12/10/20
168.2 lbs.
Cambered Bar Curls:
90 x 12, 12, 12, 9, 9
DB Skullcrushers:
20s x 18, 18, 12, 13, 12
Machine Crunches:
150 x 15, 15
Hanging Leg Raises:
BW x 17, 15
Standing Calf Raises: *paused*
135 x 14, 14, 14, 13, 13
Printable View
12/10/20
168.2 lbs.
Cambered Bar Curls:
90 x 12, 12, 12, 9, 9
DB Skullcrushers:
20s x 18, 18, 12, 13, 12
Machine Crunches:
150 x 15, 15
Hanging Leg Raises:
BW x 17, 15
Standing Calf Raises: *paused*
135 x 14, 14, 14, 13, 13
12/12/20
166.8 lbs.
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 13
Romanian Deadlifts:
45s x 8
60s x 11, 11, 11, 11, 11, 11
Neutral Grip Pulldowns:
140 x 14, 14, 14, 14, 13
Back Extensions:
85 x 14, 14, 14, 14, 13, 14
Rear Delt Flies:
75 x 13, 13, 13, 13, 13
Abductor Machine:
170 x 15, 15, 15
Leg Extensions:
200 x 16, 16, 15, 15, 15, 14
Standing Calf Raises:
105 x 16, 16
12/13/20
167.8 lbs.
Floor Presses:
40s x 8
50s x 11, 11, 11, 11, 10, 10
Leg Press:
45/side x 10
2 45s/side x 18, 18, 18, 18, 17
Leg Extensions:
160 x 21, 20, 20
Back Extensions:
85 x 14, 14, 14, 14, 14, 14
Pullups: *dead-hang*
BW x 11, 11, 11, 11, 11
Machine Crunches:
150 x 16, 15
Hanging Leg Raises:
BW x 19, 19
Machine Preacher Curls:
45 x 15, 15, 15, 14, 14
Cable Pushdowns:
110 x 15, 15
12/15/20
168.8 lbs.
Incline DB Presses: *pauses*
45s x 8
60s x 9, 9, 9, 9, 8, 8
DB Romanian Deadlifts:
45s x 8
70s x 9, 9, 8, 8, 7
Back Extensions:
85 x 15, 15, 15, 14, 14, 14
HS High-to-Low Rows:
45 + 25/side x 16, 16, 16, 16, 16
Machine Lateral Raises:
65 x 17, 17, 16, 16, 16
Lying Leg Curls:
90 x 15, 15
Seated Leg Curls:
130 x 15, 13, 14
DB Hammer Curls:
40s x 14, 14, 14
Leg Extensions:
200 x 16, 13, 13, 13, 14, 13
12/17/20
168.6 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 11, 10, 10, 11, 10
DB Floor Presses:
40s x 8
60s x 10, 9, 9, 10, 9
Back Extensions:
85 x 15, 15, 15, 15, 15, 14
Cambered Bar Curls:
90 x 12, 12, 12, 12, 11
DB Skullcrushers:
20s x 15, 13, 13, 13, 12
Machine Crunches:
150 x 16, 16
Hanging Leg Raises:
BW x 18, 16
Standing Calf Raises:
135 x 14, 14, 14, 14, 13
12/19/20
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 14
DB Romanian Deadlifts:
45s x 8
60s x 12, 12, 12, 12, 11, 11
Back Extensions:
85 x 15, 15, 15, 15, 15, 14
Neutral Grip Pulldowns:
140 x 14, 14, 14, 14, 14
HS Rear Delt Flies:
75 x 14, 14, 13, 14, 14
Machine Abductors:
170 x 16, 17, 16
Leg Extensions:
200 x 16, 16, 16, 15, 15, 16
Standing Calf Raises:
105 x 17, 16
12/20/20
168.4 lbs.
