
9/28/22
166.4 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 16, 16, 15
Lat Prayers:
40 x 12, 12
Pendulum Squats:
Carriage x 10
45 + 10 x 8, 8, 7, 8, 8
BB Glute Bridges:
165 x 8, 8, 7, 7, 7, 7
Leg Extensions:
90 x 13, 13, 14
Standing Calf Raises: *paused*
100 x 10, 10, 9, 9, 10
Seated Calf Raises: *paused*
2 45s + 25 x 9, 8, 9
Machine Preacher Curls:
70 x 12, 12, 12, 12, 13
Overhead Machine Triceps Extensions:
40 x 14, 14, 14, 14, 14
Twisting Hanging Leg Raises:
BW x 6, 6, 6(+1)

9/29/22
165.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 10, 10, 10, 10
HS Incline Presses: *paused*
45/side x 10
45/side x 18, 18, 18, 18, 18
Close Grip Pulldowns:
90 x 15, 15, 15, 15, 14
Reverse Hyperextensions:
BW x 10, 10, 10, 10, 10, 10
Leg Extensions:
75 x 15, 15, 15, 15, 15, 15
HS Rear Delt Flies:
70 x 16, 15, 16, 16, 16
Abductor Machine:
50 x 21
60 x 16, 16
Standing Calf Raises: *paused*
60 x 20, 19
Machine Crunches:
45 x 15, 15, 15

10/1/22
164.6 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 14, 14, 14, 14, 15
Neutral Grip Bench Press: *paused*
25/side x 10
45/side x 9, 9, 8, 9, 8, 8
BB Glute Bridges:
165 x 8, 8, 8, 8, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 11, 11, 11
Leg Extensions:
90 x 14, 14, 14
DB Hammer Curls:
40s x 9, 9, 9, 9, 9
Triceps Pushdowns:
30 x 15, 15
Twisting Hanging Leg Raises:
BW x 7, 7, 6(+1)
Standing Calf Raises: *paused*
100 x 12, 12, 11

10/3/22
166.4 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 9, 9, 9, 9, 9
HS Incline Presses:
45/side x 10
45 + 25/side x 12, 12, 12, 11, 12, 11
Medium Grip Cable Rows:
80 x 15, 15, 15, 15, 14
Triceps Pushdowns: *straight bar*
45 x 13, 13, 13
Supinating DB Curls:
35s x 15, 15, 15
Lying Leg Curls:
80 x 13, 13, 13, 13, 13
Leg Extensions:
75 x 16, 16, 15, 15, 15, 16
Arsenal Lateral Raises:
40 x 12, 12, 12, 11, 11
Machine Incline Curls:
50 x 21, 20, 22

10/4/22
167.4 lbs.
Arsenal Chest Flies:
Carriage x 10
35/side x 12, 12, 12
Lat Prayers:
40 x 13, 13
Pendulum Squats:
Carriage x 10
45 + 10 x 8, 8, 8, 8, 8
BB Glute Bridges:
165 x 9, 9, 8, 8, 8, 8
Leg Extensions:
90 x 15, 15, 15
Standing Calf Raises: *paused*
100 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
2 45s + 25 x 9, 9, 9
Machine Preacher Curls:
90 x 8, 8, 8, 8, 7
Overhead Machine Triceps Extensions:
40 x 15, 15, 15, 14, 14
Twisting Hanging Leg Raises:
BW x 7, 7, 7

10/6/22
167.0 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 11, 11, 11, 11, 11, 11
HS Incline Presses: *paused*
45/side x 10
45/side x 19, 19, 19, 19, 18
Close Grip Pulldowns:
90 x 15, 15, 15, 15, 14
Reverse Hyperextensions:
BW x 11, 11, 10, 10, 10, 10
Leg Extensions:
75 x 16, 16, 16, 16, 16, 17
HS Rear Delt Flies:
80 x 12, 12, 12, 12, 12
Abductor Machine:
60 x 17, 17, 20
Standing Calf Raises: *paused*
60 x 20, 20
Machine Crunches:
45 + 10 x 12, 12, 12

10/8/22
Hack Squats: *paused*
45/side x 10
45 + 25/side x 12, 12, 12, 12, 11
DB Floor Presses: *paused*
45s x 10
80s x 6, 6, 6, 6, 6, 6
BB Glute Bridges:
165 x 9, 9, 9, 8, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 12, 10, 9
Leg Extensions:
90 x 12, 11, 13
DB Hammer Curls:
35s x 12, 13, 12, 12, 12
Triceps Pushdowns:
25 x 14, 14
Twisting Decline Situps:
8 x 6, 6, 6
Standing Calf Raises: *paused*
90 x 9, 9, 9
On the road and outside my normal training environment.

