Workout and Weight History

Jump to:

Dec. 6, 2024

Weight: 178.3

Weightlifting Rest Day.

Daily Steps: 5047

Dec. 7, 2024

Weight: 178.3

Program: Favorite Triple

Midday Workout

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Bicep Curl (Cable)
  • 2x Spider Curl
  • 2x Cable Curl (Single Handles)
  • 1x Goblet Curl
  • 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 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 6
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 7
(W) Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 9
Spider Curl 50.0 12
Spider Curl 50.0 9
Cable Curl (Single Handles) 90.0 8
Cable Curl (Single Handles) 90.0 6
Goblet Curl 90.0 12
Reverse Curl (Cable) 140.0 8

Daily Steps: 8832

Dec. 8, 2024

Weight: 178.3

Program: Favorite Triple

Morning Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 6x Bench Press (Barbell)
  • 3x Lower Chest Fly

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 160.0 12
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 8
Bent Over One Arm Row (Dumbbell) 75.0 12
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
(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 2
Bench Press (Barbell) 185.0 9
Bench Press (Barbell) 185.0 6
Lower Chest Fly 60.0 12
Lower Chest Fly 70.0 12
Lower Chest Fly 80.0 9

Daily Steps: 6829

Dec. 9, 2024

Weight: 178.3

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 4
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 180.0 10
Hack Squat 180.0 10
Hack Squat 180.0 8
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 8
(W) Seated Overhead Press (Dumbbell) 40.0 7
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 5
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8

Daily Steps: 6885

Dec. 10, 2024

Weight: 178.3

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) 150.0 9
Triceps Pushdown (Rope) 150.0 8
Triceps Pushdown (Rope) 150.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 8
Skullcrusher (Barbell) 120.0 7
Skullcrusher (Barbell) 120.0 5
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 7
Hammer Curl (Dumbbell) 60.0 11
Hammer Curl (Dumbbell) 60.0 9

Daily Steps: 3831

Dec. 11, 2024

Weight: 178.2

Weightlifting Rest Day.

Daily Steps: 5554

Dec. 12, 2024

Weight: 178.2

Program: Favorite Triple

Morning Workout

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 2x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 180.0 10
Lat Pulldown (Single Arm) 180.0 8
Lat Pulldown (Single Arm) 180.0 8
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 6
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8

Daily Steps: 7256

Dec. 13, 2024

Weight: 178.2

Weightlifting Rest Day.

Daily Steps: 4144

Dec. 14, 2024

Weight: 178.1

Program: Favorite Triple

Morning Workout

  • 2x Leg Curl (dumbbell)
  • 6x Squat (Close Stance)
  • 3x Lateral Raise (Dumbbell)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 65.0 12
Leg Curl (dumbbell) 65.0 12
(W) Squat (Close Stance) 155.0 4
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 185.0 10
Squat (Close Stance) 185.0 8
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 5
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 9
Reverse Fly (Cable) 40.0 10

Daily Steps: 6378

Dec. 15, 2024

Weight: 178.0

Program: Favorite Triple

Midday Workout

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 12
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 8
(W) Bicep Curl (Cable) 140.0 8
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 7
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 105.0 8
Hammer Preacher Curl (Dumbbell) 40.0 8
Hammer Preacher Curl (Dumbbell) 40.0 8
Hammer Preacher Curl (Dumbbell) 35.0 10
Forearm Curl (Barbell) 65.0 15
Forearm Curl (Barbell) 85.0 15
Forearm Curl (Barbell) 85.0 12

Daily Steps: 5866

Dec. 16, 2024

Weight: 178.0

Program: Favorite Triple

Evening Workout

  • 3x Lat Pulldown (Cable)
  • 3x Iso Lateral Low Row
  • 2x Seated Row (Cable)
  • 4x Iso Lateral Wide Chest
  • 2x Bent Arm Fly (Machine)
  • 2x Pull Up (Neutral Grip)
  • 2x Chest Dip
  • 2x Iso Lateral Incline Press

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 8
Iso Lateral Low Row 230.0 9
Iso Lateral Low Row 230.0 9
Iso Lateral Low Row 230.0 8
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 10
(W) Iso Lateral Wide Chest 180.0 8
Iso Lateral Wide Chest 270.0 10
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 7
Bent Arm Fly (Machine) 145.0 10
Bent Arm Fly (Machine) 160.0 2
Pull Up (Neutral Grip) 0.0 8
Pull Up (Neutral Grip) 0.0 8
Chest Dip 0.0 10
Chest Dip 0.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8

Daily Steps: 7506

Dec. 17, 2024

Weight: 177.9

Program: Favorite Triple

Legs/Shoulders

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

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 4
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 180.0 12
Hack Squat 200.0 7
Hack Squat 200.0 6
Leg Press 290.0 8
Leg Press 290.0 8
Leg Press 290.0 6
(W) Seated Overhead Press (Dumbbell) 40.0 7
Seated Overhead Press (Dumbbell) 75.0 5
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 6
Lateral Raise (Cable) 45.0 9
Lateral Raise (Cable) 45.0 9
Lateral Raise (Cable) 45.0 8

Non-Weightlifting Exercise

  • ⛸ Skating Sports (0:32:29)

Daily Steps: 9395

Dec. 18, 2024

Weight: 177.8

Program: Favorite Triple

Arms

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

More Detail

Exercise Weight Reps
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10
Triceps Pushdown (Rope) 150.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 120.0 9
Skullcrusher (Barbell) 120.0 6
Skullcrusher (Barbell) 120.0 6
Bicep Curl (Barbell) 115.0 10
Bicep Curl (Barbell) 115.0 9
Bicep Curl (Barbell) 115.0 9
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 8
Forearm Curl (Barbell) 95.0 15
Forearm Curl (Barbell) 95.0 15
Forearm Curl (Barbell) 95.0 10

Daily Steps: 8321

Dec. 19, 2024

Weight: 177.6

Weightlifting Rest Day.