DB Floor Presses:
40s x 8
50s x 11, 11, 11, 11, 11, 10
Leg Press:
45 x 10
2 45s/side x 18, 18, 18, 18, 18
Leg Extensions:
160 x 21, 21, 21
Back Extensions:
85 x 15, 15, 15, 15, 15, 15
Pullups: *dead-hang*
BW x 12, 11, 11, 11, 11
Machine Crunches:
150 x 16, 17
Hanging Leg Raises:
BW 19, 18
Machine Preacher Curls:
45 x 15, 15, 15, 15, 14
Cable Triceps Pushdowns:
110 x 16, 15
12/22/20
170.6 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 9, 9, 9, 9, 9, 8
DB Romanian Deadlifts:
45s x 8
70s x 9, 9, 9, 9, 8
Back Extensions:
85 x 16
105 x 10, 10, 10, 9, 9
HS High Rows:
45 + 25 x 16, 17, 16, 16, 17
Machine Lateral Raises:
65 x 17, 17, 17, 16, 14
Leg Extensions:
200 x 16, 15, 15, 15, 15, 15
Seated Leg Curls:
130 x 15, 15, 14, 13, 12
DB Hammer Curls:
40s x 15, 14, 14
12/24/20
169.8 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 11, 11, 11, 11, 12
Leg Extensions:
160 x 22, 21, 22
DB Floor Presses:
40s x 8
60s x 10, 10, 10, 10, 10
Back Extensions:
105 x 11, 11, 11, 12, 11, 11
EZ Bar Curls:
90 x 12, 12, 12, 12, 12
DB Skullcrushers:
20s x 15, 15, 15, 15, 14
Machine Crunches:
150 x 17, 17
Hanging Leg Raises:
BW x 19, 19
Standing Calf Raises: *paused*
135 x 14, 14, 14, 14, 14
Good couple of weeks of training that I just logged. Today marks nine years of consistent training. I've only been out of the gym for three days on two separate occasions during this period, and I have been extremely consistent with tracking my macros and giving it my all in the gym. Reflecting on this now, it has been remarkable to see how underwhelming my physique has changed over this time.
12/25/20
169.8 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 12, 12, 12, 12, 12, 12
Incline DB Presses: *paused*
45s x 8
50s x 14, 14, 14, 14, 13
Back Extensions:
105 x 12, 12, 12, 11, 12, 11
Neutral Grip Pulldowns:
140 x 15, 14, 14, 14, 14
Leg Extensions:
200 x 16, 16, 16, 16, 16, 16
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 15
Abductor Machine:
170 x 17, 17, 17
Standing Calf Raises: *paused*
105 x 17, 17
12/27/20
167.6 lbs.
DB Floor Presses:
40s x 8
50s x 11, 11, 11, 11, 11, 11
Leg Press: *paused*
45/side x 10
2 45s/side x 19, 19, 19, 18, 18
Leg Extensions:
160 x 22, 22, 22
Back Extensions:
105 x 12, 12, 12, 12, 12, 11
Pullups: *dead-hang*
BW x 12, 12, 11, 10, 11
Machine Crunches:
150 x 18, 13
Hanging Leg Raises:
BW x 20, 19
Machine Preacher Curls:
45 x 15, 15, 11, 12, 14
Cable Triceps Pushdowns:
110 x 16, 16
12/28/20
167.6 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 9, 9, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 9, 9, 9, 9, 9
HS High Rows:
45 + 25/side x 17, 17, 17, 17, 16
Back Extensions:
105 x 12, 12, 12, 12, 12, 11
Machine Lateral Raises:
65 x 17, 17, 17, 17, 17
Seated Leg Curls:
130 x 15, 15, 14, 14, 15
DB Hammer Curls:
40s x 15, 14, 15
Leg Extensions:
200 x 16, 16, 16, 16, 15
12/30/20
170.8 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 12, 12, 12, 12, 13
Leg Extensions:
160 x 22, 23, 22
DB Floor Presses:
40s x 8
60s x 11, 11, 11, 11, 10
Back Extensions:
105 x 12, 12, 12, 12, 12, 12
EZ Bar Curls:
90 x 13, 12, 12, 12, 12
DB Skullcrushers:
20s x 15, 15, 15, 15, 15
Machine Crunches:
150 x 18, 17
Hanging Leg Raises:
BW x 20, 20
Standing Calf Raises: *paused*
135 x 15, 15, 14, 14, 14
12/31/20
171.6 lbs.
Romanian Deadlifts:
45s x 8
60s x 13, 12, 12, 12, 12, 12
Incline DB Presses:
45s x 8
50s x 14, 14, 13, 12, 12
Back Extensions:
105 x 13, 12, 12, 12, 12, 12
Neutral Grip Pulldowns:
140 x 15, 15, 14, 14, 13
Leg Extensions:
200 x 16, 16, 16, 16, 16, 17
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 16
Abductor Machine:
170 x 18, 18, 19
Standing Calf Raises: *paused*
165 x 9, 9
1/2/21
168.4 lbs.
