
5/8/18:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
185 x 5
205 x 12, 12, 12, 12, 12
Chest Supported Rows:
140 x 10, 10, 10, 10, 10
Seated DB Lateral Raises:
20s x 15, 15, 14, 14, 14.5
Seated Leg Curls:
130 x 15, 14, 13, 13, 13
Good stuff here. Not sure if only deloading on my main lifts and still pushing it on the assistance exercises is the best idea, but it's how I have been doing things for awhile

5/10/18:
Squats:
45 x 10
135 x 5
225 x 5
240 x 8, 8, 8, 8
Bench Press:
135 x 5
155 x 5
170 x 11, 11, 11, 11, 13
EZ Bar Curls:
70 x 15, 15, 15, 15, 14
Standing Calf Raises: *paused at bottom*
165 x 14, 14, 13, 14, 14
Ab Wheel Rollouts:
14, 14
Abductor Machine:
220 x 10
200 x 14, 13
Hanging Oblique Leg Raises:
BW x 13, 12
Good final session of the deload. Will be hitting it hard once again on Saturday with some deadlifts. At my hometown gym through Mother's Day.

5/12/18:
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Dumbbell Presses:
45s x 8
65s x 10, 10, 10, 10, 8
Chinups: *deadhang*
BW x 10, 10, 9.8, 8, 8
Machine Rear Delt Flies:
70 x 10, 10, 10, 10, 11
Overhead Cable Triceps Extensions:
80 x 11, 11, 11, 11, 10

5/13/18:
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 5
185 x 7, 7, 7, 7, 7
Hammer Strength Front Squats:
2 45s/side x 8
3 45s/side x 12, 12, 12, 12, 12
Lat Pulldowns:
180 x 10, 10, 10, 10, 9
Ab Wheel Rollouts:
15, 15
DB Hammer Curls: *simultaneous*
25s x 22, 22, 21
Twisting Hanging Leg Raises:
BW x 13, 12
Whole lot of good work today. I got a whole bunch of free stuff yesterday at my hometown gym for medical personnel appreciation day, and I used the preworkout sample that they gave me prior to this. It's pretty mind blowing to see how much of a difference preworkout supplements can make when you haven't used them in awhile. Found a really good hammer strength front squat machine that I had never really given a go before, and I really liked the piece of equipment.

5/15/18:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
185 x 5
205 x 5
225 x 10, 10, 10, 10, 10
Chest Supported Low Rows:
130 x 10
140 x 9, 10, 10, 10
Seated DB Lateral Raises:
20s x 15, 15, 15, 14.9, 14
Seated Leg Curls:
130 x 15, 15, 15, 14, 13
Crushed it. The row machine at this particular gym seemed to hit the lats a bit more.

5/17/18:
175.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 5
280 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 8
EZ Bar Curls:
70 x 15, 15, 15, 15, 14
Standing Calf Raises: *paused*
2 45s/side x 11, 12, 12, 12, 13
Roman Chair Leg Raises:
BW x 14.5, 16
Abductor Machine:
130 x 17, 17, 16
Hanging Twisting Leg Raises:
BW x 12, 9
Good stuff on the squats. Finally hit these four sets of nine with 280 after failing on it after two months in a row. Was in the zone today.

5/19/18:
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5, 5, 5, 5, 5
Incline DB Presses:
45s x 8
70s x 8, 8, 8, 7
65s x 7.5
Weighted Chinups: *deadhang*
BW + 12 x 9, 8.9, 7, 6.5
BW x 7.5
Cable Triceps Overhead Extensions:
80 x 11, 11, 11, 9, 8
Machine Rear Delt Flies:
75 x 11, 11, 11, 11, 10
Deads took a lot out of me here, and I think that my assistance work suffered.

5/20/18:
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 5
175 x 9, 9, 9, 9
HS Front Squat Machine:
2 45s/side x 8
3 45s + 25/side x 10, 10, 10, 10, 10
Wide Neutral Grip Pulldowns:
180 x 10
190 x 8, 7
180 x 8, 7.9
Ab Wheel Rollouts:
BW x 15, 15
Kneeling Cable Wood Chops:
50 x 9, 9
Simultaneous DB Hammer Curls:
25s x 22, 22, 20
Good work here. I think that I'll keep the wide neutral grip pulldowns in for now. They felt really nice. Trying a new oblique exercise for now as well. I need to work on my technique on the cable wood chops, for sure.

