-
4/26/21
167.4 lbs.
Machine Squats: *paused*
Carriage x 10
45 + 25/side x 15, 14, 15, 15, 15
HS Chest Flies:
120 x 16, 16, 15
Lat Pullover Machine:
110 x 17, 17
Leg Extensions:
180 x 25, 25, 26
Back Extensions:
45 x 12, 12, 12, 11, 11, 11
Supinating DB Curls:
30s x 13, 13, 13, 13, 12
DB Skullcrushers:
20s x 18, 18, 17, 18, 17
HS Machine Crunches:
2 45s + 10 x 15, 14
Decline Leg Raises:
BW x 17, 17
Standing Calf Raises: *paused*
165 x 14, 14, 14, 13, 14
This session marks me being one week out from hip surgery to correct my femoracetabular impingement (FAI). I have never had a surgery in my lifetime. Just enjoying the lifting while I can because I know the recovery is going to take some time. I intend on condensing my training for the coming week.
-
4/28/21
DB Romanian Deadlifts:
45 x 8
60s x 16, 16, 16, 16, 16, 16
Incline DB Presses: *paused*
45s x 8
50s x 14, 14, 14, 13, 12
Wide Neutral Grip Pulldowns:
130 x 12, 12, 11, 11, 12
Leg Extensions:
200 x 19, 18, 18, 18, 18, 18.75
Back Extensions:
45 x 12, 12, 12, 12, 11, 11
Seated Face Pulls:
40 x 16, 16, 16, 16, 16
Abductor Machine:
140 x 20, 19, 19
Standing Calf Raises: *paused*
195 x 14, 13
-
4/29/21
166.0 lbs.
DB Floor Presses:
40s x 8
60s x 14, 14, 14, 14, 14, 13
Leg Press: *paused*
45/side x 8
3 45s/side x 15, 15, 15, 15, 15
Pullups: *dead-hang*
BW x 12, 12, 12, 11, 11.25
Leg Extensions:
180 x 23, 23, 22.25
Back Extensions:
45 x 12, 12, 12, 12, 12, 12
Lat Pulldown Rope Triceps Extensions:
40 x 20, 20
Machine Preacher Curls:
60s x 10, 10, 10, 10, 10
HS Crunches:
2 45s + 10 x 15, 15
Decline Leg Raises:
BW x 18, 17
-
5/1/21
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 14, 14, 14, 14, 14
Wide Cable Rows:
70 x 15, 16, 15, 17, 18
Leg Extensions:
100 x 15, 16, 16, 17, 17, 17
Back Extensions:
45 x 10, 10, 9, 9, 8, 8
Kettlebell Lateral Raises:
15s x 16, 15, 15, 15, 15
Seated Leg Curls:
100 x 10, 10, 11, 11, 11
Rope Hammer Curls:
90 x 13, 13, 12
Completed at a Planet Fitness, so not my normal equipment.
-
5/2/21
Leg Press: *paused*
120 x 8
240 x 15, 13, 15, 15, 15
HS Chest Flies:
120 x 11, 11, 11
Cable Lat Pullovers:
80 x 9, 9
Leg Extensions:
120 x 12, 12, 13
Back Extensions:
45 x 10, 10, 9, 9, 8, 8
Supinating DB Curls:
30s x 13, 13, 13, 13, 12
DB Skullcrushers:
20s x 18, 18, 18, 18, 18
HS Machine Crunches:
90 x 11, 13
Decline Situps:
BW x 13, 13
Leg Press Calf Raises: *paused*
200 x 11, 11, 11, 11, 12
-
5/5/21
169.6 lbs.
Machine Chest Press:
60 x 10
110 x 10, 10, 8, 7
90 x 8
Lat Pulldowns: *wide grip*
130 x 10, 10, 10, 11, 9, 9, 9
Machine Shoulder Press:
90 x 12, 11, 11, 9, 8
Machine Preacher Curls:
90 x 8, 9, 8, 9, 8
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 13
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
First session after undergoing arthroscopic surgery on my right hip to correct femoroacetabular impingement (FAI) and hip labral tears. The surgery went very well based on what I've heard thus far. We'll see how I improve as I go through physical therapy. I'm supposed to be on crutches for four weeks. Going to focus on doing what I can for upper body.
-
5/7/21
165.8 lbs.
