Workout and Weight History

Jump to:

Aug. 13, 2025

Weight: 179.9

Program: Four Day Split

Maintenance Day 33: Legs

  • 4x Seated Leg Curl (Machine)
  • 4x Weird Hack Squat Thing
  • 4x Leg Extension (Machine)
  • 3x Seated Calf Raise (Plate Loaded)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 165.0 12
Seated Leg Curl (Machine) 165.0 10
Seated Leg Curl (Machine) 165.0 8
Seated Leg Curl (Machine) 165.0 8
(W) Weird Hack Squat Thing 90.0 10
Weird Hack Squat Thing 180.0 10
Weird Hack Squat Thing 230.0 7
Weird Hack Squat Thing 230.0 6
Leg Extension (Machine) 145.0 12
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 8
Seated Calf Raise (Plate Loaded) 90.0 15
Seated Calf Raise (Plate Loaded) 90.0 13
Seated Calf Raise (Plate Loaded) 90.0 12

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 800.0 yards (0:20:27)

Daily Steps: 5591

Aug. 14, 2025

Weight: 180.0

Program: Four Day Split

Maintenance Day 34: Arms

  • 3x Triceps X Cable Cross
  • 7x Triceps Extension (Cable)
  • 4x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 1x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 10
Triceps Extension (Cable) 100.0 12
Triceps Extension (Cable) 110.0 10
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 130.0 7
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 120.0 10
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 8
Incline Curl (Dumbbell) 45.0 8
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 120.0 9
Preacher Curl (Cable) 110.0 8
Hammer Curl (Dumbbell) 40.0 12

Daily Steps: 5235

Aug. 15, 2025

Weight: 180.0

Weightlifting Rest Day.

Daily Steps: 8787

Aug. 16, 2025

Weight: 180.0

Weightlifting Rest Day.

Daily Steps: 4956

Aug. 17, 2025

Weight: 180.0

Program: Four Day Split

Maintenance Day 37: Traps, Forearms

  • 3x Shrug (Hex Bar)
  • 3x Shrug (Dumbbell)
  • 3x Forearm Curl (Dumbbell)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
Shrug (Hex Bar) 150.0 20
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 220.0 15
Shrug (Dumbbell) 75.0 20
Shrug (Dumbbell) 75.0 18
Shrug (Dumbbell) 75.0 16
Forearm Curl (Dumbbell) 25.0 17
Forearm Curl (Dumbbell) 25.0 17
Forearm Curl (Dumbbell) 25.0 13
Forearm Curl (Barbell) 115.0 11
Forearm Curl (Barbell) 115.0 8
Forearm Curl (Barbell) 95.0 13

Maintenance Day 37: Back, Shoulders

  • 5x Seated Row (Cable)
  • 3x Lat Pulldown (Cable)
  • 2x Hoist Mid Row
  • 3x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Dumbbell)
  • 2x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
Seated Row (Cable) 132.0 13
Seated Row (Cable) 152.0 10
Seated Row (Cable) 172.0 9
Seated Row (Cable) 172.0 8
Seated Row (Cable) 172.0 6
Lat Pulldown (Cable) 155.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 165.0 7
Hoist Mid Row 215.0 12
Hoist Mid Row 235.0 12
Shoulder Press (Plate Loaded) 140.0 9
Shoulder Press (Plate Loaded) 140.0 8
Shoulder Press (Plate Loaded) 140.0 7
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Dumbbell) 30.0 11
Lateral Raise (Machine) 160.0 9
Lateral Raise (Machine) 130.0 12

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 975.0 yards (0:24:17)

Daily Steps: 4345

Aug. 18, 2025

Weight: 180.0

Program: Four Day Split

Bulk Day 1: Chest, Triceps

  • 6x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 1x Chest Fly (Dumbbell)
  • 2x Fly Press (dumbbell)
  • 6x 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) 205.0 5
Bench Press (Barbell) 185.0 7
Bench Press (Barbell) 185.0 7
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Incline Bench Press (Dumbbell) 75.0 7
Upper Chest Fly 30.0 14
Upper Chest Fly 30.0 14
Chest Fly (Dumbbell) 35.0 10
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 7
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 8
Triceps Extension (Cable) 120.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:19:32)

Daily Steps: 5619

Aug. 19, 2025

Weight: 180.4

Program: Four Day Split

Bulk Day 2: Legs

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

More Detail

Exercise Weight Reps
(W) Hack Squat 180.0 4
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 250.0 8
Hack Squat 250.0 7
Hack Squat 250.0 5
Bulgarian Split Squat 45.0 10
Bulgarian Split Squat 45.0 8
Leg Press 340.0 8
Leg Press 340.0 8
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 8
Calf Raise (Hack Squat Machine) 250.0 15
Calf Raise (Hack Squat Machine) 250.0 14
Calf Raise (Hack Squat Machine) 250.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:23)

Daily Steps: 8378

Aug. 20, 2025

Weight: 180.4

Program: Four Day Split

Bulk Day 3: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Spider Curl
  • 2x Reverse Curl (Cable)
  • 2x Cable Curl (Single Handles)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 12
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
(W) Bicep Curl (Cable) 120.0 8
(W) Bicep Curl (Cable) 100.0 8
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 5
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 9
Bicep Curl (Barbell) 105.0 8
Spider Curl 40.0 12
Spider Curl 40.0 11
Spider Curl 40.0 9
Reverse Curl (Cable) 110.0 10
Reverse Curl (Cable) 110.0 10
Cable Curl (Single Handles) 80.0 8
Cable Curl (Single Handles) 70.0 9

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 1025.0 yards (0:22:36)

Daily Steps: 5608

Aug. 21, 2025

Weight: 180.6

Weightlifting Rest Day.

