Printable View
10/21/20
171.6 lbs.
Flat DB Presses:
50s x 8
70s x 8, 7, 7, 7, 7, 7
Seated Leg Curls:
150 x 9, 9, 9, 9, 9
HS High-to-Low Rows:
45 + 25/side x 13, 13, 13, 13, 14
Reverse Hyperextensions:
25/side x 15, 15, 14, 14
Machine Lateral Raises:
65 x 14, 14, 14, 14, 15
Back Extensions:
BW + 45 x 16, 16, 16, 16, 16, 15
Leg Extensions:
200 x 11, 11, 11, 11, 11, 13
DB Hammer Curls:
30s x 24, 24, 24
Lying Leg Curls:
90 x 15, 15, 14, 14, 14
Feeling great in there today. Went heavier on the leg extensions.
10/23/20
169.6 lbs.
Machine Chest Presses:
100 x 10
100 x 19, 19, 19, 19, 19
Leg Extensions:
160 x 16, 15, 16, 16, 16, 16, 16, 16
Back Extensions:
BW + 45 x 16, 16, 16, 16, 16, 16
Cambered Bar Curls:
90 x 11, 11, 11, 11, 11
DB Skullcrushers:
20s x 15, 15, 15, 15, 15
Machine Crunches:
130 x 19, 18
Ab Wheel:
BW x 18, 18
Leg Press Calf Raises: *pauses*
3 45s + 25/side x 12, 12, 12, 12, 11
10/24/20
169.6 lbs.
Seated Leg Curls:
130 x 13, 13, 13, 13, 13, 13
Incline DB Presses:
45s x 8
50s x 14, 13, 13, 13, 13
Neutral Grip Pulldowns:
140 x 13, 13, 13, 12, 12
Reverse Hyperextensions:
25/side x 14, 14, 16, 15
Back Extensions:
BW + 45 x 17, 17, 17, 16, 16, 16
Facepulls:
90 x 18
DB Rear Delt Flies:
15s x 16, 17, 16, 15
Abductor Machine:
130 x 22, 21, 24
Leg Extensions:
200 x 13, 12, 12, 12, 12, 12
Leg Press Calf Raises:
3 45s/side x 15, 13
Shoulder was bothering me on the facepulls so I switched to rear delta flies. Foreshadowing for what happened later this week!
10/26/20
171.0 lbs.
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 12, 11, 11
Leg Extensions:
160 x 16, 16, 16, 16, 16, 16, 16, 17
Back Extensions:
BW + 45 x 17, 17, 17, 17, 17, 17
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 9
Machine Crunches:
130 x 19, 19
Ab Wheel:
BW x 19, 18
Machine Preacher Curls:
45 x 13, 13, 13, 12, 14
Cable Triceps Pushdowns:
110 x 12, 12
10/27/20
171.0 lbs.
Flat DB Presses: *pauses*
50s x 8
70s x 8, 8, 7, 7, 7, 7
Seated Leg Curls:
150 x 10, 9, 9, 9, 9
Reverse Hyperextensions:
25/side x 16, 15, 15, 14
HS High-to-Low Rows:
45 + 25/side x 15, 15, 15, 14, 14
Back Extensions:
BW + 45 x 18, 17, 17, 17, 16, 15
Machine Lateral Raises:
65 x 15, 15, 16, 15, 13
Leg Extensions:
200 x 13, 13, 13, 13, 13, 13
Lying Leg Curls:
90 x 15, 15, 14, 11, 10
DB Hammer Curls:
30s x 25, 24, 23
Good work. Switched to barbell back extensions since my reps were starting to get so high with a 45 pound plate.
10/29/20
170.0 lbs.
HS Machine Chest Press: *pauses*
45/side x 10
45 + 25/side x 15, 15, 15, 15, 16
Leg Extensions:
160 x 17, 17, 17, 17, 17, 17, 17, 16
Barbell Back Extensions:
45 x 18, 18, 18, 17, 17, 16
Cambered Bar Curls:
90 x 12, 11, 11, 10, 10
DB Skullcrushers:
20s x 16, 16, 16, 16, 16
Machine Crunches:
130 x 20, 19
Ab Wheel:
BW x 18, 18
Standing Calf Raises: *pauses*
135 x 12, 12, 11, 10, 10
So my shoulder was a little achey going into this, so I changed my pressing movement to a machine that had a pressing angle that was less flared out. I intended for this to be less harsh on my elbows. Despite this, my right shoulder has been really achey since completing this yesterday morning. May do my next session on Sunday as opposed to Saturday if it's not feeling 100%.