Machine Chest Press:
60 x 10
90 x 11, 10, 10, 10, 10, 10
Neutral, Close Grip Pulldowns: *wide grip*
120 x 11, 11, 11, 10, 11, 10, 9, 9
Machine Shoulder Press:
80 x 12, 12, 12, 11, 11
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 14
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
Nautilus Curls:
35 x 10, 9, 8, 8, 8
Legend Machine Triceps Extensions:
60 x 11, 10, 12, 9, 10
-
5/8/21
165.4 lbs.
Machine Chest Presses:
60 x 10
90 x 11, 11, 11, 10, 10, 9
Machine Rows:
80 x 14, 15, 15, 14, 14
Cable Row Machine:
50 x 16, 15, 15
Machine Shoulder Press:
80 x 12, 12, 12, 12, 12
Machine Lateral Raises:
65 x 15, 14, 13
50 x 15, 16
HS Rear Delt Flies:
75 x 15, 15, 15, 14, 14
Machine Preacher Curls:
90 x 10, 10, 9, 8, 8
Cable Overhead Triceps Extensions:
20 x 15, 13, 14, 15, 15
-
5/10/21
165.4 lbs.
HS Chest Flies:
120 x 16, 9
105 x 12, 11, 12
Cable Row Machine:
50 x 16, 16, 14, 14, 14, 14, 15, 15
Machine Shoulder Press:
80 x 13, 13, 13, 13, 13
Nautilus Curls:
35 x 10, 10, 10, 10, 10
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 16
Machine Lateral Raises:
80 x 13, 9, 9, 9, 10
Legend Machine Triceps Extensions:
60 x 12, 12, 12, 13, 13
-
5/12/21
166.0 lbs.
Cable Chest Press:
30 x 10
40 x 13, 13, 13, 13, 13
Wide Grip Lat Pulldowns:
130 x 10, 10, 10, 10, 10, 10, 10, 10
Machine Shoulder Press:
80 x 14, 14, 14, 13, 13
Machine Preacher Curls:
70 x 15, 15, 15, 13, 12, 13, 13
HS Rear Delt Flies:
75 x 16, 16, 16, 16, 16
Machine Lateral Raises:
50 x 15, 15, 14, 14, 15
Cable Overhead Triceps Extensions:
20 x 16, 16, 14, 14, 14
-
5/14/21
164.6 lbs.
Cable Chest Press:
30 x 10
40 x 13, 13, 13, 13, 14, 14
Neutral, Close Grip Pulldowns:
120 x 11, 11, 11, 11, 11, 11, 11, 10
Machine Shoulder Press:
80 x 14, 14, 14, 14, 14
HS Rear Delt Flies:
75 x 17
90 x 12, 12, 12, 12
Machine Lateral Raises:
80 x 13, 12, 11, 9, 10
Nautilus Curls:
35 x 11, 11, 10, 10, 10, 9, 11
Legend Machine Triceps Extensions:
50 x 18
60 x 13, 13, 13, 14
-
5/16/21
164.0 lbs.
Cable Chest Press:
30 x 10
50 x 10, 10, 10, 10, 11, 12
Cable Row Machine:
50 x 15
80 x 8, 8, 8, 8, 8, 8, 8.5
Machine Shoulder Press:
80 x 15, 15, 14, 14, 14
Machine Lateral Raises:
50 x 15, 15, 15, 15, 15
HS Rear Delt Flies:
90 x 13, 13, 13, 13, 13
Machine Preacher Curls:
70 x 15, 15, 14, 14, 14, 13, 13
Cable Overhead Triceps Extensions:
20 x 16, 16, 16, 16, 16
-
5/17/21
164.6 lbs.
HS Chest Flies:
105 x 13, 12, 12, 12, 12
High Machine Cable Row:
50 x 15, 15, 15, 15, 15, 15, 15, 17
Machine Shoulder Press:
80 x 15, 15, 15, 15, 15
Nautilus Curls:
35 x 11, 11, 11, 11, 11, 11, 12
HS Rear Delt Flies:
90 x 14, 14, 14, 13, 14
Machine Lateral Raises:
80 x 12, 12, 11, 10, 10
Legend Machine Triceps Extensions:
60 x 14, 14, 14, 13, 14
-
5/19/21
164.4 lbs.