5/22/18:
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Romanian Deadlifts:
135 x 8
185 x 5
215 x 3
245 x 8, 8, 8, 8, 8
Chest Supported Rows:
150 x 8, 8, 8, 8, 8
DB Lateral Raises:
20s x 15, 15, 15, 15, 15
Seated Leg Curls:
130 x 15, 15, 15, 13, 13
Training is going extremely well. I put my nose down and grinded hard in there today.

5/24/18:
176.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 6, 6, 6, 6, 8
EZ Bar Curls:
70 x 15, 13.2, 13, 13, 13
Roman Chair Hanging Leg Raises:
BW x 16, 15
Kneeling Twisting Cable Crunches:
70 x 10, 13 (+1 in center)
Machine Calf Raises: *paused*
130 x 15, 15, 15, 15, 16
Abductor Machine:
130 x 17, 17, 16
Good session, aside from my curling performance. Not sure what was up there. On the bright side, my bench press is the strongest that it has ever been by a pretty substantial margin.

5/26/18:
176.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
60s x 12, 10
55s x 11
50s x 12, 12
Weighted Chinups: *deadhang*
BW + 25 x 7, 7, 7, 6, 6
Overhead Cable Triceps Extensions:
80 x 11, 11, 11, 11, 10
Machine Rear Delt Flies:
75 x 12, 11, 12, 12, 12
Not bad. Back at my hometown gym, where I'll primarily be until August. I feel like my performance is always notably worse here on my inclines for whatever reason.

5/27/18:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 5
HS Machine Front Squat:
2 45s/side x 8
4 45s/side x 8, 8, 8, 8, 8
Wide Neutral Grip Pulldowns:
160 x 12, 12, 12, 10
150 x 11.8
Roman Chair Leg Raises:
BW x 16, 15.5
Simultaneous DB Hammer Curls:
25s x 22, 22, 22
LowtoHigh Cable Wood Chops:
50 x 13/side, 13/side

5/29/18:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
185 x 5
205 x 12, 12, 12, 12, 11
Chest Supported Rows:
100 x 14, 14, 14, 16, 16.5
Seated DB Lateral Raises:
20s x 15, 15, 15, 15, 16
Lying Leg Curls:
100 x 12, 12, 11, 10, 10
Standing Calf Raises: *paused*
165 x 14, 14, 12, 12, 13
Good work. First session that I've had in the early morning in quite awhile.

5/31/18:
175.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
155 x 5
175 x 11, 11, 11, 11, 9
EZ Bar Curls:
70 x 15, 15, 14, 14, 14.5
Roman Chair Leg Raises:
BW x 16, 15.75
LowtoHigh Cable Wood Chops:
50 x 14, 15
Abductor Machine:
200 x 14, 13, 14
I'm not sure why my curling performance has been a bit down lately, but, aside from that, awesome session! Feeling super strong. Felt apprehensive about the squats coming in today. but I managed to get all of my reps.

6/2/18:
176.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
135 x 12
145 x 10, 8
135 x 8
115 x 11
Chinups: *deadhang*
BW x 10, 10, 10, 9, 7
Overhead Cable Triceps Extensions: *w/ rope*
80 x 11, 11, 11, 11, 10.5
Machine Rear Delt Flies:
75 x 12, 12, 12, 13, 13
Another solid session.

6/3/18:
173.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
HS Front Squat Machine:
2 45s/side x 8
3 45s + 10/side x 12, 12, 12, 12, 13
Wide Neutral Grip Pulldowns:
170 x 10, 10, 10, 10, 10
Roman Chair Hanging Leg Raises:
BW x 16, 16
DB Hammer Curls:
35s x 11, 10.5, 9.5
Oblique lowtohigh Cable Wood Chops:
50 x 15, 14
Not bad at all. Dropping into a lower rep range with the curls on this day.

