Workout and Weight History

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Dec. 16, 2025

Weight: 189.0

Program: Restful Push/Pull/Legs

Minicut Day 18: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 100.0 8
Lat Pulldown (Cable) 160.0 6
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 140.0 10
Bent Over One Arm Row (Dumbbell) 80.0 10
Bent Over One Arm Row (Dumbbell) 80.0 9
Bent Over One Arm Row (Dumbbell) 80.0 9
Bench Press (Dumbbell) 90.0 9
Bench Press (Dumbbell) 90.0 7
Bench Press (Dumbbell) 90.0 6
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 8

Daily Steps: 4248

Dec. 17, 2025

Weight: 189.0

Program: Restful Push/Pull/Legs

Minicut Day 19: Arms

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 2x Bicep Curl (Cable)
  • 3x Bicep Curl (Barbell)
  • 3x Concentration Curl (Dumbbell)
  • 4x Triceps Extension (Cable)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 6
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 7
(W) Bicep Curl (Cable) 140.0 6
(W) Bicep Curl (Cable) 120.0 8
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 10
Concentration Curl (Dumbbell) 50.0 8
Concentration Curl (Dumbbell) 50.0 7
Concentration Curl (Dumbbell) 45.0 8
Triceps Extension (Cable) 140.0 12
Triceps Extension (Cable) 140.0 8
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 6
Hammer Curl (Cable) 150.0 9
Hammer Curl (Cable) 150.0 8

Daily Steps: 3982

Dec. 18, 2025

Weight: 188.8

Program: Restful Push/Pull/Legs

Minicut Day 20: Back, Chest

  • 2x Pull Up
  • 2x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 6x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 7
Pull Up 0.0 6
High Row (cable) 170.0 9
High Row (cable) 150.0 10
T Bar Row (Chest Supported) 110.0 10
T Bar Row (Chest Supported) 110.0 7
T Bar Row (Chest Supported) 100.0 10
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 235.0 3
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 205.0 5
Incline Bench Press (Dumbbell) 80.0 7
Incline Bench Press (Dumbbell) 80.0 6
Incline Bench Press (Dumbbell) 80.0 5
Shrug (Dumbbell) 80.0 21
Shrug (Dumbbell) 80.0 16
Shrug (Dumbbell) 80.0 20

Daily Steps: 6614

Dec. 19, 2025

Weight: 188.7

Program: Restful Push/Pull/Legs

Minicut Day 21: Legs, Shoulders

  • 3x Seated Leg Curl (Machine)
  • 6x V Squat
  • 3x Leg Extension (Machine)
  • 4x Shoulder Press (Plate Loaded)
  • 3x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 100.0 12
Seated Leg Curl (Machine) 100.0 11
Seated Leg Curl (Machine) 100.0 10
(W) V Squat 180.0 6
(W) V Squat 90.0 6
V Squat 270.0 7
V Squat 270.0 7
V Squat 270.0 5
V Squat 270.0 5
Leg Extension (Machine) 130.0 13
Leg Extension (Machine) 130.0 10
Leg Extension (Machine) 145.0 9
(W) Shoulder Press (Plate Loaded) 90.0 6
Shoulder Press (Plate Loaded) 180.0 9
Shoulder Press (Plate Loaded) 180.0 6
Shoulder Press (Plate Loaded) 180.0 6
Lateral Raise (Machine) 110.0 9
Lateral Raise (Machine) 110.0 9
Lateral Raise (Machine) 110.0 7

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim (0:15:55)

Daily Steps: 10311

Dec. 20, 2025

Weight: 188.6

Weightlifting Rest Day.

Daily Steps: 5379

Dec. 21, 2025

Weight: 188.6

Weightlifting Rest Day.

Daily Steps: 5507

Dec. 22, 2025

Weight: 188.6

Program: Restful Push/Pull/Legs

Minicut Day 24: Arms

  • 3x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Cable)
  • 3x Preacher Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 62.5 9
Triceps X Cable Cross 62.5 8
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Bicep Curl (Cable) 170.0 9
Bicep Curl (Cable) 170.0 8
Bicep Curl (Cable) 170.0 6
Preacher Curl (Barbell) 105.0 7
Preacher Curl (Barbell) 95.0 6
Preacher Curl (Barbell) 85.0 9
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 9

Daily Steps: 7459

Dec. 23, 2025

Weight: 188.6

Program: Restful Push/Pull/Legs

Minucut Day 25: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)
  • 4x Bench Press (Dumbbell)
  • 3x Chest Fly
  • 2x Iso Lateral Wide Chest

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 130.0 8
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 7
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 11
Seated Row (Cable) 172.0 8
(W) Bench Press (Dumbbell) 65.0 8
Bench Press (Dumbbell) 95.0 8
Bench Press (Dumbbell) 95.0 6
Bench Press (Dumbbell) 85.0 6
Chest Fly 175.0 9
Chest Fly 175.0 9
Chest Fly 175.0 8
Iso Lateral Wide Chest 270.0 8
Iso Lateral Wide Chest 270.0 7

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim (0:16:46)

Daily Steps: 9706

Dec. 24, 2025

Weight: 188.5

Weightlifting Rest Day.