Cable Chest Press:
30 x 10
40 x 14, 14, 14, 14, 14
Wide Grip Lat Pulldowns:
130 x 11, 11, 11, 11, 10, 10, 10, 10
Machine Shoulder Press:
80 x 16, 16, 15, 14, 15
Machine Preacher Curls:
70 x 15, 15, 15, 15, 15, 15, 15
HS Rear Delt Flies:
90 x 14, 14, 13, 11, 11
Machine Lateral Raises:
50 x 16, 16, 16, 15, 16
Cable Overhead Triceps Extensions:
20 x 17
30 x 13
35 x 10, 10, 10
-
5/21/21
163.4 lbs.
Cable Chest Press:
30 x 10
40 x 14, 14, 14, 14, 14, 14
Neutral, Close Grip Pulldowns:
120 x 11, 11, 11, 11, 11, 11, 11, 11
Machine Shoulder Press:
80 x 16, 16, 16, 16, 16
HS Rear Delt Flies:
90 x 14, 14, 13, 12, 12
Machine Lateral Raises:
80 x 12, 12, 12, 11, 11
Nautilus Curls:
35 x 12, 12, 12, 12, 12, 13, 13
Legend Machine Triceps Extensions:
60 x 14, 14, 14, 14, 14
Good week of work. Physical therapy twice daily on top of this makes for a pretty time-consuming regimen. Not sure when I'll be cleared to start adding in some leg work post-op. Hopefully my PT will give me some insight soon.
-
5/23/21
165.2 lbs.
Cable Chest Press:
30 x 10
50 x 12, 12, 12, 12
60 x 8, 9
Cable Row Machine:
80 x 9, 9, 9, 9, 8, 8, 8, 10
Machine Shoulder Press:
100 x 12, 12, 12, 12, 12
Machine Lateral Raises:
50 x 16, 16, 16, 16, 18
HS Rear Delt Flies:
90 x 14, 14, 13, 13, 14
Machine Preacher Curls:
70 x 16, 15, 15, 15, 15, 15, 16
Cable Overhead Triceps Extensions:
35 x 10, 10, 10, 10, 11
-
5/24/21
165.2 lbs.
HS Chest Flies:
105 x 13, 13, 13, 12, 12
High Machine Cable Row:
50 x 17
60 x 13, 13, 13, 13, 13, 13, 14
Machine Shoulder Press:
100 x 13, 13, 12, 12, 13
Nautilus Curls:
35 x 13, 13, 13, 13, 13
High Cable Curls:
60 x 10, 10
HS Rear Delt Flies:
90 x 14, 14, 14, 15, 15
Machine Lateral Raises:
80 x 12, 12, 11, 11, 12
Legend Machine Triceps Extensions:
60 x 15, 15, 14, 14, 15
-
5/26/21
164.6 lbs.
Cable Chest Press:
30 x 10
40 x 15, 14, 14, 15
Pushups:
BW x 19
Wide Grip Lat Pulldowns:
130 x 11, 11, 11, 11, 11, 11, 11, 11
Machine Shoulder Press:
100 x 13, 13, 13, 13, 13
Machine Preacher Curls:
70 x 16, 16, 16, 15, 15, 15, 16
HS Rear Delt Flies:
90 x 15, 15, 15, 13, 14
Machine Lateral Raises:
50 x 18, 18, 17, 17, 18
Cable Overhead Triceps Extensions:
35 x 11, 11, 11, 11, 12
-
5/28/21
162.2 lbs.
Cable Chest Press:
30 x 10
40 x 15, 15, 15, 15, 14, 15
Neutral, Close Grip Pulldowns:
120 x 12, 12, 12, 12, 11, 12, 11, 11
Machine Shoulder Press:
100 x 14, 14, 13, 13, 13
HS Rear Delt Flies:
90 x 15, 13, 13, 12, 12
Machine Lateral Raises:
80 x 12, 12, 11, 11, 11
High Cable Curls:
60 x 10, 10, 10, 10, 10, 10, 10
Legend Machine Triceps Extensions:
60 x 15, 15, 15, 14, 15
Planks:
1:00, 1:00, 1:46
-
5/29/21
162.6 lbs.
