Workout and Weight History

Jump to:

May 30, 2025

Weight: 184.1

Weightlifting Rest Day.

Daily Steps: 2412

May 31, 2025

Weight: 184.1

Program: Focuses and Frequencies

Minicut Day 5: Quads, Chest

  • 5x Hack Squat
  • 3x Leg Press
  • 4x Incline Bench Press (Dumbbell)
  • 2x Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
Hack Squat 230.0 9
Hack Squat 230.0 9
Hack Squat 230.0 8
Leg Press 320.0 14
Leg Press 320.0 11
Leg Press 320.0 9
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 75.0 7

Daily Steps: 4077

June 1, 2025

Weight: 184.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:19:54)

Daily Steps: 7231

June 2, 2025

Weight: 184.0

Program: Focuses and Frequencies

Minicut Day 7: Back, Shiulder

  • 5x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 2x Iso Lateral Seated Row
  • 4x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Machine)
  • 3x Reverse Fly (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 175.0 7
Lat Pulldown (Cable) 175.0 7
Seated Row (Cable) 132.0 10
Seated Row (Cable) 132.0 10
Seated Row (Cable) 132.0 10
Iso Lateral Seated Row 140.0 9
Iso Lateral Seated Row 140.0 8
(W) Shoulder Press (Plate Loaded) 90.0 6
Shoulder Press (Plate Loaded) 140.0 8
Shoulder Press (Plate Loaded) 140.0 8
Shoulder Press (Plate Loaded) 140.0 6
Lateral Raise (Machine) 160.0 10
Lateral Raise (Machine) 160.0 9
Lateral Raise (Machine) 160.0 6
Reverse Fly (Machine) 160.0 12
Reverse Fly (Machine) 165.0 8
Reverse Fly (Machine) 165.0 8

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 475.0 yards (0:14:43)

Daily Steps: 11103

June 3, 2025

Weight: 183.8

Program: Focuses and Frequencies

Minicut Day 8: Chest, Biceps

  • 6x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Hammer 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 4
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 185.0 8
Bench Press (Barbell) 185.0 7
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Incline Curl (Dumbbell) 45.0 12
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Preacher Curl (Cable) 140.0 8
Preacher Curl (Cable) 120.0 10
Preacher Curl (Cable) 120.0 10
Hammer Curl (Barbell) 95.0 8
Hammer Curl (Barbell) 95.0 8
Hammer Curl (Barbell) 95.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:40)

Daily Steps: 8140

June 4, 2025

Weight: 183.7

Program: Focuses and Frequencies

Minicut Day 9: Quads, Hams, Triceps

  • 5x Squat (Smith Machine)
  • 3x Seated Leg Curl (Machine)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x Iso Lateral Leg Extension (machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 135.0 5
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 185.0 9
Squat (Smith Machine) 185.0 9
Squat (Smith Machine) 195.0 6
Seated Leg Curl (Machine) 175.0 11
Seated Leg Curl (Machine) 175.0 8
Seated Leg Curl (Machine) 160.0 11
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 Extension (Cable) 120.0 14
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Iso Lateral Leg Extension (machine) 50.0 12
Iso Lateral Leg Extension (machine) 60.0 12
Iso Lateral Leg Extension (machine) 70.0 9

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 550.0 yards (0:18:42)

Daily Steps: 7481

June 5, 2025

Weight: 183.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.9 miles (0:18:42)

Daily Steps: 7024

June 6, 2025

Weight: 183.5

Program: Focuses and Frequencies

Minicut Day 11: Back, Chest

  • 4x Iso Lateral Lat Pulldown
  • 4x T Bar Row (Chest Supported)
  • 2x Lat Pulldown (Cable)
  • 3x Decline press (plate loaded)
  • 3x Iso Lateral Incline Press
  • 2x Chest Fly

More Detail

Exercise Weight Reps
Iso Lateral Lat Pulldown 230.0 12
Iso Lateral Lat Pulldown 250.0 10
Iso Lateral Lat Pulldown 250.0 10
Iso Lateral Lat Pulldown 250.0 8
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 10
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 145.0 10
Decline press (plate loaded) 180.0 10
Decline press (plate loaded) 180.0 9
Decline press (plate loaded) 180.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 8
Chest Fly 190.0 11
Chest Fly 190.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 600.0 yards (0:17:51)

