Workout and Weight History

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May 15, 2026

Weight: 178.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:51)

Daily Steps: 3857

May 16, 2026

Weight: 178.6

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 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

Daily Steps: 6990

May 17, 2026

Weight: 178.5

Weightlifting Rest Day.

Daily Steps: 6683

May 18, 2026

Weight: 178.4

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: 178.3

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: 178.3

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:56)

Daily Steps: 4039

May 21, 2026

Weight: 178.3

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: 178.3

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: 178.3

Weightlifting Rest Day.

Daily Steps: 2570

May 24, 2026

Weight: 178.3

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

Daily Steps: 4683

May 25, 2026

Weight: 178.3

Program: Favorite 3-day, but with break outs

Basically Cutting Day 78: 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 11
Triceps X Cable Cross 60.0 10
Triceps X Cable Cross 62.5 8
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 6
Skullcrusher (Barbell) 95.0 8
Bicep Curl (Cable) 160.0 10
Bicep Curl (Cable) 160.0 9
Bicep Curl (Cable) 160.0 7
Preacher Curl (Barbell) 95.0 9
Preacher Curl (Barbell) 95.0 7
Preacher Curl (Barbell) 95.0 4
Hammer Curl (Dumbbell) 45.0 10
Hammer Curl (Dumbbell) 45.0 9

Daily Steps: 5371

May 26, 2026

Weight: 178.3

Program: Favorite 3-day, but with break outs

Basically Cutting Day 79: 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 8
T Bar Row (Chest Supported) 85.0 10
T Bar Row (Chest Supported) 85.0 9
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 80.0 9
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 10
Shrug (Hex Bar) 240.0 15
Shrug (Hex Bar) 240.0 14
Shrug (Hex Bar) 240.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:16:43)
  • 🚶‍♂️ Outdoor Walk (0:15:36)

Daily Steps: 8060

May 27, 2026

Weight: 178.3

Program: Favorite 3-day, but with break outs

Basically Cutting Day 80: S4: 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 9
Seated Overhead Press (Dumbbell) 60.0 7
Seated Overhead Press (Dumbbell) 60.0 5
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 13
Incline Y-Deltoid Raises 30.0 11
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 11
Lying Y Deltoid Raise 32.5 10
Lying Y Deltoid Raise 32.5 8
Lying Y Deltoid Raise 32.5 9
Reverse Fly (Cable) 32.5 10
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:17:02)

Daily Steps: 6993

May 28, 2026

Weight: 177.4

Program: Favorite 3-day, but with break outs

Basically Cutting Day 81: 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: 4787

May 29, 2026

Weight: 177.4

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:16:25)

Daily Steps: 4173

May 30, 2026

Weight: 177.4

Program: Favorite 3-day, but with break outs

Basically Cutting Day 83: S4: Back, Chest 1

  • 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 5
Low Row (Cable) 170.0 9
Low Row (Cable) 170.0 9
Low Row (Cable) 170.0 9
(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) 65.0 11
Incline Bench Press (Dumbbell) 65.0 9
Incline Bench Press (Dumbbell) 65.0 8
Shrug (Dumbbell) 100.0 20
Shrug (Dumbbell) 100.0 18
Shrug (Dumbbell) 100.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:16:51)

Daily Steps: 6125

May 31, 2026

Weight: 177.4

Program: Favorite 3-day, but with break outs

Basically Cutting Day 84: S4: Arms 1

  • 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 60.0 12
Triceps X Cable Cross 62.5 10
(W) Skullcrusher (Barbell) 85.0 6
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 7
Skullcrusher (Barbell) 105.0 6
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 8
Bicep Curl (Cable) 150.0 8
Preacher Curl (Barbell) 85.0 10
Preacher Curl (Barbell) 85.0 8
Preacher Curl (Barbell) 85.0 8
Hammer Curl (Dumbbell) 40.0 10
Hammer Curl (Dumbbell) 40.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:16:38)

