
3/21/22
167.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 17, 16, 16, 16, 16
Underhand Grip Pulldowns:
170 x 15, 14, 14, 14, 14
DB Hip Thrusts:
150 x 11, 11, 11, 11, 11, 11
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 8
Nordic Leg Extensions:
BW x 10, 10, 9
Rope Hammer Curls:
90 x 11, 11, 11, 11, 11
Triceps Pushdowns:
70 x 12, 12
Twisting Decline Leg Raises:
BW x 6, 5(+3), 5(+1)
Standing Calf Raises: *paused*
150 x 16, 15, 15

3/22/22
164.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 12, 12, 12, 12, 12
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 13, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 9, 9, 9, 10, 9
DB Triceps Kickbacks:
12s x 13, 13, 11
Supinating DB Curls:
30s x 8, 8, 7
Seated Leg Curls:
130 x 14, 14, 13, 13, 13
Leg Extensions:
180 x 20, 19, 19, 19, 19, 19
DB Upright Rows:
30s x 11, 11, 11, 11, 11
Incline DB Curls:
35s x 10, 10, 9
Hanging Leg Raises:
BW x 15, 15, 14

3/24/22
167 lbs.
DB Flies:
15s x 10
30s x 13, 12, 12
Cable Lat Pullovers:
120 x 13, 13
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9, 9, 9
DB Hip Thrusts:
150 x 12, 12, 12, 11, 11
Nordic Leg Extensions:
BW x 10, 10, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 14, 14
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
50 x 8, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 6, 6, 5(+1)

3/25/22
167 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 13, 12, 12, 11, 11
Pullups: *deadhang*
BW x 9, 9, 8, 9, 8
Back Extensions:
65 x 11, 11, 10, 10, 10, 9.75
Leg Extensions:
180 x 18, 18, 18, 18, 16, 17
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Abductor Machine:
170 x 20, 20, 19
Standing Calf Raises: *paused*
135 x 19, 18
Hanging Leg Raises:
BW x 15, 15, 13

3/27/22
167 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 17, 17, 17, 17, 17
Underhand Grip Pulldowns:
170 x 15, 15, 14, 14, 14
BB Hip Thrusts:
185 x 6, 6, 6, 5
175 x 6, 6
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 10, 10, 10
Rope Hammer Curls:
90 x 12, 12, 12, 11, 11
Triceps Pushdowns:
70 x 10, 10
Twisting Decline Leg Raises:
BW x 6, 6, 6
Standing Calf Raises: *paused*
150 x 16, 16, 16

3/29/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
185 x 7, 7, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 14, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 10, 10, 9, 9, 9
DB Triceps Kickbacks:
12s x 13, 13, 12
Supinating DB Curls:
30s x 8, 8, 8
Seated Leg Curls:
130 x 14, 14, 14, 14, 15
Leg Extensions:
180 x 20, 20, 20, 19, 18, 16
DB Upright Rows:
30s x 12, 11, 11, 11, 11
Incline DB Curls:
35s x 10, 10, 9
Hanging Leg Raises:
BW x 15, 13, 13
Working into some heavier weights with the Romanian deadlifts, and I'm moving to barbell hip thrusts since dumbbells at my gym only go up to 150. Nearly 11 months postop. Feeling great.

3/30/22
166.4 lbs.
DB Flies:
15s x 10
30s x 13, 13, 12
Cable Lat Pullovers:
120 x 14, 14
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 9, 9, 9, 9
BB Hip Thrusts:
175 x 7, 6, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 11, 10, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 13
Seated Calf Raises: *paused*
2 45s + 25 x 15, 13, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 13, 13, 13
Overhead Cambered Bar Triceps Extensions:
50 x 9, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 7, 6, 6(+1)

4/2/22
Smith Machine Good Mornings:
10/side x 10
25/side x 13, 12, 12, 12, 12, 11
Incline DB Presses:
45s x 10
60s x 8, 8, 8, 8, 7
Pullups: *deadhang*
BW x 9, 8
Assisted Pullups:
40 x 10, 8, 8
Back Extensions:
45 x 7
25 x 9, 9, 8, 8, 8
Leg Extensions:
70 x 16, 15, 15, 15, 15, 15
HS Rear Delt Flies:
70 x 11
60 x 10
50 x 11, 11, 11
Abductor Machine:
110 x 13, 14, 14
Machine Calf Raises: *paused*
140 x 9
100 x 13
Machine Crunches:
80 x 12, 12, 12
Out of town for a wedding.

