
12/6/21
165.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 8, 8, 8
Leg Press: *paused*
45/side x 10
3 45s/side x 16, 16, 16, 16, 16
DB Hip Thrusts:
120 x 15, 15, 15, 15, 14, 13
Neutral Close Grip Pulldowns:
150 x 18, 17, 17, 18, 17
Leg Extensions:
190 x 15, 15, 15
Seated DB Hammer Curls:
30s x 19, 18, 14, 15, 15
Triceps Pushdowns:
60 x 9, 9
Twisting Cable Crunches:
110 x 15, 15, 15(+1)
Standing Calf Raises: *paused*
180 x 17, 16, 16

12/8/21
166.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 10
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12
Back Extensions:
55 x 11, 11, 10, 10, 10, 10
TBar Low Rows:
45 + 15 x 14, 14, 14, 14, 13
Seated Leg Curls:
130 x 13, 13, 13, 13, 13
Leg Extensions:
160 x 20, 20, 20, 20, 20, 19
Dumbbell Upright Rows:
25s x 10, 10, 10, 10, 9
Incline DB Curls:
30s x 12, 12, 12
Roman Chair Leg Raises:
BW+5/leg x 10, 10, 10

12/9/21
165.8 lbs.
HS Chest Flies:
90 x 10
150 x 13, 12, 12
Machine Lat Pullovers:
155 x 11, 11
Hack Squats:
45/side x 10
2 45s/side x 10, 9, 9, 9, 9
DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 14.25
Leg Extensions:
190 x 15, 15, 15
Standing Calf Raises: *paused*
210 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s x 15, 15, 16
Machine Preacher Curls:
45 x 13, 13, 13, 13, 13
Cable Overhead VBar Triceps Extensions:
70 x 14, 13, 13, 13, 13
Twisting Cable Crunches:
110 x 15, 15, 15(+2)

12/12/21
166.6 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 13
Back Extensions:
55 x 11, 11, 10, 10, 10, 10
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 10, 10
Leg Extensions:
160 x 20, 20, 20, 20, 20, 20
Face Pulls:
60 x 9, 9, 9, 9, 9
Abductor Machine:
150 x 19, 19, 19
Standing Calf Raises: *paused*
180 x 18, 17
Roman Chair Leg Raises:
BW+5/leg x 11, 11, 11

12/13/21
165.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 9, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 17, 17, 17, 17, 16
DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 15
Neutral Close Grip Pulldowns:
150 x 18, 18, 18, 17, 17
Leg Extensions:
200 x 11, 10, 10
Seated DB Hammer Curls:
30s x 19, 19, 19, 19, 20
Triceps Pushdowns:
60 x 10, 9
Twisting Cable Crunches:
130 x 10, 9, 9(+1)
Standing Calf Raises: *paused*
180 x 17, 17, 17

12/15/21
166.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 10, 10, 10, 9.5
Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 8, 8, 8, 8, 8
Back Extensions:
55 x 11, 11, 11, 10, 10, 10
TBar Low Rows:
45 + 15 x 14, 14, 14, 14, 14
Seated Leg Curls:
130 x 14, 13, 14, 13, 14
Leg Extensions:
160 x 20, 20, 20, 20, 20, 21
Dumbbell Upright Rows:
25s x 10, 10, 10, 10, 10
Incline DB Curls:
30s x 12, 13, 12
Roman Chair Leg Raises:
BW+5/leg x 12, 11, 11

12/16/21
166.2 lbs.
DB Flies:
15s x 10
30s x 9
25s x 13, 13
Machine Lat Pullovers:
155 x 12, 11
Hack Squats:
45/side x 10
2 45s/side x 10, 10, 10, 10, 10
DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 15
Leg Extensions:
200 x 11, 11, 11
Standing Calf Raises: *paused*
210 x 11, 10, 11, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 10
Machine Preacher Curls:
45 x 14, 14, 14, 13, 15
Cable Overhead VBar Triceps Extensions:
70 x 14, 14, 14, 13, 13
Twisting Cable Crunches:
140 x 7, 7
130 x 10 (+2)
Switching from machine flies to DB flies

12/19/21
165.8 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 12, 12, 13, 12, 12
Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 12, 12, 12
Back Extensions:
55 x 11, 11, 11, 11, 10, 10
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 10
Leg Extensions:
180 x 15, 15, 15, 15, 15, 16
Face Pulls:
60 x 10, 9, 10, 9, 9
Abductor Machine:
150 x 20, 20, 19
Standing Calf Raises: *paused*
180 x 18, 18
Roman Chair Leg Raises:
BW+5/leg x 12, 12, 11

