Workout and Weight History

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April 20, 2026

Weight: 181.8

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) 95.0 4
(W) Seated Overhead Press (Barbell) 45.0 6
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: 181.8

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: 180.9

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: 180.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:47)

Daily Steps: 5802

April 24, 2026

Weight: 180.6

Weightlifting Rest Day.

Daily Steps: 6074

April 25, 2026

Weight: 180.6

Weightlifting Rest Day.

Daily Steps: 2526

April 26, 2026

Weight: 180.6

Weightlifting Rest Day.

Daily Steps: 3031

April 27, 2026

Weight: 180.6

Program: Favorite 3-day, but with break outs

Basically Cutting Day 49: Legs

  • 3x Lying Leg Curl (plate loaded)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Leg Extension (Plate Loaded)
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Lying Leg Curl (plate loaded) 90.0 10
Lying Leg Curl (plate loaded) 90.0 9
Lying Leg Curl (plate loaded) 90.0 8
(W) Hack Squat 160.0 6
(W) Hack Squat 110.0 6
Hack Squat 200.0 8
Hack Squat 200.0 8
Hack Squat 200.0 5
Leg Press 340.0 10
Leg Press 340.0 10
Leg Press 340.0 9
Leg Extension (Plate Loaded) 160.0 8
Leg Extension (Plate Loaded) 140.0 9
Leg Extension (Plate Loaded) 140.0 8
Calf Raise (Hack Squat Machine) 290.0 13
Calf Raise (Hack Squat Machine) 290.0 10
Calf Raise (Hack Squat Machine) 290.0 7

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:31)
  • 🚶‍♂️ Outdoor Walk (0:14:27)

Daily Steps: 5800

April 28, 2026

Weight: 180.6

Program: Favorite 3-day, but with break outs

Basically Cutting Day 50: Arms

  • 3x Triceps X Cable Cross
  • 3x 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 9
Triceps X Cable Cross 60.0 8
Triceps X Cable Cross 60.0 10
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Bicep Curl (Cable) 160.0 8
Bicep Curl (Cable) 160.0 6
Bicep Curl (Cable) 140.0 10
Preacher Curl (Barbell) 110.0 5
Preacher Curl (Barbell) 95.0 8
Preacher Curl (Barbell) 95.0 6
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 6

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:13:27)

Daily Steps: 5147

April 29, 2026

Weight: 180.6

Program: Favorite 3-day, but with break outs

Basically Cutting Day 51: Back, Chest

  • 3x Pull Up
  • 3x Low Row (Cable)
  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 8
Pull Up 0.0 7
Low Row (Cable) 160.0 10
Low Row (Cable) 160.0 9
Low Row (Cable) 160.0 8
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 6
Bench Press (Dumbbell) 85.0 5
Cable Fly (Flat Bench) 70.0 14
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 11
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 9

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:04)

Daily Steps: 6804

April 30, 2026

Weight: 180.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 52: Shoulders

  • 4x Overhead Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 2x Lying Y Deltoid Raise

More Detail

Exercise Weight Reps
(W) Overhead Press (Barbell) 45.0 6
Overhead Press (Barbell) 115.0 7
Overhead Press (Barbell) 115.0 6
Overhead Press (Barbell) 115.0 5
Lateral Raise Heavy Partials 45.0 14
Lateral Raise Heavy Partials 45.0 14
Lateral Raise Heavy Partials 45.0 14
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Lying Y Deltoid Raise 35.0 12
Lying Y Deltoid Raise 35.0 10

Daily Steps: 5080

May 1, 2026

Weight: 179.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:10:04)

Daily Steps: 5361

May 2, 2026

Weight: 179.9

Program: Favorite 3-day, but with break outs

Basically Cutting Day 54: 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) 120.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 6
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 7
Incline Curl (Dumbbell) 45.0 10
Hammer Curl (Cable) 140.0 9
Hammer Curl (Cable) 140.0 8

Daily Steps: 6178

May 3, 2026

Weight: 179.9

Program: Favorite 3-day, but with break outs

Basically Cutting Day 55: 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 10
Pull Up 0.0 8
Pull Up 0.0 8
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 9
T Bar Row (Chest Supported) 90.0 7
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 70.0 10
Incline Bench Press (Dumbbell) 70.0 8
Incline Bench Press (Dumbbell) 70.0 6
Shrug (Dumbbell) 100.0 12
Shrug (Dumbbell) 100.0 10
Shrug (Dumbbell) 100.0 10

Daily Steps: 9391

May 4, 2026

Weight: 179.9

Program: Favorite 3-day, but with break outs

Basically Cutting Day 57: Legs

  • 3x Lying Leg Curl (plate loaded)
  • 5x Hack Squat
  • 3x Leg Press
  • 3x Leg Extension (Plate Loaded)
  • 3x Calf Raise (Hack Squat Machine)

