Workout and Weight History

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April 10, 2025

Weight: 181.6

Program: Push/Pull/Legs

Bulk Day 81: Legs

  • 3x Leg Curl (dumbbell)
  • 6x Hack Squat
  • 3x Leg Press
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 18
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 13
(W) Hack Squat 140.0 4
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 8
Leg Press 270.0 12
Leg Press 270.0 12
Leg Press 270.0 8
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 15
Shrug (Hex Bar) 220.0 9

Daily Steps: 4252

April 11, 2025

Weight: 181.7

Program: Push/Pull/Legs

Bulk Day 82: Push

  • 5x Iso Lateral Wide Chest
  • 3x Bent Arm Fly (Machine)
  • 4x Iso Lateral Shoulder Press
  • 3x Lateral Raise (Machine)
  • 4x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
(W) Iso Lateral Wide Chest 180.0 10
Iso Lateral Wide Chest 230.0 12
Iso Lateral Wide Chest 250.0 9
Iso Lateral Wide Chest 250.0 8
Iso Lateral Wide Chest 230.0 10
Bent Arm Fly (Machine) 130.0 10
Bent Arm Fly (Machine) 130.0 9
Bent Arm Fly (Machine) 130.0 8
(W) Iso Lateral Shoulder Press 90.0 6
Iso Lateral Shoulder Press 140.0 12
Iso Lateral Shoulder Press 160.0 8
Iso Lateral Shoulder Press 160.0 7
Lateral Raise (Machine) 150.0 9
Lateral Raise (Machine) 150.0 8
Lateral Raise (Machine) 130.0 10
Triceps Pushdown (Cable - Straight Bar) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10

Daily Steps: 6169

April 12, 2025

Weight: 181.6

Weightlifting Rest Day.

Daily Steps: 2790

April 13, 2025

Weight: 181.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.2 miles (0:14:32)

Daily Steps: 4153

April 14, 2025

Weight: 182.2

Program: Push/Pull/Legs

Bulk Day 85: Pull

  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 2x Hammer Curl (Dumbbell)
  • 3x T Bar Row (Chest Supported)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 2x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 8
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 9
Bent Over One Arm Row (Dumbbell) 80.0 8
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:12:45)

Daily Steps: 6159

April 15, 2025

Weight: 182.2

Program: Push/Pull/Legs

Bulk Day 86: Legs

  • 3x Leg Curl (dumbbell)
  • 6x Hack Squat
  • 3x Leg Press
  • 3x Shrug (Dumbbell)
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 12
Leg Curl (dumbbell) 52.5 13
(W) Hack Squat 140.0 4
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 200.0 9
Hack Squat 200.0 9
Hack Squat 200.0 9
Leg Press 270.0 15
Leg Press 270.0 15
Leg Press 270.0 12
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 15
Calf Raise (Hack Squat Machine) 270.0 14
Calf Raise (Hack Squat Machine) 270.0 11
Calf Raise (Hack Squat Machine) 270.0 11

Daily Steps: 7209

April 16, 2025

Weight: 182.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:19:03)

Daily Steps: 5950

April 17, 2025

Weight: 182.3

Program: Push/Pull/Legs

Bulk Day 88: Push

  • 5x Bench Press (Barbell)
  • 2x Incline Bench Press (Dumbbell)
  • 2x Cable Fly (Flat Bench)
  • 2x Seated Overhead Press (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) 185.0 4
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 7
Cable Fly (Flat Bench) 75.0 9
Cable Fly (Flat Bench) 75.0 10
Seated Overhead Press (Dumbbell) 65.0 5
Seated Overhead Press (Dumbbell) 65.0 5
Lying Y Deltoid Raise 35.0 12
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Triceps Pushdown (Rope) 140.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Pushdown (Rope) 130.0 8
Triceps Extension (Cable) 120.0 14
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:55)

Daily Steps: 5102

April 18, 2025

Weight: 182.3

Program: Push/Pull/Legs

Bulk Day 89: Pull

  • 5x Preacher Curl (Barbell)
  • 3x Bicep Pulldown (cable)
  • 2x Lat Pulldown (Cable)
  • 3x Dumbbell Row On Bench
  • 2x Meadows Row

More Detail

Exercise Weight Reps
(W) Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 105.0 6
Preacher Curl (Barbell) 105.0 5
Bicep Pulldown (cable) 150.0 15
Bicep Pulldown (cable) 150.0 12
Bicep Pulldown (cable) 150.0 12
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 10
Dumbbell Row On Bench 55.0 12
Dumbbell Row On Bench 55.0 14
Dumbbell Row On Bench 65.0 10
Meadows Row 90.0 8
Meadows Row 75.0 10

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run (0:06:18)

Daily Steps: 5874

April 19, 2025

Weight: 182.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.3 miles (0:14:09)

Daily Steps: 6018

April 20, 2025

Weight: 182.2

Weightlifting Rest Day.