4/4/22
163.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 17, 17
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 10
BB Hip Thrusts:
175 x 7, 6, 7, 6, 6, 6
Underhand Grip Pulldowns:
170 x 15, 13
Chinups:
BW x 9, 9, 9
Nordic Leg Extensions:
BW x 11, 10, 10
Rope Hammer Curls:
90 x 12, 12, 12, 12, 12
Triceps Pushdowns:
70 x 11, 11
Twisting Decline Leg Raises:
BW x 7, 7, 6(+1)
Standing Calf Raises: *paused*
150 x 17, 17, 17

4/5/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 7, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 14, 14, 14, 14, 14, 14
Pendlay Rows:
115 x 10, 10, 10, 9, 9
DB Triceps Kickbacks:
12s x 13, 13, 12
Supinating DB Curls:
30s x 9, 9, 8
Seated Leg Curls:
130 x 15, 15, 14, 14, 14
Leg Extensions:
180 x 17, 17, 17, 17, 17, 16.5
DB Upright Rows:
30s x 11, 12, 12, 12, 11
Incline DB Curls:
35s x 10, 10, 10
Hanging Leg Raises:
BW x 15, 14, 14

4/7/22
169.6 lbs.
HS Flies:
65 x 10
150 x 11, 11, 10
Cable Lat Pullovers:
120 x 15, 14
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 10, 9, 9, 9
BB Hip Thrusts:
175 x 7, 7, 7, 6, 6, 6
Nordic Leg Extensions:
BW x 11, 11, 10
Standing Calf Raises: *paused*
150 x 14, 14, 13, 13, 13
Seated Calf Raises: *paused*
2 45s + 25 x 15, 14, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 13
Overhead Cambered Bar Triceps Extensions:
50 x 9, 9, 9, 8, 8
Twisting Decline Leg Raises:
BW x 7, 7, 6(+1)

4/9/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15
DB Incline Presses:
45s x 10
60s x 8, 8, 8, 8
Pullups: *deadhang*
BW x 10, 10, 9
Back Extensions:
65 x 11, 11, 10, 10.5
Leg Extensions:
180 x 18, 18, 18, 17.5
HS Rear Delt Flies:
75 x 16, 16, 16
Abductor Machine:
170 x 20, 20, 20.5
Standing Calf Raises: *paused*
135 x 20, 19
Hanging Leg Raises:
BW x 15, 15, 14.25
First session of the deload week.

4/11/22
166.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 19, 19, 18
Flat DB Presses: *paused*
45s x 10
65s x 10, 11, 10, 10
BB Hip Thrusts:
175 x 8, 7, 7, 7
Underhand Grip Pulldowns:
170 x 16, 16, 15
Nordic Leg Extensions:
BW x 11, 11, 10
Rope Hammer Curls:
90 x 14, 13, 14
Triceps Pushdowns:
70 x 13, 12
Twisting Decline Leg Raises:
BW x 7, 7, 6(+2)
Standing Calf Raises: *paused*
150 x 18, 18, 17

4/12/22
167.0 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 12
Pendlay Rows:
115 x 11, 11, 11
DB Triceps Kickbacks:
10s x 16, 15, 15
Supinating DB Curls:
30s x 10, 10, 9
Seated Leg Curls:
130 x 16, 16, 16
Leg Extensions:
180 x 20, 18, 19, 18
DB Upright Rows:
30s x 13, 13, 13
Incline DB Curls:
35s x 11, 11, 10
Hanging Leg Raises:
BW x 15, 15, 14

4/14/22
167.2 lbs.
HS Flies:
65 x 10
150 x 11, 11, 11
Cable Lat Pullovers:
120 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 10, 10
BB Hip Thrusts:
175 x 8, 7, 7, 7
Nordic Leg Extensions:
BW x 11, 11, 11
Standing Calf Raises: *paused*
150 x 15, 14, 14, 14, 14.25
Seated Calf Raises: *paused*
2 45s + 25 x 15, 15, 14
Machine Preacher Curls:
45 + 15 x 16, 15, 14
Overhead Cambered Bar Triceps Extensions:
50 x 10, 10, 10
Twisting Decline Leg Raises:
BW x 7, 7, 7

