Printable View
3/21/22
167.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 17, 16, 16, 16, 16
Underhand Grip Pulldowns:
170 x 15, 14, 14, 14, 14
DB Hip Thrusts:
150 x 11, 11, 11, 11, 11, 11
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 8
Nordic Leg Extensions:
BW x 10, 10, 9
Rope Hammer Curls:
90 x 11, 11, 11, 11, 11
Triceps Pushdowns:
70 x 12, 12
Twisting Decline Leg Raises:
BW x 6, 5(+3), 5(+1)
Standing Calf Raises: *paused*
150 x 16, 15, 15
3/22/22
164.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 12, 12, 12, 12, 12
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 13, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 9, 9, 9, 10, 9
DB Triceps Kickbacks:
12s x 13, 13, 11
Supinating DB Curls:
30s x 8, 8, 7
Seated Leg Curls:
130 x 14, 14, 13, 13, 13
Leg Extensions:
180 x 20, 19, 19, 19, 19, 19
DB Upright Rows:
30s x 11, 11, 11, 11, 11
Incline DB Curls:
35s x 10, 10, 9
Hanging Leg Raises:
BW x 15, 15, 14
3/24/22
167 lbs.
DB Flies:
15s x 10
30s x 13, 12, 12
Cable Lat Pullovers:
120 x 13, 13
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9, 9, 9
DB Hip Thrusts:
150 x 12, 12, 12, 11, 11
Nordic Leg Extensions:
BW x 10, 10, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 14, 14
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
50 x 8, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 6, 6, 5(+1)
3/25/22
167 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 13, 12, 12, 11, 11
Pullups: *dead-hang*
BW x 9, 9, 8, 9, 8
Back Extensions:
65 x 11, 11, 10, 10, 10, 9.75
Leg Extensions:
180 x 18, 18, 18, 18, 16, 17
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Abductor Machine:
170 x 20, 20, 19
Standing Calf Raises: *paused*
135 x 19, 18
Hanging Leg Raises:
BW x 15, 15, 13
3/27/22
167 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 17, 17, 17, 17, 17
Underhand Grip Pulldowns:
170 x 15, 15, 14, 14, 14
BB Hip Thrusts:
185 x 6, 6, 6, 5
175 x 6, 6
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 10, 10, 10
Rope Hammer Curls:
90 x 12, 12, 12, 11, 11
Triceps Pushdowns:
70 x 10, 10
Twisting Decline Leg Raises:
BW x 6, 6, 6
Standing Calf Raises: *paused*
150 x 16, 16, 16
3/29/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
185 x 7, 7, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 14, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 10, 10, 9, 9, 9
DB Triceps Kickbacks:
12s x 13, 13, 12
Supinating DB Curls:
30s x 8, 8, 8
Seated Leg Curls:
130 x 14, 14, 14, 14, 15
Leg Extensions:
180 x 20, 20, 20, 19, 18, 16
DB Upright Rows:
30s x 12, 11, 11, 11, 11
Incline DB Curls:
35s x 10, 10, 9
Hanging Leg Raises:
BW x 15, 13, 13
Working into some heavier weights with the Romanian deadlifts, and I'm moving to barbell hip thrusts since dumbbells at my gym only go up to 150. Nearly 11 months post-op. Feeling great.
3/30/22
166.4 lbs.
DB Flies:
15s x 10
30s x 13, 13, 12
Cable Lat Pullovers:
120 x 14, 14
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 9, 9, 9, 9
BB Hip Thrusts:
175 x 7, 6, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 11, 10, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 13
Seated Calf Raises: *paused*
2 45s + 25 x 15, 13, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 13, 13, 13
Overhead Cambered Bar Triceps Extensions:
50 x 9, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 7, 6, 6(+1)
4/2/22
Smith Machine Good Mornings:
10/side x 10
25/side x 13, 12, 12, 12, 12, 11
Incline DB Presses:
45s x 10
60s x 8, 8, 8, 8, 7
Pullups: *dead-hang*
BW x 9, 8
Assisted Pullups:
40 x 10, 8, 8
Back Extensions:
45 x 7
25 x 9, 9, 8, 8, 8
Leg Extensions:
70 x 16, 15, 15, 15, 15, 15
HS Rear Delt Flies:
70 x 11
60 x 10
50 x 11, 11, 11
Abductor Machine:
110 x 13, 14, 14
Machine Calf Raises: *paused*
140 x 9
100 x 13
Machine Crunches:
80 x 12, 12, 12
Out of town for a wedding.