Daily Steps: 9203

June 1, 2026

Weight: 177.4

Program: Favorite 3-day, but with break outs

Basically Cutting Day 85: S4: Legs

  • 3x Lying Leg Curl (plate loaded)
  • 4x 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 9
Lying Leg Curl (plate loaded) 90.0 9
(W) Hack Squat 110.0 8
Hack Squat 160.0 11
Hack Squat 180.0 8
Hack Squat 200.0 5
Leg Press 290.0 12
Leg Press 290.0 11
Leg Press 290.0 11
Leg Extension (Plate Loaded) 115.0 15
Leg Extension (Plate Loaded) 115.0 12
Leg Extension (Plate Loaded) 115.0 12
Calf Raise (Hack Squat Machine) 290.0 10
Calf Raise (Hack Squat Machine) 290.0 10
Calf Raise (Hack Squat Machine) 290.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:15:18)
  • 🚶‍♂️ Outdoor Walk (0:16:57)

Daily Steps: 8028

June 2, 2026

Weight: 177.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 86: S4: Back, Chest 2

  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)

More Detail

Exercise Weight Reps
Pull Up 0.0 10
Pull Up 0.0 8
Pull Up 0.0 5
T Bar Row (Chest Supported) 85.0 8
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 5
Cable Fly (Flat Bench) 70.0 11
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:49)

Daily Steps: 6688

June 3, 2026

Weight: 177.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:17:32)

Daily Steps: 4661

June 4, 2026

Weight: 177.0

Weightlifting Rest Day.

Daily Steps: 5644

June 5, 2026

Weight: 177.0

Program: Favorite 3-day, but with break outs

Basically Cutting Day 89: S4: Arms 2

  • 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 7
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Pushdown (Cable - Straight Bar) 150.0 10
Triceps Pushdown (Cable - Straight Bar) 150.0 9
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 11
Triceps Extension (Cable) 130.0 10
Bicep Curl (Barbell) 95.0 12
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 105.0 8
Incline Curl (Dumbbell) 45.0 9
Incline Curl (Dumbbell) 45.0 10
Incline Curl (Dumbbell) 45.0 8
Hammer Curl (Cable) 140.0 10
Hammer Curl (Cable) 140.0 7

Daily Steps: 7805

June 6, 2026

Weight: 176.8

Program: Favorite 3-day, but with break outs

Basically Cutting Day 90: Back, Chest

  • 3x Meadows Row
  • 3x Seated Row (Cable)
  • 4x Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Meadows Row 75.0 12
Meadows Row 75.0 12
Meadows Row 75.0 9
Seated Row (Cable) 160.0 8
Seated Row (Cable) 160.0 8
Seated Row (Cable) 150.0 10
(W) Bench Press (Dumbbell) 60.0 8
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 6
Bench Press (Dumbbell) 80.0 6
Cable Fly (Flat Bench) 70.0 12
Cable Fly (Flat Bench) 70.0 10
Cable Fly (Flat Bench) 70.0 10
Shrug (Hex Bar) 240.0 12
Shrug (Hex Bar) 240.0 10
Shrug (Hex Bar) 240.0 10

Daily Steps: 4863

June 7, 2026

Weight: 176.8

Program: Favorite 3-day, but with break outs

Basically Cutting Day 91: S4: Shoulders

  • 4x Seated Overhead Press (Dumbbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Lateral Raise (Cable)
  • 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 6
Lateral Raise Heavy Partials 45.0 16
Lateral Raise Heavy Partials 45.0 14
Lateral Raise Heavy Partials 45.0 13
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Lateral Raise (Cable) 32.5 10
Reverse Fly (Cable) 30.0 12
Reverse Fly (Cable) 30.0 10
Reverse Fly (Cable) 30.0 12

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:18:07)

Daily Steps: 5461

June 8, 2026

Weight: 176.8

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk (0:14:58)

Daily Steps: 6963