Workout and Weight History

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Nov. 11, 2024

Weight: 177.8

Program: Favorite Triple

Midday 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
(W) Hack Squat 140.0 4
Hack Squat 180.0 7
Hack Squat 180.0 7
Hack Squat 180.0 6
Leg Press 300.0 10
Leg Press 300.0 10
Leg Press 300.0 9
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 4
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10

Nov. 12, 2024

Weight: 177.8

Program: Favorite Triple

Evening Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 1x Reverse 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
Bicep Curl (Cable) 130.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 7
Preacher Curl (Barbell) 100.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Reverse Curl (Cable) 140.0 8

Nov. 13, 2024

Weight: 177.8

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)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 6
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 110.0 6
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 7
Bench Press (Barbell) 195.0 6
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8

Nov. 14, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Squat (Close Stance) 185.0 7
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Reverse Fly (Cable) 40.0 9
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 7

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.3 miles (0:16:52)

Nov. 15, 2024

Weight: 178.0

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) 140.0 10
Triceps Pushdown (Rope) 140.0 9
Triceps Pushdown (Rope) 140.0 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Preacher Curl (Cable) 130.0 11
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 11
Hammer Curl (Dumbbell) 55.0 10
Hammer Curl (Dumbbell) 55.0 8

Nov. 16, 2024

Weight: 178.0

Weightlifting Rest Day.

Nov. 17, 2024

Weight: 178.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:02)

Nov. 18, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Bent Over One Arm Row (Dumbbell) 75.0 10
Incline Bench Press (Dumbbell) 85.0 5
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Bench Press (Dumbbell) 76.0 8
Bench Press (Dumbbell) 75.0 5
Bench Press (Dumbbell) 75.0 6

Nov. 19, 2024

Weight: 178.0

Weightlifting Rest Day.

Nov. 20, 2024

Weight: 178.0

Program: Favorite Triple

Morning Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Triceps Extension (Cable)
  • 1x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
(W) Bicep Curl (Cable) 130.0 8
Preacher Curl (Barbell) 100.0 10
Preacher Curl (Barbell) 100.0 8
Preacher Curl (Barbell) 100.0 8
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 8
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 10
Reverse Curl (Cable) 140.0 10

Nov. 21, 2024

Weight: 178.1

Program: Favorite Triple

Afternoon Workout

  • 6x Hack Squat
  • 2x Leg Press
  • 2x Lateral Raise (Dumbbell)
  • 1x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 4
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 7
Leg Press 300.0 5
Leg Press 250.0 8
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Reverse Fly (Cable) 40.0 9

Nov. 22, 2024

Weight: 178.1

Program: Favorite Triple

Afternoon Workout

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 7
T Bar Row (Chest Supported) 110.0 10
T Bar Row (Chest Supported) 110.0 9
T Bar Row (Chest Supported) 110.0 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 245.0 1
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8

Nov. 23, 2024

Weight: 178.1

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 11
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 140.0 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 6
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 8
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 7
Hammer Curl (Dumbbell) 60.0 8
Hammer Curl (Dumbbell) 60.0 8

Nov. 24, 2024

Weight: 178.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.4 miles (0:16:06)

Nov. 25, 2024

Weight: 178.1

Program: Favorite Triple

Evening Workout

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

More Detail

Exercise Weight Reps
High Row (Iso Lateral) 230.0 12
High Row (Iso Lateral) 250.0 10
High Row (Iso Lateral) 250.0 9
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Iso Lateral Low Row 230.0 8
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 10
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 6
Chest Fly 145.0 8
Chest Fly 145.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 6

Nov. 26, 2024

Weight: 178.0

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Dumbbell)
  • 2x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 6
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 16
Standing Calf Raise (Machine) 160.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 8

Nov. 27, 2024

Weight: 177.9

Weightlifting Rest Day.

Nov. 28, 2024

Weight: 177.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:07)

Nov. 29, 2024

Weight: 177.9

Program: Favorite Triple

Morning Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 1x Reverse Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 11
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 9
(W) Bicep Curl (Cable) 140.0 8
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 10
Preacher Curl (Barbell) 100.0 11
Preacher Curl (Barbell) 100.0 9
Preacher Curl (Barbell) 100.0 9
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 6
Reverse Curl (Cable) 140.0 10

Nov. 30, 2024

Weight: 177.9

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 9
Lat Pulldown (Single Arm) 180.0 7
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 85.0 10
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 10
Incline Bench Press (Barbell) 165.0 9
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 185.0 4
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 6
Fly Press (dumbbell) 55.0 7

Dec. 1, 2024

Weight: 177.9

Program: Favorite Triple

Afternoon Workout

  • 6x Hack Squat
  • 2x 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 140.0 4
(W) Hack Squat 90.0 6
Hack Squat 180.0 9
Hack Squat 180.0 9
Hack Squat 180.0 8
Leg Press 270.0 9
Leg Press 270.0 8
(W) Seated Overhead Press (Dumbbell) 35.0 8
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 4
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 7
Lateral Raise (Cable) 45.0 8

Dec. 2, 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) 140.0 12
Triceps Pushdown (Rope) 140.0 10
Triceps Pushdown (Rope) 150.0 8
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 9
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) 140.0 10
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 140.0 8
Hammer Curl (Dumbbell) 60.0 10
Hammer Curl (Dumbbell) 60.0 8

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:20)

Dec. 3, 2024

Weight: 177.9

Weightlifting Rest Day.

Dec. 4, 2024

Weight: 177.9

Program: Favorite Triple

Evening Workout

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 5x Iso Lateral Incline Press
  • 3x Chest Fly
  • 2x Iso Lateral Wide Chest

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 180.0 7
Lat Pulldown (Cable) 180.0 6
Seated Row (Cable) 120.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 130.0 8
(W) Iso Lateral Incline Press 140.0 6
(W) Iso Lateral Incline Press 90.0 8
Iso Lateral Incline Press 180.0 10
Iso Lateral Incline Press 200.0 8
Iso Lateral Incline Press 200.0 8
Chest Fly 175.0 12
Chest Fly 190.0 10
Chest Fly 190.0 10
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8

Dec. 5, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

  • 3x Leg Curl (dumbbell)
  • 4x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 65.0 10
Leg Curl (dumbbell) 65.0 10
Leg Curl (dumbbell) 65.0 8
(W) Squat (Close Stance) 135.0 6
Squat (Close Stance) 185.0 9
Squat (Close Stance) 185.0 8
Squat (Close Stance) 185.0 7
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
Standing Calf Raise (Machine) 180.0 12
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) 40.0 8
Reverse Fly (Cable) 40.0 8