10/10/22
165.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 10, 10, 9, 9, 9
HS Incline Presses:
45/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 12
Medium Grip Cable Rows:
80 x 15, 15, 15, 14
HS Rows:
45/side x 14
Triceps Pushdowns: *straight bar*
45 x 14, 14, 14
Supinating DB Curls:
35s x 15, 15, 12
Lying Leg Curls:
80 x 14, 14, 14, 13, 14
Leg Extensions:
75 x 17, 16, 17, 17, 17, 16
Arsenal Lateral Raises:
40 x 12, 12, 12, 12, 11
Machine Incline Curls:
60 x 15, 16, 16

10/12/22
167.8 lbs.
Arsenal Chest Flies:
Carriage x 10
35/side x 13, 13, 13
Lat Prayers:
40 x 15, 14
Pendulum Squats:
Carriage x 10
45 + 10 x 9, 8, 8, 8, 8
BB Glute Bridges:
165 x 9, 9, 9, 8, 8, 8
Leg Extensions:
90 x 16, 15, 15
Standing Calf Raises: *paused*
100 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 10, 10, 9
Machine Preacher Curls:
90 x 8, 8, 8, 8, 8
Overhead Machine Triceps Extensions:
40 x 15, 14
Machine Triceps Extensions:
50 x 11
30 x 20, 19
Twisting Hanging Leg Raises:
BW x 8, 7, 7
I experienced some elbow pain whilst doing overhead triceps extensions so did machine triceps extensions instead.

10/13/22
166.6 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 12, 12, 12, 11, 11, 12
HS Incline Presses: *paused*
45/side x 10
45/side x 19, 19, 19, 19, 19
Close Grip Pulldowns:
90 x 15, 15, 15, 15, 15
Reverse Hyperextensions:
BW x 11, 11, 11, 10, 11, 10
Leg Extensions:
75 x 17, 17, 17, 17, 17, 18
HS Rear Delt Flies:
80 x 13, 13, 12, 12, 12
Abductor Machine:
60 x 20, 20, 18
Standing Calf Raises: *paused*
60 x 20, 20
Machine Crunches:
45 + 10 x 13, 13, 13

10/15/22
167.2 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 15, 15, 15, 15, 15
Neutral Grip Bench Press: *paused*
25/side x 10
45/side x 9, 9, 9, 9, 9, 9
BB Glute Bridges:
165 x 9, 9, 9, 9, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 12, 12, 11
Leg Extensions:
90 x 15, 15
105 x 12
DB Hammer Curls:
40s x 10, 10, 9, 10, 9.5
Triceps Pushdowns:
30 x 16, 15
Twisting Hanging Leg Raises:
BW x 8, 8, 8
Standing Calf Raises: *paused*
100 x 12, 12, 12

10/17/22
166.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 10
HS Incline Presses:
45/side x 10
45 + 25/side x 12, 13, 13, 13, 12, 12
HS High Grip Rows:
45/side x 15, 14, 15, 15, 16
Triceps Pushdowns: *straight bar*
45 x 15, 15, 15
Supinating DB Curls:
35s x 15, 15, 15
Lying Leg Curls:
80 x 14, 14, 14, 14, 14
Leg Extensions:
75 x 18, 18, 18, 18, 18, 18
Arsenal Lateral Raises:
40 x 12, 12, 12, 12, 12
Machine Incline Curls:
60 x 16, 16, 16
Machine Crunches:
45 + 10 x 14, 14, 14
In looking back over the past month in a half, it has occurred to me that I have been failing to include my machine crunches for this workout in my training cycle. I have been completing three sets of ab work for this weekly session.