Daily Steps: 9528

June 7, 2025

Weight: 183.5

Program: Focuses and Frequencies

Minicut Day 12: Triceps, Biceps, Forearms

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

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 11
Triceps X Cable Cross 60.0 10
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 85.0 12
Skullcrusher (Barbell) 95.0 10
Skullcrusher (Barbell) 95.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 65.0 10
Bicep Curl (Barbell) 65.0 10
Forearm Curl (Barbell) 95.0 20
Forearm Curl (Barbell) 95.0 12
Forearm Curl (Barbell) 95.0 14

Daily Steps: 4480

June 8, 2025

Weight: 183.5

Program: Focuses and Frequencies

Minicut Day 13: Chest, Quads, Calf

  • 4x Incline Bench Press (Dumbbell)
  • 3x Decline press (plate loaded)
  • 4x Leg Press
  • 3x Iso Lateral Leg Extension (machine)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 80.0 9
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 70.0 8
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
(W) Leg Press 180.0 8
Leg Press 270.0 12
Leg Press 320.0 10
Leg Press 360.0 8
Iso Lateral Leg Extension (machine) 70.0 12
Iso Lateral Leg Extension (machine) 80.0 12
Iso Lateral Leg Extension (machine) 90.0 10
Standing Calf Raise (Machine) 190.0 17
Standing Calf Raise (Machine) 190.0 13
Standing Calf Raise (Machine) 190.0 12

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 500.0 yards (0:14:40)

Daily Steps: 4306

June 9, 2025

Weight: 183.5

Program: Focuses and Frequencies

Minicut Day 14: Back, Shoulders

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 150.0 11
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 9
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 10
(W) Seated Overhead Press (Dumbbell) 45.0 6
Seated Overhead Press (Dumbbell) 75.0 4
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10

Daily Steps: 5881

June 10, 2025

Weight: 183.5

Weightlifting Rest Day.

Daily Steps: 7990

June 11, 2025

Weight: 183.5

Program: Focuses and Frequencies

Minicut Day 16: Chest, Biceps

  • 4x Incline Bench Press (Smith Machine)
  • 3x Iso Lateral Incline Press
  • 2x Chest Fly
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 195.0 8
Incline Bench Press (Smith Machine) 195.0 7
Incline Bench Press (Smith Machine) 185.0 6
Iso Lateral Incline Press 180.0 9
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 10
Chest Fly 190.0 12
Chest Fly 205.0 9
Preacher Curl (Barbell) 60.0 10
Preacher Curl (Barbell) 60.0 10
Preacher Curl (Barbell) 60.0 10
Incline Curl (Dumbbell) 37.5 8
Incline Curl (Dumbbell) 37.5 8
Incline Curl (Dumbbell) 37.5 8

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 600.0 yards (0:17:04)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:40)

Daily Steps: 6660

June 12, 2025

Weight: 182.9

Program: Focuses and Frequencies

Minicut Day 17: Back, Triceps

  • 4x Seated Row (Cable)
  • 4x Lat Pulldown (Cable)
  • 2x Reverse Fly (Machine)
  • 2x Iso Lateral Seated Row
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
Seated Row (Cable) 132.0 12
Seated Row (Cable) 132.0 12
Seated Row (Cable) 132.0 10
Seated Row (Cable) 132.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 6
Lat Pulldown (Cable) 145.0 10
Reverse Fly (Machine) 165.0 10
Reverse Fly (Machine) 165.0 10
Iso Lateral Seated Row 140.0 10
Iso Lateral Seated Row 140.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 9
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 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 (0:17:47)
  • 🏊‍♂️ Pool Swim: 600.0 yards (0:16:11)

Daily Steps: 7322

June 13, 2025

Weight: 182.8

Weightlifting Rest Day.

