Workout and Weight History

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May 10, 2025

Weight: 184.5

Program: Focuses and Frequencies

Bulk Day 111: Biceps, Quads, Shoulders

  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 7
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 120.0 10
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 220.0 9
Hack Squat 220.0 9
Hack Squat 220.0 9
Leg Press 310.0 12
Leg Press 310.0 10
Leg Press 310.0 10
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10

May 11, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 112: Back, Chest, Hams

  • 3x Lat Pulldown (Single Arm)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Fly Press (dumbbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 11
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
Bent Over One Arm Row (Dumbbell) 80.0 12
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 12
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 7
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10

May 12, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 113: Arms

  • 2x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 9
Preacher Curl (Dumbbell) 45.0 9
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 40.0 10
Forearm Curl (Barbell) 105.0 16
Forearm Curl (Barbell) 105.0 12
Forearm Curl (Barbell) 105.0 9

May 13, 2025

Weight: 184.7

Rest day.

May 14, 2025

Weight: 184.8

Program: Focuses and Frequencies

Bulk Day 115: Legs, Chest

  • 4x Squat (Smith Machine)
  • 3x Seated Leg Curl (Machine)
  • 4x Vertical Chest Press (Plate Loaded)
  • 3x Bent Arm Fly (Machine)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 155.0 10
Squat (Smith Machine) 185.0 7
Squat (Smith Machine) 185.0 8
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 175.0 9
Vertical Chest Press (Plate Loaded) 180.0 10
Vertical Chest Press (Plate Loaded) 200.0 6
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 6
Bent Arm Fly (Machine) 135.0 9
Bent Arm Fly (Machine) 135.0 8
Bent Arm Fly (Machine) 135.0 8
Standing Calf Raise (Machine) 210.0 15
Standing Calf Raise (Machine) 210.0 14
Standing Calf Raise (Machine) 210.0 11

May 15, 2025

Weight: 184.9

Program: Focuses and Frequencies

Bulk Day 116: Back, Shoulders

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 2x Reverse Fly (Cable)

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) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 60.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 8

May 16, 2025

Weight: 184.9

Program: Focuses and Frequencies

Bulk Day 117: Chest

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 2
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8

May 17, 2025

Weight: 184.7

Rest day.

May 18, 2025

Weight: 184.8

Rest day.

May 19, 2025

Weight: 184.8

Program: Focuses and Frequencies

Bulk Day 120: Quads, Biceps

  • 5x Hack Squat
  • 3x Leg Press
  • 4x Preacher Curl (Barbell)
  • 3x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 220.0 10
Hack Squat 220.0 10
Hack Squat 220.0 9
Leg Press 310.0 13
Leg Press 310.0 11
Leg Press 310.0 11
(W) Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 105.0 6
Preacher Curl (Barbell) 85.0 10
Hammer Curl (Cable) 150.0 10
Hammer Curl (Cable) 150.0 10
Hammer Curl (Cable) 150.0 8

May 20, 2025

Weight: 185.0

Program: Focuses and Frequencies

Bulk Day 121: Back, Chest, Hams

  • 4x Iso Lateral Seated Row
  • 3x Lat Pulldown (Cable)
  • 4x Incline Bench Press (Smith Machine)
  • 4x Vertical Chest Press (Plate Loaded)
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
(W) Iso Lateral Seated Row 90.0 8
Iso Lateral Seated Row 140.0 10
Iso Lateral Seated Row 140.0 10
Iso Lateral Seated Row 140.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 8
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 12
Incline Bench Press (Smith Machine) 195.0 7
Incline Bench Press (Smith Machine) 195.0 6
Vertical Chest Press (Plate Loaded) 200.0 8
Vertical Chest Press (Plate Loaded) 200.0 6
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 6
Seated Leg Curl (Machine) 175.0 10
Seated Leg Curl (Machine) 175.0 10
Seated Leg Curl (Machine) 175.0 8

May 21, 2025

Weight: 184.9

Program: Focuses and Frequencies

Bulk Day 122: Arms

  • 2x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Preacher Curl (Dumbbell) 40.0 12
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 9

May 22, 2025

Weight: 184.7

Rest day.