6/5/18:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
175 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
185 x 5
205 x 5
225 x 10, 10, 10, 10, 11
Chest Supported Rows:
110 x 14
120 x 14, 15
130 x 14, 14
Seated Lateral Raises:
20s x 15, 15, 15, 16, 15.5
Lying Leg Curls:
100 x 12, 12, 11.9, 11, 11

6/7/18:
175.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 7
185 x 8
180 x 7.5
Cable Preacher Curls:
35 x 15, 15, 15, 15, 16
Roman Chair Hanging Leg Raises:
BW x 16, 16.5
Oblique lowtohigh Cable Woodchops:
50 x 15, 15
Abductor Machine:
200 x 14, 14, 14
Leg Press Calf Raises: *Paused*
2 45s + 25/side x 14, 14, 14, 15, 15
These squats were absolutely killer. But finally showed a bit of progress on the movement. Bench suffered because I was so worn down.

6/9/18:
175.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
415 x 0
405 x 0
385 x 1
365 x 3
Incline Bench Press:
145 x 8, 8, 8, 8, 8
Weighted Chinups:
BW + 12 x 8, 8, 9, 8, 7
Cable Overhead Triceps Extensions: *w/ rope*
80 11, 11, 11, 9, 9
Machine Rear Delt Flies:
75 x 13, 13, 13, 13, 13
Not the best testing day at all. Displeased with my maximal strength on the deadlift. It's evident that my current training methods are not at all optimal for increasing my maximal strength, although I do think that they are working well for hypertrophy....I pulled 420 when I weighed 161 in my powerlifting meet at the end of 2016. Discouraging stuff. Not sure when I'll ever pull the trigger, but I miss doing some serious strengthfocused work.

6/20/18:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
HS Machine Front Squats:
2 45s/side x 8
3 45s + 30/side x 10, 10, 10, 10, 10
Wide Neutral Grip Pulldowns:
180 x 10, 10, 8, 8, 8
Roman Chair Leg Raises:
BW x 17, 17
Oblique lowtohigh Cable Woodchops:
50 x 17, 15
Simultaneous DB Hammer Curls:
35s x 11, 11, 10.5
Nice little deload for the bench before Tuesday, when I intend to max out. I believe that I will go for 255. Knee was bothering me a good bit today when doing my squats.

6/12/18:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
185 x 3
225 x 1
255 x 1
230 x 4
Romanian Deadlifts:
135 x 8
185 x 5
215 x 3
250 x 8, 8, 8, 8, 8
Chest Supported Rows:
150 x 11, 11, 11, 11, 11
Lying Leg Curls:
100 x 12, 12, 12, 12, 10.75
Seated DB Lateral Raises:
20s x 16, 16, 16, 15, 15
AWESOME session! New all time one rep max on the bench followed by a set of four with 230. Both of these are big feats for me. I've never been able to hit these numbers. I know that, all things considered, they aren't that great, but I'm most definitely taking steps in the right direction.

6/14/18:
175.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
375 x 1
355 x 3
Bench Press:
135 x 5
160 x 5
185 x 3
210 x 6, 6, 5, 5
205 x 6
Cable Preacher Curls:
35 x 16, 16, 16, 16, 16
Hanging Roman Chair Leg Raises:
BW x 18, 17
Abductor Machine:
200 x 15, 14, 14
Standing Calf Raises: *paused*
165 x 14, 15, 14, 14, 13
Cable lowtohigh Wood Chops:
50 x 50 x 17, 15
Happy with this. My squat strength seems to be holding on. Heavy singles make powerliftingspecific training seem so enticing.

6/16/18:
176.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
360 x 3, 3, 3, 3, 3, 2
350 x 3
345 x 3
340 x 4, 3
Incline Bench Press:
95 x 8
130 x 12, 12, 9
115 x 12
105 x 13
Weighted Chinups: *deadhang*
BW + 25 x 7, 7, 6.8, 5, 5
Cable Overhead Triceps Extensions:
80 x 11, 11, 10, 9, 7.75
Machine Rear Delt Flies:
75 x 14, 14, 13, 13, 13
These deadlifts destroyed me. Didn't even come close to getting my prescribed 10x3 w/ 360. Really tried to stress having a full range of motion on my work for my triceps.