10/19/22
166.2 lbs.
Arsenal Chest Flies:
Carriage x 10
45/side x 8, 8, 9
Lat Prayers:
50 x 8, 9
Pendulum Squats:
Carriage x 10
45 + 10 x 9, 9, 9, 8, 9
BB Glute Bridges:
165 x 9, 9, 9, 9, 9, 8
Leg Extensions:
105 x 12, 12, 12
Standing Calf Raises: *paused*
100 x 11, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 10, 10, 9
Machine Preacher Curls:
90 x 9, 8, 8, 9, 8
Overhead Machine Triceps Extensions:
60 x 8, 8, 8, 8, 8
Twisting Hanging Leg Raises:
BW x 7, 7, 6 (+1)

10/20/22
166.6 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 12, 12, 12, 11, 11, 12
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 6, 6, 6, 6, 6
Close Grip Pulldowns:
120 x 6, 6, 6, 6, 7
Reverse Hyperextensions:
BW x 11, 11, 11, 11, 11, 10
Leg Extensions:
75 x 19, 19, 19, 19, 19, 19
HS Rear Delt Flies:
100 x 8
80 x 7, 7
75 x 9, 9
Abductor Machine:
60 x 20, 20, 20
Standing Calf Raises: *paused*
80 x 14, 14
Machine Crunches:
45 + 10 x 15, 15, 15

10/22/22
165.6 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 15, 15, 15, 16, 15
DB Floor Presses: *paused*
45s x 10
80s x 6, 6, 6, 6, 7, 6
BB Glute Bridges:
165 x 9, 9, 9, 9, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 10, 11, 10
Leg Extensions:
105 x 13, 13, 13
DB Hammer Curls:
40s x 10, 10, 10, 10, 10
Triceps Pushdowns:
45 x 8, 8
Twisting Hanging Leg Raises:
BW x 8, 6, 6
Standing Calf Raises: *paused*
100 x 13, 12, 12

10/24/22
166.8 lbs.
Smith Machine Good Mornings:
95 x 10
115 x 6, 6, 6, 6, 6
HS Incline Presses:
45/side x 10
45 + 35/side x 8, 8, 8, 8, 8, 7
HS High Grip Rows:
45/side x 16
45 + 25/side x 8, 8, 8, 8
Triceps Pushdowns: *straight bar*
45 x 16, 15, 15
Supinating DB Curls:
35s x 15, 15, 15
Lying Leg Curls:
80 x 15, 15, 14, 14, 15
Leg Extensions:
75 x 19, 19, 19, 19, 19, 19
Machine Lateral Raises:
80 x 8, 8, 8, 8, 8
Machine Incline Curls:
90 x 9, 9, 10
Machine Crunches:
45 + 10 x 15, 15, 15

10/25/22
168.2 lbs.
Arsenal Chest Flies:
Carriage x 10
45/side x 9, 9, 9
Lat Prayers:
50 x 9, 9
Pendulum Squats:
Carriage x 10
45 + 10 x 9, 9, 9, 9, 9
BB Glute Bridges:
165 x 10, 9, 9, 8, 8, 8
Leg Extensions:
105 x 13, 13, 13
Standing Calf Raises: *paused*
120 x 7, 6, 7, 6, 6
Seated Calf Raises: *paused*
2 45s + 25 x 10, 10, 10
Machine Preacher Curls:
90 x 9, 9, 9, 8, 8
Overhead Machine Triceps Extensions:
60 x 9, 9, 8, 8, 8
Twisting Hanging Leg Raises:
BW x 6, 6, 5(+1)

10/27/22
167 lbs.
Smith Machine Good Mornings:
95 x 10
105 x 8, 8, 8, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 6, 6, 6, 6
Close Grip Pulldowns:
120 x 7, 7, 7, 7, 7
Back Extensions:
25 x 7, 7, 7, 7, 6, 6
Leg Extensions:
75 x 20, 20, 20, 20, 20, 20
HS Rear Delt Flies:
75 x 10, 10, 10, 10, 10
Abductor Machine:
70 x 15, 15, 14.5
Standing Calf Raises: *paused*
80 x 15, 14
Machine Crunches:
45 + 10 x 10, 9, 9