11/1/20
168.0 lbs.
Incline DB Presses:
45s x 8
50s x 14, 13, 13, 13, 13
Seated Leg Curls:
130 x 14, 14, 14, 13, 14, 13
Neutral Grip Pulldowns:
140 x 13, 13, 13, 13, 12
Reverse Hyperextensions:
BW + 25 x 16, 16, 15, 14
Leg Extensions:
200 x 14, 14, 14, 13, 13, 13
Barbell Back Extensions:
45 x 18, 18, 18, 18, 18, 17
Rear Delt Flies:
15s x 16, 17, 17, 16, 16
Abductor Machine:
130 x 24, 24, 24
Standing Calf Raises: *pauses*
105 x 14, 13
11/2/20
168.0 lbs.
Flat DB Presses: *slow eccentrics and pauses*
50s x 8
60s x 9, 9, 8, 9, 8, 8
Leg Extensions:
160 x 17, 17, 17, 17, 17, 17, 17, 18
Pullups: *dead-hang*
BW x 10, 10, 9, 9, 9
Back Extensions:
45 x 18, 18, 18, 18, 18, 18
Machine Crunches:
150 x 12, 10
Machine Preacher Curls:
45 x 14, 14, 13, 13, 14
Ab Wheel:
BW x 20
Hanging Leg Raises:
BW x 13
Cable Pushdowns:
110 x 11, 10
This did not feel great at all on my right shoulder, and it made me recognize that my tweak was more serious than I originally thought.
11/4/20
168.8 lbs.
HS Chest Flies:
60 x 10
90 x 14, 14, 14, 13, 14, 14
Cable Triceps Pushdowns:
80 x 12, 12, 12, 12, 12, 10
Reverse Hyperextensions:
BW + 25 x 16, 16, 16, 14
HS High-to-Low Rows:
45 + 25/side x 15, 15, 15, 15, 14
Barbell Back Extensions:
45 x 19, 19, 19
65 x 14, 14, 13
Seated Leg Curls:
150 x 10, 10, 10, 10, 9
Machine Lateral Raises:
65 x 16, 15, 15, 14, 13
Leg Extensions:
200 x 14, 14, 14, 14, 14, 12
Lying Leg Curls:
90 x 15, 15, 15, 14, 12
DB Hammer Curls:
40s x 13, 13, 12
Working around both a bum hip and an injured shoulder. Gotta love aging, but at least I can get some quality work in. Was able to do most of this without pain.
11/6/20
167.6 lbs.
HS Chest Flies:
60 x 10
120 x 9, 9, 9, 8, 9
Triceps Pushdowns:
80 x 12, 12, 11, 11, 10
Leg Extensions:
160 x 18, 18, 18, 18, 18, 18, 18, 18
Back Extensions:
65 x 14, 14, 13, 13, 13, 14
Cambered Bar Curls:
90 x 12, 12, 11, 11, 10
DB Skullcrushers:
20s x 17, 17, 17, 16, 15
Machine Crunches:
150 x 12, 10
Hanging Leg Raises:
BW x 14, 12
Standing Calf Raises: *pauses*
135 x 12, 12, 10, 10, 11
11/7/20
167.6 lbs.
Pushups:
BW x 20, 20, 17, 16, 16
Seated Leg Curls:
130 x 14, 14, 14, 13, 14, 13
Neutral Grip Pulldowns:
140 x 13, 13, 13, 13, 13
Reverse Hyperextensions:
25/side x 16, 15, 16, 15
Leg Extensions:
200 x 14, 14, 14, 14, 14, 14
Back Extensions:
65 x 14, 14, 14, 14, 14, 13
Rear Delt Flies:
15s x 17, 17, 17, 17, 17
Abductor Machine:
130 x 24, 24, 24
Standing Calf Raises: *pauses*
105 x 14, 13
Slowly reintroducing pressing movements. Was able to do pushups with just a slight ache. I don't think that the right shoulder issue is severe, but I'm still being cautious.
11/9/20
166.8 lbs.
