
5/5/23
167 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 10, 10, 10, 9
HS Low Rows:
45/side x 13, 13, 13, 13, 12
Triceps Pushdowns: *rope*
45 x 11, 11, 11
Cable Curls:
90 x 16, 16, 16
Lying Leg Curls:
75 x 9, 8, 8, 9, 8
Leg Extensions:
90 x 19, 19, 18, 18, 18, 19
Arsenal Lateral Raises:
50 x 11, 11, 10, 10, 10
Incline DB Curls:
25s x 11, 11, 11
Twisting Cable Crunches:
75 x 7, 7, 7(+1)

5/8/23
167.8 lbs.
DB Chest Flyes:
15s x 10
25s x 9, 8, 8
DB Pullovers:
30s x 11, 11
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 8, 8, 9
BB Hip Thrusts:
185 x 6, 6, 6, 6, 6, 6
Leg Extensions:
130 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 11, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s x 11, 11, 11
Barbell Curls:
90 x 9, 9, 8, 8, 8
DB Skullcrushers:
20s x 10, 10, 10, 10, 10
Ab Wheel:
BW x 17, 16, 16

5/9/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
105 x 12, 12, 12, 12, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 8, 7, 7, 7, 7
Wider Neutral Grip Pulldowns:
150 x 10, 9, 8, 9, 9
Back Extensions:
25 x 11, 10, 10, 10, 9, 10
Leg Extensions:
90 x 19, 19, 19, 19, 18, 19
Seated Face Pulls:
30 x 12, 12, 12, 12, 12
Abductor Machine:
85 x 17, 17, 16
Standing Calf Raises: *paused*
80 x 15, 14
Twisting Cable Crunches: *back against pole*
75 x 8, 7(+1), 7(+1)

5/11/23
167.8 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 9, 9, 9, 9, 9
Machine Chest Presses: *paused*
90 x 10
170 x 7, 7, 7, 7, 7, 7
BB Hip Thrusts:
185 x 7, 7, 6, 6, 6, 7
Lat Pulldowns:
120 x 10, 10, 10, 10, 10
Leg Extensions:
130 x 13, 12, 13
Preacher Hammer Curl Machine:
70 x 9, 9, 9, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 11
Ab Wheel:
BW x 17, 17, 17
Machine Leg Press Calf Raises: *paused*
210 x 14, 14, 14

5/12/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
65s x 8
60s x 8, 8, 8, 8, 8
HS Low Rows:
45/side x 13, 13
Machine Chest Supported Rows:
80 x 12, 100 x 9, 10
Triceps Pushdowns: *rope*
45 x 12, 11, 12
Cable Curls:
90 x 12, 12, 11
Lying Leg Curls:
75 x 9, 9, 9, 9, 9
Leg Extensions:
90 x 19, 19, 19, 19, 19, 18
Arsenal Lateral Raises:
50 x 11, 11, 10, 10, 10
Incline DB Curls:
25s x 12, 12, 12
Twisting Cable Crunches:
75 x 8, 8, 7(+3)
Implementing high incline presses for some exercise variation. Hoping to get more tension on the anterior delts and a novel stimulus for the upper chest.

5/15/23
169 lbs.
DB Chest Flyes:
15s x 10
25s x 9, 9, 9
DB Pullovers:
30s x 12, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 8, 7, 8
BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 6
Leg Extensions:
130 x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
250 x 6, 6, 6, 7, 7
Seated Calf Raises: *paused*
3 45s x 11, 9, 9
Barbell Curls:
90 x 9, 9, 8, 8, 8
DB Skullcrushers:
20s x 11, 11, 10, 10, 10
Ab Wheel:
BW x 18, 18, 17

5/16/23
167.6 lbs.
High Bar Good Mornings:
85 x 10
105 x 12, 12, 12, 12, 12, 12
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 10, 10, 9, 9, 9
Back Extensions:
25 x 11, 10, 10, 10, 10, 10
Leg Extensions:
90 x 19, 19, 19, 19, 19, 19
Seated Face Pulls:
40 x 9, 9, 9, 10, 11
Abductor Machine:
85 x 17, 17, 18
Machine Leg Press Calf Raises: *paused*
150 x 18, 18
Twisting Cable Crunches: *back against pole*
75 x 8(+1), 8, 8