10/28/22
167.0 lbs.
PlateLoaded Squat Machine:
BW x 10
45 + 25/side x 10, 10, 9, 9, 8
DB Floor Presses: *paused*
45s x 10
80s x 7, 7, 7, 6, 6, 6
BB Glute Bridges:
165 x 9, 9, 7, 6, 6, 6
Neutral Grip Pullups: *deadhang*
BW x 12, 11, 11, 11, 11
Leg Extensions:
105 x 14, 13, 13
DB Hammer Curls:
40s x 11, 10, 10, 10, 10
Triceps Pushdowns:
45 x 9, 8.5
Twisting Hanging Leg Raises:
BW x 7, 6, 6
Standing Calf Raises: *paused*
100 x 13, 13, 12

10/31/22
167.4 lbs.
Smith Machine Good Mornings:
95 x 10
115 x 7, 6, 6, 6, 6
HS Incline Presses:
45/side x 10
45 + 35/side x 8, 8, 8, 8, 8, 8
HS High Grip Rows:
45 + 25/side x 9, 9, 9, 8, 8
Triceps Pushdowns: *straight bar*
55 x 12, 12, 11
Supinating DB Curls:
40s x 10, 10, 9
Lying Leg Curls:
80 x 15, 15, 15, 15, 15
Leg Extensions:
90 x 15, 15, 14, 14, 14, 15
Machine Lateral Raises:
80 x 8, 8, 8, 8, 9
Machine Incline Curls:
90 x 10, 10, 10
Machine Crunches:
45 + 25 x 10, 10, 10

11/1/22
166.4 lbs.
Arsenal Chest Flies:
Carriage x 10
45/side x 10, 9, 9
Lat Prayers:
50 x 10, 9
Pendulum Squats:
Carriage x 10
45 + 10 x 10, 10, 9, 9, 9
BB Glute Bridges:
165 x 9, 9, 8.5, 8, 7, 7
Leg Extensions:
105 x 14, 14, 14
Standing Calf Raises: *paused*
120 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
2 45s + 25 x 11, 10, 10
Machine Preacher Curls:
90 x 9, 9, 9, 8, 8.75
Machine Triceps Extensions:
50 x 8, 8, 8, 8, 9
Twisting Hanging Leg Raises:
BW x 7, 6, 6(+1)

11/3/22
166.6 lbs.
High Bar Good Mornings:
95 x 10
105 x 8, 8, 8, 8
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 6, 6, 6, 6
Close Grip Pulldowns:
120 x 8, 8, 8
Back Extensions:
25 x 8, 8, 8, 7
Leg Extensions:
90 x 15, 15, 15, 15
HS Rear Delt Flies:
75 x 11, 10, 11
Abductor Machine:
70 x 16, 16, 15
Standing Calf Raises: *paused*
80 x 16, 14
Machine Crunches:
45 + 25 x 11, 11, 11
First session of the deload week.

11/4/22
167.8 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 9, 8, 8
DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 7, 7
BB Glute Bridges:
165 x 9, 7, 7, 7.25
Neutral Grip Pullups: *deadhang*
BW x 13, 13, 12
Leg Extensions:
105 x 14, 15, 13
DB Hammer Curls:
40s x 12, 11, 11
Triceps Pushdowns:
45 x 9, 9
Twisting Hanging Leg Raises:
BW x 7, 6, 6
Standing Calf Raises: *paused*
100 x 15, 13, 13

11/7/22
167.8 lbs.
Smith Machine Good Mornings:
95 x 10
115 x 7, 7, 7
HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 8, 9
HS High Grip Rows:
45 + 25/side x 10, 10, 10
Triceps Pushdowns: *straight bar*
55 x 12, 12, 12
Supinating DB Curls:
40s x 10, 10, 10
Seated Leg Curls:
70 x 14
90 x 12, 10
Leg Extensions:
90 x 16, 16, 16, 16
Machine Lateral Raises:
80 x 9, 9, 9
Machine Incline Curls:
90 x 11, 10, 10
Machine Crunches:
45 + 25 x 12, 12, 11

11/8/22
167.8 lbs.
Arsenal Chest Flies:
Carriage x 10
45/side x 10, 10, 10
Lat Prayers:
50 x 11, 10
Pendulum Squats:
Carriage x 10
45 + 10 x 10, 11, 10
BB Glute Bridges:
165 x 9, 9, 8, 7
Leg Extensions:
105 x 16, 15, 15
Standing Calf Raises: *paused*
120 x 8, 8, 7, 7, 7
Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 11
Machine Preacher Curls:
90 x 10, 8, 9
Overhead Rope Triceps Extensions:
70 x 8, 7, 7
Twisting Hanging Leg Raises:
BW x 7, 6, 6

