise Weight Reps
Chest Press (Machine) 100.0 12
Chest Press (Machine) 115.0 10
Chest Press (Machine) 130.0 8
Chest Press (Machine) 130.0 8
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 8
Incline Bench Press (Dumbbell) 65.0 7
Incline Bench Press (Dumbbell) 65.0 7
Lower Chest Fly 50.0 14
Lower Chest Fly 50.0 13
Lower Chest Fly 50.0 13
Lat Pulldown (Machine) 115.0 12
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 130.0 10
Bent Over One Arm Row (Dumbbell) 50.0 10
Bent Over One Arm Row (Dumbbell) 60.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10

Daily Steps: 10222

Sept. 14, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

  • 5x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 4x Triceps Pushdown (Double Single Handles)
  • 4x Arnold Curl

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 50.0 10
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 60.0 8
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Triceps Pushdown (Double Single Handles) 90.0 12
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10
Arnold Curl 45.0 10

Daily Steps: 11634

Sept. 15, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 3x Pull Up
  • 3x Lat Pulldown (Machine)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Cable Curl (Single Handles)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 8
Lat Pulldown (Machine) 130.0 12
Lat Pulldown (Machine) 145.0 10
Lat Pulldown (Machine) 145.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 10
Bent Over One Arm Row (Dumbbell) 70.0 9
Cable Curl (Single Handles) 60.0 12
Cable Curl (Single Handles) 60.0 10
Cable Curl (Single Handles) 60.0 9
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 8

Daily Steps: 8940

Sept. 16, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 5x Seated Leg Press (Machine)
  • 3x Bench Press (Dumbbell)
  • 3x Chest Press (Machine)
  • 2x Upper Chest Fly
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
(W) Seated Leg Press (Machine) 130.0 6
Seated Leg Press (Machine) 175.0 10
Seated Leg Press (Machine) 210.0 10
Seated Leg Press (Machine) 220.0 8
Seated Leg Press (Machine) 220.0 7
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Chest Press (Machine) 115.0 8
Upper Chest Fly 40.0 10
Upper Chest Fly 40.0 11
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 8

Daily Steps: 9776

Sept. 17, 2024

Weight: 178.0

Weightlifting Rest Day.

Daily Steps: 7852

Sept. 18, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 7
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 7
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 140.0 9

Daily Steps: 8194

Sept. 19, 2024

Weight: 178.2

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 8
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) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

Daily Steps: 8642

Sept. 20, 2024

Weight: 178.2

Weightlifting Rest Day.

Daily Steps: 5891

Sept. 21, 2024

Weight: 178.2

Weightlifting Rest Day.

Daily Steps: 7698