Workout and Weight History

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May 5, 2025

Weight: 183.8

Program: Focuses and Frequencies

Bulk Day 106: Chest, Quads, Hams

  • 4x Incline Bench Press (Smith Machine)
  • 4x Vertical Chest Press (Plate Loaded)
  • 2x Chest Fly (bent Arm,machine)
  • 4x Leg Extension (Machine)
  • 3x Leg Press
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 10
Incline Bench Press (Smith Machine) 185.0 9
Incline Bench Press (Smith Machine) 185.0 8
Vertical Chest Press (Plate Loaded) 180.0 9
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 7
Vertical Chest Press (Plate Loaded) 180.0 6
Chest Fly (bent Arm,machine) 145.0 10
Chest Fly (bent Arm,machine) 145.0 9
Leg Extension (Machine) 145.0 12
Leg Extension (Machine) 160.0 10
Leg Extension (Machine) 160.0 10
Leg Extension (Machine) 160.0 10
Leg Press 290.0 15
Leg Press 290.0 12
Leg Press 310.0 10
Seated Leg Curl (Machine) 160.0 10
Seated Leg Curl (Machine) 160.0 9
Seated Leg Curl (Machine) 160.0 9

Daily Steps: 5344

May 6, 2025

Weight: 183.8

Program: Focuses and Frequencies

Bulk Day 107: Back, Shoulders, Traps

  • 3x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 145.0 12
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Meadows Row 85.0 10
Meadows Row 85.0 10
Meadows Row 85.0 8
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 4
Seated Overhead Press (Dumbbell) 60.0 8
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 35.0 8
Lateral Raise (Cable) 30.0 11

Daily Steps: 8937

May 7, 2025

Weight: 184.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Daily Steps: 8838

May 8, 2025

Weight: 184.3

Program: Focuses and Frequencies

Bulk Day 109: Chest, Biceps, Traps

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

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 6
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 9
Preacher Curl (Barbell) 95.0 12
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 105.0 6
Shrug (Hex Bar) 240.0 18
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 11
Hammer Curl (Cable) 150.0 14
Hammer Curl (Cable) 150.0 11

Daily Steps: 4838

May 9, 2025

Weight: 184.3

Weightlifting Rest Day.

Daily Steps: 4131

May 10, 2025

Weight: 184.5

Program: Focuses and Frequencies

Bulk Day 111: Biceps, Quads, Shoulders

  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 7
Preacher Curl (Cable) 140.0 10
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 120.0 10
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 220.0 9
Hack Squat 220.0 9
Hack Squat 220.0 9
Leg Press 310.0 12
Leg Press 310.0 10
Leg Press 310.0 10
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.6 miles (0:41:53)

Daily Steps: 8888

May 11, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 112: Back, Chest, Hams

  • 3x Lat Pulldown (Single Arm)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Fly Press (dumbbell)
  • 3x Romanian Deadlift (Barbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 160.0 11
Lat Pulldown (Single Arm) 160.0 10
Lat Pulldown (Single Arm) 160.0 10
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 9
Incline Bench Press (Dumbbell) 80.0 12
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 10
Fly Press (dumbbell) 50.0 7
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10
Romanian Deadlift (Barbell) 175.0 10

Daily Steps: 5390

May 12, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 113: Arms

  • 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 60.0 10
Triceps X Cable Cross 60.0 10
(W) Skullcrusher (Barbell) 65.0 6
Skullcrusher (Barbell) 105.0 12
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Bicep Curl (Barbell) 105.0 11
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 9
Preacher Curl (Dumbbell) 45.0 9
Preacher Curl (Dumbbell) 45.0 8
Preacher Curl (Dumbbell) 40.0 10
Forearm Curl (Barbell) 105.0 16
Forearm Curl (Barbell) 105.0 12
Forearm Curl (Barbell) 105.0 9

Daily Steps: 4981

May 13, 2025

Weight: 184.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.7 miles (0:19:04)