4/4/22
163.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 17, 17
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 10
BB Hip Thrusts:
175 x 7, 6, 7, 6, 6, 6
Underhand Grip Pulldowns:
170 x 15, 13
Chinups:
BW x 9, 9, 9
Nordic Leg Extensions:
BW x 11, 10, 10
Rope Hammer Curls:
90 x 12, 12, 12, 12, 12
Triceps Pushdowns:
70 x 11, 11
Twisting Decline Leg Raises:
BW x 7, 7, 6(+1)
Standing Calf Raises: *paused*
150 x 17, 17, 17
4/5/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 7, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 14, 14, 14, 14, 14, 14
Pendlay Rows:
115 x 10, 10, 10, 9, 9
DB Triceps Kickbacks:
12s x 13, 13, 12
Supinating DB Curls:
30s x 9, 9, 8
Seated Leg Curls:
130 x 15, 15, 14, 14, 14
Leg Extensions:
180 x 17, 17, 17, 17, 17, 16.5
DB Upright Rows:
30s x 11, 12, 12, 12, 11
Incline DB Curls:
35s x 10, 10, 10
Hanging Leg Raises:
BW x 15, 14, 14
4/7/22
169.6 lbs.
HS Flies:
65 x 10
150 x 11, 11, 10
Cable Lat Pullovers:
120 x 15, 14
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 10, 9, 9, 9
BB Hip Thrusts:
175 x 7, 7, 7, 6, 6, 6
Nordic Leg Extensions:
BW x 11, 11, 10
Standing Calf Raises: *paused*
150 x 14, 14, 13, 13, 13
Seated Calf Raises: *paused*
2 45s + 25 x 15, 14, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 13
Overhead Cambered Bar Triceps Extensions:
50 x 9, 9, 9, 8, 8
Twisting Decline Leg Raises:
BW x 7, 7, 6(+1)
4/9/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15
DB Incline Presses:
45s x 10
60s x 8, 8, 8, 8
Pullups: *dead-hang*
BW x 10, 10, 9
Back Extensions:
65 x 11, 11, 10, 10.5
Leg Extensions:
180 x 18, 18, 18, 17.5
HS Rear Delt Flies:
75 x 16, 16, 16
Abductor Machine:
170 x 20, 20, 20.5
Standing Calf Raises: *paused*
135 x 20, 19
Hanging Leg Raises:
BW x 15, 15, 14.25
First session of the deload week.
4/11/22
166.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 19, 19, 18
Flat DB Presses: *paused*
45s x 10
65s x 10, 11, 10, 10
BB Hip Thrusts:
175 x 8, 7, 7, 7
Underhand Grip Pulldowns:
170 x 16, 16, 15
Nordic Leg Extensions:
BW x 11, 11, 10
Rope Hammer Curls:
90 x 14, 13, 14
Triceps Pushdowns:
70 x 13, 12
Twisting Decline Leg Raises:
BW x 7, 7, 6(+2)
Standing Calf Raises: *paused*
150 x 18, 18, 17
4/12/22
167.0 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 12
Pendlay Rows:
115 x 11, 11, 11
DB Triceps Kickbacks:
10s x 16, 15, 15
Supinating DB Curls:
30s x 10, 10, 9
Seated Leg Curls:
130 x 16, 16, 16
Leg Extensions:
180 x 20, 18, 19, 18
DB Upright Rows:
30s x 13, 13, 13
Incline DB Curls:
35s x 11, 11, 10
Hanging Leg Raises:
BW x 15, 15, 14
4/14/22
167.2 lbs.
HS Flies:
65 x 10
150 x 11, 11, 11
Cable Lat Pullovers:
120 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 10, 10
BB Hip Thrusts:
175 x 8, 7, 7, 7
Nordic Leg Extensions:
BW x 11, 11, 11
Standing Calf Raises: *paused*
150 x 15, 14, 14, 14, 14.25
Seated Calf Raises: *paused*
2 45s + 25 x 15, 15, 14
Machine Preacher Curls:
45 + 15 x 16, 15, 14
Overhead Cambered Bar Triceps Extensions:
50 x 10, 10, 10
Twisting Decline Leg Raises:
BW x 7, 7, 7
4/15/22
167.6 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15, 15, 15
DB Incline Presses:
45s x 10
60s x 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 8, 8
Back Extensions:
65 x 11, 11, 11, 10, 10, 10
Leg Extensions:
180 x 19, 18, 16, 15, 14, 15
HS Rear Delt Flies:
75 x 16, 16, 16, 15, 15
Abductor Machine:
190 x 16, 15, 15
Standing Calf Raises: *paused*
135 x 20, 21
Hanging Leg Raises:
BW x 15, 15, 13
Deload week over and back to work. It will be another 9 weeks before I deload again.