Daily Steps: 3585

June 14, 2025

Weight: 182.8

Program: Focuses and Frequencies

Minicut Day 19: Legs

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

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 17
Leg Curl (dumbbell) 52.5 16
Leg Curl (dumbbell) 52.5 9
(W) Hack Squat 140.0 6
(W) Hack Squat 90.0 6
Hack Squat 180.0 10
Hack Squat 200.0 10
Hack Squat 220.0 8
Hack Squat 230.0 6
Leg Press 270.0 13
Leg Press 270.0 12
Leg Press 270.0 12
Calf Raise (Hack Squat Machine) 270.0 12
Calf Raise (Hack Squat Machine) 270.0 12
Calf Raise (Hack Squat Machine) 270.0 12

Daily Steps: 3419

June 15, 2025

Weight: 182.8

Program: Focuses and Frequencies

Minicut Day 20: Chest

  • 4x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 7
Incline Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Bench Press (Dumbbell) 70.0 10
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8

Daily Steps: 3938

June 16, 2025

Weight: 182.8

Program: Focuses and Frequencies

Minicut Day 21: Back, Shoulders

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

More Detail

Exercise Weight Reps
Lat Pulldown (Single Arm) 150.0 12
Lat Pulldown (Single Arm) 150.0 10
Lat Pulldown (Single Arm) 150.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 9
(W) Seated Overhead Press (Dumbbell) 55.0 6
Seated Overhead Press (Dumbbell) 75.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 12

Daily Steps: 6569

June 17, 2025

Weight: 182.3

Program: Focuses and Frequencies

Minicut Day 22: Arms

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 9
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 8
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 110.0 11

Daily Steps: 9375

June 18, 2025

Weight: 182.2

Weightlifting Rest Day.

Daily Steps: 7160

June 19, 2025

Weight: 182.2

Program: Focuses and Frequencies

Minicut Day 24: Quads, Chest

  • 7x Hack Squat
  • 3x Leg Press
  • 4x Decline Bench Press (Barbell)
  • 3x Upper Chest Fly
  • 2x Cable Crossover Press

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 7
Hack Squat 230.0 8
Hack Squat 230.0 8
Hack Squat 230.0 8
Hack Squat 230.0 8
Leg Press 270.0 15
Leg Press 270.0 15
Leg Press 290.0 10
(W) Decline Bench Press (Barbell) 135.0 6
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 8
Decline Bench Press (Barbell) 205.0 6
Upper Chest Fly 50.0 10
Upper Chest Fly 50.0 10
Upper Chest Fly 50.0 10
Cable Crossover Press 100.0 12
Cable Crossover Press 100.0 8

Daily Steps: 4982

June 20, 2025

Weight: 182.0

Weightlifting Rest Day.

Daily Steps: 8226

June 21, 2025

Weight: 181.9

Program: Focuses and Frequencies

Minicut Day 26: Back, Shoulders

  • 4x High Row (cable)
  • 2x Bent Over Row (Barbell)
  • 2x Meadows Row
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
High Row (cable) 160.0 10
High Row (cable) 160.0 10
High Row (cable) 160.0 9
High Row (cable) 160.0 8
Bent Over Row (Barbell) 135.0 10
Bent Over Row (Barbell) 135.0 10
Meadows Row 100.0 9
Meadows Row 100.0 9
Seated Overhead Press (Dumbbell) 75.0 6
Seated Overhead Press (Dumbbell) 65.0 7
Seated Overhead Press (Dumbbell) 65.0 6
Lateral Raise (Dumbbell) 30.0 14
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10

Daily Steps: 9025

June 22, 2025

Weight: 181.8

Program: Focuses and Frequencies

Minicut Day 27: Chest, Bicep

  • 5x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Bicep Pulldown (cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 155.0 12
Incline Bench Press (Barbell) 175.0 8
Incline Bench Press (Barbell) 175.0 7
Incline Bench Press (Barbell) 185.0 4
Bench Press (Dumbbell) 75.0 10
Bench Press (Dumbbell) 75.0 9
Bench Press (Dumbbell) 75.0 8
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 9
Bicep Pulldown (cable) 160.0 15
Bicep Pulldown (cable) 160.0 15
Bicep Pulldown (cable) 160.0 15

Daily Steps: 4401

June 23, 2025

Weight: 181.8

Program: Focuses and Frequencies

Minicut Day 28: Quads, Triceps, Rear Delts

  • 6x Hack Squat
  • 2x Leg Press
  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Hack Squat 140.0 6
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 230.0 8
Hack Squat 230.0 8
Hack Squat 230.0 5
Leg Press 300.0 10
Leg Press 300.0 10
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Reverse Fly (Cable) 30.0 15
Reverse Fly (Cable) 30.0 13
Reverse Fly (Cable) 30.0 13

Daily Steps: 5758