-
10/14/21
166 lbs.
HS Chest Flies:
90 x 10
135 x 16, 14, 14
Machine Lat Pullovers:
140 x 15, 15
Belted Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 10
DB Hip Thrusts:
110 x 11, 11, 11, 11, 11, 11
Leg Extensions:
180 x 13, 13, 13
Standing Calf Raises: *paused*
180 x 11, 11, 11, 11, 10
Seated Calf Raises: *paused*
2 45s x 13, 13, 12
Machine Preacher Curls:
120 x 9, 9, 9, 9, 9
Cable Overhead V-Bar Triceps Extensions:
70 x 10, 10, 9, 10, 10
Twisting Decline Situps:
30 x 13, 13, 12(+1)
-
10/17/21
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 13, 13, 12, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 14, 13
Back Extensions:
45 x 11, 11, 11, 10, 10, 10
Cable Wide Grip Pulldowns:
80 x 11, 11, 11, 11, 12
Leg Extensions:
160 x 16, 16, 16, 16, 16, 17
Face Pulls:
40 x 13, 13, 13, 13, 13
Abductor Machine:
150 x 13, 13, 13
Standing Calf Raises: *paused*
150 x 18, 18
Roman Chair Leg Raises:
BW x 15, 15, 15
-
10/18/21
165.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 8, 8, 8, 8, 8, 7
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 18, 18, 18, 18, 18
DB Hip Thrusts:
110 x 12, 12, 12, 12, 12, 12
Neutral Close Grip Pulldowns:
150 x 16, 16, 16, 16, 15
Leg Extensions:
180 x 14, 14, 13
Seated DB Hammer Curls:
30s x 18, 18, 17, 17, 17
Triceps Pushdowns:
50 x 17, 17
Twisting Weighted Situps:
BW + 30 x 13, 13, 13
Standing Calf Raises: *paused*
165 x 18, 17, 17
-
10/20/21
165.6 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 8, 8, 8, 8, 8
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 11, 11, 11, 10, 11
Back Extensions:
45 x 11, 11, 11, 11, 10, 10.75
T-Bar Low Rows:
45 x 15, 15, 15, 15, 14
Seated Leg Curls:
130 x 12, 12, 12, 11, 11
Leg Extensions:
160 x 17, 17, 17, 16, 16, 17
Wide Grip Upright Rows:
80 x 14, 14, 14, 14, 13
Incline DB Curls:
20s x 18, 18, 17
Roman Chair Leg Raises:
BW x 16, 15, 15
-
10/21/21
164.4 lbs.
HS Chest Flies:
90 x 10
135 x 16, 15, 15
Machine Lat Pullovers:
140 x 15, 13
Belted Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 11
DB Hip Thrusts:
110 x 13, 13, 13, 13, 13, 13
Leg Extensions:
180 x 14, 14, 14
Standing Calf Raises: *paused*
180 x 11, 11, 11, 11, 12
Seated Calf Raises: *paused*
2 45s x 13, 12, 12
Machine Preacher Curls:
120 x 10, 10, 9, 9, 9
Cable Overhead V-Bar Triceps Extensions:
70 x 10, 10, 10, 10, 11
Twisting Decline Situps:
30 x 14, 13, 13
-
10/24/21
163 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 13, 13, 13, 13, 13, 13
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 13, 12
Back Extensions:
45 x 11, 11, 11, 11, 11, 10
Cable Wide Grip Pulldowns:
80 x 12, 12, 11, 11, 12
Leg Extensions:
160 x 17, 17, 15, 15, 16, 16
Face Pulls:
40 x 14, 14, 14, 13, 13
Abductor Machine:
150 x 14, 13, 13
Standing Calf Raises: *paused*
150 x 19, 19
Roman Chair Leg Raises:
BW x 16, 16, 16
-
10/25/21
163.0 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 8, 8, 8, 8, 8, 8
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 20, 19, 19, 19, 19
DB Hip Thrusts:
110 x 14, 14, 14, 14, 13, 13
Neutral Close Grip Pulldowns:
150 x 16, 16, 16, 16, 16
Leg Extensions:
180 x 15, 14, 14
Seated DB Hammer Curls:
30s x 18, 18, 18, 18, 17
Triceps Pushdowns:
50 x 18, 17
Twisting Weighted Situps:
BW + 30 x 14, 14, 13
Standing Calf Raises: *paused*
165 x 18, 18, 18
-
10/27/21
165.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 9, 9, 8, 8, 8
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 11, 11, 11, 11, 11
Back Extensions:
45 x 12, 12, 11, 11, 11, 11
T-Bar Low Rows:
45 x 15, 15, 15, 15, 15
Seated Leg Curls:
130 x 12, 12, 12, 12, 11
Leg Extensions:
160 x 17, 17, 17, 17, 17, 17
DB Upright Rows:
25s x 9, 9, 8, 8, 8
Incline DB Curls:
20s x 18, 18, 18
Roman Chair Leg Raises:
BW x 17, 17, 16.5
-
10/28/21
165.8 lbs.