Incline DB Presses:
45s x 8
50s x 14, 14, 13, 13, 13, 12
Leg Extensions:
160 x 19, 19, 18, 18, 18, 18, 18, 18
Pullups: *dead-hang*
BW x 10, 10, 10, 10, 11
Back Extensions:
65 x 15, 15, 15, 15, 14, 14
Machine Crunches:
150 x 12, 11
Machine Preacher Curls:
45 x 14, 14, 13, 13, 13
Hanging Leg Raises:
BW x 14, 13
Triceps Pushdowns: *straight bar*
110 x 13, 12
Shoulder is feeling even better still. Cautiously optimistic. Going back in tomorrow. Hope that I can tolerate more pressing.
11/10/20
166.8 lbs.
Flat DB Presses:
50s x 8
60s x 12, 11, 11, 9, 9
Pushups:
BW x 15
Seated Leg Curls:
150 x 10, 10, 10, 10, 10
High-to-Low Rows:
45 + 25/side x 15, 15, 15, 15, 15
Reverse Hyperextensions:
25/side x 16, 16, 16, 15
Leg Extensions:
200 x 14, 14, 15, 14, 14, 14
Back Extensions:
65 x 15, 15, 15, 15, 15, 14
Machine Lateral Raises:
65 x 15, 15, 15, 15, 14
Lying Leg Curls:
90 x 15
Seated Leg Curls:
130 x 14, 11, 10, 10
DB Hammer Curls:
40s x 13, 13, 12
Felt my shoulder just a bit on my last set of DB presses, so I elected to do pushups for my last set here.
11/12/20
166.8 lbs.
Leg Extensions:
160 x 19, 19, 19, 19, 19, 18, 18, 18
Pushups:
BW x 20, 20, 18, 18, 17
Back Extensions:
65 x 15, 15, 15, 16, 16, 16
Cambered Bar Curls:
90 x 12, 12, 11, 9, 9
DB Skullcrushers:
20s x 17, 17, 13, 12, 12
Machine Crunches:
150 x 12, 11
Hanging Leg Raises:
BW x 14, 14
Standing Calf Raises: *pauses*
135 x 12, 12, 12, 11, 11
11/14/20
167.2 lbs.
Seated Leg Curls:
130 x 14, 14, 14, 14, 14, 13
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 12, 11
Reverse Hyperextensions:
25/side x 16, 16, 16, 15
Neutral Grip Pulldowns:
140 x 14, 13, 13, 13, 13
Back Extensions:
65 x 16, 16
85 x 11, 11, 11, 11
Rear Delt Flies:
15s x 18, 18, 18, 17, 17
Abductor Machine:
130 x 25, 24, 26
Leg Extensions:
200 x 16, 15, 14, 14, 14, 14
Standing Calf Raises: *paused*
105 x 15, 14
11/15/20
167.2 lbs.
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 12, 12, 11
Leg Extensions:
160 x 19, 19, 19, 19, 19, 19, 19, 18
Pullups: *dead-hang*
BW x 11, 11, 10, 10, 10
Back Extensions:
85 x 12, 12, 12, 11, 11, 12
Machine Crunches:
150 x 12, 12
Machine Preacher Curls:
45 x 14, 14, 14, 14, 14
Hanging Leg Raises:
BW x 15, 15
Cable Triceps Pushdowns:
110 x 13, 13
Still feeling my shoulder just a tad. Hoping that it's just a muscle strain recovering as opposed to it involving my actual joint. Also getting an evaluation of my hip tomorrow.
11/17/20
166.6 lbs.
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 13, 12, 13
Seated Leg Curls:
150 x 11, 11, 10, 10, 10
High-to-Low Rows:
45 + 25/side x 16, 15, 15, 15, 15
Reverse Hyperextensions:
25/side x 16, 16, 16, 16
Machine Lateral Raises:
65 x 15, 15, 15, 15, 15
Back Extensions:
85 x 12, 12, 12, 12, 12, 11
Lying Leg Curls:
90 x 15, 15, 14, 14, 14
DB Hammer Curls:
40s x 13, 13, 13
Leg Extensions:
200 x 16, 15, 15, 15, 14, 14
My hip consultation from 11/16 gave me little insight into the severity of my hip injury. The physical therapist could not provoke symptoms with the equipment that he had in-clinic, and the nurse practitioner could not see anything too alarming on the MRI. She says that I now have the go-ahead to start doing exercises that involve my hips more. She wants me to try to do some exercises that could flare up my hip before coming back in for a follow-up on 12/2. I was so certain that I would be having surgery, but it appears that this is up in the air. I'll start introducing these movements this coming week/weekend.
11/19/20
166.6 lbs.