6/17/18:
173.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
HS Machine Front Squat:
2 45s/side x 8
4 45s + 10/side x 8, 8, 8, 8, 8
Wide Neutral Grip Pulldowns:
160 x 12, 12, 12, 12, 11
Roman Chair Leg Raises:
BW x 18, 18
DB Hammer Curls:
35s x 11, 11, 10.5
Lowtohigh Cable Woodchops:
50 x 17, 16

5/19/18
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
200 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
225 x 5
270 x 6, 6, 6, 6, 6
Chest Supported Rows:
160 x 9, 9, 9, 9, 9.75
DB Lateral Raises:
20s x 16, 16, 16, 16, 15
Lying Leg Curls:
100 x 12, 12, 12, 12, 11.25
This was a good session. Dipping into the 610 rep range for my Romanians.

6/21/18:
176.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 5
280 x 9, 9, 9, 9
Bench Press:
135 x 5
155 x 5
175 x 11, 11, 10, 8
165 x 9
Cable Preacher Curls:
35 x 17, 17, 17, 17, 17
Hanging Roman Chair Leg Raises:
BW x 19, 18
Standing Machine Calf Raises: *paused*
165 x 15, 15, 14, 15, 15
Oblique lowtohigh Cable Woodchops:
50 x 17, 17
Abductor Machine:
200 x 15, 15, 15
Not sure what was up in there today. I was just fatigued from the start. Couldn't get amped like I am normally able to but I still gave it my best. Bench performance was down despite my best effort.

6/22/18:
175.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
340 x 5, 5, 5, 5, 5, 5, 4
Incline Bench Press:
95 x 8
135 x 10, 10, 10
130 x 8
115 x 10
Chinups: *deadhang*
BW x 10, 10, 8, 7.8, 7
Cable Overhead Triceps Extensions:
80 x 11, 10, 9, 8, 7
Machine Rear Delt Flies:
75 x 14, 14, 14, 14, 14
Hammies felt a bit tight this morning. Was one rep shy from hitting my prescribed sets on the deadlifts. The rest of the session went pretty well, though. I was trying to have some slower eccentrics on my chins/triceps extensions.

6/24/18:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
175 x 9, 9, 9, 9
HS Front Squats:
2 45s/side x 8
3 45s + 20/side x 12, 12, 12, 12, 13
Wide Neutral Grip Pulldowns:
180 x 10, 10, 9, 9, 9
Roman Chair Hanging Leg Raises:
BW x 19, 19
Simultaneous DB Hammer Curls:
35s x 11, 11, 11
Oblique lowtohigh Cable Woodchops:
50 x 18
60 x 12

6/26/18:
174.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Romanian Deadlifts:
135 x 8
185 x 5
230 x 10, 10, 10, 9, 9
Chest Supported Rows:
140 x 13, 12, 12, 12, 12
Seated DB Lateral Raises:
20s x 16, 16, 16, 16, 16
Lying Leg Curls:
100 x 13, 12, 12, 12, 11.75
Good work here.

6/28/18:
176.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8
185 x 8
180 x 8
Cable Preacher Curls:
35 x 18, 17, 16, 16, 16
Hanging Roman Chair Leg Raises:
BW x 20, 19
Standing Calf Raises: *pause at bottom*
165 x 15, 15, 15, 15, 15
Abductor Machine:
200 x 16, 15, 14
Lowtohigh Cable Woodchops:
60 x 13, 13
Good work. Heading down to Florida today so my training for the next week will be at a foreign gym.

6/30/18:
Deadlifts:
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
70s x 8, 8, 7
60s x 8, 8
Assisted Chinups:
BW x 10, 9, 8, 7
BW + 30 lbs. assistance x 9
Machine Rear Delt Flies:
70 x 15, 15, 14, 14, 12.5
Cambered Overhead Triceps Extensions:
32.5 x 16, 13, 12
DB Overhead Triceps Extensions:
40 x 10, 11
This was a good session. At a small fitness center down on Siesta Key in Florida. Staff made me slow down my eccentrics considerably on the deadlifts due to noise, but I still hit my prescribed numbers! Eating plenty of seafood and being pretty active.