Daily Steps: 8815

Dec. 20, 2024

Weight: 177.6

Weightlifting Rest Day.

Daily Steps: 5080

Dec. 21, 2024

Weight: 177.4

Program: Favorite Triple

Midday Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 6x Bench Press (Barbell)
  • 3x Fly Press (dumbbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 170.0 8
Lat Pushdown (Kneeling, Rope) 170.0 9
Lat Pushdown (Kneeling, Rope) 170.0 9
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 10
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 185.0 7
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 8
Fly Press (dumbbell) 50.0 8

Non-Weightlifting Exercise

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

Daily Steps: 8222

Dec. 22, 2024

Weight: 177.5

Program: Favorite Triple

Midday Workout

  • 3x Leg Curl (dumbbell)
  • 5x 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 17
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 12
(W) Squat (Close Stance) 155.0 4
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 195.0 5
Squat (Close Stance) 195.0 4
Squat (Close Stance) 165.0 8
Standing Calf Raise (Machine) 160.0 15
Standing Calf Raise (Machine) 160.0 14
Standing Calf Raise (Machine) 160.0 12
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 9
Reverse Fly (Cable) 40.0 8
Reverse Fly (Cable) 40.0 8

Daily Steps: 9640

Dec. 23, 2024

Weight: 177.5

Program: Favorite Triple

Afternoon Workout

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 10
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Preacher Curl (Barbell) 105.0 9
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
Hammer Preacher Curl (Dumbbell) 35.0 9
(W) Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 8

Daily Steps: 12354

Dec. 24, 2024

Weight: 177.6

Program: Favorite Triple

Midday Workout

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Guillotine Press (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 185.0 8
Lat Pulldown (Single Arm) 185.0 8
Lat Pulldown (Single Arm) 185.0 7
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
(W) Guillotine Press (Dumbbell) 45.0 6
Guillotine Press (Dumbbell) 65.0 10
Guillotine Press (Dumbbell) 75.0 6
Guillotine Press (Dumbbell) 75.0 6
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8

Daily Steps: 6940

Dec. 25, 2024

Weight: 177.6

Program: Favorite Triple

Afternoon Workout

  • 6x Hack Squat
  • 2x Leg Press
  • 4x Seated Overhead Press (Dumbbell)
  • 2x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 5
(W) Hack Squat 90.0 6
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 5
Leg Press 290.0 8
Leg Press 290.0 8
Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 75.0 5
Seated Overhead Press (Dumbbell) 75.0 4
Seated Overhead Press (Dumbbell) 65.0 7
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.3 miles (0:14:03)

Daily Steps: 7661

Dec. 26, 2024

Weight: 177.5

Program: Favorite Triple

Morning Workout

  • 3x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 50.0 12
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 85.0 13
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 105.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 120.0 8
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 8
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12
Forearm Curl (Barbell) 100.0 12

Daily Steps: 7730

Dec. 27, 2024

Weight: 177.3

Program: Favorite Triple

Afternoon Workout

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 6x Bench Press (Barbell)
  • 2x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10
Lat Pushdown (Kneeling, Rope) 170.0 10
Bent Over One Arm Row (Dumbbell) 85.0 9
Bent Over One Arm Row (Dumbbell) 85.0 9
Bent Over One Arm Row (Dumbbell) 85.0 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 5
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.3 miles (0:14:06)

Daily Steps: 14977

Dec. 28, 2024

Weight: 177.3

Weightlifting Rest Day.

Daily Steps: 16265

Dec. 29, 2024

Weight: 177.3

Program: Push/Pull/Legs

Resort Workout - Pull

  • 5x Lat Pulldown (Cable)
  • 5x Seated Row (Cable)
  • 4x Bicep Curl (Cable)
  • 3x Preacher Curl (Dumbbell)
  • 1x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Seated Row (Cable) 130.0 8
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Seated Row (Cable) 130.0 10
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 8
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 10
Preacher Curl (Dumbbell) 35.0 9
Hammer Curl (Dumbbell) 60.0 11

Daily Steps: 11082

Dec. 30, 2024

Weight: 177.3

Program: Push/Pull/Legs

Resort Workout - Legs

  • 3x Seated Leg Curl (Machine)
  • 3x Leg Extension (Machine)
  • 4x Squat (Close Stance)
  • 2x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 130.0 12
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 145.0 11
Leg Extension (Machine) 90.0 15
Leg Extension (Machine) 100.0 13
Leg Extension (Machine) 100.0 14
Squat (Close Stance) 145.0 10
Squat (Close Stance) 165.0 10
Squat (Close Stance) 165.0 10
Squat (Close Stance) 185.0 6
Romanian Deadlift (Barbell) 165.0 8
Romanian Deadlift (Barbell) 165.0 8

Daily Steps: 14027