Floor Presses:
40s x 8
50s x 12, 12, 12, 12, 12, 12
Leg Press: *paused*
45/side x 10
2 45s/side x 19, 19, 19, 19, 18
Leg Extensions:
160 x 23, 23, 22
Pullups: *dead-hang*
BW x 12, 12, 11, 11, 11
Back Extensions:
105 x 13, 13, 12, 12, 12, 12
Machine Preacher Curls:
45 x 15, 14, 13, 14, 13
Cable Triceps Pushdowns:
110 x 17, 15
Machine Crunches:
150 x 18, 18
Hanging Leg Raises:
BW x 19, 19
1/5/21
Incline DB Presses:
45s x 8
60s x 10, 9, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 10, 9, 9, 9, 9
Back Extensions:
105 x 13, 13, 12, 13, 12, 13
HS High Rows:
2 45s/side x 10, 10, 10, 10, 10
Seated Leg Curls:
130 x 15, 15, 15, 15, 15
Machine Lateral Raises:
65 x 18, 17, 17, 17, 17
DB Hammer Curls:
40s x 15, 15, 15
Leg Extensions:
200 x 16, 16, 16, 16, 16, 17
1/7/21
168.8 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 12, 13, 13, 14, 14
Leg Extensions:
160 x 23, 23, 22
DB Floor Presses:
40s x 8
60s x 11, 11, 11, 11, 11
Back Extensions:
105 x 13, 13, 13, 13, 13, 12
EZ Bar Curls:
90 x 13, 12, 12, 12, 12
DB Skullcrushers:
20s x 15, 15, 14, 14, 14
Standing Calf Raises: *paused*
135 x 15, 15, 15, 14, 14
Machine Crunches:
150 x 19, 17
Hanging Leg Raises:
BW x 18, 18
1/8/21
167.6 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 13, 12, 12, 12, 12, 12
Incline DB Presses:
45s x 8
50s x 13, 13, 11, 11, 11
Neutral Grip Pulldowns:
140 x 13, 13, 13, 13, 13
Back Extensions:
105 x 12, 12, 12, 12, 12, 12
Leg Extensions:
200 x 16, 16, 14, 14, 14, 14
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Abductor Machine:
170 x 19, 18, 18
Standing Calf Raises: *paused*
165 x 9, 9
1/10/21
168.8 lbs.
DB Floor Presses:
40s x 8
50s x 13, 12, 12, 13
Leg Press: *paused*
45/side x 10
2 45s/side x 14, 14, 15
Leg Extensions:
160 x 23, 22, 22
Back Extensions:
105 x 13, 13, 14, 13
Pullups: *dead-hang*
BW x 13, 12, 12
HS Plate Loaded Crunches:
45 x 17
45 + 25 x 11
Machine Preacher Curls:
45 x 15, 15, 15
Cable Triceps Pushdowns:
110 x 17, 16
Roman Chair Leg Raises:
BW x 14, 13.75
1/12/21
169.4 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 10, 10, 10
HS High Rows:
2 45s/side x 11, 11, 11
Back Extensions:
105 x 14, 14, 14, 14
Leg Extensions:
200 x 17, 17, 17, 18
Machine Lateral Raises:
65 x 18, 18, 17
Seated Leg Curls:
130 x 16, 15, 16
DB Hammer Curls:
40s x 16, 15, 15
Worth noting that my shoulder felt off once again here while I was pressing.
1/13/21
168.6 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 14, 15, 14
Leg Extensions:
160 x 23, 23, 24
DB Floor Presses:
40s x 8
60s x 12, 12, 12
Back Extensions:
105 x 15, 15, 14, 14
EZ Bar Curls:
90 x 13, 13, 12
DB Skullcrushers:
20s x 16, 16, 16
Plate Loaded Crunches:
45 + 25 x 12, 13
Roman Chair Leg Raises:
BW x 14, 15
Standing Calf Raises:
135 x 15, 15, 15, 15, 14
This session concludes my newly structured deload week. I reduced volume by 30-40% during the latter part of the week and kept effort high. I haven't been taking my deloads as seriously as I probably should in recent years. I believe that I will continue with this structure in the future and will take a deload every two months or so.
1/15/21
167.8 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 13, 13, 13, 13, 13, 13
Incline DB Presses:
45s x 8
50s x 14, 14, 13, 12, 12
Back Extensions:
105 x 13, 13, 13, 13, 13, 13
Neutral Grip Pulldowns:
140 x 15, 15, 15, 15, 14
Leg Extensions:
200 x 17, 16, 17, 16, 16
HS Rear Delt Flies:
75 x 16, 16, 16, 15, 16
Abductor Machine:
170 x 19, 19, 19
Standing Calf Raises: *paused*
165 x 10, 10
Back to work.
1/16/21
167.0 lbs.
DB Floor Presses:
40s x 8
50s x 13, 13, 13, 12, 13, 13
Leg Press: *paused*
45/side x 10
2 45s/side x 15, 15, 14, 14, 14
Leg Extensions:
160 x 23, 23, 23
Back Extensions:
105 x 14, 13, 13, 13, 13, 13
Pullups: *dead-hang*
BW x 12, 12, 11, 12, 11
HS Seated Crunches:
45 + 25 x 1, 14
Roman Chair Leg Raises:
BW x 15, 15.5
Machine Preacher Curls:
45 x 15, 14, 12, 13, 14
Cable Triceps Pushdowns:
110 x 17, 18
1/18/21
168.2 lbs.