4/17/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 18, 17
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 10, 9
BB Hip Thrusts:
175 x 8, 7, 7, 7, 7, 7
Underhand Grip Pulldowns:
170 x 15, 15, 15, 15, 15
Nordic Leg Extensions:
BW x 11, 11, 11
Rope Hammer Curls:
90 x 13, 13, 12, 13, 13
Triceps Pushdowns:
70 x 13, 13
Twisting Decline Leg Raises:
BW x 8, 7(+1), 7(+1)
Standing Calf Raises: *paused*
150 x 18, 18, 17
Right shoulder began hurting me substantially throughout the day starting around here. This has been popping up off and on since October of 2020.
4/19/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 8, 8, 7, 7
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 12, 12, 12
Pendlay Rows:
115 x 10, 10, 10, 10, 9
DB Triceps Kickbacks:
12s x 13, 13, 13
Supinating DB Curls:
30s x 10, 10, 9
Seated Leg Curls:
130 x 15, 15, 15, 12, 15
Leg Extensions:
180 x 18, 18, 17, 17
120 x 18, 19
DB Upright Rows:
30s x 12, 12, 12, 12, 12
Incline DB Curls:
35s x 11, 11, 10
Hanging Leg Raises:
BW x 15, 15, 15
Dropping the weight considerably on the leg extensions and focusing on form. It had gotten too sloppy for my liking.
4/21/22
167 lbs.
HS Flies:
65 x 10
150 x 12, 12, 11
Cable Lat Pullovers:
120 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 10, 10, 10, 9
BB Hip Thrusts:
175 x 8, 8, 7, 7, 7, 7
Nordic Leg Extensions:
BW x 12, 11, 12
Standing Calf Raises: *paused*
150 x 15, 15, 14, 14, 14
Seated Calf Raises: *paused*
2 45s + 25 x 15, 15, 15
Machine Preacher Curls:
45 + 15 x 15, 15, 15, 15, 14
Overhead Cambered Bar Triceps Extensions:
50 x 10, 9, 9, 9, 9
Twisting Decline Leg Raises:
BW x 8, 7, 7(+3)
4/23/22
166.2 lbs.
Romanian Deadlifts:
95 x 10
145 x 13, 12, 12, 12, 12, 12
DB Incline Presses:
45s x 10
60s x 9, 9, 9, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8.5
Back Extensions:
65 x 11, 11, 11, 11, 11, 10
Leg Extensions:
120 x 20, 20, 20, 18, 18, 19
HS Rear Delt Flies:
75 x 16, 16, 16, 16, 16
Abductor Machine:
190 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 21, 21
Hanging Leg Raises:
BW x 16, 15, 14
4/25/22
166.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 18, 19
DB Floor Presses: *paused*
45s x 10
70s x 8, 9, 9, 9, 9, 8
BB Hip Thrusts:
175 x 8, 8, 8, 8, 8, 8
Underhand Grip Pulldowns:
190 x 11, 11, 10, 9, 9
Nordic Leg Extensions:
BW x 12, 11, 11
Rope Hammer Curls:
90 x 13, 13, 13, 13, 13
Triceps Pushdowns:
70 x 14
90 x 17 on alternate cable machine
Twisting Decline Leg Raises:
BW x 8, 7(+2), 8(+1)
Standing Calf Raises: *paused*
150 x 18, 18, 18
Switched to floor presses to hopefully mitigate the right shoulder pain that has been persisting.
4/26/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 8, 8, 8, 7
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 13, 13, 12
Pendlay Rows:
115 x 10, 10, 10, 10, 10
DB Triceps Kickbacks:
12s x 13, 14, 14
Supinating DB Curls:
30s x 10, 10, 10
Seated Leg Curls:
130 x 15, 15, 15, 15, 15
Leg Extensions:
120 x 20, 20, 20, 20, 19, 20
DB Upright Rows:
30s x 13, 13, 13, 12, 13
Incline DB Curls:
35s x 10, 10, 10
Hanging Leg Raises:
BW x 16
HS Crunches: *paused*
45 + 25 x 14, 14
Switched to HS crunches because my shoulders were not agreeing with me on the hanging leg raises.
4/28/22
166.2 lbs.
