Workout and Weight History

Jump to:

Sept. 7, 2025

Weight: 182.5

Weightlifting Rest Day.

Daily Steps: 6133

Sept. 8, 2025

Weight: 182.5

Program: Four Day Split

Bulk Day 22: Chest, Triceps

  • 4x Incline Bench Press (Dumbbell)
  • 2x Iso Lateral Incline Press
  • 3x Decline press (plate loaded)
  • 5x Chest Fly
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 90.0 6
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 75.0 8
Iso Lateral Incline Press 230.0 6
Iso Lateral Incline Press 180.0 10
Decline press (plate loaded) 180.0 9
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 6
(W) Chest Fly 145.0 10
(W) Chest Fly 145.0 10
Chest Fly 205.0 11
Chest Fly 205.0 9
Chest Fly 190.0 8
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 Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Triceps Extension (Cable) 130.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.8 miles (0:39:08)
  • 🏊‍♂️ Pool Swim: 800.0 yards (0:18:51)

Daily Steps: 10643

Sept. 9, 2025

Weight: 182.5

Program: Four Day Split

Bulk Day 23: Legs

  • 7x Hack Squat
  • 2x Bulgarian Split Squat
  • 2x Leg Press

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
(W) Hack Squat 180.0 4
Hack Squat 270.0 6
Hack Squat 270.0 5
Hack Squat 270.0 4
Hack Squat 230.0 8
Bulgarian Split Squat 45.0 10
Bulgarian Split Squat 45.0 9
Leg Press 320.0 8
Leg Press 320.0 5

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:09:29)
  • 🚶‍♂️ Outdoor Walk: 0.5 miles (0:13:21)

Daily Steps: 9114

Sept. 10, 2025

Weight: 182.6

Weightlifting Rest Day.

Daily Steps: 5057

Sept. 11, 2025

Weight: 182.7

Program: Four Day Split

Bulk Day 25: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 5x Bicep Curl (Cable)
  • 4x Preacher Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 9
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 7
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 115.0 10
Skullcrusher (Barbell) 115.0 7
Skullcrusher (Barbell) 115.0 5
(W) Bicep Curl (Cable) 110.0 9
(W) Bicep Curl (Cable) 140.0 7
Bicep Curl (Cable) 140.0 10
Bicep Curl (Cable) 140.0 9
Bicep Curl (Cable) 140.0 10
(W) Preacher Curl (Barbell) 65.0 6
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 13
Forearm Curl (Barbell) 115.0 13
Forearm Curl (Barbell) 115.0 10
Forearm Curl (Barbell) 115.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:35)

Daily Steps: 9692

Sept. 12, 2025

Weight: 182.7

Program: Four Day Split

Bulk Day 26: Back, Shoulders

  • 6x Lat Pulldown (Cable)
  • 4x Seated Row (Cable)
  • 2x Mts Row
  • 6x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 130.0 8
Lat Pulldown (Cable) 190.0 8
Lat Pulldown (Cable) 190.0 6
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 9
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 11
Seated Row (Cable) 172.0 8
Seated Row (Cable) 172.0 7
Mts Row 90.0 11
Mts Row 90.0 10
(W) Shoulder Press (Plate Loaded) 90.0 6
Shoulder Press (Plate Loaded) 180.0 5
Shoulder Press (Plate Loaded) 180.0 4
Shoulder Press (Plate Loaded) 140.0 9
Shoulder Press (Plate Loaded) 140.0 6
Shoulder Press (Plate Loaded) 140.0 6
Lateral Raise (Machine) 160.0 12
Lateral Raise (Machine) 170.0 9
Lateral Raise (Machine) 150.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 650.0 yards (0:16:00)

Daily Steps: 5545

Sept. 13, 2025

Weight: 182.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 900.0 yards (0:20:49)

Daily Steps: 6429

Sept. 14, 2025

Weight: 182.7

Program: Four Day Split

Bulk Day 28: Chest, Triceps

  • 7x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 6x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 245.0 1
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 185.0 7
Incline Bench Press (Dumbbell) 90.0 5
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 6
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 9
Cable Fly (Flat Bench) 80.0 9
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 120.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:42)