5/18/23
167.8 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 10
Hack Squats: *paused*
45 + 10/side x 8, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 7, 7, 7
BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 7
Lat Pulldowns:
120 x 11, 10, 10, 10, 10
Leg Extensions:
130 x 14, 13, 13
Preacher Hammer Curl Machine:
70 x 9, 9, 9, 9, 9
Overhead Triceps Extension Machine:
60 x 10, 11
Ab Wheel:
BW x 18, 18, 18
Machine Leg Press Calf Raises: *paused*
210 x 15, 14, 14

5/19/23
166.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
60s x 9, 8, 8, 8, 8, 8
Machine Chest Supported Rows:
100 x 11, 11, 10, 11, 12
Triceps Pushdowns: *rope*
45 x 12, 12, 12
Cable Curls:
100 x 13, 12, 12
Lying Leg Curls:
75 x 10, 10, 10, 10, 10
Leg Extensions:
90 x 20, 20, 19, 19, 19, 19
Arsenal Lateral Raises:
50 x 11
Machine Lateral Raises:
80 x 10, 10, 9, 10
Incline DB Curls:
25s x 13, 12, 12
Twisting Cable Crunches:
75 x 9, 8(+1), 8(+1)

5/22/23
167.4 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 9, 9
DB Pullovers:
30s x 13, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 7, 6, 6, 6, 6
BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 8
Leg Extensions:
130 x 14, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
3 45s x 11, 11, 12
Barbell Curls:
90 x 9, 9, 9, 8, 8
DB Skullcrushers:
20s x 11, 11, 11, 11, 10
Ab Wheel:
BW x 19, 19
Ab Wheel: *from elevation*
BW x 11
Did my squats after hip thrusts this time around, which I attribute to my diminished performance.

5/23/23
167.4 lbs.
High Bar Good Mornings:
85 x 10
115 x 9, 9, 8, 8, 8, 8
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 9, 9, 9
Wider Neutral Grip Pulldowns:
150 x 10, 10, 10, 9, 9
Back Extensions:
25 x 11, 11, 11, 10, 11, 10
Leg Extensions:
90 x 20, 20, 20, 20, 20, 20
Machine Rear Delt Flyes:
105 x 9, 10, 10, 10, 11
Abductor Machine:
85 x 18, 18, 19
Machine Leg Press Calf Raises: *paused*
150 x 18, 19
Twisting Cable Crunches: *back against pole*
75 x 9, 9, 9

5/25/23
167.0 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 10, 10, 10, 10, 9
Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 8, 7, 7
BB Hip Thrusts:
185 x 8, 8, 7, 7, 7, 7
Lat Pulldowns:
120 x 11, 11, 11, 11, 11
Leg Extensions:
130 x 15, 14, 14
Preacher Hammer Curl Machine:
70 x 10, 10, 9, 9, 9
Overhead Triceps Extension Machine:
60 x 12, 11
Ab Wheel: *from elevation*
BW x 11, 12, 11
Machine Leg Press Calf Raises: *paused*
210 x 15, 15, 14

5/26/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 9, 9, 8, 8
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 8, 8, 8, 8
Machine Chest Supported Rows:
100 x 12, 12, 12, 12, 12
Triceps Pushdowns: *rope*
45 x 14, 14, 14
Cable Curls:
100 x 12, 13, 13
Lying Leg Curls:
75 x 11, 11, 10, 11, 10
Leg Extensions:
110 x 15, 15, 14, 14, 14, 14
Machine Lateral Raises:
80 x 10, 10, 10, 9, 9
Incline DB Curls:
30s x 9, 9, 8
Twisting Roman Chair Leg Raises:
BW x 6, 6, 5(+1)

5/29/23
167.0 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 10, 10
DB Pullovers:
35s x 8, 9
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 7, 7, 7
BB Hip Thrusts:
185 x 8, 8, 8, 8, 8, 8
Leg Extensions:
130 x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
3 45s x 12, 12, 12
Barbell Curls:
90 x 9, 9, 9, 8, 8
DB Skullcrushers:
20s x 11, 11, 11, 10, 10
Ab Wheel: *from elevation*
BW x 12, 12, 12

5/30/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
115 x 10, 10, 10, 10
Incline Bench Press: *paused*
95 x 10
145 x 10, 9, 9
Wider Neutral Grip Pulldowns:
150 x 11, 10, 10
Back Extensions:
25 x 12, 12, 11, 11
Leg Extensions:
110 x 16, 16, 15, 16
Machine Rear Delt Flyes:
105 x 12, 12, 11
Abductor Machine:
85 x 20, 18, 19
Machine Leg Press Calf Raises: *paused*
150 x 20, 18
Twisting Cable Crunches: *back against pole*
75 x 10, 9 (+1), 9(+1)
First session of deload week.