12/20/21
163.0 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 8
Leg Press: *paused*
45/side x 10
3 45s/side x 17, 17, 17, 17, 18
DB Hip Thrusts:
130 x 9, 9, 8, 8, 8, 8
Neutral Close Grip Pulldowns:
150 x 18, 17, 17, 17, 17
Leg Extensions:
200 x 12, 12, 12
Seated DB Hammer Curls:
30s x 20, 20, 20, 20, 18
Triceps Pushdowns:
60 x 8, 8
Twisting Cable Crunches:
130 x 11, 11, 10 (+1)
Standing Calf Raises: *paused*
180 x 15, 15, 15

12/22/21
167.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 10, 10, 10, 10
Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 9, 8, 8, 8, 8
Back Extensions:
55 x 11, 11, 11, 11, 11, 11
TBar Low Rows:
45 + 15 x 15, 14, 14, 14, 14
Seated Leg Curls:
130 x 14, 14, 14, 13, 13
Leg Extensions:
180 x 16, 16, 16, 15, 15, 15
Dumbbell Upright Rows:
25s x 11, 11, 11, 10, 10
Incline DB Curls:
35s x 8, 8, 7
Roman Chair Leg Raises:
BW+5/leg x 12, 12, 12

12/24/21
166.0 lbs.
DB Flies:
15s x 10
25s x 14, 13, 13
Machine Lat Pullovers:
155 x 12, 12
Hack Squats:
45/side x 10
2 45s/side x 11, 10, 10, 11, 10
DB Hip Thrusts:
130 x 9, 9, 9, 9, 9, 9
Leg Extensions:
12 x 12, 12, 11
Machine Calf Raises: *paused*
220 x 12, 11, 11, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 9, 11, 11
Supinating DB Curls:
35s x 8, 7, 7, 7, 7
Cable Overhead VBar Triceps Extensions:
7 x 9, 9, 8, 8, 9
Twisting Cable Crunches:
130 x 11, 11, 11(+1)
Lifted in a different gym than normal for part of this session so the weights/reps are different.

12/25/21
166.0 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 13, 13, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 13, 12, 12
Back Extensions:
55 x 12, 12, 12, 11, 11, 11
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 10
Leg Extensions:
180 x 16, 16, 16, 16, 16, 15
Face Pulls:
60 x 10, 10, 10, 10, 10
Abductor Machine:
150 x 20, 20, 20
Standing Calf Raises: *paused*
180 x 19, 18
Roman Chair Leg Raises:
BW+5/leg x 13, 13, 12

12/27/21
165.0 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 18, 18, 18, 18, 18
DB Hip Thrusts:
130 x 10, 10, 9, 9, 9, 9
Neutral Close Grip Pulldowns:
150 x 18, 18, 17, 15, 15
Leg Extensions:
200 x 13, 13, 12.25
Seated DB Hammer Curls:
30s x 20, 20, 20, 20, 20
Triceps Pushdowns:
60 x 10, 10
Twisting Cable Crunches:
130 x 12, 11(+1), 11(+1)
Standing Calf Raises: *paused*
180 x 18, 17, 17

12/28/21
163.4 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 11, 10, 10, 10
Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 9, 9, 9, 8, 8
Back Extensions:
55 x 12, 12, 12, 12, 12, 11
TBar Low Rows:
45 + 15 x 15, 14, 13, 14, 14
Seated Leg Curls:
130 x 14, 14, 13, 12, 12
Leg Extensions:
180 x 16, 16, 16, 16, 16, 16
Dumbbell Upright Rows:
25s x 11, 11, 11, 11, 11
Incline DB Curls:
35s x 8, 8, 8
Roman Chair Leg Raises:
BW+5/leg x 13, 13, 13

12/30/21
164.8 lbs.
DB Flies:
15s x 10
25s x 14, 14, 12
Machine Lat Pullovers:
155 x 13, 12
Hack Squats:
45/side x 10
2 45s/side x 11, 11, 11, 10, 10
DB Hip Thrusts:
130 x 10, 10, 10, 10, 9, 9
Leg Extensions:
200 x 13, 12, 12.75
Standing Calf Raises: *paused*
210 x 11, 11, 11, 11, 10
Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 11
Machine Preacher Curls:
45 x 15, 15, 15, 15, 15
Cable Overhead VBar Triceps Extensions:
70 x 14, 14, 14, 14, 14
Twisting Cable Crunches:
130 x 12, 12, 11(+2)

1/2/22
164.0 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13
Romanian Deadlifts:
155 x 11, 9, 9, 9, 9
Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 13, 13, 13
Back Extensions:
55 x 12, 12, 12, 12, 12, 12
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 11
Leg Extensions:
180 x 17, 17, 16, 16, 16, 16
Face Pulls:
60 x 11, 11, 11, 11, 10
Abductor Machine:
170 x 16, 14, 14
Standing Calf Raises: *paused*
180 x 19, 19
Roman Chair Leg Raises:
BW+5/leg x 14, 14, 13.25
Switching to regular Romanian deadlifts with a barbell because machine RDLs are beginning to feel stale.

