Workout and Weight History

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Sept. 22, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 5
Hack Squat 140.0 8
Hack Squat 140.0 8
Hack Squat 140.0 8
Leg Press 300.0 10
Leg Press 300.0 8
Leg Press 300.0 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lying Y Deltoid Raise 40.0 9
Lying Y Deltoid Raise 40.0 7
Lying Y Deltoid Raise 40.0 8

Sept. 23, 2024

Weight: 178.2

Program: Favorite Triple

Evening Workout

  • 3x Iso Lateral Low Row
  • 3x High Row (Iso Lateral)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Chest Fly
  • 3x Iso Lateral Wide Chest

More Detail

Exercise Weight Reps
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 9
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 7
Chest Fly 160.0 10
Chest Fly 175.0 9
Iso Lateral Wide Chest 230.0 10
Iso Lateral Wide Chest 250.0 7
Iso Lateral Wide Chest 250.0 8

Sept. 24, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon 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) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Reverse Curl (Cable) 150.0 8
Reverse Curl (Cable) 140.0 10

Non-Weightlifting Exercise

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

Sept. 25, 2024

Weight: 178.2

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 150.0 10
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 5
Squat (Close Stance) 175.0 5
Standing Calf Raise (Machine) 200.0 15
Standing Calf Raise (Machine) 200.0 12
Standing Calf Raise (Machine) 200.0 10
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 5
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 10

Sept. 26, 2024

Weight: 178.3

Weightlifting Rest Day.

Sept. 27, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 8
Lat Pulldown (Single Arm) 170.0 10
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 11
T Bar Row (Chest Supported) 100.0 10
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 175.0 5
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 9

Sept. 28, 2024

Weight: 178.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:15)

Sept. 29, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

  • 4x 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 12
Triceps Pushdown (Rope) 130.0 12
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 7
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 8
Hammer Curl (Dumbbell) 55.0 12
Hammer Curl (Dumbbell) 55.0 8

Sept. 30, 2024

Weight: 178.3

Program: Favorite Triple

Evening Workout

  • 4x High Row (Iso Lateral)
  • 4x Iso Lateral Low Row
  • 3x Incline Bench Press (Barbell)
  • 3x Iso Lateral Wide Chest
  • 2x Chest Fly

More Detail

Exercise Weight Reps
(W) High Row (Iso Lateral) 180.0 8
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
High Row (Iso Lateral) 230.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 8
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 9
Incline Bench Press (Barbell) 155.0 8
Iso Lateral Wide Chest 250.0 10
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 250.0 8
Chest Fly 145.0 13
Chest Fly 160.0 9

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:11)

Oct. 1, 2024

Weight: 178.3

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 9
Hack Squat 140.0 9
Hack Squat 140.0 9
Leg Press 300.0 8
Leg Press 300.0 8
Leg Press 300.0 7
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10

Oct. 2, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 4x Bicep Curl (Cable)
  • 3x Concentration Curl (Dumbbell)
  • 1x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 6
(W) Bicep Curl (Cable) 130.0 8
Bicep Curl (Cable) 140.0 11
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 150.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 10
Concentration Curl (Dumbbell) 40.0 9
Hammer Curl (Cable) 140.0 13

Oct. 3, 2024

Weight: 178.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:24)

Oct. 4, 2024

Weight: 178.3

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) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 8
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 9
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:52)

Oct. 5, 2024

Weight: 178.3

Program: Favorite Triple

Morning Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 13
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 5
Squat (Close Stance) 185.0 6
Standing Calf Raise (Machine) 150.0 12
Standing Calf Raise (Machine) 150.0 15
Standing Calf Raise (Machine) 150.0 15
(W) Seated Overhead Press (Dumbbell) 35.0 6
Seated Overhead Press (Dumbbell) 65.0 8
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 5
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 12

Oct. 6, 2024

Weight: 178.3

Program: Favorite Triple

Morning 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) 140.0 9
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 6
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 8
Hammer Curl (Dumbbell) 55.0 11
Hammer Curl (Dumbbell) 55.0 10

Oct. 7, 2024

Weight: 178.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:23)
  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:18:34)

Oct. 8, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Meadows Row
  • 3x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 2x Fly Press (dumbbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 150.0 9
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 90.0 8
Incline Bench Press (Dumbbell) 70.0 11
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 6
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 75.0 7
Fly Press (dumbbell) 55.0 6
Fly Press (dumbbell) 55.0 7

Oct. 9, 2024

Weight: 178.1

Weightlifting Rest Day.

Oct. 10, 2024

Weight: 178.0

Weightlifting Rest Day.

Oct. 11, 2024

Weight: 178.0

Weightlifting Rest Day.

Oct. 12, 2024

Weight: 178.0

Program: Favorite Triple

Morning Workout

  • 3x Cable Fly (Flat Bench)
  • 3x Bench Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 60.0 15
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Lateral Raise (Cable) 30.0 12
Lateral Raise (Cable) 35.0 10
Lateral Raise (Cable) 35.0 9
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 120.0 8
Triceps Pushdown (Rope) 120.0 10
Triceps Extension (Cable) 130.0 6
Triceps Extension (Cable) 120.0 6
Triceps Extension (Cable) 120.0 5

Oct. 13, 2024

Weight: 178.0

Program: Favorite Triple

Morning Workout

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 140.0 12
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
(W) Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Bicep Curl (Cable) 150.0 10
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8

Oct. 14, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

  • 4x Squat (Close Stance)
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 155.0 10
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 9
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 9
Romanian Deadlift (Barbell) 175.0 6
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:30)

Oct. 15, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Meadows Row
  • 4x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 160.0 8
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 88.0 10
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 195.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 5
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 11

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:28)

Oct. 16, 2024

Weight: 177.9

Weightlifting Rest Day.