Workout and Weight History

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July 19, 2025

Weight: 180.0

Weightlifting Rest Day.

July 20, 2025

Weight: 179.9

Program: Focuses and Frequencies

Maintenance Day 10: Back, Shoulders

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

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 115.0 8
Lat Pulldown (Cable) 145.0 12
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 175.0 7
Reverse Fly (Machine) 165.0 10
Reverse Fly (Machine) 165.0 10
Reverse Fly (Machine) 145.0 10
Mts Row 100.0 10
Mts Row 80.0 12
Mts Row 80.0 11
(W) Shoulder Press (Plate Loaded) 90.0 8
Shoulder Press (Plate Loaded) 180.0 8
Shoulder Press (Plate Loaded) 180.0 5
Shoulder Press (Plate Loaded) 140.0 8
Lateral Raise (Machine) 160.0 12
Lateral Raise (Machine) 160.0 8
Hoist Rocking Lateral Raise 175.0 12
Hoist Rocking Lateral Raise 175.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:06)
  • 🏊‍♂️ Pool Swim: 700.0 yards (0:17:25)

July 21, 2025

Weight: 180.0

Program: Focuses and Frequencies

Maintenance Day 11: Chest, Triceps

  • 5x Incline Bench Press (Dumbbell)
  • 4x Incline Bench Press (Smith Machine)
  • 4x Chest Fly
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 85.0 7
Incline Bench Press (Dumbbell) 85.0 5
Incline Bench Press (Dumbbell) 70.0 9
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 7
Incline Bench Press (Smith Machine) 175.0 7
Incline Bench Press (Smith Machine) 155.0 8
Chest Fly 205.0 10
Chest Fly 205.0 10
Chest Fly 205.0 8
Chest Fly 175.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 9

July 22, 2025

Weight: 180.0

Program: Focuses and Frequencies

Maintenance Day 12: Legs

  • 6x Hack Squat
  • 2x Bulgarian Split Squat
  • 3x Leg Press
  • 3x Romanian Deadlift (Barbell)
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 4
(W) Hack Squat 180.0 4
Hack Squat 230.0 8
Hack Squat 230.0 10
Hack Squat 230.0 8
Bulgarian Split Squat 35.0 10
Bulgarian Split Squat 35.0 10
Leg Press 320.0 8
Leg Press 320.0 8
Leg Press 320.0 8
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 8
Calf Raise (Hack Squat Machine) 180.0 12
Calf Raise (Hack Squat Machine) 180.0 12
Calf Raise (Hack Squat Machine) 180.0 12

July 23, 2025

Weight: 180.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🥒 Pickleball (0:06:03)
  • 🥒 Pickleball (0:29:13)

July 24, 2025

Weight: 180.1

Program: Focuses and Frequencies

Maintenance Day 14: Arms

  • 5x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 2x Triceps X Cable Cross
  • 3x Incline Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Skullcrusher (Barbell) 65.0 8
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 95.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps X Cable Cross 60.0 9
Triceps X Cable Cross 60.0 10
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 45.0 8

July 25, 2025

Weight: 180.4

Program: Focuses and Frequencies

Maintenance Day 15: Back, Shoulders

  • 3x High Row (cable)
  • 3x Low Row (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Reverse Fly (Cable)
  • 3x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 2x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
High Row (cable) 140.0 12
High Row (cable) 140.0 12
High Row (cable) 150.0 10
Low Row (Cable) 140.0 12
Low Row (Cable) 140.0 12
Low Row (Cable) 150.0 11
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 8
Reverse Fly (Cable) 30.0 14
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 13
Seated Overhead Press (Dumbbell) 75.0 4
Seated Overhead Press (Dumbbell) 65.0 6
Seated Overhead Press (Dumbbell) 65.0 4
Lateral Raise (Dumbbell) 30.0 14
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 30.0 10

July 26, 2025

Weight: 180.3

Weightlifting Rest Day.

July 27, 2025

Weight: 180.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.9 miles (0:20:11)

July 28, 2025

Weight: 180.3

Program: Focuses and Frequencies

Maintenance Day 18: Chest, Triceps

  • 5x Vertical Chest Press (Plate Loaded)
  • 4x Incline Bench Press (Smith Machine)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Vertical Chest Press (Plate Loaded) 90.0 8
Vertical Chest Press (Plate Loaded) 140.0 11
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 180.0 8
Vertical Chest Press (Plate Loaded) 160.0 9
Incline Bench Press (Smith Machine) 185.0 8
Incline Bench Press (Smith Machine) 185.0 7
Incline Bench Press (Smith Machine) 185.0 6
Incline Bench Press (Smith Machine) 155.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 9
Chest Fly 205.0 12
Chest Fly 205.0 11
Chest Fly 205.0 8

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 600.0 yards (0:15:39)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:37)

July 29, 2025

Weight: 180.3

Program: Focuses and Frequencies

Maintenance Day 19: Legs

  • 5x Hack Squat
  • 2x Bulgarian Split Squat
  • 3x Leg Press
  • 2x Romanian Deadlift (Barbell)
  • 2x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 180.0 5
Hack Squat 250.0 7
Hack Squat 250.0 6
Hack Squat 200.0 8
Bulgarian Split Squat 35.0 10
Bulgarian Split Squat 35.0 8
Leg Press 320.0 10
Leg Press 320.0 8
Leg Press 320.0 10
Romanian Deadlift (Barbell) 205.0 8
Romanian Deadlift (Barbell) 205.0 8
Calf Raise (Hack Squat Machine) 180.0 15
Calf Raise (Hack Squat Machine) 180.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:33)

July 30, 2025

Weight: 180.6

Program: Focuses and Frequencies

Maintenance Day 20: Arms

  • 5x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 2x Hammer Curl (Cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Skullcrusher (Barbell) 65.0 8
(W) Skullcrusher (Barbell) 85.0 8
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 95.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 12
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Preacher Curl (Cable) 120.0 9
Preacher Curl (Cable) 110.0 11
Preacher Curl (Cable) 110.0 9
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 120.0 12
Forearm Curl (Barbell) 115.0 15
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 9