HS Chest Flies:
90 x 10
135 x 16, 15, 12
Machine Lat Pullovers:
140 x 15, 14
Belted Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 11
DB Hip Thrusts:
110 x 14, 14, 14, 14, 14, 14
Leg Extensions:
180 x 15, 15, 14.75
Standing Calf Raises: *paused*
180 x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s x 13, 13, 12
Machine Preacher Curls:
120 x 10, 10, 10, 10, 10
Cable Overhead V-Bar Triceps Extensions:
70 x 11, 11, 11, 11, 11
Twisting Decline Situps:
30 x 14, 8, 8
Regressed on my situps here.
-
10/31/21
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 14, 14, 13, 13, 13, 13
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 14, 13
Back Extensions:
45 x 12, 12, 12, 11, 11, 10.75
Cable Wide Grip Pulldowns:
80 x 12, 12, 12, 12, 11
Leg Extensions:
160 x 18, 18, 17, 17, 17, 17
Face Pulls:
40 x 14, 14, 14, 14, 13
Abductor Machine:
150 x 14, 14, 15
Standing Calf Raises: *paused*
150 x 20, 20
Roman Chair Leg Raises:
BW x 17, 17, 16
-
11/1/21
167.4 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 8, 8, 8
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 20, 20, 20, 20, 20
DB Hip Thrusts:
110 x 16, 15, 15, 15, 15, 15
Neutral Close Grip Pulldowns:
150 x 17, 16, 16, 16, 16
Leg Extensions:
180 x 15, 15, 14
Seated DB Hammer Curls:
30s x 18, 18, 18, 18, 17.75
Triceps Pushdowns:
50 x 18, 18
Twisting Weighted Situps:
BW + 30 x 14, 14, 14
Standing Calf Raises: *paused*
165 x 19, 19, 18
-
11/3/21
168.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 9, 9, 9, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 11, 11, 11
Back Extensions:
45 x 12, 12, 12, 12, 12, 12
T-Bar Low Rows:
45 + 15 x 12, 12, 12, 12, 12
Seated Leg Curls:
130 x 12, 12, 12, 12, 12
Leg Extensions:
160 x 18, 18, 17, 18, 17, 18
Wide Grip Cable Upright Rows:
80 x 14, 14, 14, 14, 14
Incline DB Curls:
20s x 19
30s x 10, 10
Roman Chair Leg Raises:
BW x 17, 17, 17
-
11/4/21
168.2 lbs.
HS Chest Flies:
90 x 10
135 x 16, 15, 15
Machine Lat Pullovers:
140 x 15, 14
Belted Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 12
DB Hip Thrusts:
120 x 12, 12, 12, 12, 12, 12
Leg Extensions:
180 x 15, 15, 15
Standing Calf Raises: *paused*
210 x 8, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s x 13, 13, 13
Machine Preacher Curls:
120 x 11, 11, 11, 10, 10
Cable Overhead V-Bar Triceps Extensions:
70 x 12, 12, 11, 11, 11
Twisting Decline Situps:
30 x 15, 15, 13
Surgical (right) hip has been bothering me some over the past week. Hoping that it soon subsides.
-
11/7/21
165.2 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 14, 14, 14, 14, 14
Low Bar Good Mornings:
125 x 9
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 15, 14
Back Extensions:
55 x 8, 8, 8, 8, 8, 8
Cable Wide Grip Pulldowns:
80 x 12, 12, 12, 12, 12
Leg Extensions:
160 x 18, 18, 18, 18, 18, 17
Face Pulls:
40 x 14, 14, 14, 14, 14
Abductor Machine:
150 x 15, 15, 15
Standing Calf Raises: *paused*
180 x 15, 14
Roman Chair Leg Raises:
BW x 18, 18, 17
-
11/8/21
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 9, 9, 7
Leg Press: *paused*
45/side x 10
3 45s/side x 13, 13, 13, 12, 12
DB Hip Thrusts:
120 x 13, 12, 13, 13, 13, 12
Neutral Close Grip Pulldowns:
150 x 17, 17, 16, 16, 16
Leg Extensions:
180 x 15, 15, 15
Seated DB Hammer Curls:
30s x 18, 18, 18, 18, 19
Triceps Pushdowns:
50 x 19, 18
Twisting Weighted Situps:
BW + 30 x 15, 15, 14
Standing Calf Raises: *paused*
165 x 19, 19, 19
-
11/10/21
166.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 9, 9, 9, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 11, 11
Back Extensions:
55 x 9, 9, 9, 8, 8, 8
T-Bar Low Rows:
45 + 15 x 13, 13, 12, 12, 12
Seated Leg Curls:
130 x 13, 13, 12, 13, 12
Leg Extensions:
160 x 18, 18, 18, 18, 18, 18
Wide Grip Cable Upright Rows:
80 x 15, 15, 14, 14, 14
Incline DB Curls:
30s x 11, 10, 10
Roman Chair Leg Raises:
BW x 18, 18, 18
-
11/11/21
166.8 lbs.