Pushups:
BW x 10
BW x 20, 16, 14, 12, 12, 13
Cable Row Machine:
80 x 9, 9, 9, 9, 9, 9, 9, 10
Machine Shoulder Press:
100 x 14, 14, 14, 13, 12
Machine Lateral Raises:
50 x 18, 18, 18, 18, 18
HS Rear Delt Flies:
90 x 16
Face Pulls:
50 x 15, 15, 15, 17
Machine Preacher Curls:
70 x 16, 15, 15, 15, 15, 15, 16
Cable Overhead Triceps Extensions:
35 x 12, 12, 12, 12, 11
I'm attributing my recent weight loss to the atrophy of my lower body. Right shoulder has been bothering me a good bit this week, as it has been off and on since the fall. I've been plagued with injuries but am still putting forth my best effort. May see an orthopedist about this shoulder as well.
-
5/31/21
163.6 lbs.
HS Chest Flies:
105 x 13, 13, 13, 13, 13
High Machine Cable Row:
60 x 14, 14, 14, 14, 14, 14, 15, 15
Machine Shoulder Press:
100 x 14, 14, 14, 14, 14
High Cable Curls:
60 x 11, 11, 11, 11, 11, 11, 11
Face Pulls:
60 x 14
70 x 10, 10, 10, 11
Machine Lateral Raises:
80 x 12, 12, 12, 10, 11
Legend Machine Triceps Extensions:
60 x 15, 15, 15, 15, 16
Planks:
BW x 1:00, 1:00, 1:54
-
6/1/21
164.0 lbs.
Pushups:
BW x 10
BW x 19, 16, 15, 14, 12
Wide Grip Lat Pulldowns:
130 x 12, 12, 12, 12, 11, 11, 11, 11
Machine Shoulder Press:
100 x 15, 15, 14, 14, 14
Machine Preacher Curls:
70 x 16, 16, 16, 16, 16, 16, 17
Facepulls:
50 x 16, 16, 16, 16, 17
Machine Lateral Raises:
50 x 19, 19, 18, 18, 18
Cable Overhead Triceps Extensions:
35 x 12, 12, 12, 12, 12
Planks:
BW x 1:00, 1:00, 2:00
-
6/3/21
165.2 lbs.
Pushups:
BW x 10
BW x 15, 15, 15, 14, 12, 12
Neutral, Close Grip Pulldowns:
120 x 12, 12, 12, 12, 12, 12, 12, 13
Machine Shoulder Press:
100 x 15, 14, 15, 14, 12
Facepulls:
70 x 11, 11, 11, 11, 12
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
High Cable Curls:
60 x 12, 12, 12, 12, 12, 12, 13
Legend Machine Triceps Extensions:
60 x 16, 16, 16, 16, 17
Planks:
1:00, 1:00, 2:15
-
6/6/21
163.4 lbs.
Pushups:
BW x 10
BW x 15, 15, 15, 14, 13, 13
Cable Row Machine:
80 x 10, 10, 10, 10, 10, 15, 11, 11
Machine Shoulder Press:
100 x 15, 15, 14, 12, 12
Machine Lateral Raises:
50 x 19, 19, 19, 19, 18
Face Pulls:
50 x 17, 17, 18, 17, 17
Machine Preacher Curls:
70 x 17, 17, 17, 16, 16, 16, 18
Cable Overhead Triceps Extensions:
35 x 13, 13, 13, 13, 13
Planks:
BW x 1:30, 1:30, 1:19
-
6/7/21
162.8 lbs.
HS Chest Flies:
90 x 10
105 x 14, 14, 13, 13, 13
High Machine Cable Row:
60 x 16, 16, 16, 16, 16, 16, 16, 18
Machine Shoulder Press:
100 x 14, 14, 14, 13, 13
High Cable Curls:
70 x 10, 9, 10, 8, 8, 8, 8
Face Pulls:
70 x 12, 12, 12, 12, 12
Machine Lateral Raises:
80 x 12, 12, 12, 11, 11
Legend Machine Triceps Extensions:
60 x 17, 17, 17, 17, 17
Planks:
BW x 1:30, 1:30, 1:30
-
6/9/21
165.2 lbs.
Pushups:
BW x 10
BW x 16, 16, 16, 15, 15
Wide Grip Lat Pulldowns:
130 x 12, 12, 12, 12, 12, 12, 12, 11
Machine Shoulder Press:
100 x 14, 14, 14, 14, 14
Machine Preacher Curls:
70 x 17, 17, 17, 17, 17, 17, 18
Facepulls:
50 x 18, 18, 18, 17, 18
Machine Lateral Raises:
50 x 19, 19, 19, 19, 19
Cable Overhead Triceps Extensions:
40 x 13
45 x 9, 8, 8, 8
Planks:
BW x 1:30, 1:30, 1:38
-
6/11/21
166.0 lbs.