1/3/22
164.0 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 18, 18
Neutral Close Grip Pulldowns:
150 x 18, 18, 18, 18, 18
DB Hip Thrusts:
130 x 10, 10, 9, 9, 9, 9
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 10, 10
Leg Extensions:
200 x 13, 13, 13
Seated DB Hammer Curls:
30s x 20, 17
Rope Hammer Curls:
70 x 14, 16, 15
Triceps Pushdowns:
60 x 11, 11
Twisting Cable Crunches:
130 x 12, 12, 11(+1)
Standing Calf Raises: *paused*
180 x 18, 18, 17
I think I'm going to start doing back work first since I feel that it's not progressing as well as some of my other body parts.

1/5/22
164.0 lbs.
Romanian Deadlifts:
95 x 10
165 x 8, 8, 8, 8, 7
TBar Low Rows:
45 + 15 x 15, 15, 14, 14, 14
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 9, 7, 7, 7
Back Extensions:
55 x 12, 12, 12, 12, 12, 12
Seated Leg Curls:
130 x 14, 14, 13, 13, 14
Leg Extensions:
180 x 17, 17, 17, 17, 16, 17
Dumbbell Upright Rows:
25s x 12, 11, 11, 12, 12
Incline DB Curls:
35s x 9, 9, 8
Roman Chair Leg Raises:
BW+5/leg x 14, 13, 13.25

1/6/22
165.8 lbs.
DB Flies:
15s x 10
25s x 14, 14, 13
Machine Lat Pullovers:
155 x 13, 12
Hack Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 11
DB Hip Thrusts:
130 x 11, 11, 11, 10, 11, 11
Leg Extensions:
200 x 14, 13, 13
Standing Calf Raises: *paused*
210 x 11, 11, 11, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 12, 11, 11
Machine Preacher Curls:
45 x 16, 16, 15, 16, 16
Overhead Cambered Bar Triceps Extensions:
40 x 11, 10, 10, 9, 9
Twisting Cable Crunches:
130 x 12, 12, 12 (+2)

1/9/22
165.2 lbs.
Romanian Deadlifts:
95 x 10
145 x 12, 12, 11, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 14, 13, 13, 10, 10
Back Extensions:
65 x 8, 8, 8, 8, 8, 8
Cable Wide Grip Pulldowns:
100 x 13, 12, 12, 12, 11
Leg Extensions:
180 x 17, 17, 17, 17, 17, 18
Face Pulls:
60 x 11, 11, 11, 11, 11
Abductor Machine:
170 x 16, 15, 14.5
Standing Calf Raises: *paused*
180 x 20, 19
Roman Chair Leg Raises:
BW+5/leg x 14, 14, 14.25

1/10/22
167.0 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 19, 18
Neutral Close Grip Pulldowns:
150 x 19, 19, 18, 18, 18
DB Hip Thrusts:
130 x 11, 11, 11, 11, 11, 11
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 9, 9, 9, 8
Leg Extensions:
200 x 14, 14, 13
Rope Hammer Curls:
70 x 15, 15, 14, 14, 15
Triceps Pushdowns:
60 x 12, 11
Twisting Cable Crunches:
130 x 13, 13(+1), 13(+2)
Standing Calf Raises: *paused*
180 x 18, 18, 17

1/12/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
165 x 8, 8, 8, 8, 8
TBar Rows:
45 + 15 x 15, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 8, 8
Back Extensions:
65 x 9, 9, 9, 8, 8, 8
Seated Leg Curls:
130 x 14, 14, 14, 14, 13
Leg Extensions:
180 x 17, 17, 18, 17, 18, 16
Dumbbell Upright Rows:
25s x 12, 12, 12, 12, 12
Incline DB Curls:
35s x 9, 9, 8.25
Roman Chair Leg Raises:
BW+5/leg x 15, 14, 14

