Workout and Weight History

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June 5, 2025

Weight: 183.7

Rest day.

June 6, 2025

Weight: 183.6

Program: Focuses and Frequencies

Minicut Day 11: Back, Chest

  • 4x Iso Lateral Lat Pulldown
  • 4x T Bar Row (Chest Supported)
  • 2x Lat Pulldown (Cable)
  • 3x Decline press (plate loaded)
  • 3x Iso Lateral Incline Press
  • 2x Chest Fly

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Exercise Weight Reps
Iso Lateral Lat Pulldown 230.0 12
Iso Lateral Lat Pulldown 250.0 10
Iso Lateral Lat Pulldown 250.0 10
Iso Lateral Lat Pulldown 250.0 8
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 10
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 145.0 10
Decline press (plate loaded) 180.0 10
Decline press (plate loaded) 180.0 9
Decline press (plate loaded) 180.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Chest Fly 190.0 11
Chest Fly 190.0 10

June 7, 2025

Weight: 183.6

Program: Focuses and Frequencies

Minicut Day 12: Triceps, Biceps, Forearms

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

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Exercise Weight Reps
Triceps X Cable Cross 60.0 11
Triceps X Cable Cross 60.0 10
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 65.0 10
Forearm Curl (Barbell) 95.0 20
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 14

June 8, 2025

Weight: 183.6

Program: Focuses and Frequencies

Minicut Day 13: Chest, Quads, Calf

  • 4x Incline Bench Press (Dumbbell)
  • 3x Decline press (plate loaded)
  • 4x Leg Press
  • 3x Iso Lateral Leg Extension (machine)
  • 3x Standing Calf Raise (Machine)

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Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 70.0 8
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
(W) Leg Press 180.0 8
Leg Press 270.0 12
Leg Press 320.0 10
Leg Press 360.0 8
Iso Lateral Leg Extension (machine) 70.0 12
Iso Lateral Leg Extension (machine) 80.0 12
Iso Lateral Leg Extension (machine) 90.0 10
Standing Calf Raise (Machine) 190.0 17
Standing Calf Raise (Machine) 190.0 13
Standing Calf Raise (Machine) 190.0 12

June 9, 2025

Weight: 183.6

Program: Focuses and Frequencies

Minicut Day 14: Back, Shoulders

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

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Exercise Weight Reps
Lat Pulldown (Single Arm) 150.0 11
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 9
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 10
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 75.0 4
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10

June 11, 2025

Weight: 183.6

Program: Focuses and Frequencies

Minicut Day 16: Chest, Biceps

  • 4x Incline Bench Press (Smith Machine)
  • 3x Iso Lateral Incline Press
  • 2x Chest Fly
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 195.0 8
Incline Bench Press (Smith Machine) 195.0 7
Incline Bench Press (Smith Machine) 185.0 6
Iso Lateral Incline Press 180.0 9
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 10
Chest Fly 190.0 12
Chest Fly 205.0 9
Preacher Curl (Barbell) 60.0 10
Preacher Curl (Barbell) 60.0 10
Preacher Curl (Barbell) 60.0 10
Incline Curl (Dumbbell) 37.5 8
Incline Curl (Dumbbell) 37.5 8
Incline Curl (Dumbbell) 37.5 8

June 12, 2025

Weight: 182.9

Program: Focuses and Frequencies

Minicut Day 17: Back, Triceps

  • 4x Seated Row (Cable)
  • 4x Lat Pulldown (Cable)
  • 2x Reverse Fly (Machine)
  • 2x Iso Lateral Seated Row
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Seated Row (Cable) 132.0 12
Seated Row (Cable) 132.0 12
Seated Row (Cable) 132.0 10
Seated Row (Cable) 132.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 6
Lat Pulldown (Cable) 145.0 10
Reverse Fly (Machine) 165.0 10
Reverse Fly (Machine) 165.0 10
Iso Lateral Seated Row 140.0 10
Iso Lateral Seated Row 140.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Extension (Cable) 120.0 14
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10