HS Chest Flies:
90 x 10
150 x 12, 11, 12
Machine Lat Pullovers:
140 x 15, 15
Belted Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 8, 8
DB Hip Thrusts:
120 x 13, 13, 13, 13, 13, 12
Leg Extensions:
190 x 12, 12, 11.75
Standing Calf Raises: *paused*
210 x 8, 9, 9, 9, 8
Seated Calf Raises: *paused*
2 45s x 14, 15, 14
Machine Preacher Curls:
120 x 11, 11, 11, 11, 11
Cable Overhead V-Bar Triceps Extensions:
70 x 12, 12, 12, 12, 12
Twisting Decline Situps:
30 x 15, 15, 14
-
11/14/21
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 15, 15, 16, 14
Nautilus Incline Presses:
25/side x 10
70/side x 16, 16, 15
Back Extensions:
55 x 10, 9, 9, 9
Cable Wide Grip Pulldowns:
80 x 13, 13, 13
Leg Extensions:
160 x 19, 19, 18, 19
Face Pulls:
40 x 16, 16, 16
Abductor Machine:
150 x 16, 16, 16
Standing Calf Raises: *paused*
180 x 15, 15
Roman Chair Leg Raises:
BW x 19, 18, 18.75
First session of the deload week.
-
11/15/21
164.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 14, 14, 14
DB Hip Thrusts:
120 x 14, 14, 14, 14
Neutral Close Grip Pulldowns:
150 x 18, 18, 17
Leg Extensions:
190 x 12, 13, 14
Seated DB Hammer Curls:
30s x 19, 19, 18
Triceps Pushdowns:
50 x 19, 19
Twisting Cable Crunches:
110 x 11, 12, 12 (+2)
Standing Calf Raises: *paused*
165 x 20, 20, 20
-
11/17/21
166.6 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 11, 10, 11
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 13, 12
Back Extensions:
55 x 10, 10, 10, 10
T-Bar Low Rows:
45 + 15 x 14, 14, 13
Seated Leg Curls:
130 x 14, 14, 14
Leg Extensions:
160 x 19, 19, 17
Wide Grip Cable Upright Rows:
80 x 16, 16, 16
Incline DB Curls:
30s x 11, 11, 12
Roman Chair Leg Raises:
BW x 19, 19, 19.25
-
11/18/21
167.4 lbs.
HS Chest Flies:
90 x 10
150 x 12, 12, 11
Machine Lat Pullovers:
140 x 16, 15
Belted Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9
DB Hip Thrusts:
120 x 15, 14, 15
Leg Extensions:
190 x 14, 14, 13
Standing Calf Raises: *paused*
210 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s x 15, 15, 14
Machine Preacher Curls:
120 x 12, 12, 12
Cable Overhead V-Bar Triceps Extensions:
70 x 13, 13, 13
Twisting Cable Crunches:
110 x 12, 12, 12(+2)
-
11/20/21
167.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 15, 15, 15, 14, 14, 14
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 14, 14, 14
Back Extensions:
55 x 9, 9, 9, 9, 9, 9
Cable Wide Grip Pulldowns:
100 x 9, 9, 9, 9, 9
Leg Extensions:
160 x 19, 19, 18, 18, 18, 19
Face Pulls:
40 x 15, 15, 15, 15, 15
Abductor Machine:
150 x 17, 16, 18
Standing Calf Raises: *paused*
180 x 16, 15
Roman Chair Leg Raises:
BW x 20, 20, 19
-
11/22/21
165.6 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 9, 9, 8
Leg Press: *paused*
45/side x 10
3 45s/side x 14, 14, 14, 14, 14
DB Hip Thrusts:
120 x 13, 13, 13, 13, 13, 13
Neutral Close Grip Pulldowns:
150 x 17, 17, 17, 17, 16
Leg Extensions:
190 x 12, 13, 14
Seated DB Hammer Curls:
30s x 19, 19, 19, 19, 19
Triceps Pushdowns:
50 x 20, 20
Twisting Cable Crunches:
110 x 13, 12(+1), 13(+2)
Standing Calf Raises: *paused*
180 x 16, 16, 15
-
11/24/21
166.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 11
Back Extensions:
55 x 10, 10, 10, 9, 9, 9
T-Bar Low Rows:
45 + 15 x 13, 13, 13, 13, 13
Seated Leg Curls:
130 x 13, 13, 13, 12, 13
Leg Extensions:
160 x 19, 19, 19, 19, 19, 18
Dumbbell Upright Rows:
25s x 9, 9, 9, 9, 9
Incline DB Curls:
30s x 12, 12, 11
Roman Chair Leg Raises:
BW x 20, 20, 20
-
11/25/21
163.6 lbs.
