Workout and Weight History

Jump to:

Dec. 31, 2024

Weight: 177.3

Weightlifting Rest Day.

Daily Steps: 14219

Jan. 1, 2025

Weight: 177.3

Program: Push/Pull/Legs

Resort Workout - Push

  • 6x Bench Press (Barbell)
  • 3x Fly Press (dumbbell)
  • 3x Incline Chest Press (Machine)
  • 3x Lateral Raise (Cable)
  • 4x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 6
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Fly Press (dumbbell) 45.0 10
Incline Chest Press (Machine) 125.0 10
Incline Chest Press (Machine) 140.0 8
Incline Chest Press (Machine) 140.0 7
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
Lateral Raise (Cable) 45.0 8
(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

Daily Steps: 11311

Jan. 2, 2025

Weight: 177.3

Program: Push/Pull/Legs

Resort Workout - Pull

  • 4x Lat Pulldown (Cable)
  • 1x Hammer Curl (Dumbbell)
  • 2x Incline Curl (Dumbbell)
  • 4x Seated Row (Cable)
  • 2x Straight-arm Lat Pushdown
  • 2x Bicep Curl (Cable)

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
Hammer Curl (Dumbbell) 50.0 12
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 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
Straight-arm Lat Pushdown 50.0 10
Straight-arm Lat Pushdown 60.0 8
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 10

Daily Steps: 13725

Jan. 3, 2025

Weight: 177.3

Weightlifting Rest Day.

Daily Steps: 11382

Jan. 4, 2025

Weight: 177.3

Program: Push/Pull/Legs

Pre-Bulk: Push

  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Extension (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 45.0 8
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 10
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 7
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10

Daily Steps: 5353

Jan. 5, 2025

Weight: 177.3

Program: Push/Pull/Legs

Pre-Bulk Pull

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Incline Shrug
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 8
Lat Pushdown (Kneeling, Rope) 160.0 8
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
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Incline Shrug 55.0 10
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 10
Forearm Curl (Barbell) 95.0 10

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:34)

Daily Steps: 6650

Jan. 6, 2025

Weight: 177.3

Program: Push/Pull/Legs

Pre-Bulk: Legs

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)

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 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 175.0 8
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 10

Non-Weightlifting Exercise

  • ⛸ Skating Sports (0:13:47)

Daily Steps: 8117

Jan. 7, 2025

Weight: 177.3

Program: Push/Pull/Legs

Pre-bulk: Push

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Dumbbell)
  • 3x Lying Y Deltoid Raise
  • 3x Triceps Pushdown (Rope)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 185.0 6
Bench Press (Barbell) 185.0 6
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 8
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lateral Raise (Dumbbell) 25.0 12
Lying Y Deltoid Raise 40.0 6
Lying Y Deltoid Raise 30.0 10
Lying Y Deltoid Raise 30.0 11
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Extension (Cable) 140.0 5
Triceps Extension (Cable) 130.0 5
Triceps Extension (Cable) 130.0 5

Daily Steps: 9057

Jan. 8, 2025

Weight: 177.3

Program: Push/Pull/Legs

Pre-bulk: Back

  • 4x Lat Pulldown (Cable)
  • 3x Iso Lateral Low Row
  • 3x Seated Row (Cable)
  • 3x High Row (Iso Lateral)
  • 4x Reverse Fly (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 150.0 12
Lat Pulldown (Cable) 180.0 8
Lat Pulldown (Cable) 180.0 8
Lat Pulldown (Cable) 165.0 9
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10
Seated Row (Cable) 110.0 10
Seated Row (Cable) 120.0 10
Seated Row (Cable) 120.0 10
High Row (Iso Lateral) 200.0 10
High Row (Iso Lateral) 220.0 9
High Row (Iso Lateral) 220.0 9
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 8
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 130.0 8

Daily Steps: 7805

Jan. 9, 2025

Weight: 176.8

Program: Push/Pull/Legs

Pre-Bulk: Arms

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x EZ Curl
  • 3x Preacher Curl (Cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 9
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 6
EZ Curl 105.0 10
EZ Curl 105.0 9
EZ Curl 105.0 8
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Forearm Curl (Barbell) 95.0 16
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 12

Daily Steps: 5214

Jan. 10, 2025

Weight: 176.7

Program: Push/Pull/Legs

Pre-Bulk: Legs/Shoulders

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 3x Seated Overhead Press (Dumbbell)
  • 2x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 14
(W) Squat (Close Stance) 135.0 5
Squat (Close Stance) 175.0 8
Squat (Close Stance) 175.0 8
Squat (Close Stance) 185.0 5
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 12
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 65.0 9
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10