Daily Steps: 5813

Dec. 25, 2025

Weight: 188.5

Program: Restful Push/Pull/Legs

Minicut Day 27: Legs, Shoulders

  • 2x Leg Curl (dumbbell)
  • 5x Hack Squat
  • 3x Leg Press
  • 5x Seated Overhead Press (Barbell)
  • 2x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 14
Leg Curl (dumbbell) 52.5 12
(W) Hack Squat 200.0 4
(W) Hack Squat 110.0 6
Hack Squat 290.0 5
Hack Squat 290.0 6
Hack Squat 290.0 5
Leg Press 430.0 6
Leg Press 380.0 10
Leg Press 380.0 7
(W) Seated Overhead Press (Barbell) 95.0 5
(W) Seated Overhead Press (Barbell) 45.0 6
Seated Overhead Press (Barbell) 135.0 4
Seated Overhead Press (Barbell) 115.0 6
Seated Overhead Press (Barbell) 115.0 3
Lateral Raise (Dumbbell) 35.0 10
Lateral Raise (Dumbbell) 35.0 9

Daily Steps: 5177

Dec. 26, 2025

Weight: 188.4

Program: Restful Push/Pull/Legs

Minicut Day 28: Arms

  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 3x Bicep Curl (Barbell)
  • 4x Triceps Extension (Cable)
  • 3x Incline Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 6
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 7
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 6
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 7
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 6
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 5
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 6
Hammer Curl (Cable) 150.0 8
Hammer Curl (Cable) 150.0 6

Daily Steps: 7500

Dec. 27, 2025

Weight: 188.4

Weightlifting Rest Day.

Daily Steps: 4596

Dec. 28, 2025

Weight: 188.4

Program: Restful Push/Pull/Legs

Minicut Day 30: Back, Chest

  • 2x Pull Up
  • 3x Meadows Row
  • 2x High Row (cable)
  • 5x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 9
Pull Up 0.0 8
Meadows Row 100.0 10
Meadows Row 100.0 8
Meadows Row 100.0 10
High Row (cable) 150.0 12
High Row (cable) 150.0 9
(W) Bench Press (Barbell) 205.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 225.0 5
Bench Press (Barbell) 225.0 4
Incline Bench Press (Dumbbell) 85.0 7
Incline Bench Press (Dumbbell) 85.0 6
Incline Bench Press (Dumbbell) 85.0 5

Daily Steps: 6858

Dec. 29, 2025

Weight: 188.4

Weightlifting Rest Day.

Daily Steps: 4686

Dec. 30, 2025

Weight: 188.4

Program: Restful Push/Pull/Legs

Minicut Day 32: Back, Triceps

  • 6x Lat Pulldown (Cable)
  • 3x Row (plate loaded)
  • 2x Seated Row (Cable)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)

More Detail

Exercise Weight Reps
(W) Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 160.0 12
Lat Pulldown (Cable) 175.0 9
Lat Pulldown (Cable) 190.0 8
Lat Pulldown (Cable) 190.0 7
Lat Pulldown (Cable) 205.0 5
Row (plate loaded) 180.0 12
Row (plate loaded) 230.0 9
Row (plate loaded) 230.0 8
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 11
Triceps Pushdown (Cable - Straight Bar) 180.0 7
Triceps Pushdown (Cable - Straight Bar) 180.0 8
Triceps Pushdown (Cable - Straight Bar) 180.0 6
Triceps Extension (Cable) 150.0 9
Triceps Extension (Cable) 150.0 6
Triceps Extension (Cable) 150.0 7

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim (0:15:40)

Daily Steps: 4612

Dec. 31, 2025

Weight: 188.4

Program: Restful Push/Pull/Legs

Minicut Day 33: Legs, Shoulders

  • 3x Lying Leg Curl (plate loaded)
  • 6x Hack Squat
  • 4x Leg Extension (Plate Loaded)
  • 3x Lateral Raise (Cable)

More Detail

Exercise Weight Reps
Lying Leg Curl (plate loaded) 50.0 12
Lying Leg Curl (plate loaded) 70.0 11
Lying Leg Curl (plate loaded) 80.0 7
(W) Hack Squat 200.0 4
(W) Hack Squat 110.0 6
Hack Squat 290.0 5
Hack Squat 290.0 4
Hack Squat 250.0 8
Hack Squat 250.0 6
Leg Extension (Plate Loaded) 80.0 12
Leg Extension (Plate Loaded) 100.0 12
Leg Extension (Plate Loaded) 120.0 10
Leg Extension (Plate Loaded) 120.0 10
Lateral Raise (Cable) 40.0 7
Lateral Raise (Cable) 30.0 11
Lateral Raise (Cable) 30.0 11

Daily Steps: 6476

Jan. 1, 2026

Weight: 188.4

Weightlifting Rest Day.

