Workout and Weight History

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May 15, 2026

Weight: 178.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:51)

Daily Steps: 3857

May 16, 2026

Weight: 178.3

Program: Favorite 3-day, but with break outs

Basically cutting Day 69: 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 110.0 6
(W) Hack Squat 160.0 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

Daily Steps: 6990

May 17, 2026

Weight: 178.2

Weightlifting Rest Day.

Daily Steps: 6683

May 18, 2026

Weight: 178.2

Program: Favorite 3-day, but with break outs

Basically Cutting Day 71: Back, Chest

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 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 7
Pull Up 0.0 7
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 9
T Bar Row (Chest Supported) 85.0 9
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 7
Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 12
Shrug (Hex Bar) 240.0 17
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:18:43)

Daily Steps: 6374

May 19, 2026

Weight: 178.2

Program: Favorite 3-day, but with break outs

Basically Cutting Day 72: 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 8
Seated Overhead Press (Dumbbell) 60.0 7
Seated Overhead Press (Dumbbell) 60.0 7
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 15
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 11
Lying Y Deltoid Raise 32.5 11
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 8
Reverse Fly (Cable) 32.5 9
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 32.5 12

Daily Steps: 4194

May 20, 2026

Weight: 178.2

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:56)

Daily Steps: 4039

May 21, 2026

Weight: 178.2

Program: Favorite 3-day, but with break outs

Basically Cutting Day 74: 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) 140.0 6
(W) Triceps Pushdown (Cable - Straight Bar) 110.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 9
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 170.0 8
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 7
Bicep Curl (Barbell) 110.0 9
Bicep Curl (Barbell) 110.0 7
Bicep Curl (Barbell) 110.0 8
Incline Curl (Dumbbell) 50.0 9
Incline Curl (Dumbbell) 50.0 8
Incline Curl (Dumbbell) 50.0 6
Hammer Curl (Cable) 140.0 8
Hammer Curl (Cable) 140.0 9

Daily Steps: 4352

May 22, 2026

Weight: 178.2

Program: Favorite 3-day, but with break outs

Basically Cutting Day 75: 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 9
Pull Up 0.0 7
Pull Up 0.0 7
Low Row (Cable) 170.0 9
Low Row (Cable) 170.0 8
Low Row (Cable) 170.0 8
(W) Bench Press (Barbell) 185.0 4
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 225.0 3
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 10
Incline Bench Press (Dumbbell) 65.0 9
Shrug (Dumbbell) 100.0 18
Shrug (Dumbbell) 100.0 16
Shrug (Dumbbell) 100.0 12

Daily Steps: 5202

May 23, 2026

Weight: 178.2

Weightlifting Rest Day.

May 24, 2026

Weight: 178.2

Program: Favorite 3-day, but with break outs

Basically cutting Day 77: 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 8
Lying Leg Curl (plate loaded) 90.0 8
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 7
Hack Squat 200.0 5
Leg Press 290.0 12
Leg Press 290.0 10
Leg Press 290.0 11
Leg Extension (Plate Loaded) 115.0 12
Leg Extension (Plate Loaded) 115.0 10
Leg Extension (Plate Loaded) 115.0 10
Calf Raise (Hack Squat Machine) 290.0 12
Calf Raise (Hack Squat Machine) 290.0 11
Calf Raise (Hack Squat Machine) 290.0 9