Workout and Weight History

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Aug. 13, 2025

Weight: 179.7

Program: Focuses and Frequencies

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)

Aug. 14, 2025

Weight: 179.7

Program: Focuses and Frequencies

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

Aug. 15, 2025

Weight: 179.6

Weightlifting Rest Day.

Aug. 16, 2025

Weight: 179.6

Weightlifting Rest Day.

Aug. 17, 2025

Weight: 179.6

Program: Focuses and Frequencies

Maintenance Day 37: Traps, Forearms

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

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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)
  • 4x Lat Pulldown (Cable)
  • 3x Hoist Mid Row
  • 4x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Dumbbell)
  • 3x 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) 0.0 0
Lat Pulldown (Cable) 155.0 10
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 165.0 7
Hoist Mid Row 0.0 0
Hoist Mid Row 215.0 12
Hoist Mid Row 235.0 12
Shoulder Press (Plate Loaded) 0.0 0
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) 0.0 0
Lateral Raise (Machine) 160.0 9
Lateral Raise (Machine) 130.0 12

Non-Weightlifting Exercise

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

Aug. 18, 2025

Weight: 179.6

Program: Focuses and Frequencies

Bulk Day 1: Chest, Triceps

  • 6x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 3x Chest Fly (Dumbbell)
  • 2x Fly Press (dumbbell)
  • 8x 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) 0.0 0
Chest Fly (Dumbbell) 0.0 0
Chest Fly (Dumbbell) 35.0 10
Fly Press (dumbbell) 55.0 8
Fly Press (dumbbell) 55.0 7
Triceps Extension (Cable) 0.0 0
Triceps Extension (Cable) 0.0 0
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)

Aug. 19, 2025

Weight: 180.0

Program: Focuses and Frequencies

Bulk Day 2: 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 140.0 5
(W) Hack Squat 180.0 4
(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 0.0 0
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)

Aug. 20, 2025

Weight: 180.1

Program: Focuses and Frequencies

Bulk Day 3: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x Skullcrusher (Barbell)
  • 4x 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) 100.0 8
(W) Bicep Curl (Cable) 120.0 8
Skullcrusher (Barbell) 115.0 9
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 5
Bicep Curl (Barbell) 0.0 0
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)

Aug. 21, 2025

Weight: 180.2

Weightlifting Rest Day.

Aug. 22, 2025

Weight: 180.2

Program: Focuses and Frequencies

Bulk Day 5: Back, Shoulders

  • 3x High Row (cable)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x 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) 0.0 0
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) 0.0 0
Reverse Fly (Dumbbell) 25.0 10
Reverse Fly (Dumbbell) 25.0 8

Aug. 23, 2025

Weight: 180.6

Program: Focuses and Frequencies

Bulk Day 6: Chest, Triceps

  • 5x Incline Bench Press (Barbell)
  • 5x Bench Press (Dumbbell)
  • 4x 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) 0.0 0
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 6
(W) Bench Press (Dumbbell) 0.0 0
Bench Press (Dumbbell) 0.0 0
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 0.0 0
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

Aug. 24, 2025

Weight: 180.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Aug. 25, 2025

Weight: 180.6

Program: Focuses and Frequencies

Bulls Day 8: Arms

  • 5x 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) 0.0 0
(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

Aug. 26, 2025

Weight: 181.1

Program: Focuses and Frequencies

Bulk Day 9: Legs

  • 4x Seated Leg Curl (Machine)
  • 5x Weird Hack Squat Thing
  • 4x Leg Press
  • 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 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) 0.0 0
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)

Aug. 27, 2025

Weight: 181.1

Program: Focuses and Frequencies

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

Aug. 28, 2025

Weight: 181.7

Program: Focuses and Frequencies

Bulk Day 11: Chest, Triceps

  • 6x Bench Press (Barbell)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Crossover Press
  • 2x Fly Press (dumbbell)
  • 7x 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 0.0 0
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) 0.0 0
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

Aug. 29, 2025

Weight: 181.7

Program: Focuses and Frequencies

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

Aug. 30, 2025

Weight: 181.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

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

Aug. 31, 2025

Weight: 181.7

Program: Focuses and Frequencies

Bulk Day 14; Back, Shoulders

  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Seated Overhead Press (Barbell)
  • 4x 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) 0.0 0
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)