11/10/22
168 lbs.
Smith Machine Good Mornings:
95 x 10
105 x 8, 8, 8, 8, 7, 8
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 7, 6, 6, 6
Close Grip Pulldowns:
120 x 8, 8, 8, 8, 8
Back Extensions:
25 x 8, 8, 8, 7, 7, 7
Leg Extensions:
90 x 15, 15, 16, 15, 15, 16
HS Rear Delt Flies:
75 x 11, 11, 11, 11, 10
Abductor Machine:
70 x 16, 16, 16
Standing Calf Raises: *paused*
80 x 16, 15
Machine Crunches:
45 + 25 x 12, 12, 12

11/11/22
167.4 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 9, 9, 9, 9, 9
DB Floor Presses: *paused*
45s x 10
80s x 7, 7, 7, 7, 7, 6
BB Glute Bridges:
165 x 9, 9, 8, 8, 8, 7.5
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 11, 10, 11
Leg Extensions:
105 x 13, 13, 13
DB Hammer Curls:
40s x 11, 11, 11, 10, 10
Triceps Pushdowns:
45 x 9, 10
Twisting Hanging Leg Raises:
BW x 7, 7, 6
Standing Calf Raises: *paused*
100 x 14, 14, 14

11/14/22
167.2 lbs.
Smith Machine Good Mornings:
95 x 10
115 x 7, 7, 7, 7, 6
HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 8, 8, 8, 8
HS High Grip Rows:
45 + 25/side x 9, 9, 9, 9, 8
Triceps Pushdowns: *straight bar*
55 x 12, 12, 12
Supinating DB Curls:
40s x 11, 10, 10
Seated Leg Curls:
90 x 13, 12, 11, 11, 10
Leg Extensions:
90 x 16, 16, 16, 16, 16, 16
Machine Lateral Raises:
80 x 9, 9, 8, 8, 8
Machine Incline Curls:
90 x 11, 11, 10
Machine Crunches:
45 + 25 x 13, 12, 12

11/15/22
167.8 lbs.
Arsenal Chest Flies:
Carriage x 10
45/side x 10, 10, 11
Lat Prayers:
50 x 11, 10
Pendulum Squats:
Carriage x 10
45 + 10 x 10, 10, 10, 10, 10
BB Glute Bridges:
165 x 9, 7, 7, 7, 7, 7
Leg Extensions:
105 x 15, 14, 14
Standing Calf Raises: *paused*
120 x 8, 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 11
Machine Preacher Curls:
90 x 9, 9, 9, 9, 8
Overhead Rope Triceps Extensions:
60 x 10, 9, 9, 9, 8
Twisting Hanging Leg Raises:
BW x 7, 7, 6 (+1)

11/17/22
167 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 8, 8, 8, 8, 8
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 7, 7, 6, 6
Close Grip Pulldowns:
120 x 9, 9, 8, 8, 8
Back Extensions:
25 x 8, 8, 8, 8, 7, 7
Leg Extensions:
90 x 16, 16, 16, 16, 16, 16
HS Rear Delt Flies:
75 x 11, 11, 11, 11, 11
Abductor Machine:
70 x 17, 17, 17
Standing Calf Raises: *paused*
80 x 16, 16
Machine Crunches:
45 + 25 x 13, 13, 12

11/18/22
167 lbs.
Hack Squats:
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 9
DB Floor Presses: *paused*
45s x 10
80s x 7, 7, 7, 7, 7, 7
BB Glute Bridges:
165 x 9
BB Hip Thrusts:
165 x 6, 6, 6, 6, 6
Neutral Grip Pullups: *deadhang*
BW x 12, 11, 11, 11, 11
Leg Extensions:
105 x 16, 15, 15
DB Hammer Curls:
40s x 11, 11, 11, 11, 11
Triceps Pushdowns:
45 x 10, 10
Twisting Hanging Leg Raises:
BW x 7, 7, 6(+1)
Standing Calf Raises: *paused*
100 x 15, 14, 14