May 23, 2025

Weight: 184.7

Program: Focuses and Frequencies

Bulk Day 124: Quads, Chest

  • 5x Squat (Smith Machine)
  • 4x Leg Extension (Machine)
  • 5x Iso Lateral Incline Press
  • 3x Standing Calf Raise (Machine)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 5
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 185.0 8
Squat (Smith Machine) 185.0 8
Squat (Smith Machine) 185.0 8
Leg Extension (Machine) 145.0 12
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 8
(W) Iso Lateral Incline Press 140.0 8
(W) Iso Lateral Incline Press 90.0 8
Iso Lateral Incline Press 180.0 10
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 7
Standing Calf Raise (Machine) 210.0 14
Standing Calf Raise (Machine) 210.0 12
Standing Calf Raise (Machine) 210.0 12
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Chest Fly 190.0 9
Chest Fly 190.0 8
Chest Fly 190.0 7

May 24, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 125: Back, Shoulders

  • 3x Lat Pulldown (Cable)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 8
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 8
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 70.0 9
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 5
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8

May 26, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 127: Chest, Biceps, Forearms

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Cable Fly (Flat Bench) 80.0 12
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 120.0 8
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 11
Forearm Curl (Barbell) 115.0 8

May 27, 2025

Weight: 184.6

Program: Focuses and Frequencies

Minicut Day 1: Hams, Quads, Shoulders

  • 3x Leg Curl (dumbbell)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)
  • 2x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 10
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 230.0 8
Hack Squat 230.0 8
Hack Squat 230.0 8
Leg Press 320.0 12
Leg Press 320.0 10
Leg Press 320.0 8
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 30.0 15

May 28, 2025

Weight: 184.6

Program: Focuses and Frequencies

Minicut Day 2: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 3x Iso Lateral Seated Row
  • 2x Vertical Chest Press (Plate Loaded)
  • 2x Decline press (plate loaded)
  • 3x Bent Arm Fly (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 170.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 7
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 10
Iso Lateral Seated Row 140.0 8
Iso Lateral Seated Row 140.0 8
Iso Lateral Seated Row 140.0 8
Vertical Chest Press (Plate Loaded) 180.0 10
Vertical Chest Press (Plate Loaded) 180.0 10
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
Bent Arm Fly (Machine) 130.0 10
Bent Arm Fly (Machine) 130.0 8
Bent Arm Fly (Machine) 130.0 9

May 29, 2025

Weight: 184.3

Program: Focuses and Frequencies

Minicut Day 3: Arms

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
(W) Skullcrusher (Barbell) 60.0 8
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 9
(W) Preacher Curl (Barbell) 60.0 8
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Machine) 130.0 8
Preacher Curl (Machine) 110.0 9
Preacher Curl (Machine) 110.0 9
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 9

May 30, 2025

Weight: 184.2

Rest day.

May 31, 2025

Weight: 184.2

Program: Focuses and Frequencies

Minicut Day 5: Quads, Chest

  • 5x Hack Squat
  • 3x Leg Press
  • 4x Incline Bench Press (Dumbbell)
  • 2x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 230.0 9
Hack Squat 230.0 9
Hack Squat 230.0 8
Leg Press 320.0 14
Leg Press 320.0 11
Leg Press 320.0 9
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 7

June 1, 2025

Weight: 184.2

Rest day.

June 2, 2025

Weight: 184.1

Program: Focuses and Frequencies

Minicut Day 7: Back, Shiulder

  • 5x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 2x Iso Lateral Seated Row
  • 4x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Machine)
  • 3x Reverse Fly (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 175.0 7
Lat Pulldown (Cable) 175.0 7
Seated Row (Cable) 132.0 10
Seated Row (Cable) 132.0 10
Seated Row (Cable) 132.0 10
Iso Lateral Seated Row 140.0 9
Iso Lateral Seated Row 140.0 8
(W) Shoulder Press (Plate Loaded) 90.0 6
Shoulder Press (Plate Loaded) 140.0 8
Shoulder Press (Plate Loaded) 140.0 8
Shoulder Press (Plate Loaded) 140.0 6
Lateral Raise (Machine) 160.0 10
Lateral Raise (Machine) 160.0 9
Lateral Raise (Machine) 160.0 6
Reverse Fly (Machine) 160.0 12
Reverse Fly (Machine) 165.0 8
Reverse Fly (Machine) 165.0 8

June 3, 2025

Weight: 183.9

Program: Focuses and Frequencies

Minicut Day 8: Chest, Biceps

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Hammer Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 120.0 10
Preacher Curl (Cable) 120.0 10
Hammer Curl (Barbell) 95.0 8
Hammer Curl (Barbell) 95.0 8
Hammer Curl (Barbell) 95.0 5

June 4, 2025

Weight: 183.8

Program: Focuses and Frequencies

Minicut Day 9: Quads, Hams, Triceps

  • 5x Squat (Smith Machine)
  • 3x Seated Leg Curl (Machine)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x Iso Lateral Leg Extension (machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 5
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 185.0 9
Squat (Smith Machine) 185.0 9
Squat (Smith Machine) 195.0 6
Seated Leg Curl (Machine) 175.0 11
Seated Leg Curl (Machine) 175.0 8
Seated Leg Curl (Machine) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Extension (Cable) 120.0 14
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Iso Lateral Leg Extension (machine) 50.0 12
Iso Lateral Leg Extension (machine) 60.0 12
Iso Lateral Leg Extension (machine) 70.0 9