Pushups:
BW x 10
BW x 15, 15, 15, 15, 15, 15
Neutral, Close Grip Pulldowns:
120 x 13, 13, 13, 13, 13, 13, 12, 12
Machine Shoulder Press:
100 x 15, 15, 15, 15, 15
Facepulls:
70 x 13, 12, 12, 12, 12
Machine Lateral Raises:
80 x 13, 12, 12, 10, 10
High Cable Curls:
70 x 10, 10, 10, 10, 10, 9, 9
Legend Machine Triceps Extensions:
80 x 12, 10
70 x 12, 12, 11
Planks:
1:30, 1:30, 1:40
-
6/12/21
166.0 lbs.
Machine Incline Presses:
20 x 12
40 x 13, 13, 13, 13, 13, 12
Row Machine: *underhand grip*
40 x 10, 10, 10, 11, 10, 11, 11, 11
Machine Shoulder Press:
50 x 7, 8
30 x 13, 13, 12
Seated DB Lateral Raises:
10s x 16, 13, 13, 12, 12
Face Pulls:
20 x 15, 13, 13, 13, 13
Machine Curls:
30 x 19, 18, 15, 16, 15, 15, 16
Overhead Smith Machine Triceps Extensions:
Bar x 13, 11, 10, 9, 9
Planks:
BW x 1:30, 1:30, 1:45
This was at a Planet Fitness on the road. Out of town for work.
-
6/14/21
165.0 lbs.
HS Chest Flies:
90 x 10
105 x 14, 14, 11, 11, 12
High Machine Cable Row:
60 x 18, 18, 18, 18, 18, 18, 18, 17
Machine Shoulder Press:
100 x 16
120 x 12, 10, 10, 10
High Cable Curls:
70 x 10, 10, 10, 10, 10, 9, 10
Face Pulls:
70 x 13, 13, 13, 12, 12
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
Legend Machine Triceps Extensions:
70 x 12, 12, 12, 12, 12
Planks:
BW x 1:30, 1:30, 2:00
-
6/16/21
Pushups:
BW x 10
BW x 16, 16, 16, 16, 16, 16
Wide Grip Lat Pulldowns:
130 x 13, 13, 13, 13, 13, 13, 13, 12
Machine Shoulder Press:
120 x 12, 12, 12, 11, 11
Machine Preacher Curls:
80 x 15, 13, 13, 13, 12, 13, 13
Facepulls:
50 x 18, 18, 18, 18, 17
Seated DB Lateral Raises:
10s x 14, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
45 x 9, 8, 8, 8, 8
Planks: *w/ 10 on back*
BW x 1:30, 1:30, 1:30
Hip pain was a bit more prominent after this session. I think I may have overdone it with adding the weight on the planks.
-
6/18/21
162.6 lbs.
Pushups:
BW x 10
BW x 16, 16, 15, 15, 15, 13
Neutral, Close Grip Pulldowns:
120 x 13, 13, 13, 13, 13, 13, 13, 12
Machine Shoulder Press:
120 x 12, 12, 12, 12, 11
Facepulls:
70 x 13, 13, 13, 13, 14
Seated DB Lateral Raises:
10s x 15, 14, 14, 15, 16
High Cable Curls:
70 x 10, 10, 10, 10, 10, 9.5, 10
Legend Machine Triceps Extensions:
70 x 13, 13, 13, 13, 13
Planks: *w/ 10 on back*
1:30, 1:30, 1:45
-
6/19/21
165.0 lbs.
Machine Incline Presses:
50/side x 10
50 x 13, 13, 13, 13, 12, 12
High Cable Rows:
90 x 8, 8, 8, 8, 8, 8, 8, 9
Machine Shoulder Press:
120 x 12, 12, 12, 12, 12
Seated DB Lateral Raises:
10s x 15, 15, 15, 15, 16
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Machine Preacher Curls:
80 x 14, 14, 14, 13, 13, 13, 14
Overhead Cable Triceps Extensions:
45 x 9, 9, 9, 9, 9
Planks: *w/ 10*
BW x 1:30
Long Lever Planks:
BW x 0:40, 0:40
Saw the long lever planks in a Jeff Nippard video. I'm a fan.