Daily Steps: 5013

May 14, 2025

Weight: 184.8

Program: Focuses and Frequencies

Bulk Day 115: Legs, Chest

  • 4x Squat (Smith Machine)
  • 3x Seated Leg Curl (Machine)
  • 4x Vertical Chest Press (Plate Loaded)
  • 3x Bent Arm Fly (Machine)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 155.0 10
Squat (Smith Machine) 185.0 7
Squat (Smith Machine) 185.0 8
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 175.0 9
Vertical Chest Press (Plate Loaded) 180.0 10
Vertical Chest Press (Plate Loaded) 200.0 6
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 6
Bent Arm Fly (Machine) 135.0 9
Bent Arm Fly (Machine) 135.0 8
Bent Arm Fly (Machine) 135.0 8
Standing Calf Raise (Machine) 210.0 15
Standing Calf Raise (Machine) 210.0 14
Standing Calf Raise (Machine) 210.0 11

Daily Steps: 6488

May 15, 2025

Weight: 184.9

Program: Focuses and Frequencies

Bulk Day 116: Back, Shoulders

  • 3x Lat Pulldown (Single Arm)
  • 3x T Bar Row (Chest Supported)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 2x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 10
Lat Pulldown (Single Arm) 170.0 8
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 10
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 70.0 8
Seated Overhead Press (Dumbbell) 70.0 6
Seated Overhead Press (Dumbbell) 60.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 40.0 8

Daily Steps: 7471

May 16, 2025

Weight: 184.9

Program: Focuses and Frequencies

Bulk Day 117: Chest

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 2
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8

Daily Steps: 4594

May 17, 2025

Weight: 184.7

Weightlifting Rest Day.

Daily Steps: 2760

May 18, 2025

Weight: 184.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:22)

Daily Steps: 5391

May 19, 2025

Weight: 184.8

Program: Focuses and Frequencies

Bulk Day 120: Quads, Biceps

  • 5x Hack Squat
  • 3x Leg Press
  • 4x Preacher Curl (Barbell)
  • 3x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 220.0 10
Hack Squat 220.0 10
Hack Squat 220.0 9
Leg Press 310.0 13
Leg Press 310.0 11
Leg Press 310.0 11
(W) Preacher Curl (Barbell) 65.0 8
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 105.0 6
Preacher Curl (Barbell) 85.0 10
Hammer Curl (Cable) 150.0 10
Hammer Curl (Cable) 150.0 10
Hammer Curl (Cable) 150.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:53)

Daily Steps: 9092

May 20, 2025

Weight: 185.0

Program: Focuses and Frequencies

Bulk Day 121: Back, Chest, Hams

  • 4x Iso Lateral Seated Row
  • 3x Lat Pulldown (Cable)
  • 4x Incline Bench Press (Smith Machine)
  • 4x Vertical Chest Press (Plate Loaded)
  • 3x Seated Leg Curl (Machine)

More Detail

Exercise Weight Reps
(W) Iso Lateral Seated Row 90.0 8
Iso Lateral Seated Row 140.0 10
Iso Lateral Seated Row 140.0 10
Iso Lateral Seated Row 140.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 8
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 185.0 12
Incline Bench Press (Smith Machine) 195.0 7
Incline Bench Press (Smith Machine) 195.0 6
Vertical Chest Press (Plate Loaded) 200.0 8
Vertical Chest Press (Plate Loaded) 200.0 6
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 6
Seated Leg Curl (Machine) 175.0 10
Seated Leg Curl (Machine) 175.0 10
Seated Leg Curl (Machine) 175.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:47)

Daily Steps: 7717

May 21, 2025

Weight: 184.9

Program: Focuses and Frequencies

Bulk Day 122: Arms

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 12
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 8
Bicep Curl (Barbell) 105.0 8
Preacher Curl (Dumbbell) 40.0 12
Preacher Curl (Dumbbell) 40.0 9
Preacher Curl (Dumbbell) 40.0 9

Daily Steps: 3913

May 22, 2025

Weight: 184.7

Weightlifting Rest Day.