6/1/23
169.0 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 10
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 8, 8
BB Hip Thrusts:
185 x 9, 9, 8, 8
Lat Pulldowns:
120 x 13, 13, 12
Leg Extensions:
130 x 15, 15, 15
Preacher Hammer Curl Machine:
70 x 10, 10, 9
Overhead Triceps Extension Machine:
60 x 12, 12
Ab Wheel: *from elevation*
BW x 13, 13, 12
Machine Leg Press Calf Raises: *paused*
210 x 16, 15, 15

6/2/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 9, 10
High Incline DB Presses: *paused*
45s x 10
60s x 10, 9, 9, 9
Machine Chest Supported Rows:
100 x 13, 13, 13
Triceps Pushdowns: *rope*
45 x 15, 15, 14
Cable Curls:
100 x 13, 13, 13
Lying Leg Curls:
75 x 12, 12, 11
Leg Extensions:
110 x 16, 16, 16, 16
Machine Lateral Raises:
80 x 12, 12, 10
Incline DB Curls:
30s x 9, 9, 10
Twisting Cable Crunches:
75 x 10, 10, 9

6/5/23
169.2 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 10, 9
DB Pullovers:
35s x 8, 9
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 9, 8
BB Hip Thrusts:
185 x 9, 9, 9, 8
Leg Extensions:
130 x 15, 15, 16
Machine Leg Press Calf Raises: *paused*
250 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
3 45s x 13, 12, 12
Supinating DB Preacher Curls:
25s x 10, 9, 9
DB Skullcrushers:
20s x 11, 12, 11
Ab Wheel: *from elevation*
BW x 13, 13, 13

6/6/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
115 x 9, 9, 9, 8, 8, 8
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 7, 7, 7
Wider Neutral Grip Pulldowns:
150 x 10, 10, 10, 10, 10
Back Extensions:
25 x 12, 11, 11, 11, 11, 11
Leg Extensions:
110 x 15, 14, 14, 15, 15, 15
Standing Face Pulls:
40 x 10, 10, 11, 10, 11
Abductor Machine:
85 x 20, 20, 19
Standing Calf Raises: *paused*
80 x 14, 14
Twisting Roman Chair Leg Raises:
BW x 6(+2), 6, 6(+1)
Back from the deload week.

6/9/23
168.4 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 9, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 8
Machine Chest Supported Rows:
100 x 13
120 x 9, 9, 9, 10
Triceps Pushdowns: *rope*
45 x 15, 15, 15
Cable Curls:
100 x 14, 13, 14
Lying Leg Curls:
75 x 11, 11, 11, 11, 11
Leg Extensions:
110 x 16, 16, 16, 16, 15, 15
Machine Lateral Raises:
80 x 10, 10, 10, 10, 9
Incline DB Curls:
30s x 10, 10, 10
Twisting Cable Crunches:
75 x 10, 10, 10 (+1)

6/11/23
165.4 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 10, 10
DB Pullovers:
35s x 10, 10
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 7, 7, 7, 7
BB Hip Thrusts:
185 x 9, 9, 8, 8, 9, 8
Leg Extensions:
130 x 15, 14, 15
Machine Leg Press Calf Raises: *paused*
250 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
3 45s + 10 x 7, 8, 9
Supinating DB Preacher Curls:
30s x 7, 8, 8, 9, 8
DB Skullcrushers:
20s x 11, 11, 11, 10, 10
Ab Wheel: *from elevation*
BW x 14, 14, 14

6/13/23
168.2 lbs.
High Bar Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 9, 8
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 10, 10, 10, 10, 10
Back Extensions:
25 x 11, 11, 11, 10, 9, 9
Leg Extensions:
110 x 15, 15, 15, 15, 14, 15
Standing Face Pulls:
40 x 11, 11, 11, 11, 12
Abductor Machine:
85 x 20, 19, 20
Machine Leg Press Calf Raises: *paused*
150 x 20, 20
Twisting Roman Chair Leg Raises:
BW x 7, 6, 6(+0.25)