Daily Steps: 3836

April 21, 2025

Weight: 182.2

Program: Push/Pull/Legs

Bulk Day 92: Legs

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

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 200.0 10
Hack Squat 200.0 10
Hack Squat 200.0 10
Leg Press 270.0 17
Leg Press 270.0 15
Leg Press 270.0 11
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Romanian Deadlift (Barbell) 155.0 10
Shrug (Barbell) 225.0 12
Shrug (Barbell) 225.0 10
Shrug (Barbell) 225.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:06)

Daily Steps: 7207

April 22, 2025

Weight: 182.2

Program: Focuses and Frequencies

Bulk Day 93: Hams, Biceps, Chest

  • 3x Leg Curl (dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 5x Incline Bench Press (Barbell)
  • 2x Bench Press (Dumbbell)
  • 1x Upper Chest Fly
  • 1x Cable Chest Fly (standing)
  • 1x Lower Chest Fly

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 13
Leg Curl (dumbbell) 52.5 11
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 120.0 10
(W) Incline Bench Press (Barbell) 155.0 5
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 175.0 6
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
Upper Chest Fly 30.0 10
Cable Chest Fly (standing) 50.0 15
Lower Chest Fly 70.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.4 miles (0:08:34)

Daily Steps: 5246

April 23, 2025

Weight: 182.8

Program: Focuses and Frequencies

Bulk Day 94: Quads, Biceps, Shoulders

  • 4x Squat (Smith Machine)
  • 3x Leg Extension (Machine)
  • 3x Preacher Curl (Machine)
  • 3x Hammer Curl (Dumbbell)
  • 4x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
Squat (Smith Machine) 135.0 10
Squat (Smith Machine) 155.0 10
Squat (Smith Machine) 175.0 8
Squat (Smith Machine) 185.0 5
Leg Extension (Machine) 115.0 15
Leg Extension (Machine) 130.0 15
Leg Extension (Machine) 145.0 10
Preacher Curl (Machine) 120.0 12
Preacher Curl (Machine) 130.0 10
Preacher Curl (Machine) 130.0 8
Hammer Curl (Dumbbell) 50.0 12
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 8
Lateral Raise (Machine) 150.0 10
Lateral Raise (Machine) 150.0 10
Lateral Raise (Machine) 150.0 9
Lateral Raise (Machine) 130.0 12

Daily Steps: 7799

April 24, 2025

Weight: 182.9

Program: Focuses and Frequencies

Bulk Day 95: Back, Chest

  • 4x Iso Lateral Lat Pulldown
  • 3x Seated Row (Cable)
  • 4x Vertical Chest Press (Plate Loaded)
  • 4x Chest Fly
  • 3x T Bar Row (Chest Supported)

More Detail

Exercise Weight Reps
Iso Lateral Lat Pulldown 180.0 12
Iso Lateral Lat Pulldown 230.0 11
Iso Lateral Lat Pulldown 230.0 11
Iso Lateral Lat Pulldown 250.0 8
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 9
Vertical Chest Press (Plate Loaded) 180.0 10
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 7
Chest Fly 190.0 10
Chest Fly 190.0 10
Chest Fly 190.0 9
Chest Fly 190.0 7
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10

Daily Steps: 6747

April 25, 2025

Weight: 183.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:19:02)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:20)

Daily Steps: 7242

April 26, 2025

Weight: 183.0

Program: Focuses and Frequencies

Bulk Day 97: Triceps, Biceps, Forearms

  • 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 40.0 15
Triceps X Cable Cross 50.0 12
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 95.0 12
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 7
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 140.0 11
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Preacher Curl (Dumbbell) 40.0 11
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 7
Forearm Curl (Barbell) 115.0 13
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 10

Daily Steps: 5214

April 27, 2025

Weight: 183.4

Program: Focuses and Frequencies

Bulk Day 98: Quads, Chest, Traps

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Incline Bench Press (Dumbbell)
  • 3x Fly Press (dumbbell)