Incline DB Presses: *paused*
45 x 8
60s x 10, 10, 9, 9, 9, 8
DB Romanian Deadlifts:
45s x 8
70s x 10, 10, 9, 9, 9
HS High Rows:
2 45s/side x 11, 11, 10, 10, 11
Back Extensions:
105 x 14, 14, 14, 13, 13, 13
Machine Lateral Raises:
65 x 18, 18, 16, 17, 17
Leg Extensions:
200 x 17, 17, 17, 17, 17, 17
Seated Leg Curls:
130 x 16, 15, 15, 15, 16
DB Hammer Curls:
40s x 16, 15, 14
1/20/21
170.4 lbs.
Hack Squats: *slow eccentrics*
Carriage x 10
45 + 25/side x 14, 14, 14, 14, 15
DB Floor Presses:
40s x 8
60s x 12, 12, 12, 12, 12
Back Extensions:
105 x 14, 14, 14, 14, 14, 14
Leg Extensions:
160 x 23, 23, 23
EZ Bar Curls:
90 x 13, 11, 11, 11, 11
DB Skullcrushers:
20s x 15, 15, 13, 13, 13
HS Crunches:
45 + 25 x 14, 15
Roman Chair Leg Raises:
BW x 16, 16
Standing Calf Raises: *paused*
135 x 15, 15, 15, 15, 15
1/22/21
167.2 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 14, 13, 13, 13, 13, 13
Incline DB Presses:
45s x 8
50s x 14, 14, 13, 13, 12
Back Extensions:
105 x 15, 14, 14, 14, 14, 14
Neutral Grip Pulldowns:
140 x 15, 15, 15, 15, 15
Leg Extensions:
200 x 17, 17, 17, 17, 17, 17
HS Rear Delt Flies:
75 x 16, 16, 16, 16, 17
Abductor Machine:
170 x 20, 21, 21
Standing Calf Raises: *paused*
165 x 11, 11
1/23/21
167.2 lbs.
DB Floor Presses:
40s x 8
50s x 13, 13, 13, 13, 13, 13
Leg Press: *pauses*
45/side x 10
2 45s + 25/side x 15, 15, 15, 15, 16
Back Extensions:
105 x 15, 15, 14, 14, 14, 15
Pullups:
BW x 12, 12, 12, 11, 12
Leg Extensions:
160 x 24, 24, 24
HS Seated Crunches:
45 + 25 x 15, 16
Roman Chair Leg Raises:
BW x 17, 17
Machine Preacher Curls:
45 x 14, 14, 14, 14, 15
Cable Triceps Pushdowns:
110 x 18
Lat Pulldown Machine Triceps Pushdowns:
60 x 20
1/25/21
169.0 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 10, 10, 10, 10, 10
HS High Rows:
2 45s/side x 11, 11, 11, 11, 12
Back Extensions:
105 x 15, 15, 15, 15, 14, 15
Machine Lateral Raises:
65 x 18, 18, 17, 17, 18
Seated Leg Curls:
130 x 16, 16, 16, 16, 17
Leg Extensions: *dead-stop*
200 x 18, 18, 18, 18, 18, 19
DB Hammer Curls:
40s x 16
Rope Hammer Curls:
70 x 17, 18
1/26/21
169.0 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 15, 15, 15, 15, 16
Leg Extensions:
160 x 24, 23, 24
DB Floor Presses:
40s x 8
60s x 13, 13, 12, 12, 12
Back Extensions:
105 x 15, 15, 15, 15, 15, 15
EZ Bar Curls:
90 x 12, 12, 12, 12, 11
DB Skullcrushers:
20s x 15, 15, 14, 13, 13
HS Crunches:
2 45s x 9, 9
Roman Chair Leg Raises:
BW x 19, 18
Standing Calf Raises: *paused*
135 x 16, 15, 15, 15, 16
1/28/21
170.2 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 14, 14, 14, 14, 14, 13
Incline DB Presses: *paused*
45s x 8
50s x 14, 14, 14, 14, 13
Back Extensions:
105 x 16
125 x 9, 9, 9, 9, 9
Neutral Grip Pulldowns:
140 x 16
160 x 10, 10, 10, 10
Leg Extensions:
200 x 18, 18, 17, 17, 18, 19
HS Rear Delt Flies:
75 x 17, 17
105 x 9
90 x 11, 13
Abductor Machine:
190 x 15, 16, 17
Standing Calf Raises: *paused*
165 x 12, 12