Daily Steps: 6311

Aug. 22, 2025

Weight: 180.6

Program: Four Day Split

Bulk Day 5: Back, Shoulders

  • 3x High Row (cable)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 2x Lat Pushdown (Kneeling, Rope)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 2x Reverse Fly (Dumbbell)

More Detail

Exercise Weight Reps
High Row (cable) 140.0 15
High Row (cable) 150.0 10
High Row (cable) 150.0 10
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
Lat Pushdown (Kneeling, Rope) 140.0 10
Lat Pushdown (Kneeling, Rope) 140.0 10
(W) Seated Overhead Press (Dumbbell) 55.0 6
Seated Overhead Press (Dumbbell) 70.0 7
Seated Overhead Press (Dumbbell) 70.0 5
Seated Overhead Press (Dumbbell) 70.0 4
Lateral Raise (Cable) 40.0 8
Lateral Raise (Cable) 30.0 10
Lateral Raise (Cable) 32.5 10
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 8

Daily Steps: 6236

Aug. 23, 2025

Weight: 180.8

Program: Four Day Split

Bulk Day 6: Chest, Triceps

  • 4x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 6x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 6
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 70.0 8
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8

Daily Steps: 5158

Aug. 24, 2025

Weight: 180.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.3 miles (0:24:02)

Daily Steps: 6731

Aug. 25, 2025

Weight: 180.8

Program: Four Day Split

Bulls Day 8: Arms

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Skullcrusher (Cable) 90.0 15
Skullcrusher (Cable) 110.0 16
Skullcrusher (Cable) 130.0 12
Skullcrusher (Cable) 140.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 9
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 10
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 12

Daily Steps: 4833

Aug. 26, 2025

Weight: 181.1

Program: Four Day Split

Bulk Day 9: Legs

  • 4x Seated Leg Curl (Machine)
  • 5x Weird Hack Squat Thing
  • 4x Leg Press
  • 3x Leg Extension (Machine)
  • 3x Seated Calf Raise (Plate Loaded)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 165.0 12
Seated Leg Curl (Machine) 165.0 10
Seated Leg Curl (Machine) 165.0 8
Seated Leg Curl (Machine) 165.0 9
(W) Weird Hack Squat Thing 90.0 10
Weird Hack Squat Thing 180.0 10
Weird Hack Squat Thing 230.0 9
Weird Hack Squat Thing 250.0 8
Weird Hack Squat Thing 250.0 6
Leg Press 270.0 12
Leg Press 360.0 8
Leg Press 360.0 9
Leg Press 360.0 7
Leg Extension (Machine) 145.0 12
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 10
Seated Calf Raise (Plate Loaded) 90.0 10
Seated Calf Raise (Plate Loaded) 90.0 11
Seated Calf Raise (Plate Loaded) 90.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:28)
  • 🏊‍♂️ Pool Swim: 700.0 yards (0:18:02)

Daily Steps: 6456

Aug. 27, 2025

Weight: 181.1

Program: Four Day Split

Bulk Day 10: Back, Shoulders

  • 6x Lat Pulldown (Cable)
  • 5x Iso Lateral Low Row
  • 5x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 130.0 8
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 190.0 7
Lat Pulldown (Cable) 190.0 6
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 10
Iso Lateral Low Row 180.0 9
Iso Lateral Low Row 180.0 12
Iso Lateral Low Row 180.0 10
(W) Shoulder Press (Plate Loaded) 90.0 6
Shoulder Press (Plate Loaded) 180.0 7
Shoulder Press (Plate Loaded) 180.0 8
Shoulder Press (Plate Loaded) 180.0 5
Shoulder Press (Plate Loaded) 180.0 5
Lateral Raise (Machine) 160.0 9
Lateral Raise (Machine) 130.0 12
Lateral Raise (Machine) 130.0 12

Daily Steps: 9980

Aug. 28, 2025

Weight: 181.5

Program: Four Day Split

Bulk Day 11: Chest, Triceps

  • 6x Bench Press (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 2x Cable Crossover Press
  • 2x Fly Press (dumbbell)
  • 6x 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 5
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 7
Cable Crossover Press 90.0 12
Cable Crossover Press 90.0 10
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 7
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 120.0 10

