-
3/12/24
160.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9
Seated Low Cable Rows:
110 x 12, 12, 12, 12
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 13
HS Seated High Rows:
45 + 10/side x 16
45 + 25/side x 14, 15, 12
Triceps Pushdowns: *v-bar*
50 x 15, 14, 14
Machine Hammer Preacher Curls:
40 x 12, 12, 12
Lying Leg Curls:
70 x 14, 14, 14, 14, 13
Leg Extensions: *3 second negatives* *alt machine*
100 x 15, 14, 14, 14, 14, 14
Seated DB Lateral Raises:
10s x 17, 17, 16, 16, 16
Machine Preacher Curls:
70 x 14, 15, 14
Twisting Cable Crunches:
120 x 10, 10, 10
-
3/14/24
160 lbs.
Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 12, 12, 12
Cable Lat Pullovers:
50 x 11, 11
Machine Leg Press: *paused*
350 x 9, 8, 8, 8, 8
Hip Thruster:
45 + 25/side x 8, 8, 8, 8, 7, 8
Nordic Leg Extensions:
BW x 8, 7, 6
Machine Leg Press Calf Raises: *paused*
300 x 9, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 15, 14, 14
Cable Curls:
80 x 14
60 x 11, 11
50 x 14, 14
Cable Overhead Triceps Extensions:
50 x 12, 12, 11, 11, 12
Weighted Roman Chair Leg Raises:
5/leg x 14, 14, 14
-
3/15/24
160 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 9, 9, 9, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 8, 8, 8
Back Extensions:
25 x 10, 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 14, 14
DB Skullcrushers:
15s x 12, 12, 12, 12, 12
Abductor Machine:
100 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 18, 18
Twisting Cable Crunches: *standing*
55 x 8, 9, 8
-
3/18/24
160 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 9, 9, 9, 9, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 7
Hip Thrusters:
45 + 25/side x 8, 8, 8, 8, 8, 7
Assisted Wide Grip Pullups:
70 x 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 7, 7, 6
Machine Rear Delt Flyes:
Hole on 5 x 11, 11, 12, 12, 11
Cable Triceps Pushdowns:
60 x 9, 8
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12, 11, 11
-
3/19/24
160 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9
Seated Low Cable Rows:
110 x 12, 10, 10, 9
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 14
HS Seated High Rows:
45 + 25/side x 15, 14, 14, 13
Triceps Pushdowns: *v-bar*
70 x 11
50 x 15, 13
Machine Hammer Preacher Curls:
40 x 13, 12, 12
Lying Leg Curls:
70 x 14, 14, 14, 14, 13
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 12, 12
Seated DB Lateral Raises:
10s x 17, 17, 16, 16, 16
Machine Preacher Curls:
70 x 14, 13, 13
Twisting Cable Crunches: *standing*
55 x 9, 9
Twisting Cable Crunches:
120 x 10(+1)
-
3/21/24
160 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 13, 13, 13
Cable Lat Pullovers:
50 x 12, 11
Machine Leg Press: *paused*
350 x 9, 9, 9, 8, 8
Hip Thruster:
45 + 25/side x 8, 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 7, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 15, 15, 14
Cable Curls:
50 x 15, 15, 15, 14, 14
Cable Overhead Triceps Extensions:
50 x 12, 12, 12, 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 13, 13
-
3/22/24
160 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 10, 10, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 9, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 8
Back Extensions:
25 x 11, 11, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 14, 14
DB Skullcrushers:
15s x 13, 12, 12, 12, 12
Abductor Machine:
100 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 116, 16
Twisting Cable Crunches: *standing*
55 x 10, 9, 10
-
3/24/24
158.4 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 9, 9, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 8
Hip Thrusters:
45 + 25/side x 9, 8, 8, 8, 8, 8
Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Rear Delt Flyes:
Hole on 5 x 12, 12, 12, 12, 11
Cable Triceps Pushdowns:
60 x 10, 8
Weighted Roman Chair Leg Raises:
5/leg x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12, 12, 12
-
3/25/24
159.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 9
Seated Low Cable Rows:
110 x 12, 12, 10, 10
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 14
HS Seated High Rows:
45 + 25/side x 15, 15, 14, 14
Triceps Pushdowns: *v-bar*
50 x 15, 15, 13
Machine Hammer Preacher Curls:
40 x 12, 12, 12
Lying Leg Curls:
70 x 14, 14, 14, 13, 13
Leg Extensions: *3 second negatives*
100 x 15, 15, 14, 14, 14, 13
Seated DB Lateral Raises:
10s x 17, 17, 17, 16, 16
Machine Preacher Curls:
70 x 14, 12, 12
Twisting Cable Crunches:
120 x 10, 10, 10
-
3/27/24
159.8 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 14, 13, 13
Cable Lat Pullovers:
50 x 12, 12
Machine Leg Press: *paused*
350 x 8, 8, 8, 8, 8
Hip Thruster:
45 + 25/side x 9, 9, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 9, 9, 7, 6, 6
Seated Calf Raises: *paused*
2 45s + 15 x 15, 12, 12
Cable Curls:
50 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
-
3/28/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 9
Back Extensions:
25 x 11, 11, 10, 10, 11, 10
Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 13, 14, 14
DB Skullcrushers:
15s x 13, 13, 12, 12, 12