Leg Extensions:
160 x 19, 19, 19, 19, 19, 19, 19, 19
Pushups:
BW x 8
BW x 20, 20, 19, 18, 18
Back Extensions:
85 x 12, 12, 12, 12, 12, 12
Cambered Bar Curls:
90 x 12, 12, 11, 11, 11
DB Skullcrushers:
20s x 17, 17, 17, 17, 17
Machine Crunches:
150 x 13, 13
Hanging Leg Raises:
BW x 16, 15
Standing Calf Raises: *pauses*
135 x 12, 12, 12, 12, 12
11/21/20
166.2 lbs.
Seated Leg Curls:
130 x 14, 14, 14, 13, 15, 14
Incline DB Presses:
45s x 8
50s x 14, 14, 13, 13, 13
Reverse Hyperextensions:
25/side x 17, 17, 16, 16
Neutral Grip Pulldowns:
140 x 14, 14, 14, 13, 13
Back Extensions:
85 x 13, 12, 12, 12, 12, 13
Rear Delt Flies:
15s x 18, 18, 18, 18, 17
Abductor Machine:
150 x 19, 19, 19
Leg Extensions:
200 x 16, 16, 16, 16, 15, 15
Standing Calf Raises: *paused*
105 x 15, 15
11/22/20
166.8 lbs.
Pushups:
BW x 8
BW x 19, 19, 19, 19, 19, 20
Leg Extensions:
160 x 20, 20, 19, 19, 19, 19, 19, 19
Pullups: *dead-hang*
BW x 11, 11, 11, 10, 10
Back Extensions:
85 x 13, 13, 13, 12, 12, 12
Machine Preacher Curls:
45 x 15, 14, 14, 14, 14
Machine Crunches:
150 x 13, 13
Hanging Leg Raises:
BW x 16, 16
Triceps Pushdowns:
110 x 14, 13
11/24/20
168.4 lbs.
Incline DB Presses:
45s x 8
60s x 9, 8, 8, 8, 8, 7
Seated Leg Curls:
150 x 11, 11, 11, 11, 11
High-to-Low Rows:
45 + 25/side x 16, 16, 15, 16, 15
Reverse Hyperextensions:
25/side x 17, 17, 17, 17
Machine Lateral Raises:
65 x 16, 15, 15, 16, 15
Back Extensions:
85 x 13, 13, 13, 13, 13, 12
Lying Leg Curls:
90 x 15, 15, 15, 15, 14
DB Hammer Curls:
40s x 14, 13, 13
Leg Extensions:
200 x 16, 15, 15, 15, 15, 15
11/26/20
166.4 lbs.
Pushups:
BW x 8
BW x 20, 20, 20, 20, 19
Leg Extensions:
160 x 20, 20, 20, 19, 20, 19, 19, 19
Back Extensions:
85 x 13, 13, 13, 13, 13, 13
Cambered Bar Curls:
90 x 12, 12, 12, 12, 11
DB Skulllcrushers:
20s x 17, 17, 17, 17, 17
Machine Crunches:
150 x 14, 13
Hanging Leg Raises:
BW x 17, 17
Standing Calf Raises: *pauses*
135 x 13, 13, 12, 12, 12
11/28/20
166.8 lbs.
DB Romanian Deadlifts: *beltless*
45s x 8
70s x 11, 11, 11, 11, 11, 10
Incline DB Presses: *paused*
45s x 8
50s x 14, 13, 11, 10, 10
Reverse Hyperextensions:
45/side x 9, 9, 9, 8
Neutral Grip Pulldowns:
140 x 14, 14, 14, 13, 13
Back Extensions:
85 x 14, 13, 13, 13, 13, 12
Rear Delt Flies:
15s x 18
HS Rear Delt Flies:
75 x 11, 11, 11, 11
Abductor Machine:
150 x 20, 20, 19
Leg Extensions:
200 x 16, 16, 16, 16, 14.5
Standing Calf Raises: *paused*
105 x 16, 15
First time reintroducing romanian deadlifts in months. Being extremely careful to not irritate my hip again, though I know that damage must surely still be there. Shoulder was bugging me a bit during this session. Was in the gym at 11:00 pm after work, which is abnormal for me. Was dead tired.
11/29/20
166.2 lbs.