-
6/21/21
163.8 lbs.
HS Chest Flies:
90 x 10
105 x 14, 14, 14, 14, 13
High Machine Cable Row:
60 x 18, 18, 18, 18, 18, 18, 18, 18
Machine Shoulder Press:
120 x 13, 13, 12, 12, 13
High Cable Curls:
70 x 10, 10, 10, 10, 10, 10
Seated DB Hammer Curls:
10s x 23
Face Pulls:
70 x 14, 14, 13, 13, 14
Machine Lateral Raises:
80 x 13, 13, 12, 12, 12
Legend Machine Triceps Extensions:
70 x 14, 14, 15, 13, 14
Long Lever Planks:
BW x 0:40, 0:40, 0:50
-
6/23/21
164.2 lbs.
Pushups:
BW x 10
BW x 17, 17, 16, 15, 16
Wide Grip Lat Pulldowns:
130 x 13, 13, 13, 13, 13, 13, 12, 12
Machine Shoulder Press:
120 x 13, 13, 13, 13, 12
Machine Preacher Curls:
80 x 14, 14, 14, 14, 14, 13, 15
HS Rear Delt Flies:
75 x 16, 16, 15, 15, 15
Seated DB Lateral Raises:
10s x 15, 15, 15, 14, 15
Cable Overhead Triceps Extensions:
45 x 9, 9, 10, 10, 10
Long Lever Planks:
BW x 0:40, 0:40, 1:00
-
6/25/21
163.4 lbs.
Pushups:
BW x 10
BW x 16, 16, 16, 16, 16, 17
DB Hip Thrusts:
70 x 16, 16, 16, 14, 14, 14
Neutral, Close Grip Pulldowns:
120 x 14, 14, 14, 14, 15
Leg Extensions:
130 x 14, 14, 14, 14, 14, 14, 14, 15
Seated DB Hammer Curls:
20s x 16, 16, 16, 16, 17
Lat Pulldown Rope Triceps Extensions:
40 x 20, 21
Long Lever Planks:
BW x 0:40, 0:40, 0:40
Standing Calf Raises: *paused*
135 x 10, 10, 10
Physical therapist gave me the okay to start implementing some lower body isolation work! Thrilled.
-
6/26/21
164.0 lbs.
Machine Incline Presses:
25/side x 10
50/side x 13, 13, 13, 13, 13, 13
DB Hip Thrusts:
70 x 16, 16, 16, 16, 14, 15
Reverse Hyperextensions:
25/side x 14, 14, 13, 14
High Cable Rows:
90 x 10, 10, 9, 9, 10
Seated Leg Curls:
90 x 16, 16, 14, 13, 13
Leg Extensions:
150 x 14, 13, 13, 13, 14, 13
Machine Lateral Raises:
80 x 13, 13, 13, 13, 13
Lying Leg Curls:
70 x 11, 11, 11, 11, 12
Preacher Curls:
100 x 11, 10, 11
-
6/28/21
164.8 lbs.
HS Chest Flies:
90 x 10
105 x 15, 15, 15, 15, 15
DB Hip Thrusts:
70 x 16, 16, 16, 15, 15, 16
Leg Extensions:
130 x 15, 15, 14, 14, 14, 14, 14, 15
Standing Calf Raises: *paused*
135 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
45 x 11, 12, 11
Machine Preacher Curls:
80 x 16, 15, 15, 15, 16
Overhead Cable Triceps Extensions:
45 x 10, 10, 9, 9, 9
Long-Lever Planks:
BW x 0:40, 0:40, 1:00
-
6/29/21
164.8 lbs.
DB Hip Thrusts:
70 x 16, 16, 16, 16, 16, 15
Machine Incline Presses:
25/side x 10
70/side x 9, 9, 9, 9, 9
Reverse Hyperextensions:
25/side x 14, 14, 14, 13
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 14, 13
Seated Leg Curls:
110 x 11, 11, 11, 11, 11, 11
Leg Extensions:
150 x 15, 15, 15, 15, 14, 14
Face Pulls:
70 x 14, 14, 14, 14, 14
Abductor Machine:
110 x 14, 14, 15
Standing Calf Raises: *paused*
135 x 11, 11
Long-Lever Planks:
BW x 0:40, 0:40, 1:05
-
7/1/21
165.6 lbs.