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 200.0 12
Hack Squat 200.0 10
Hack Squat 200.0 11
Leg Press 290.0 15
Leg Press 290.0 12
Leg Press 290.0 12
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 7
Fly Press (dumbbell) 50.0 9
Fly Press (dumbbell) 50.0 9
Fly Press (dumbbell) 50.0 7

Daily Steps: 5567

April 28, 2025

Weight: 183.4

Program: Focuses and Frequencies

Bulk Day 99: Back, Shoulders, Hamstrings

  • 3x Iso Lateral Seated Row
  • 3x Reverse Fly (Machine)
  • 4x Lat Pulldown (Cable)
  • 3x Seated Leg Curl (Machine)
  • 4x Lateral Raise (Machine)
  • 3x Standing Calf Raise (Machine)
  • 3x Iso Lateral Shoulder Press

More Detail

Exercise Weight Reps
Iso Lateral Seated Row 110.0 12
Iso Lateral Seated Row 130.0 10
Iso Lateral Seated Row 130.0 8
Reverse Fly (Machine) 160.0 11
Reverse Fly (Machine) 160.0 11
Reverse Fly (Machine) 160.0 9
Lat Pulldown (Cable) 145.0 12
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 7
Seated Leg Curl (Machine) 160.0 10
Seated Leg Curl (Machine) 160.0 10
Seated Leg Curl (Machine) 160.0 10
Lateral Raise (Machine) 150.0 12
Lateral Raise (Machine) 160.0 10
Lateral Raise (Machine) 160.0 10
Lateral Raise (Machine) 160.0 8
Standing Calf Raise (Machine) 190.0 18
Standing Calf Raise (Machine) 210.0 13
Standing Calf Raise (Machine) 210.0 11
Iso Lateral Shoulder Press 160.0 8
Iso Lateral Shoulder Press 160.0 7
Iso Lateral Shoulder Press 140.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:25)

Daily Steps: 6858

April 29, 2025

Weight: 183.5

Program: Focuses and Frequencies

Bulk Day 100: Chest, Biceps, Traps

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Preacher Curl (Barbell)
  • 2x Bicep Pulldown (cable)
  • 2x Bicep Curl (Cable)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 8
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Cable Fly (Flat Bench) 75.0 12
Cable Fly (Flat Bench) 75.0 10
Cable Fly (Flat Bench) 75.0 8
Preacher Curl (Barbell) 85.0 12
Preacher Curl (Barbell) 95.0 10
Preacher Curl (Barbell) 105.0 6
Bicep Pulldown (cable) 160.0 15
Bicep Pulldown (cable) 160.0 14
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 9
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 12

Daily Steps: 6005

April 30, 2025

Weight: 183.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:19:04)

Daily Steps: 5360

May 1, 2025

Weight: 183.5

Program: Focuses and Frequencies

Bulk Day 102: Quads, Biceps, Shoulders

  • 6x Hack Squat
  • 3x Leg Press
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Lateral Raise (Dumbbell)

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 200.0 12
Hack Squat 200.0 12
Hack Squat 220.0 8
Leg Press 290.0 15
Leg Press 290.0 12
Leg Press 310.0 10
Incline Curl (Dumbbell) 45.0 13
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 6
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 8
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.4 miles (0:28:01)

Daily Steps: 8058

May 2, 2025

Weight: 183.9

Program: Focuses and Frequencies

Bulk Day 103: Back, Chest, Hamstrings

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Chest Fly (standing)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 140.0 12
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 8
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 90.0 10
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 9
Upper Chest Fly 40.0 15
Upper Chest Fly 50.0 10
Cable Chest Fly (standing) 50.0 10
Cable Chest Fly (standing) 50.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 10
Romanian Deadlift (Barbell) 165.0 8

Daily Steps: 4335

May 3, 2025

Weight: 183.8

Program: Focuses and Frequencies

Bulk Day 104: Triceps, Biceps, Forearms

  • 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 50.0 15
Triceps X Cable Cross 50.0 15
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 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
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 9
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 45.0 7
Preacher Curl (Dumbbell) 45.0 7
Forearm Curl (Barbell) 115.0 14
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:04)

Daily Steps: 5849

May 4, 2025

Weight: 183.8

Weightlifting Rest Day.

Daily Steps: 3643