Workout and Weight History

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April 20, 2026

Weight: 181.6

Program: Favorite 3-day, but with break outs

Basically Cutting Day 42: Shoulders

  • 5x Seated Overhead Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Lying Y Deltoid Raise
  • 3x Reverse Fly (Cable)

More Detail

Exercise Weight Reps
(W) Seated Overhead Press (Barbell) 45.0 6
(W) Seated Overhead Press (Barbell) 95.0 4
Seated Overhead Press (Barbell) 135.0 3
Seated Overhead Press (Barbell) 115.0 7
Seated Overhead Press (Barbell) 115.0 5
Lateral Raise Heavy Partials 45.0 12
Lateral Raise Heavy Partials 45.0 11
Lateral Raise Heavy Partials 45.0 10
Incline Y-Deltoid Raises 30.0 11
Incline Y-Deltoid Raises 30.0 11
Incline Y-Deltoid Raises 30.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 9
Reverse Fly (Cable) 35.0 12
Reverse Fly (Cable) 35.0 10
Reverse Fly (Cable) 35.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:17:07)

Daily Steps: 6576

April 21, 2026

Weight: 181.6

Program: Favorite 3-day, but with break outs

Basically Cutting Day 43: Arms

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

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 150.0 6
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 10
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 6
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 50.0 10
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 5
Hammer Curl (Cable) 155.0 6
Hammer Curl (Cable) 135.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:17:42)

Daily Steps: 5905

April 22, 2026

Weight: 180.6

Program: Favorite 3-day, but with break outs

Basically Cutting Day 44: Back, Chest

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 5x 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 7
Pull Up 0.0 5
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 12
T Bar Row (Chest Supported) 85.0 10
(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 3
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 5
Shrug (Dumbbell) 100.0 14
Shrug (Dumbbell) 100.0 11
Shrug (Dumbbell) 100.0 7

Daily Steps: 4572

April 23, 2026

Weight: 180.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:47)

Daily Steps: 5802

April 24, 2026

Weight: 180.2

Weightlifting Rest Day.

Daily Steps: 4430