Daily Steps: 3315

May 23, 2025

Weight: 184.7

Program: Focuses and Frequencies

Bulk Day 124: Quads, Chest

  • 5x Squat (Smith Machine)
  • 4x Leg Extension (Machine)
  • 5x Iso Lateral Incline Press
  • 3x Standing Calf Raise (Machine)
  • 2x Incline Bench Press (Dumbbell)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 5
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 185.0 8
Squat (Smith Machine) 185.0 8
Squat (Smith Machine) 185.0 8
Leg Extension (Machine) 145.0 12
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 8
(W) Iso Lateral Incline Press 140.0 8
(W) Iso Lateral Incline Press 90.0 8
Iso Lateral Incline Press 180.0 10
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 7
Standing Calf Raise (Machine) 210.0 14
Standing Calf Raise (Machine) 210.0 12
Standing Calf Raise (Machine) 210.0 12
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Chest Fly 190.0 9
Chest Fly 190.0 8
Chest Fly 190.0 7

Daily Steps: 4334

May 24, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 125: Back, Shoulders

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

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 165.0 8
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 8
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 70.0 9
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 5
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 40.0 8

Daily Steps: 4053

May 25, 2025

Weight: 184.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:19:48)

Daily Steps: 8029

May 26, 2025

Weight: 184.6

Program: Focuses and Frequencies

Bulk Day 127: Chest, Biceps, Forearms

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 185.0 5
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 6
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Cable Fly (Flat Bench) 80.0 12
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Preacher Curl (Cable) 140.0 9
Preacher Curl (Cable) 140.0 7
Preacher Curl (Cable) 120.0 8
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 11
Forearm Curl (Barbell) 115.0 8

Daily Steps: 6213

May 27, 2025

Weight: 184.6

Program: Focuses and Frequencies

Minicut Day 1: Hams, Quads, Shoulders

  • 3x Leg Curl (dumbbell)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)
  • 2x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 10
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 230.0 8
Hack Squat 230.0 8
Hack Squat 230.0 8
Leg Press 320.0 12
Leg Press 320.0 10
Leg Press 320.0 8
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 10
Reverse Fly (Cable) 40.0 10
Reverse Fly (Cable) 30.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:02)

Daily Steps: 5575

May 28, 2025

Weight: 184.6

Program: Focuses and Frequencies

Minicut Day 2: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 3x Iso Lateral Seated Row
  • 2x Vertical Chest Press (Plate Loaded)
  • 2x Decline press (plate loaded)
  • 3x Bent Arm Fly (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 165.0 10
Lat Pulldown (Cable) 170.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 7
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 10
Iso Lateral Seated Row 140.0 8
Iso Lateral Seated Row 140.0 8
Iso Lateral Seated Row 140.0 8
Vertical Chest Press (Plate Loaded) 180.0 10
Vertical Chest Press (Plate Loaded) 180.0 10
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
Bent Arm Fly (Machine) 130.0 10
Bent Arm Fly (Machine) 130.0 8
Bent Arm Fly (Machine) 130.0 9

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 375.0 yards (0:13:55)

Daily Steps: 5154

May 29, 2025

Weight: 184.2

Program: Focuses and Frequencies

Minicut Day 3: Arms

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 4x Preacher Curl (Barbell)
  • 3x Preacher Curl (Machine)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps Pushdown (Cable - Straight Bar) 160.0 12
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 9
(W) Skullcrusher (Barbell) 60.0 8
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 10
Skullcrusher (Barbell) 90.0 9
(W) Preacher Curl (Barbell) 60.0 8
Preacher Curl (Barbell) 80.0 10
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Barbell) 80.0 8
Preacher Curl (Machine) 130.0 8
Preacher Curl (Machine) 110.0 9
Preacher Curl (Machine) 110.0 9
Hammer Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 40.0 9

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 450.0 yards (0:13:35)

Daily Steps: 7753