Daily Steps: 8992

Sept. 15, 2025

Weight: 182.7

Program: Four Day Split

Bulk Day 29: Legs

  • 7x 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 5
(W) Hack Squat 180.0 5
Hack Squat 270.0 8
Hack Squat 270.0 7
Hack Squat 270.0 5
Hack Squat 230.0 9
Bulgarian Split Squat 50.0 10
Bulgarian Split Squat 50.0 10
Leg Press 320.0 14
Leg Press 320.0 11
Leg Press 320.0 12
Romanian Deadlift (Barbell) 185.0 8
Romanian Deadlift (Barbell) 185.0 10
Romanian Deadlift (Barbell) 185.0 8
Calf Raise (Hack Squat Machine) 230.0 15
Calf Raise (Hack Squat Machine) 230.0 15
Calf Raise (Hack Squat Machine) 230.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.9 miles (0:39:53)

Daily Steps: 8230

Sept. 16, 2025

Weight: 182.7

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:33)

Daily Steps: 6605

Sept. 17, 2025

Weight: 183.3

Program: Four Day Split

Bulk Day 31: Arms

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x Triceps X Cable Cross
  • 4x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Preacher Curl (Cable)
  • 3x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 8
(W) Bicep Curl (Cable) 100.0 8
(W) Bicep Curl (Cable) 140.0 6
Triceps X Cable Cross 60.0 9
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 11
Bicep Curl (Barbell) 105.0 12
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 7
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 5
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 9
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:55)

Daily Steps: 8281

Sept. 18, 2025

Weight: 183.4

Program: Four Day Split

Bulk Day 32: Back, Shoulders, Traps

  • 2x Face Pull (Cable)
  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Dumbbell)
  • 4x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Face Pull (Cable) 80.0 12
Face Pull (Cable) 80.0 13
High Row (cable) 160.0 12
High Row (cable) 160.0 11
High Row (cable) 160.0 10
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 6
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 11
Lateral Raise (Dumbbell) 35.0 10
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 11

Daily Steps: 5023

Sept. 19, 2025

Weight: 183.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:49)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:18:20)

Daily Steps: 6428

Sept. 20, 2025

Weight: 183.4

Program: Four Day Split

Bulk Day 34: Chest, Triceps

  • 5x Incline Bench Press (Dumbbell)
  • 3x Iso Lateral Incline Press
  • 3x Cable Crossover
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 60.0 8
Incline Bench Press (Dumbbell) 95.0 5
Incline Bench Press (Dumbbell) 85.0 7
Incline Bench Press (Dumbbell) 75.0 8
Incline Bench Press (Dumbbell) 75.0 7
Iso Lateral Incline Press 180.0 8
Iso Lateral Incline Press 180.0 9
Iso Lateral Incline Press 180.0 8
Cable Crossover 70.0 10
Cable Crossover 70.0 9
Cable Crossover 70.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 10
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 8

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 700.0 yards (0:17:33)

Daily Steps: 6829

Sept. 21, 2025

Weight: 183.4

Program: Four Day Split

Bulk Day 35: Legs

  • 4x Seated Leg Curl (Machine)
  • 6x Weird Hack Squat Thing
  • 3x Leg Press
  • 3x Leg Extension (Machine)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 145.0 13
Seated Leg Curl (Machine) 160.0 10
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 160.0 8
(W) Weird Hack Squat Thing 90.0 6
(W) Weird Hack Squat Thing 180.0 6
Weird Hack Squat Thing 230.0 12
Weird Hack Squat Thing 250.0 10
Weird Hack Squat Thing 270.0 8
Weird Hack Squat Thing 270.0 6
Leg Press 320.0 14
Leg Press 320.0 11
Leg Press 320.0 12
Leg Extension (Machine) 145.0 12
Leg Extension (Machine) 170.0 10
Leg Extension (Machine) 170.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:17:42)
  • 🏊‍♂️ Pool Swim: 725.0 yards (0:17:00)

Daily Steps: 6560

Sept. 22, 2025

Weight: 183.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:18)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:20)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:16:30)

Daily Steps: 10058

Sept. 23, 2025

Weight: 183.8

Program: Restful Push/Pull/Legs

Bulk Day 37: RPPL: Push 1

  • 8x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Cable Fly (Flat Bench)
  • 3x Lateral Raise (Dumbbell)
  • 4x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 4
Bench Press (Barbell) 225.0 2
Bench Press (Barbell) 245.0 1
Bench Press (Barbell) 255.0 1
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 5
Bench Press (Barbell) 185.0 8
Incline Bench Press (Dumbbell) 90.0 6
Incline Bench Press (Dumbbell) 80.0 8
Incline Bench Press (Dumbbell) 80.0 5
Cable Fly (Flat Bench) 80.0 12
Cable Fly (Flat Bench) 80.0 9
Lateral Raise (Dumbbell) 35.0 15
Lateral Raise (Dumbbell) 35.0 14
Lateral Raise (Dumbbell) 35.0 12
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 1250.0 yards (0:30:27)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:14)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:49)