6/8/23 (Missed this earlier)
168.4 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 10, 10, 10
Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 8, 8, 8
BB Hip Thrusts:
185 x 9, 8, 8, 8, 8, 8
Lat Pulldowns:
120 x 12, 12, 11, 11, 11
Leg Extensions:
130 x 15, 13, 13
Preacher Hammer Curl Machine:
70 x 10, 10, 10, 9, 10
Overhead Triceps Extension Machine:
60 x 13, 12
Ab Wheel: *from elevation*
BW x 14, 13, 13
Machine Leg Press Calf Raises: *paused*
230 x 12, 11, 11

6/14/23
168.2 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 11, 11, 10
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 8, 8, 8
BB Hip Thrusts:
185 x 9, 9, 9, 8, 9, 8
Lat Pulldowns:
120 x 12, 12, 12, 12, 12
Leg Extensions:
130 x 15, 15, 14
Preacher Hammer Curl Machine:
70 x 10, 10, 9, 9, 9
Overhead Triceps Extension Machine:
60 x 13, 13
Ab Wheel: *from elevation*
BW x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
230 x 12, 13, 12

6/16/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 9, 9, 9, 9
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 9
Machine Chest Supported Rows:
100 x 13
120 x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
45 x 16, 16, 15
Cable Curls:
100 x 14, 14, 14
Lying Leg Curls:
75 x 12, 12, 12, 11, 11
Leg Extensions:
110 x 16, 16, 16, 16, 16, 16
Machine Lateral Raises:
80 x 10, 10, 10, 10, 10
Incline DB Curls:
30s x 11, 11, 10
Twisting Cable Crunches:
75 x 11, 10(+1), 10(+2)

6/18/23
167.0 lbs.
DB Chest Flyes:
15s x 10
25s x 11, 11, 10
DB Pullovers:
35s x 11, 11
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 9, 8, 8, 8
BB Hip Thrusts:
185 x 9, 9, 9, 9, 9, 9
Leg Extensions:
130 x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
250 x 10, 9, 9, 9, 9
Seated Calf Raises: *paused*
3 45s + 10 x 8, 8, 9
Supinating DB Preacher Curls:
30s x 9, 8, 8, 8, 9
DB Skullcrushers:
20s x 11, 11, 11, 11, 11
Ab Wheel: *from elevation*
BW x 15, 15, 15

6/19/23
High Bar Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 9, 9
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8
Wider Neutral Grip Pulldowns:
170 x 6, 6, 6, 6, 7
Back Extensions:
25 x 11, 11, 11, 10, 10, 10
Leg Extensions:
110 x 17, 16, 16, 16, 15
Nordic Leg Extensions:
BW x 6
Machine Rear Delt Flyes:
105 x 13, 12, 12, 12, 12
Abductor Machine:
85 x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
150 x 20, 21
Twisting Cable Crunches:
75 x 11, 11, 10(+1)

6/21/23
167.0 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 11, 11, 11
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 9, 9, 8
BB Hip Thrusts:
185 x 10, 9, 9, 9, 9, 9
Lat Pulldowns:
120 x 13, 13, 12, 12, 12
Leg Extensions:
130 x 15, 15, 14
Preacher Hammer Curl Machine:
70 x 10, 10, 10, 8, 9
Overhead Triceps Extension Machine:
60 x 13, 14
Ab Wheel: *from elevation*
BW x 16, 16, 15
Machine Leg Press Calf Raises: *paused*
230 x 13, 13, 13

6/22/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 9, 7, 7, 7
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 9
Machine Chest Supported Rows:
120 x 14
130 x 8, 9, 9, 10
Triceps Pushdowns: *rope*
55 x 13, 9, 10
Cable Curls:
100 x 11, 14, 14
Lying Leg Curls:
75 x 11, 12, 12, 12, 12
Leg Extensions:
110 x 17, 16, 15, 15, 14, 14
Machine Lateral Raises:
80 x 11, 10, 10, 10, 10
Incline DB Curls:
30s x 11, 11, 11
Twisting Cable Crunches:
75 x 11, 8(+1), 8(+1)

6/25/23
165.2 lbs.
DB Chest Flyes:
15s x 10
25s x 11, 11, 11
DB Pullovers:
35s x 12, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 9, 9, 8, 8
BB Hip Thrusts:
185 x 10, 10, 9, 8, 8, 8
Leg Extensions:
130 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s + 10 x 9, 9, 9
Supinating DB Preacher Curls:
30s x 9, 9, 9, 9, 9
DB Skullcrushers:
20s x 12, 11, 11, 11, 11
Ab Wheel: *from elevation*
BW x 16, 16, 16