Daily Steps: 8547

Aug. 29, 2025

Weight: 181.5

Program: Four Day Split

Bulk Day 12: Arms

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 175.0 10
Triceps Pushdown (Cable - Straight Bar) 175.0 9
Triceps Pushdown (Cable - Straight Bar) 175.0 10
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 7
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Bicep Curl (Barbell) 105.0 10
Spider Curl 45.0 10
Spider Curl 45.0 9
Spider Curl 45.0 8
Reverse Curl (Cable) 110.0 10
Reverse Curl (Cable) 110.0 10
Forearm Curl (Barbell) 105.0 15
Forearm Curl (Barbell) 105.0 13
Forearm Curl (Barbell) 105.0 14

Daily Steps: 5195

Aug. 30, 2025

Weight: 181.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 2.3 miles (0:24:50)

Daily Steps: 6088

Aug. 31, 2025

Weight: 181.5

Program: Four Day Split

Bulk Day 14: Back, Shoulders

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

More Detail

Exercise Weight Reps
High Row (cable) 140.0 10
High Row (cable) 150.0 10
High Row (cable) 160.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 10
Seated Overhead Press (Barbell) 95.0 10
Seated Overhead Press (Barbell) 105.0 8
Seated Overhead Press (Barbell) 105.0 7
Lateral Raise (Dumbbell) 30.0 10
Lateral Raise (Dumbbell) 30.0 12
Lateral Raise (Dumbbell) 30.0 12
Reverse Fly (Cable) 32.5 12
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:59)

Daily Steps: 6275

Sept. 1, 2025

Weight: 181.5

Program: Four Day Split

Bulk Day 15: Chest, Triceps

  • 4x Incline Bench Press (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 6x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 90.0 8
Incline Bench Press (Dumbbell) 90.0 6
Incline Bench Press (Dumbbell) 90.0 4
Bench Press (Dumbbell) 90.0 6
Bench Press (Dumbbell) 80.0 9
Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 80.0 8
Cable Fly (Flat Bench) 60.0 16
Cable Fly (Flat Bench) 60.0 12
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 120.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:29)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:32)

Daily Steps: 8456

Sept. 2, 2025

Weight: 181.5

Program: Four Day Split

Bulk Day 16: Legs

  • 7x Hack Squat
  • 3x Leg Press
  • 2x Romanian Deadlift (Barbell)
  • 2x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 180.0 4
(W) Hack Squat 140.0 5
(W) Hack Squat 90.0 6
Hack Squat 270.0 6
Hack Squat 270.0 6
Hack Squat 230.0 10
Hack Squat 230.0 8
Leg Press 320.0 12
Leg Press 320.0 12
Leg Press 320.0 7
Romanian Deadlift (Barbell) 185.0 12
Romanian Deadlift (Barbell) 185.0 8
Calf Raise (Hack Squat Machine) 180.0 18
Calf Raise (Hack Squat Machine) 230.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.7 miles (0:15:06)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:05)

Daily Steps: 9492

Sept. 3, 2025

Weight: 182.0

Program: Four Day Split

Bulk Day 17: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 1x Bicep Curl (Cable)
  • 3x Seated Dip (Plate Loaded)
  • 4x Preacher Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Incline Curl (Machine)
  • 2x MTS bicep curl

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 10
Triceps Pushdown (Cable - Straight Bar) 175.0 10
Triceps Pushdown (Cable - Straight Bar) 175.0 9
Triceps Pushdown (Cable - Straight Bar) 175.0 10
Triceps Pushdown (Cable - Straight Bar) 175.0 10
(W) Bicep Curl (Cable) 100.0 8
Seated Dip (Plate Loaded) 180.0 10
Seated Dip (Plate Loaded) 180.0 10
Seated Dip (Plate Loaded) 180.0 10
Preacher Curl (Barbell) 70.0 10
Preacher Curl (Barbell) 70.0 9
Preacher Curl (Barbell) 70.0 9
Preacher Curl (Barbell) 70.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 10
Incline Curl (Machine) 85.0 16
Incline Curl (Machine) 100.0 13
Incline Curl (Machine) 115.0 10
MTS bicep curl 60.0 12
MTS bicep curl 60.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 750.0 yards (0:17:55)

Daily Steps: 6260

Sept. 4, 2025

Weight: 182.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:54)

Daily Steps: 5520

Sept. 5, 2025

Weight: 182.1

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 1100.0 yards (0:27:24)

Daily Steps: 4626

Sept. 6, 2025

Weight: 182.1

Program: Four Day Split

Bulk Day 20: Back, Shoulders

  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Lat Pushdown (Kneeling, Rope) 160.0 10
High Row (cable) 160.0 10
High Row (cable) 160.0 10
High Row (cable) 160.0 8
T Bar Row (Chest Supported) 95.0 11
T Bar Row (Chest Supported) 95.0 9
T Bar Row (Chest Supported) 95.0 9
Seated Overhead Press (Barbell) 105.0 10
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 7
Lateral Raise (Cable) 32.5 12
Lateral Raise (Cable) 32.5 12
Lateral Raise (Cable) 32.5 9

Daily Steps: 6919