Workout and Weight History

Jump to:

Oct. 17, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 5x Hack Squat
  • 2x Leg Press
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

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
Leg Press 300.0 8
Leg Press 300.0 6
(W) Seated Overhead Press (Dumbbell) 35.0 6
Seated Overhead Press (Dumbbell) 65.0 9
Seated Overhead Press (Dumbbell) 65.0 8
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8

Oct. 18, 2024

Weight: 177.9

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

Oct. 19, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
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 10
(W) 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 6
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8

Oct. 20, 2024

Weight: 177.9

Weightlifting Rest Day.

Oct. 21, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 4x Arnold Curl
  • 3x Bench Dip
  • 3x Spider Curl
  • 3x Skullcrusher (Dumbbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 45.0 12
Arnold Curl 50.0 9
Bench Dip 0.0 17
Bench Dip 0.0 15
Bench Dip 0.0 16
Spider Curl 45.0 14
Spider Curl 45.0 10
Spider Curl 45.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Skullcrusher (Dumbbell) 35.0 10
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10

Oct. 22, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 4x Fly Press (dumbbell)
  • 3x Overhead Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Fly Press (dumbbell) 50.0 12
Fly Press (dumbbell) 50.0 12
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 8
Overhead Press (Dumbbell) 50.0 7
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10

Oct. 23, 2024

Weight: 177.9

Weightlifting Rest Day.

Oct. 24, 2024

Weight: 177.9

Weightlifting Rest Day.

Oct. 25, 2024

Weight: 177.9

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 9
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 220.0 8
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 6
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 6
Chest Fly 145.0 10
Chest Fly 145.0 10

Oct. 26, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 5x Hack Squat
  • 3x Leg Press
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 110.0 8
Hack Squat 110.0 10
Hack Squat 130.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 8
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 4
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 9
Lateral Raise (Cable) 40.0 8

Oct. 27, 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) 130.0 8
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 7
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 7
Reverse Curl (Cable) 140.0 9
Reverse Curl (Cable) 140.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.3 miles (0:28:29)

Oct. 28, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

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

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 8
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) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 7

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:06)

Oct. 29, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Squat (Close Stance) 175.0 6
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Reverse Fly (Cable) 40.0 7
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 12

Oct. 30, 2024

Weight: 177.9

Weightlifting Rest Day.

Oct. 31, 2024

Weight: 177.7

Program: Favorite Triple

Midday 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 12
Triceps Pushdown (Rope) 130.0 11
Triceps Pushdown (Rope) 130.0 11
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 7
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Hammer Curl (Dumbbell) 55.0 9
Hammer Curl (Dumbbell) 55.0 8

Nov. 1, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Rope Lat Pushdown 140.0 12
Meadows Row 85.0 12
Meadows Row 95.0 8
Meadows Row 95.0 8
Incline Bench Press (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8

Nov. 2, 2024

Weight: 177.8

Weightlifting Rest Day.

Nov. 3, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

  • 6x Hack Squat
  • 3x Leg Press
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 130.0 8
Hack Squat 160.0 8
Hack Squat 180.0 6
Hack Squat 180.0 5
Leg Press 310.0 8
Leg Press 310.0 8
Leg Press 310.0 5
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 6
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10

Nov. 4, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 1x Bicep Curl (Cable)
  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Cable Curl (Single Handles)
  • 2x Concentration Curl (Dumbbell)
  • 2x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 130.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Preacher Curl (Barbell) 95.0 12
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Cable Curl (Single Handles) 80.0 10
Cable Curl (Single Handles) 80.0 9
Concentration Curl (Dumbbell) 45.0 10
Concentration Curl (Dumbbell) 45.0 9
Reverse Curl (Cable) 140.0 10
Reverse Curl (Cable) 140.0 8

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:05)

Nov. 5, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 4x High Row (Iso Lateral)
  • 3x Seated Row (Cable)
  • 2x Lat Pulldown (Cable)
  • 4x Incline Bench Press (Smith Machine)
  • 3x Iso Lateral Wide Chest
  • 2x Chest Fly (bent Arm,machine)

More Detail

Exercise Weight Reps
(W) High Row (Iso Lateral) 180.0 8
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 9
Seated Row (Cable) 110.0 10
Seated Row (Cable) 110.0 10
Seated Row (Cable) 120.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 8
Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 10
Incline Bench Press (Smith Machine) 205.0 6
Incline Bench Press (Smith Machine) 185.0 7
Iso Lateral Wide Chest 270.0 10
Iso Lateral Wide Chest 270.0 6
Iso Lateral Wide Chest 270.0 5
Chest Fly (bent Arm,machine) 130.0 9
Chest Fly (bent Arm,machine) 130.0 9

Nov. 6, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (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) 155.0 10
Squat (Close Stance) 175.0 8
Squat (Close Stance) 185.0 6
Squat (Close Stance) 185.0 5
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 13
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8

Nov. 7, 2024

Weight: 177.8

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 140.0 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 5
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 6
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 8

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.3 miles (0:14:15)

Nov. 8, 2024

Weight: 177.8

Program: Favorite Triple

Morning Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 190.0 8
Lat Pulldown (Cable) 190.0 6
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 220.0 6
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 85.0 4
Chest Fly 145.0 8
Chest Fly 145.0 8
Chest Fly 145.0 7

Nov. 9, 2024

Weight: 177.8

Weightlifting Rest Day.

Nov. 10, 2024

Weight: 177.8

Weightlifting Rest Day.