Abductor Machine:
100 x 12, 11, 11
Machine Leg Press Calf Raises: *paused*
230 x 17, 17
Twisting Cable Crunches: *standing*
55 x 11, 10, 10
-
3/31/24
159.8 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10, 9, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 8, 8, 8, 8, 8
Hip Thrusters:
45 + 25/side x 9, 9, 8, 8, 8, 8
Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Rear Delt Flyes:
Hole on 5 x 13, 12, 12, 12, 12
Cable Triceps Pushdowns:
30 x 9, 9
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 13, 12, 12, 12, 12
-
4/1/24
159.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10
Seated Low Cable Rows:
110 x 13, 12, 12, 11
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 15
HS Seated High Rows:
45 + 25/side x 15, 15, 14, 14
Triceps Pushdowns: *v-bar*
50 x 15, 14, 14
Machine Hammer Preacher Curls:
40 x 14, 13, 12
Lying Leg Curls:
70 x 13, 14, 14, 13, 13
Leg Extensions: *3 second negatives*
100 x 15, 15, 14, 14, 14, 14
Seated DB Lateral Raises:
10s x 17, 17
12s x 12, 12, 13
Machine Preacher Curls:
70 x 13, 12, 12
Twisting Cable Crunches:
120 x 11, 11, 8
-
4/3/24
159.2 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 13
Cable Lat Pullovers:
50 x 13, 12
Machine Leg Press: *paused*
350 x 9, 8, 8, 8, 8
Hip Thruster:
45 + 25/side x 9, 9, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 7, 7, 6, 6
290 x 6
Seated Calf Raises: *paused*
2 45s + 15 x 15, 13, 13
Cable Curls:
50 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 13, 13
-
4/5/24
159 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9
Neutral Grip Pulldowns:
120 x 8, 8, 8, 8, 8
Back Extensions:
25 x 11, 10, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 15, 15, 15
DB Skullcrushers:
15s x 13, 13, 13, 12, 12
Abductor Machine:
100 x 12, 12, 11
Machine Leg Press Calf Raises: *paused*
230 x 17, 13
Twisting Cable Crunches:
120 x 11, 11, 10
-
4/7/24
161 lbs.
High Bar Smith Machine Squats: *paused*
135 x 10
185 x 8, 8, 7, 6
175 x 8
Smith Machine Floor Presses: *paused*
135 x 10
155 x 7, 6, 6, 6
145 x 8, 8
Hip Thrusters:
45 + 25/side x 9, 8, 8, 8, 8, 9
Underhand Lat Pulldowns:
99 x 11, 10, 10, 10, 11
Nordic Leg Extensions:
BW x 8, 8, 8
Machine Rear Delt Flyes:
75 x 9
60 x 11, 11, 10, 10
Cable Triceps Pushdowns:
16.5 x 12, 12
Decline Leg Raises:
BW x 8, 8, 8
Standing Calf Raises: *paused*
90 x 11, 11, 9
75 x 10, 10
Visiting my old hometown gym so using different equipment.
-
4/9/24
160.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 9
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 15
HS Seated Neutral Grip High Rows:
45 + 25/side x 13, 13, 11, 11
T-Bar Rows:
45 + 10 x 11, 10, 10, 9
Triceps Pushdowns: *v-bar*
50 x 14, 11, 11
Machine Hammer Preacher Curls:
40 x 14, 13, 13
Lying Leg Curls:
70 x 14, 14, 14, 14, 13
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 13, 13, 12
Seated DB Lateral Raises:
12s x 13, 13, 13, 13, 12
Machine Preacher Curls:
70 x 13, 11, 11
Twisting Cable Crunches: *standing*
55 x 10( +1), 8(+1), 8(+1)
-
4/10/24
159.8 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 14
Cable Lat Pullovers:
50 x 13, 12
Machine Leg Press: *paused*
350 x 9, 9, 8, 8, 8
Hip Thruster:
45 + 25/side x 9, 9, 9, 8, 8, 8
Nordic Leg Extensions:
BW x 7, 7, 7
Machine Leg Press Calf Raises: *paused*
290 x 7
Standing Calf Raises: *paused*
80 x 7, 7, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 15, 14, 13
Cable Curls:
60 x 12, 12, 12, 12, 12
Cable Overhead Triceps Extensions:
50 x 13, 13, 13, 13, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 13
-
4/12/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 11, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 9, 9, 9
Neutral Grip Pulldowns:
120 x 9, 8, 8, 8, 8
Back Extensions:
25 x 11, 11, 11, 11, 10, 10
Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 15, 15, 15
DB Skullcrushers:
15s x 13, 13, 12, 12, 12
Abductor Machine:
100 x 12, 12, 12
Standing Calf Raises: *paused*
40 x 15, 15
Twisting Cable Crunches:
120 x 11, 11, 10
-
4/14/24
159.8 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10, 10, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 8, 8, 8, 8
Hip Thrusters:
45 + 25/side x 9, 9, 9, 9, 9, 8
Underhand Grip Lat Pulldowns:
100 x 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 8, 7
Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 13, 13, 12
Cable Triceps Pushdowns:
30 x 9, 9
Weighted Roman Chair Leg Raises:
5/leg x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
250 x 13, 13, 12, 12, 12
-
4/15/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
170 x 12, 12, 11
HS Seated Neutral Grip High Rows:
45 + 25/side x 12, 12, 12, 11
T-Bar Rows:
45 + 10 x 12, 12, 12, 12
Triceps Pushdowns: *v-bar*
50 x 14, 13, 13
Machine Hammer Preacher Curls:
40 x 14, 14, 13
Lying Leg Curls:
70 x 14, 13, 13, 13, 13
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 13, 14
Seated DB Lateral Raises:
12s x 13, 13, 13, 13, 13
Machine Preacher Curls:
70 x 13, 13, 12
Twisting Cable Crunches:
120 x 11, 10
Decline Twisting Situps:
10 x 7(+1)