HS Flies:
65 x 10
150 x 12, 12, 11
Cable Lat Pullovers:
140 x 11, 10
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 10, 10, 10, 10
BB Hip Thrusts:
175 x 8, 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 12, 12, 12
Standing Calf Raises: *paused*
150 x 15, 15, 15, 14, 15
Seated Calf Raises: *paused*
2 45s + 25 x 15, 15, 15
Machine Preacher Curls:
45 + 15 x 15, 15, 15, 15, 15
Overhead Cambered Bar Triceps Extensions:
50 x 10, 10, 9, 9, 9
Twisting Decline Leg Raises:
BW x 8, 8, 8
4/29/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
145 x 13, 13, 13, 12, 12, 12
DB Incline Presses:
45s x 10
60s x 9, 9, 9, 9, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Back Extensions:
65 x 11, 11, 11, 11, 9.75, 9
Leg Extensions:
120 x 20, 20, 19, 20, 20, 20
HS Rear Delt Flies:
90 x 11, 10, 11, 11, 12
Abductor Machine:
190 x 17, 16
150 x 18
Standing Calf Raises: *paused*
165 x 13, 12
HS Crunches: *paused*
45 + 25 x 15, 15, 14
5/1/22
166.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 19, 19, 18, 19, 19
DB Floor Presses: *paused*
45s x 10
70s x 9, 9, 9, 9, 9, 9
BB Hip Thrusts:
175 x 9, 8, 9, 8, 8, 8
Underhand Grip Pulldowns:
190 x 11, 11, 11, 11, 10
Nordic Leg Extensions:
BW x 13, 13, 12
Rope Hammer Curls:
90 x 14, 14, 14, 14, 14
Triceps Pushdowns:
70 x 15, 14
Twisting Decline Leg Raises:
BW x 9, 9, 8(+1)
Standing Calf Raises: *paused*
150 x 19, 19, 18
5/3/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 8, 8, 8, 8
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 11, 10, 11, 10, 10
DB Triceps Kickbacks:
12s x 14, 14, 14
Supinating DB Curls:
30s x 11, 11, 10
Seated Leg Curls:
130 x 15, 15, 15, 15, 16
Leg Extensions:
120 x 20, 20, 20, 20, 20, 20
BB Upright Rows:
65 x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 12, 12, 10
HS Crunches: *paused*
45 + 25 x 15, 15, 15
Exactly one year post-op from my right hip surgery for my torn labrum! My hip feels much better day-to-day, though I do still some aches and pains from time to time.
5/4/22
167 lbs.
HS Flies:
65 x 10
150 x 12, 12, 12
Cable Lat Pullovers:
140 x 11, 11
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 11, 10, 10, 10
BB Hip Thrusts:
175 x 9, 9, 9, 9, 8, 8
Nordic Leg Extensions:
BW x 13, 13, 13
Standing Calf Raises: *paused*
150 x 15, 15, 15, 15, 15
Seated Calf Raises: *paused*
3 45s x 9, 9, 9
Machine Preacher Curls:
45 + 30 x 9, 9, 9, 8, 8
Floor Skullcrushers: *paused*
50 x 8, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 9, 9, 9
5/6/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
145 x 13, 13, 13, 13, 13, 13
DB Incline Presses:
45s x 10
60s x 9, 9, 9, 9, 9
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 9
Back Extensions:
65 x 11, 11, 11, 10, 10, 10
Leg Extensions:
120 x 21, 21, 20, 20, 19, 20
HS Rear Delt Flies:
90 x 12, 12, 12, 11, 12
Abductor Machine:
150 x 18, 17, 17
Standing Calf Raises: *paused*
165 x 14, 13
HS Crunches: *paused*
45 + 25 x 16, 16, 15
Dropping the weight on the abductor machine to focus on form.
5/9/22
164.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 19, 19, 19, 19, 19
DB Floor Presses: *paused*
45s x 10
70s x 10, 10, 9, 9, 9, 9
BB Hip Thrusts:
175 x 9, 9, 9, 9, 9, 8
Underhand Grip Pulldowns:
190 x 11, 11, 11, 11, 11
Nordic Leg Extensions:
BW x 14, 13, 14
Rope Hammer Curls:
90 x 15, 15, 14, 15, 14
Triceps Pushdowns:
70 x 15, 15
Twisting Decline Leg Raises:
BW x 9, 9, 9(+1)
Standing Calf Raises: *paused*
150 x 19, 19, 19
Great work considering that I hiked just shy of 10 miles on some extremely challenging terrain over the weekend. Still progressed on leg presses.
5/10/22
166.2 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 8, 8, 8, 8
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 12, 13
Pendlay Rows:
115 x 11, 11, 10, 10, 10
DB Triceps Kickbacks:
12s x 15, 15, 14
Supinating DB Curls:
30s x 11, 11, 11
Seated Leg Curls:
140 x 12, 12, 12, 11, 10
Leg Extensions:
120 x 14, 15, 14, 14, 14, 14
BB Upright Rows:
65 x 11, 10, 10, 10 11
Incline DB Curls:
35s x 10, 9, 9
HS Crunches: *paused*
2 45s x 8, 8, 8
Right shoulder pain largely seems to have subsided for now.