Daily Steps: 5494

Jan. 11, 2025

Weight: 176.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.4 miles (0:16:04)

Daily Steps: 4207

Jan. 12, 2025

Weight: 176.9

Program: Push/Pull/Legs

Pre-Bulk: Push

  • 4x Iso Lateral Incline Press
  • 3x Iso Lateral Wide Chest
  • 3x Bent Arm Fly (Machine)
  • 3x Lateral Raise (Machine)
  • 3x Iso Lateral Shoulder Press
  • 2x Pull Up
  • 2x Chest Dip
  • 2x Leg Raise (Tower)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Iso Lateral Incline Press 140.0 8
Iso Lateral Incline Press 180.0 12
Iso Lateral Incline Press 200.0 8
Iso Lateral Incline Press 200.0 7
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 9
Iso Lateral Wide Chest 270.0 8
Bent Arm Fly (Machine) 160.0 8
Bent Arm Fly (Machine) 145.0 10
Bent Arm Fly (Machine) 145.0 8
Lateral Raise (Machine) 120.0 12
Lateral Raise (Machine) 130.0 10
Lateral Raise (Machine) 130.0 9
(W) Iso Lateral Shoulder Press 90.0 8
Iso Lateral Shoulder Press 140.0 8
Iso Lateral Shoulder Press 140.0 8
Pull Up 0.0 8
Pull Up 0.0 7
Chest Dip 0.0 10
Chest Dip 0.0 8
Leg Raise (Tower) 0.0 10
Leg Raise (Tower) 0.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8

Daily Steps: 6156

Jan. 13, 2025

Weight: 176.8

Program: Push/Pull/Legs

Pre-Bulk: Pull

  • 4x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 8
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 11
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 7
Hammer Curl (Dumbbell) 50.0 15
Hammer Curl (Dumbbell) 55.0 9
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 9
Lat Pulldown (Single Arm) 170.0 8
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 10

Daily Steps: 6436

Jan. 14, 2025

Weight: 176.8

Program: Push/Pull/Legs

Pre-Bulk: Legs

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Hip Thrust (Barbell)

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 10
Hack Squat 180.0 10
Hack Squat 180.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 8
Romanian Deadlift (Barbell) 175.0 9
Romanian Deadlift (Barbell) 175.0 9
Romanian Deadlift (Barbell) 175.0 9
Hip Thrust (Barbell) 175.0 10
Hip Thrust (Barbell) 175.0 12
Hip Thrust (Barbell) 175.0 12

Daily Steps: 8289

Jan. 15, 2025

Weight: 176.7

Program: Push/Pull/Legs

Pre-Bull: Back

  • 3x Seated Row (Cable)
  • 3x Lat Pulldown (Cable)
  • 4x Reverse Fly (Machine)
  • 3x High Row (Iso Lateral)
  • 2x Pull Up
  • 2x Chest Dip
  • 2x Leg Raise (Tower)
  • 2x Iso Lateral Low Row

More Detail

Exercise Weight Reps
Seated Row (Cable) 120.0 12
Seated Row (Cable) 120.0 12
Seated Row (Cable) 130.0 10
Lat Pulldown (Cable) 175.0 10
Lat Pulldown (Cable) 190.0 9
Lat Pulldown (Cable) 190.0 8
Reverse Fly (Machine) 130.0 12
Reverse Fly (Machine) 130.0 10
Reverse Fly (Machine) 145.0 9
Reverse Fly (Machine) 145.0 8
High Row (Iso Lateral) 200.0 12
High Row (Iso Lateral) 220.0 10
High Row (Iso Lateral) 230.0 9
Pull Up 0.0 7
Pull Up 0.0 7
Chest Dip 0.0 10
Chest Dip 0.0 9
Leg Raise (Tower) 0.0 12
Leg Raise (Tower) 0.0 12
Iso Lateral Low Row 200.0 10
Iso Lateral Low Row 200.0 10

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.4 miles (0:16:05)

Daily Steps: 8649

Jan. 16, 2025

Weight: 176.7

Program: Push/Pull/Legs

Pre-Bulk: Push

  • 6x Bench Press (Barbell)
  • 3x Fly Press (dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Lying Y Deltoid Raise
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(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) 205.0 5
Bench Press (Barbell) 185.0 8
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 8
Fly Press (dumbbell) 50.0 10
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 10
Lying Y Deltoid Raise 40.0 8
Lying Y Deltoid Raise 30.0 12
Lying Y Deltoid Raise 30.0 10
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8

Daily Steps: 3807

Jan. 17, 2025

Weight: 176.6

Weightlifting Rest Day.