7/1/18:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 5
Lat Pulldowns:
175 x 8
145 x 11, 11, 11, 11
Leg Press:
2 45s/side x 8
4 45s/side x 11, 11, 11, 11
Machine Cable Curls:
#11 x 14, 14, 13
Decline Bench Situps:
W/ 10 x 9, 10
Twisting Neutral Grip Leg Raises:
BW x 9, 8

7/3/18:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
185 x 5
225 x 5
255 x 8, 8, 7
245 x 6
225 x 7
Machine Rows:
115 x 9, 10, 9, 9, 9
DB Lateral Raises:
20s x 17, 16, 16, 16, 16
Leg Press Calf Raises: *pause at bottom*
2 45s/side x 16
2 45s + 25/side x 14, 15, 15, 16
Seated Leg Curls:
130 x 14, 14, 16, 16, 16.25
Not particularly pleased with this. BW is down a bit due to having so much physical activity on the trip, and I strained my left glute on the romanian deadlifts. Really unsettling, actually. I hope that it doesn't persist. Supposed to squat w/ 10x3 in the next session.

7/4/18:
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
165 x 5
185 x 3
210 x 5
205 x 6, 5
200 x 5
190 x 8
DB Hammer Curls:
35s x 11, 11, 11, 11.5, 10.75
Decline Situps:
BW + 10 x 9, 8.5
Hanging Twisting Leg Raises:
BW x 9, 9
Machine Rear Delt Flies:
75 x 15
70 x 17, 16, 16
DB Rear Delt Flies:
25s x 11.5
Turned out to be a better session than I thought, all things considered. Between having a light BW and having a hurt left glute, I thought things were going to be pretty bad in there today. Made it through, though. Squats actually went decently well, although my bench suffered. Will be back on my birthday, back in my hometown. Happy Independence Day!

7/7/18:
175.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 6
Incline BB Presses:
95 x 8
150 x 8, 8, 7
145 x 8
135 x 7
Weighted Chinups: *deadhang*
BW + 12 x 9, 8, 7, 7, 7
Cambered Bar Overhead Triceps Extensions:
60 x 16, 15, 16, 15
VBar Overhead Triceps Extensions:
60 x 18
Abductor Machine:
200 x 16, 16, 15
Was a bit frustrated because I didn't hit my reps on the deads. Just not having my way with those this cycle. Effort was still high, though. A solid birthday session

Solid numbers and happy belated birthday man

[QUOTE=JerG;1555745311]Solid numbers and happy belated birthday man[/QUOTE]
Nice to see you dropping in here! Just plugging along, same as you :) Thanks a lot, dude! 25 isn't feeling so bad.

7/8/18:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
HS Front Squats:
2 45s/side x 8
3 45s + 35/side x 10, 10, 10, 10, 10
Wide Neutral Grip Pulldowns:
160 x 12, 12, 12, 12, 12
Hanging Roman Chair Leg Raises:
BW x 20, 20
Oblique lowtohigh Cable Woodchops:
60 x 13, 13
Simultaneous DB Hammer Curls:
35s x 12, 12, 10.75
Good work here. Just trying to pour as much as I can into each session

7/10/18:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
175 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
185 x 5
225 x 5
275 x 6, 6, 6, 6, 6
Chest Supported Rows:
150 x 12, 12, 12, 11, 11
Seated DB Lateral Raises:
20s x 17, 17, 17, 16, 14.75
Lying Leg Curls:
100 x 13, 13, 12, 12, 9
The RDLs felt excellent. I believe that my glute is fully recovered from last week. Only takes a slight tweak to make me appreciate how healthy I am most of the time.

7/12/18:
174.2 lbs.
Squats:
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
155 x 5
175 x 11, 11, 10, 8
165 x 9
Seated Cable Preacher Curls:
35 x 18, 18, 17, 17, 16
Hanging Roman Chair Leg Raises:
BW x 21, 20
Oblique lowtohigh Cable Wood Chops:
60 x 14/side, 13/side
Standing Calf Raises: *paused at bottom*
200 x 16, 15, 15, 15, 14
Abductor Machine:
200 x 16, 14.75, 13.5
Hard work in there today. Came so close to missing on the squats. Benched with a wider grip today. Not sure why my strength is seemingly down on my presses.

7/14/18:
178.4 lbs.
Deadlifts:
135 x 5
225 x 5
255 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 11
Weighted Chinups: *deadhang*
BW + 25 x 7, 7, 7, 6, 6
Overhead Triceps Extensions: *w/ Vbar attachment*
70 x 15, 14, 14, 14, 15
Machine Rear Delt Flies:
75 x 15, 15, 15, 14, 14
First deload session of the week is complete.