Pushups:
BW x 10
BW x 17, 17, 17, 17, 17, 17
DB Hip Thrusts:
70 x 16, 16, 16, 16, 16, 15
Neutral Grip Pullups: *dead-hang*
BW x 10, 10, 9, 9, 9
Leg Extensions:
110 x 11
90 x 12, 12, 12, 12, 12, 14, 13
Seated DB Hammer Curls:
20s x 17, 17, 17, 17, 17
Triceps Pushdowns:
80 x 12, 12
Long Lever Planks:
BW x 0:40, 0:40, 1:10
Machine Calf Raises: *paused*
120 x 9, 10, 10
At a Planet Fitness for this session and the next. On the road again for work.
-
7/2/21
Machine Incline Presses:
20 x 12
40 x 13, 13, 13, 13, 13, 13
DB Hip Thrusts:
70 x 16, 16, 16, 16, 16, 17
Reverse Hyperextensions:
25/side x 12, 12, 12, 11
Wide Grip Cable Rows:
70 x 17, 17, 17, 17, 17.5
Seated Leg Curls:
80 x 11, 12, 12, 11, 12
60 x 16
70 x 13, 13, 12, 14
Leg Extensions:
150 x 16, 16, 16, 16, 15, 16
Seated DB Lateral Raises:
10s x 16, 16, 16, 15, 16
Machine Preacher Curls:
60 x 11
70 x 8, 9
Long Lever Planks:
BW x 0:40, 0:40, 1:15
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7/5/21
162.0 lbs.
HS Chest Flies:
90 x 10
105 x 16, 16, 16
Machine Lat Pullovers:
110 x 14, 14
DB Hip Thrusts:
80 x 12, 12, 12, 11, 11, 11
Leg Extensions:
130 x 15, 15, 15, 15, 15, 15, 15, 15
Standing Calf Raises: *paused*
135 x 11, 11, 11, 11, 12
Seated Calf Raises: *paused*
45 x 13, 14, 15
Machine Preacher Curls:
80 x 16, 16, 16, 16, 15
Overhead Cable Triceps Extensions:
45 x 10, 10, 10, 9, 9
Long-Lever Planks:
BW x 1:00, 1:00, 1:00
Nine weeks post-op. Planning on trying to add in leg press and some hip hinging movements next week.
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7/6/21
162.0 lbs.
DB Hip Thrusts:
70 x 17, 17, 17, 17, 16, 16
Machine Incline Presses:
25/side x 10
70/side x 10, 10, 10, 10, 9
Back Extensions:
45 x 10, 10, 10, 8
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 13
Seated Leg Curls:
110 x 12, 12, 12, 12, 11, 12
Leg Extensions:
150 x 15, 15, 15, 15, 15, 14
Face Pulls:
70 x 15, 15, 15, 15, 15
Abductor Machine:
110 x 15, 15, 15
Standing Calf Raises: *paused*
135 x 12, 12
Long-Lever Planks:
BW x 1:00, 1:00, 1:06
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7/8/21
163.0 lbs.
Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 17
DB Hip Thrusts:
80 x 12, 12, 12, 12, 12, 12
Pullups:
BW x 10
Neutral Close Grip Pulldowns:
120 x 15, 15, 14, 14
Leg Extensions:
130 x 16, 16, 16, 16, 16, 15
Seated DB Hammer Curls:
20s x 18, 17, 17, 17, 18
Triceps Pushdowns:
40 x 21, 21
Long Lever Planks:
BW x 1:00, 1:00, 1:11
Standing Calf Raises: *paused*
135 x 13, 13, 13
28 years old as of the 7th. I can stop aging any day now!
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7/9/21
Nautilus Incline Presses:
25/side x 10
50/side x 14, 14, 14, 14, 14, 14
DB Hip Thrusts:
70 x 17, 17, 17, 17, 17, 17
Back Extensions:
45 x 10, 10, 10, 9
High Cable Rows:
90 x 10, 10, 10, 10, 10
Seated Leg Curls:
90 x 15, 15, 15, 15, 16
Leg Extensions:
150 x 15, 15, 15, 15, 15, 16
Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 16
Machine Preacher Curls:
100 x 11, 11, 11
Long Lever Planks:
BW x 1:00, 1:00, 1:16
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7/12/21
162.8 lbs.