Daily Steps: 3399

Jan. 18, 2025

Weight: 176.9

Program: Push/Pull/Legs

Pre-Bulk: Arms

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

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
(W) Skullcrusher (Barbell) 65.0 7
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 7
Bicep Curl (Barbell) 120.0 8
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 8
Forearm Curl (Barbell) 95.0 14
Forearm Curl (Barbell) 95.0 10
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 10

Daily Steps: 4380

Jan. 19, 2025

Weight: 176.9

Program: Push/Pull/Legs

Pre-Bulk: Legs/Shoulders

  • 3x Leg Curl (dumbbell)
  • 5x Squat (Close Stance)
  • 3x Standing Calf Raise (Machine)
  • 4x Seated Overhead Press (Dumbbell)
  • 2x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
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 5
Squat (Close Stance) 185.0 5
Standing Calf Raise (Machine) 180.0 17
Standing Calf Raise (Machine) 180.0 15
Standing Calf Raise (Machine) 180.0 12
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 70.0 6
Lateral Raise (Cable) 40.0 10
Lateral Raise (Cable) 40.0 10

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.4 miles (0:16:15)

Daily Steps: 6155

Jan. 20, 2025

Weight: 176.9

Program: Push/Pull/Legs

Bulk Day 1: Push

  • 4x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 2x Triceps X Cable Cross
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 45.0 8
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 7
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8

Daily Steps: 7603

Jan. 21, 2025

Weight: 176.8

Program: Push/Pull/Legs

Bulk Day 2: Pull

  • 1x Bicep Curl (Cable)
  • 4x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pushdown (Kneeling, Rope)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 120.0 8
(W) Preacher Curl (Barbell) 65.0 10
Preacher Curl (Barbell) 95.0 12
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 95.0 9
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Lat Pulldown (Single Arm) 185.0 7
Lat Pulldown (Single Arm) 160.0 9
Lat Pulldown (Single Arm) 160.0 9
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
Lat Pushdown (Kneeling, Rope) 160.0 8

Daily Steps: 6792

Jan. 22, 2025

Weight: 176.9

Program: Push/Pull/Legs

Bulk Day 3: Legs

  • 3x Seated Leg Curl (Machine)
  • 5x Hack Squat (La Fitness)
  • 3x Leg Press
  • 3x Leg Extension (Machine)
  • 3x Seated Calf Raise (Plate Loaded)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 130.0 15
Seated Leg Curl (Machine) 130.0 13
Seated Leg Curl (Machine) 145.0 10
(W) Hack Squat (La Fitness) 180.0 6
(W) Hack Squat (La Fitness) 90.0 6
Hack Squat (La Fitness) 230.0 10
Hack Squat (La Fitness) 230.0 10
Hack Squat (La Fitness) 230.0 10
Leg Press 270.0 8
Leg Press 270.0 8
Leg Press 270.0 8
Leg Extension (Machine) 85.0 10
Leg Extension (Machine) 85.0 12
Leg Extension (Machine) 100.0 12
Seated Calf Raise (Plate Loaded) 90.0 15
Seated Calf Raise (Plate Loaded) 90.0 10
Seated Calf Raise (Plate Loaded) 90.0 10

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.4 miles (0:16:01)

Daily Steps: 8136

Jan. 23, 2025

Weight: 176.8

Weightlifting Rest Day.

Daily Steps: 6317

Jan. 24, 2025

Weight: 176.8

Program: Push/Pull/Legs

Bulk Day 5: Push

  • 4x Iso Lateral Incline Press
  • 3x Chest Fly
  • 3x Lateral Raise (Machine)
  • 3x Iso Lateral Shoulder Press
  • 3x Iso Lateral Wide Chest
  • 3x Triceps Extension (Cable)
  • 2x Pull Up
  • 2x Chest Dip
  • 2x Leg Raise (Tower)

More Detail

Exercise Weight Reps
(W) Iso Lateral Incline Press 90.0 8
Iso Lateral Incline Press 200.0 9
Iso Lateral Incline Press 200.0 9
Iso Lateral Incline Press 200.0 7
Chest Fly 190.0 10
Chest Fly 190.0 10
Chest Fly 190.0 10
Lateral Raise (Machine) 130.0 10
Lateral Raise (Machine) 130.0 10
Lateral Raise (Machine) 130.0 10
Iso Lateral Shoulder Press 140.0 10
Iso Lateral Shoulder Press 140.0 8
Iso Lateral Shoulder Press 140.0 7
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 7
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Pull Up 0.0 7
Pull Up 0.0 7
Chest Dip 0.0 8
Chest Dip 0.0 8
Leg Raise (Tower) 0.0 10
Leg Raise (Tower) 0.0 10

Daily Steps: 7696