7/15/18:
178.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
HS Front Squat Machine:
2 45s/side x 8
4 45s + 15/side x 8, 9, 8, 8, 8
Wide Neutral Grip Pulldowns:
170 x 11, 11, 10, 10, 10
Roman Chair Hanging Leg Raises:
BW x 21, 21
DB Hammer Curls: *simultaneous*
35s x 12, 10.75, 9.5
Lowtohigh Cable Woodchops:
60 x 14/side, 14/side

7/17/18:
177.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
185 x 5
230 x 10, 10, 10, 10, 9
Chest Supported Rows:
170 x 9, 9, 9, 9, 9
Seated DB Lateral Raises:
20s x 17, 17, 17, 17, 15
Lying Leg Curls:
100 x 13, 13, 9.75
80 x 13, 13
Hamstrings were roasted. One more deload session to go before the next mesocycle is underway.

Just got the results of some blood work that I had done back on July the 6th. My total testosterone has increased from 384 to 560 ng/dL in less than a year. I am ecstatic. I attribute this largely to increasing my fat intake (from <20% to 3035% of my total calories). Cholesterol was also excellent, with an HDL of 77, an LDL of 91 and a total cholesterol of 178.

7/19/18:
177.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
240 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 8
Cable Preacher Curls:
35 x 18, 18, 18, 18, 17
Hanging Roman Chair Leg Raises:
BW x 22, 22
Standing Calf Raises: *paused at bottom*
165 x 16, 16, 15
150 x 15, 16
Abductor Machine:
200 x 16, 16, 16
Lowtohigh Cable Woodchops:
60 x 15, 15
Last session of the deload is complete.

7/20/18:
177.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
360 x 3, 3, 3, 2
345 x 3
335 x 3
325 x 4, 3, 3, 3
Incline Bench Press:
95 x 8
130 x 10, 10, 10, 10, 9
Neutral Grip Pulldowns: *close grip*
170 x 12
160 x 12
150 x 12
140 x 13, 12
VBar Overhead Triceps Extensions:
70 x 15, 15, 15, 14, 12.5
Rear Delt Flies:
75 x 15, 15, 15, 15, 14
I was quick to fatigue in there today. Did not even come close to hitting my prescribed 360x10x3, so I will likely be reducing my 1RM on the deads by ~10% or so next month. Changed up my grip on the rear delt flies, and I felt them in my rear delts even more than normal.

7/22/18:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Leg Press:
2 45s/side x 8
4 45s/side x 19
5 45s/side x 13
5 45s + 25/side x 9, 10, 10
Pullups: *deadhang*
BW x 10, 9, 9, 8, 8
Hanging Roman Chair Leg Raises:
BW x 23, 22
DB Hammer Curls: *simultaneous*
35s x 12, 12, 11.75
Good work here. Visited a REALLY nice gym today, Life Time Athletic. It costs like $135/month for a membership there. Ridiculous place.

7/24/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
170 x 5
200 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
185 x 5
225 x 5
255 x 8, 8, 8, 8, 8
ChestSupported Rows:
140 x 13, 13, 13, 13, 13
Seated DB Lateral Raises:
20s x 17, 17, 16.75, 16.5
Lying Leg Curls:
100 x 12, 12, 12, 10.75
80 x 13.5
Really good session. Felt beat up going into it, but I got into my groove pretty quickly.

7/26/18:
176.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 5
280 x 9, 9, 9, 9
Bench Press:
135 x 5
170 x 5
205 x 5
200 x 6
195 x 5
190 x 6, 6
Cable Preacher Curls:
35 x 18, 18, 18, 18, 18
Standing Calf Raises: *paused*
180 x 14, 12, 13, 13, 14
Hanging Roman Chair Leg Raises:
BW x 23, 23
Lowtohigh Cable Woodchops:
60 x 14, 14
Abductor Machine:
200 x 17, 14, 14
Was quick to fatigue in there today. Had to dig deep on the squats, and my bench performance was dismal. Will be back in tomorrow since I'll be moving on Saturday. Not sure why performance was down.

7/27/18:
177.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
340 x 5, 5, 4
330 x 4
320 x 5
315 x 5, 5
Incline Bench Press:
95 x 8
145 x 8, 8, 8, 8, 8
Neutral Close Grip Pulldowns:
140 x 15, 15, 13
130 x 13, 13
Overhead Cable Triceps Extensions:
70 x 15, 15, 15, 15, 15
Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 15