Pushups:
BW x 20, 20, 20, 20, 20, 19
Leg Extensions:
160 x 20, 20, 20, 20, 19, 20
Pullups: *dead-hang*
BW x 11, 11, 11, 9, 9
Back Extensions:
85 x 14, 13, 13, 13, 13, 13
Machine Crunches:
150 x 14, 14
Hanging Leg Raises:
BW x 18, 18
Hammer Curls:
40s x 12, 12, 12, 12, 12
Cable Pushdowns:
110 x 14, 14
Feeling better today, both in terms of fatigue as well as my shoulder.
12/1/20
168.2 lbs.
Incline DB Presses:
45 x 8
60s x 9, 9, 8, 8, 8, 8
Romanian Deadlifts:
45s x 8
70s x 8, 8, 8, 8, 8
HS High Rows:
45 + 25/side x 16, 16, 16, 15, 15
Back Extensions:
85 x 14, 13, 14, 13, 13, 13
Machine Lateral Raises:
65 x 16, 16, 15, 15, 14
Leg Extensions:
200 x 16, 16, 16, 15, 15, 14
Lying Leg Curls:
90 x 15, 15, 15, 11, 9
Machine Preacher Curls:
45 x 15, 14, 12
12/3/20
168.2 lbs.
Leg Press: *slow eccentrics and pauses*
45/side x 10
2 45s/side x 18, 18, 18, 16, 16
Leg Extensions:
160 x 20, 20, 19
DB Floor Presses:
40s x 8
60s x 9, 9, 9, 9, 8
Back Extensions:
85 x 14, 14, 14, 14, 13, 13
Cambered Bar Curls:
90 x 12, 12, 12, 11, 9
DB Skullcrushers:
20s x 18, 18, 17, 17, 16
Machine Crunches:
150 x 14, 13
Standing Calf Raises: *paused*
135 x 13, 14, 12, 12, 12
Hanging Leg Raises:
BW x 18, 17.25
Instructed by my nurse practitioner to try to irritate my hip in the sessions leading up to the appointment. Trying leg extensions again. Also giving floor presses with a pause a go
12/5/20
167.0 lbs.
Incline DB Presses:
45s x 8
50s x 14, 14, 11, 11, 11
DB Romanian Deadlifts:
45s x 8
60s x 11, 11, 11, 11, 11, 10
Neutral Grip Pulldowns:
140 x 14, 14, 13, 13, 12
Back Extensions:
85 x 14, 14, 14, 14, 13, 13
HS Rear Delt Flies:
75 x 12, 13, 13, 13, 13
Leg Extensions:
200 x 14, 14, 14, 14, 14, 14
Machine Abductors:
150 x 20, 20, 20
Standing Calf Raises: *pauses*
105 x 16, 15
12/6/20
165.8 lbs.
DB Floor Presses:
40s x 8
50s x 11, 11, 10, 10, 10, 9
Leg Press: *paused*
45/side x 10
2 45s/side x 18, 18, 18, 17, 16
Leg Extensions:
160 x 20, 20, 20
Back Extensions:
85 x 14, 14, 14, 14, 14, 12
Pullups: *dead-hang*
BW x 11, 11, 11, 9, 9
Machine Crunches:
150 x 15, 14
Hanging Leg Raises:
BW x 19, 18
Machine Preacher Curls:
45 x 15, 15, 14, 14, 14
Cable Triceps Pushdowns:
110 x 16, 13
12/8/20
Incline DB Presses:
45s x 8
60s x 8, 9, 9, 8, 8, 8
DB Romanian Deadlifts:
45s x 8
70s x 9, 8, 8, 8, 8
HS High Rows:
45 + 25/side x 16, 16, 16, 16, 15
Back Extensions:
85 x 14, 14, 14, 14, 14, 12
Machine Lateral Raises:
65 x 16, 16, 16, 16, 16
Leg Extensions:
200 x 16, 16, 16, 16, 13, 11
Lying Leg Curls:
90 x 15, 15, 12, 12, 11
Hammer Curls:
40s x 14, 14, 13
12/9/20
168.2 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 10, 10, 10, 10, 10
Leg Extensions:
160 x 17, 17, 17
DB Floor Presses:
40s x 8
60s x 9, 9, 9, 9, 9
Back Extensions:
85 x 14, 14, 14, 14, 14, 13
This actually felt pretty good. Splitting up my sessions because I got off work rather late, and I was instructed to really try to aggravate my hip before my appointment the next morning. Ended up cancelling because I couldn't get it to flare up enough to justify me driving to Nashville to get it evaluated again.