HS Chest Flies:
90 x 10
150 x 12, 12, 11
Machine Lat Pullovers:
155 x 9, 10
Belted Squats:
45/side x 10
2 45s + 25/side x 9, 9, 8, 8, 8
DB Hip Thrusts:
120 x 14, 13, 13, 13, 13, 13
Leg Extensions:
190 x 14, 14, 14
Standing Calf Raises: *paused*
210 x 9, 9, 9, 9, 10
Seated Calf Raises: *paused*
2 45s x 15, 14, 14
Machine Preacher Curls:
120 x 11, 11, 11, 11, 12
Cable Overhead V-Bar Triceps Extensions:
70 x 13, 13, 13, 13, 12
Twisting Cable Crunches:
110 x 13, 13, 12(+1)
-
11/28/21
167.6 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 15, 15, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
70/side x 16, 15, 15, 15, 15
Back Extensions:
55 x 10, 10, 10, 10, 10, 9
Cable Wide Grip Pulldowns:
100 x 10, 10, 10, 10, 9
Leg Extensions:
160 x 19, 19, 19, 19, 19, 19
Face Pulls:
40 x 16, 16, 16, 15, 16
Abductor Machine:
150 x 18, 17, 19
Standing Calf Raises: *paused*
180 x 16, 16
Roman Chair Leg Raises:
BW+5/leg x 8, 9, 9
Bringing the ankle weights out for the roman chair leg raises since my reps are getting too high for my liking.
-
11/29/21
166.8 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 9, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 15, 15, 15, 15, 16
DB Hip Thrusts:
120 x 14, 14, 14, 14, 14, 14
Neutral Close Grip Pulldowns:
150 x 17, 17, 17, 17, 17
Leg Extensions:
190 x 15, 14, 14
Seated DB Hammer Curls:
30s x 20, 17, 17, 17, 17
Triceps Pushdowns:
60 x 8, 8
Twisting Cable Crunches:
110 x 13, 13, 13 (+2)
Standing Calf Raises: *paused*
180 x 16, 16, 16
-
12/1/21
165.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12
Back Extensions:
55 x 10, 10, 10, 10, 10, 10
T-Bar Low Rows:
45 + 15 x 14, 14, 13, 13, 13
Seated Leg Curls:
130 x 13, 13, 13, 12, 13
Leg Extensions:
160 x 20, 20, 19, 19, 19, 20
Dumbbell Upright Rows:
25s x 10, 10, 9, 9, 9
Incline DB Curls:
30s x 12, 12, 11.25
Roman Chair Leg Raises:
BW+5/leg x 9, 9, 9.25
-
12/2/21
164.4 lbs.
HS Chest Flies:
90 x 10
150 x 12, 12, 12
Machine Lat Pullovers:
155 x 10, 11
Hack Squats:
45/side x 10
2 45s/side x 9, 9, 9, 8, 8
DB Hip Thrusts:
120 x 15, 15, 14, 14, 14, 14
Leg Extensions:
190 x 13, 15, 15
Standing Calf Raises: *paused*
210 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
2 45s x 15, 15, 15
Machine Preacher Curls:
120 x 12, 12, 12, 12, 13
Cable Overhead V-Bar Triceps Extensions:
70 x 13, 13, 13, 13, 13
Twisting Cable Crunches:
110 x 14, 14, 14 (+2)
Switching from belted squats to hack squats since these are beginning to feel stale.
-
12/5/21
165.2 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 11
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 12
Back Extensions:
55 x 11, 10, 10, 10, 10, 10
Cable Wide Grip Pulldowns:
100 x 10, 10, 10, 10, 10
Leg Extensions:
160 x 20, 20, 20, 20, 19, 19
Face Pulls:
60 x 9, 9, 9, 8, 9
Abductor Machine:
150 x 19, 18, 18
Standing Calf Raises: *paused*
180 x 17, 17
Roman Chair Leg Raises:
BW+5/leg x 10, 9, 9