Daily Steps: 9429

Sept. 24, 2025

Weight: 183.9

Program: Restful Push/Pull/Legs

Bulk Day 38: RPPL: Pull 1

  • 5x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)
  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 100.0 10
(W) Bicep Curl (Cable) 130.0 6
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 140.0 8
Bicep Curl (Cable) 140.0 7
Preacher Curl (Barbell) 85.0 12
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 9
Hammer Curl (Dumbbell) 45.0 8
Hammer Curl (Dumbbell) 45.0 9
High Row (cable) 160.0 11
High Row (cable) 160.0 10
High Row (cable) 160.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 9
T Bar Row (Chest Supported) 100.0 8
Shrug (Hex Bar) 260.0 12
Shrug (Hex Bar) 260.0 14
Shrug (Hex Bar) 260.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:21:06)

Daily Steps: 6406

Sept. 25, 2025

Weight: 183.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:12)

Daily Steps: 5399

Sept. 26, 2025

Weight: 184.0

Program: Restful Push/Pull/Legs

Bulk Day 40: RPPL: Legs 1

  • 7x Hack Squat
  • 2x Bulgarian Split Squat
  • 3x Leg Press
  • 1x Romanian Deadlift (Barbell)
  • 2x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
(W) Hack Squat 90.0 6
(W) Hack Squat 140.0 5
(W) Hack Squat 180.0 4
Hack Squat 270.0 9
Hack Squat 270.0 6
Hack Squat 270.0 6
Hack Squat 270.0 4
Bulgarian Split Squat 55.0 8
Bulgarian Split Squat 55.0 8
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 340.0 8
Romanian Deadlift (Barbell) 205.0 8
Calf Raise (Hack Squat Machine) 230.0 18
Calf Raise (Hack Squat Machine) 230.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:52)

Daily Steps: 6995

Sept. 27, 2025

Weight: 184.0

Program: Restful Push/Pull/Legs

Bulk Day 41: Push

  • 5x Seated Overhead Press (Barbell)
  • 4x Bench Press (Dumbbell)
  • 3x Lateral Raise (Machine)
  • 5x Triceps Extension (Cable)
  • 2x Chest Dip

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Barbell) 45.0 6
Seated Overhead Press (Barbell) 115.0 10
Seated Overhead Press (Barbell) 135.0 7
Seated Overhead Press (Barbell) 135.0 5
Seated Overhead Press (Barbell) 135.0 6
(W) Bench Press (Dumbbell) 60.0 6
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 5
Bench Press (Dumbbell) 80.0 8
Lateral Raise (Machine) 140.0 10
Lateral Raise (Machine) 140.0 12
Lateral Raise (Machine) 140.0 9
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 10
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 140.0 8
Chest Dip 0.0 10
Chest Dip 0.0 10

Daily Steps: 5910

Sept. 28, 2025

Weight: 184.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 2.0 miles (0:38:06)

Daily Steps: 8067

Sept. 29, 2025

Weight: 184.0

Program: Restful Push/Pull/Legs

Bulk Day 43: Pull

  • 4x Bicep Curl (Barbell)
  • 3x Zottm Hammer Curl
  • 2x Preacher Curl (Cable)
  • 3x Lat Pushdown (Kneeling, Rope)
  • 2x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Barbell) 95.0 6
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 9
Zottm Hammer Curl 45.0 6
Zottm Hammer Curl 45.0 7
Zottm Hammer Curl 45.0 6
Preacher Curl (Cable) 130.0 10
Preacher Curl (Cable) 130.0 10
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Shrug (Hex Bar) 290.0 12
Shrug (Hex Bar) 290.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 1.4 miles (0:33:36)

Daily Steps: 6504

Sept. 30, 2025

Weight: 184.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:15)

Daily Steps: 5155

Oct. 1, 2025

Weight: 184.4

Program: Restful Push/Pull/Legs

Bulk Day 45: Legs (deload)

  • 3x Leg Curl (dumbbell)
  • 4x Hack Squat
  • 3x Leg Press
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
(W) Hack Squat 90.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Hack Squat 180.0 8
Leg Press 200.0 10
Leg Press 230.0 10
Leg Press 230.0 10
Calf Raise (Hack Squat Machine) 230.0 10
Calf Raise (Hack Squat Machine) 230.0 10
Calf Raise (Hack Squat Machine) 230.0 10

Daily Steps: 6001