1/13/22
166.2 lbs.
DB Flies:
15s x 10
25s x 14, 14, 13
Machine Lat Pullovers:
155 x 13, 13
Hack Squats:
45/side x 10
2 45s/side x 12, 11, 11, 11, 11
DB Hip Thrusts:
130 x 12, 12, 12, 11, 11, 11
Leg Extensions:
200 x 14, 14, 14.5
Standing Calf Raises: *paused*
210 x 12, 12, 12, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 11
Machine Preacher Curls:
45 + 15 x 12, 12, 12, 12, 12
Overhead Cambered Bar Triceps Extensions:
40 x 10, 10, 10, 10, 10
Twisting Cable Crunches:
130 x 13, 13, 12(+1)

1/15/22
165.2 lbs.
Romanian Deadlifts:
95 x 10
135 x 12, 12, 12, 12, 12, 12
Cable Wide Grip Pulldowns:
100 x 12, 12, 12, 12, 13
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 11, 10, 11
Back Extensions:
65 x 9, 9, 9, 9, 9, 8
Leg Extensions:
180 x 18, 18, 18, 18, 17, 18
Face Pulls:
60 x 12, 12, 12, 11, 11
Abductor Machine:
170 x 16, 16, 15
Standing Calf Raises: *paused*
180 x 20, 20
Roman Chair Leg Raises:
BW+5/leg x 15, 15, 15

1/17/22
165.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 19, 19
Underhand Grip Pulldowns:
150 x 19, 19, 19, 19, 19
DB Hip Thrusts:
130 x 12, 12, 12, 12, 12, 12
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Leg Extensions:
200 x 15, 15, 14
Rope Hammer Curls:
70 x 15, 15, 16, 15, 16
Triceps Pushdowns:
60 x 12, 12
Twisting Cable Crunches:
130 x 13, 13, 13(+2)
Standing Calf Raises: *paused*
180 x 18, 18, 18

1/18/22
Romanian Deadlifts:
95 x 10
165 x 9, 9, 8, 8, 8
TBar Rows:
45 + 15 x 16, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 8
Back Extensions:
65 x 9, 9, 9, 9, 9, 9
Seated Leg Curls:
130 x 14, 14, 14, 13.75, 12
Leg Extensions:
180 x 18, 17, 17, 17, 17, 18
Dumbbell Upright Rows:
25s x 12, 12, 12, 12, 12
Incline DB Curls:
35s x 9, 9, 9
Roman Chair Leg Raises:
BW+5/leg x 15, 15, 15

1/20/22
167.2 lbs.
DB Flies:
15s x 10
25s x 14, 14, 14
Cable Lat Pullovers:
100 x 12, 12
Hack Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 11
DB Hip Thrusts:
130 x 13, 13, 12, 12, 12, 12
Leg Extensions:
200 x 15, 15, 15
Standing Calf Raises: *paused*
210 x 12, 12, 12, 12, 11
Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 12
Machine Preacher Curls:
45 + 15 x 13, 12, 12, 12, 12
Overhead Cambered Bar Triceps Extensions:
40 x 11, 11, 10, 10, 10
Twisting Cable Crunches:
130 x 14, 14, 14(+1)

1/23/22
166.0 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 13, 13, 12
Cable Wide Grip Pulldowns:
120 x 9, 8, 7
Nautilus Incline Presses:
25/side x 10
80/side x 14, 13, 12
Back Extensions:
65 x 10, 10, 9, 9.5
Leg Extensions:
180 x 19, 19, 19, 19
Face Pulls:
60 x 13, 13, 13
Abductor Machine:
190 x 10
170 x 16, 16
Standing Calf Raises: *paused*
180 x 20, 20
Roman Chair Leg Raises:
BW+5/leg x 16, 15, 16
Beginning of the deload week.

1/24/22
165.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 20, 20, 20
Underhand Grip Pulldowns:
150 x 20, 17, 17
DB Hip Thrusts:
130 x 14, 14, 14, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10
Leg Extensions:
200 x 15, 15, 16
Rope Hammer Curls:
70 x 16, 16, 17
Triceps Pushdowns:
60 x 13, 13
Twisting Cable Crunches:
130 x 15
150 x 8(+1), 8(+1)
Standing Calf Raises: *paused*
180 x 19, 19, 19

1/26/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
165 x 10, 10, 9
TBar Rows:
45 + 15 x 17, 16, 16
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 9
Back Extensions:
65 x 10, 10, 10, 10
Seated Leg Curls:
130 x 15, 15, 15
Leg Extensions:
180 x 19, 20, 19, 19
Dumbbell Upright Rows:
30s x 9, 9, 9
Incline DB Curls:
35s x 10, 9, 9
Roman Chair Leg Raises:
BW+5/leg x 16, 16, 16