Daily Steps: 3586

Jan. 2, 2026

Weight: 188.4

Program: Restful Push/Pull/Legs

Bulk Prep: Arms

  • 3x Triceps X Cable Cross
  • 4x Skullcrusher (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Preacher Curl (Cable)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 70.0 8
Triceps X Cable Cross 62.5 10
(W) Skullcrusher (Barbell) 85.0 8
Skullcrusher (Barbell) 125.0 8
Skullcrusher (Barbell) 125.0 7
Skullcrusher (Barbell) 125.0 6
Bicep Curl (Barbell) 115.0 7
Bicep Curl (Barbell) 115.0 8
Bicep Curl (Barbell) 115.0 7
Preacher Curl (Cable) 130.0 9
Preacher Curl (Cable) 130.0 8
Preacher Curl (Cable) 130.0 8
Hammer Curl (Dumbbell) 55.0 8
Hammer Curl (Dumbbell) 45.0 8

Daily Steps: 5576

Jan. 3, 2026

Weight: 188.4

Program: Restful Push/Pull/Legs

Bulk Prep: Back, Chest

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 5x Bench Press (Barbell)
  • 3x Cable Crossover Press
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 0.0 8
Pull Up 0.0 6
T Bar Row (Chest Supported) 110.0 8
T Bar Row (Chest Supported) 100.0 8
T Bar Row (Chest Supported) 100.0 9
(W) Bench Press (Barbell) 205.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 4
Cable Crossover Press 100.0 12
Cable Crossover Press 110.0 11
Cable Crossover Press 110.0 8
Shrug (Hex Bar) 240.0 18
Shrug (Hex Bar) 240.0 16
Shrug (Hex Bar) 240.0 15

Daily Steps: 4995

Jan. 4, 2026

Weight: 188.4

Program: Restful Push/Pull/Legs

Bulk Prep: Legs, Shoulders

  • 3x Lying Leg Curl (plate loaded)
  • 5x Leg Press
  • 3x Leg Extension (Plate Loaded)
  • 4x Seated Overhead Press (Barbell)
  • 3x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
Lying Leg Curl (plate loaded) 90.0 10
Lying Leg Curl (plate loaded) 90.0 8
Lying Leg Curl (plate loaded) 90.0 7
(W) Leg Press 290.0 8
(W) Leg Press 200.0 8
Leg Press 430.0 8
Leg Press 430.0 8
Leg Press 430.0 6
Leg Extension (Plate Loaded) 140.0 10
Leg Extension (Plate Loaded) 140.0 9
Leg Extension (Plate Loaded) 140.0 9
(W) Seated Overhead Press (Barbell) 95.0 5
Seated Overhead Press (Barbell) 135.0 5
Seated Overhead Press (Barbell) 135.0 3
Seated Overhead Press (Barbell) 115.0 5
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 7

Daily Steps: 3538

Jan. 5, 2026

Weight: 188.4

Weightlifting Rest Day.

Daily Steps: 4092

Jan. 6, 2026

Weight: 188.6

Program: Restful Push/Pull/Legs

Bulk Prep: Arms

  • 2x Bicep Curl (Cable)
  • 6x Triceps Pushdown (Cable - Straight Bar)
  • 4x Triceps Extension (Cable)
  • 3x Preacher Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 2x Hammer Curl (Cable)

More Detail

Exercise Weight Reps
(W) Bicep Curl (Cable) 130.0 6
(W) Bicep Curl (Cable) 110.0 6
(W) Triceps Pushdown (Cable - Straight Bar) 130.0 6
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 7
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Pushdown (Cable - Straight Bar) 185.0 8
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 10
Triceps Extension (Cable) 150.0 7
Preacher Curl (Barbell) 105.0 10
Preacher Curl (Barbell) 105.0 8
Preacher Curl (Barbell) 105.0 7
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 7
Hammer Curl (Cable) 150.0 10
Hammer Curl (Cable) 150.0 9

Daily Steps: 5021

Jan. 7, 2026

Weight: 188.8

Program: Restful Push/Pull/Legs

Bulk Part 2, Day 1: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 3x Meadows Row
  • 3x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 120.0 12
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 140.0 10
Lat Pulldown (Cable) 150.0 8
Meadows Row 100.0 8
Meadows Row 100.0 8
Meadows Row 100.0 6
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 8
Bench Press (Dumbbell) 90.0 6
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 10
Cable Fly (Flat Bench) 80.0 9
Shrug (Dumbbell) 80.0 18
Shrug (Dumbbell) 80.0 22
Shrug (Dumbbell) 80.0 24

Daily Steps: 6769

Jan. 8, 2026

Weight: 188.9

Weightlifting Rest Day.

Daily Steps: 5538

Jan. 9, 2026

Weight: 188.9

Program: Restful Push/Pull/Legs

Bulk Part 2, Day 3: Legs, Shoulders

  • 3x Lying Leg Curl (plate loaded)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Lying Leg Curl (plate loaded) 90.0 12
Lying Leg Curl (plate loaded) 90.0 10
Lying Leg Curl (plate loaded) 90.0 8
(W) Hack Squat 200.0 5
(W) Hack Squat 110.0 6
Hack Squat 250.0 7
Hack Squat 250.0 6
Hack Squat 250.0 6
Leg Press 340.0 12
Leg Press 340.0 12
Leg Press 340.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 12
Lateral Raise (Dumbbell) 35.0 10

Daily Steps: 5819