More Detail

Exercise Weight Reps
Lying Leg Curl (plate loaded) 90.0 11
Lying Leg Curl (plate loaded) 90.0 8
Lying Leg Curl (plate loaded) 90.0 7
(W) Hack Squat 160.0 6
(W) Hack Squat 110.0 6
Hack Squat 200.0 10
Hack Squat 220.0 7
Hack Squat 220.0 6
Leg Press 360.0 8
Leg Press 360.0 8
Leg Press 360.0 6
Leg Extension (Plate Loaded) 140.0 10
Leg Extension (Plate Loaded) 140.0 8
Leg Extension (Plate Loaded) 140.0 8
Calf Raise (Hack Squat Machine) 220.0 14
Calf Raise (Hack Squat Machine) 220.0 12
Calf Raise (Hack Squat Machine) 220.0 11

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:13:59)

Daily Steps: 8257

May 5, 2026

Weight: 179.9

Weightlifting Rest Day.

Daily Steps: 6387

May 6, 2026

Weight: 179.9

Program: Favorite 3-day, but with break outs

Basically Cutting Day 59: Arms

  • 3x Tricep dip (machine)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 4x EZ Curl
  • 3x Triceps Extension (Cable)
  • 3x Preacher Curl (Machine)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
Tricep dip (machine) 170.0 15
Tricep dip (machine) 190.0 10
Tricep dip (machine) 190.0 11
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 9
(W) EZ Curl 85.0 10
EZ Curl 105.0 8
EZ Curl 105.0 8
EZ Curl 105.0 6
Triceps Extension (Cable) 140.0 9
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Preacher Curl (Machine) 125.0 11
Preacher Curl (Machine) 125.0 9
Preacher Curl (Machine) 110.0 10
Hammer Curl (Dumbbell) 47.5 8
Hammer Curl (Dumbbell) 47.5 9

Daily Steps: 6593

May 7, 2026

Weight: 179.9

Program: Favorite 3-day, but with break outs

Basically Cutting Day 60: Back, Chest

  • 4x Lat Pulldown (Cable)
  • 4x Decline press (plate loaded)
  • 3x Incline Bench Press (Dumbbell)
  • 2x Chest Fly
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 160.0 8
Decline press (plate loaded) 180.0 12
Decline press (plate loaded) 230.0 9
Decline press (plate loaded) 230.0 8
Decline press (plate loaded) 180.0 10
Incline Bench Press (Dumbbell) 70.0 7
Incline Bench Press (Dumbbell) 70.0 6
Incline Bench Press (Dumbbell) 70.0 6
Chest Fly 130.0 12
Chest Fly 130.0 10
Seated Row (Cable) 160.0 8
Seated Row (Cable) 160.0 8
Seated Row (Cable) 150.0 10

Daily Steps: 6937

May 8, 2026

Weight: 179.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:31)

Daily Steps: 6102

May 9, 2026

Weight: 180.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 62: Shoulders

  • 4x Seated Overhead Press (Dumbbell)
  • 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 (Dumbbell) 40.0 8
Seated Overhead Press (Dumbbell) 60.0 7
Seated Overhead Press (Dumbbell) 60.0 6
Seated Overhead Press (Dumbbell) 60.0 8
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 12
Incline Y-Deltoid Raises 30.0 10
Lying Y Deltoid Raise 35.0 10
Lying Y Deltoid Raise 35.0 9
Lying Y Deltoid Raise 35.0 8
Reverse Fly (Cable) 35.0 8
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 12

Daily Steps: 6109

May 10, 2026

Weight: 180.0

Weightlifting Rest Day.

Daily Steps: 3816

May 11, 2026

Weight: 180.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 64: 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 10
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 60.0 8
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 7
Skullcrusher (Barbell) 110.0 5
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 140.0 7
Preacher Curl (Barbell) 110.0 5
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 6
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 8

Daily Steps: 2824

May 12, 2026

Weight: 180.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 65: Back, Chest

  • 3x Pull Up
  • 3x Low Row (Cable)
  • 5x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Pull Up 0.0 8
Pull Up 0.0 7
Pull Up 0.0 5
Low Row (Cable) 160.0 10
Low Row (Cable) 160.0 9
Low Row (Cable) 160.0 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 4
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 2
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 8
Shrug (Dumbbell) 100.0 15
Shrug (Dumbbell) 100.0 11
Shrug (Dumbbell) 100.0 10

Daily Steps: 5875

May 13, 2026

Weight: 180.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 66: 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) 110.0 8
(W) Triceps Pushdown (Cable - Straight Bar) 140.0 6
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 12
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 45.0 6
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:17:40)

Daily Steps: 6332

May 14, 2026

Weight: 178.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:08)

Daily Steps: 5196