HS Chest Flies:
90 x 10
105 x 17, 17, 17
Machine Lat Pullovers:
110 x 15, 14
Belted Squats:
45/side x 8
45 + 25/side x 8, 9, 9, 10, 9
DB Hip Thrusts:
80 x 13, 13, 13, 14, 14, 13
Leg Extensions:
130 x 17, 17, 16
Standing Calf Raises: *paused*
135 x 12, 12, 12, 12, 16
Seated Calf Raises: *paused*
45 x 15, 15, 16
Machine Preacher Curls:
80 x 16, 16, 16, 16, 16
Overhead Cable Triceps Extensions:
45 x 10, 11, 10, 10, 10
Long-Lever Planks:
BW x 1:00, 1:00, 1:21
SQUATS ARE BACK! 10 weeks post-op and feeling great!
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7/13/21
164.0 lbs.
Machine Romanian Deadlifts:
45/side x 8, 8, 8, 8, 7, 7
Nautilus Incline Presses:
25/side x 10
70/side x 10, 10, 10, 10, 10
DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 16
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 14
Leg Extensions:
150 x 16, 16, 16, 16, 16, 16
Face Pulls:
70 x 16, 16, 16, 16, 15
Abductor Machine:
110 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 13, 12
Long-Lever Planks:
BW x 1:00, 1:00, 1:26
First time doing RDLs since before the surgery. Happy.
-
7/15/21
164.0 lbs.
Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 18
Leg Press: *paused*
45/side x 10
2 45s/side x 14, 14, 14, 14, 15
DB Hip Thrusts:
80 x 14, 15, 15, 15, 15, 14
Neutral Close Grip Pulldowns:
120 x 15, 15, 15, 15, 14
Leg Extensions:
130 x 18, 18, 18
Seated DB Hammer Curls:
20s x 18, 18, 18, 18, 18
Triceps Pushdowns:
40 x 22, 22
Long Lever Planks:
BW x 1:00, 1:00, 1:31
Standing Calf Raises: *paused*
135 x 14, 14, 14
-
7/16/21
164.8 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 14, 14, 15, 14, 14, 14
Machine Romanian Deadlifts:
25/side x 10
45/side x 8, 8, 8, 8, 8
DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 17
High Cable Rows:
90 x 11, 11, 11, 10, 10
Seated Leg Curls:
90 x 16, 16, 16, 16, 18
Leg Extensions:
150 x 17, 17, 17, 16, 16, 17
Seated DB Lateral Raises:
10s x 17, 17, 17, 17, 16
Machine Preacher Curls:
100 x 12, 12, 12
Long Lever Planks:
BW x 1:00, 1:00, 1:37
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7/18/21
162.6 lbs.
HS Chest Flies:
90 x 10
105 x 17, 18, 18
Machine Lat Pullovers:
110 x 15, 16
Belted Squats:
45/side x 10
45 + 25/side x 10, 10, 10, 11, 12
DB Hip Thrusts:
80 x 15, 15, 15, 15, 15, 16
Leg Extensions:
130 x 19, 19, 19
Standing Calf Raises: *paused*
135 x 14, 14, 14, 14, 14
Seated Calf Raises: *paused*
45 x 16, 16, 17
Machine Preacher Curls:
80 x 17, 17, 17, 17, 17
Overhead Cable Triceps Extensions:
45 x 11
DB Skullcrushers:
25s x 10, 10, 10, 8
Long Lever Planks:
BW x 1:00, 1:00, 1:42
Right shoulder was bothering me a tad so I moved over to DB skull crushers instead of my normal cable overhead triceps extensions.
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7/20/21
164.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 8, 8, 8, 8, 8, 8
Nautilus Incline Presses:
25/side x 10
70/side x 11, 11, 11, 11, 11
DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 18
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 15
Leg Extensions:
150 x 17, 17, 17, 17, 17, 17
Face Pulls:
70 x 17, 17, 17, 17, 17
Abductor Machine:
110 x 17, 17, 18
Standing Calf Raises: *paused*
135 x 13, 14
Decline Leg Raises:
BW x 12, 10, 10
Added in decline leg raises since I'm beginning to feel more comfortable with trying things out with the surgical hip. Just a slight ache on these.