4/15/22
167.6 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15, 15, 15
DB Incline Presses:
45s x 10
60s x 8, 8, 8, 8, 8
Pullups: *deadhang*
BW x 9, 9, 9, 8, 8
Back Extensions:
65 x 11, 11, 11, 10, 10, 10
Leg Extensions:
180 x 19, 18, 16, 15, 14, 15
HS Rear Delt Flies:
75 x 16, 16, 16, 15, 15
Abductor Machine:
190 x 16, 15, 15
Standing Calf Raises: *paused*
135 x 20, 21
Hanging Leg Raises:
BW x 15, 15, 13
Deload week over and back to work. It will be another 9 weeks before I deload again.

4/17/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 18, 17
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 10, 9
BB Hip Thrusts:
175 x 8, 7, 7, 7, 7, 7
Underhand Grip Pulldowns:
170 x 15, 15, 15, 15, 15
Nordic Leg Extensions:
BW x 11, 11, 11
Rope Hammer Curls:
90 x 13, 13, 12, 13, 13
Triceps Pushdowns:
70 x 13, 13
Twisting Decline Leg Raises:
BW x 8, 7(+1), 7(+1)
Standing Calf Raises: *paused*
150 x 18, 18, 17
Right shoulder began hurting me substantially throughout the day starting around here. This has been popping up off and on since October of 2020.

4/19/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 8, 8, 7, 7
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 12, 12, 12
Pendlay Rows:
115 x 10, 10, 10, 10, 9
DB Triceps Kickbacks:
12s x 13, 13, 13
Supinating DB Curls:
30s x 10, 10, 9
Seated Leg Curls:
130 x 15, 15, 15, 12, 15
Leg Extensions:
180 x 18, 18, 17, 17
120 x 18, 19
DB Upright Rows:
30s x 12, 12, 12, 12, 12
Incline DB Curls:
35s x 11, 11, 10
Hanging Leg Raises:
BW x 15, 15, 15
Dropping the weight considerably on the leg extensions and focusing on form. It had gotten too sloppy for my liking.

4/21/22
167 lbs.
HS Flies:
65 x 10
150 x 12, 12, 11
Cable Lat Pullovers:
120 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 10, 10, 10, 9
BB Hip Thrusts:
175 x 8, 8, 7, 7, 7, 7
Nordic Leg Extensions:
BW x 12, 11, 12
Standing Calf Raises: *paused*
150 x 15, 15, 14, 14, 14
Seated Calf Raises: *paused*
2 45s + 25 x 15, 15, 15
Machine Preacher Curls:
45 + 15 x 15, 15, 15, 15, 14
Overhead Cambered Bar Triceps Extensions:
50 x 10, 9, 9, 9, 9
Twisting Decline Leg Raises:
BW x 8, 7, 7(+3)

4/23/22
166.2 lbs.
Romanian Deadlifts:
95 x 10
145 x 13, 12, 12, 12, 12, 12
DB Incline Presses:
45s x 10
60s x 9, 9, 9, 8, 8
Pullups: *deadhang*
BW x 9, 9, 9, 9, 8.5
Back Extensions:
65 x 11, 11, 11, 11, 11, 10
Leg Extensions:
120 x 20, 20, 20, 18, 18, 19
HS Rear Delt Flies:
75 x 16, 16, 16, 16, 16
Abductor Machine:
190 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 21, 21
Hanging Leg Raises:
BW x 16, 15, 14

4/25/22
166.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 18, 19
DB Floor Presses: *paused*
45s x 10
70s x 8, 9, 9, 9, 9, 8
BB Hip Thrusts:
175 x 8, 8, 8, 8, 8, 8
Underhand Grip Pulldowns:
190 x 11, 11, 10, 9, 9
Nordic Leg Extensions:
BW x 12, 11, 11
Rope Hammer Curls:
90 x 13, 13, 13, 13, 13
Triceps Pushdowns:
70 x 14
90 x 17 on alternate cable machine
Twisting Decline Leg Raises:
BW x 8, 7(+2), 8(+1)
Standing Calf Raises: *paused*
150 x 18, 18, 18
Switched to floor presses to hopefully mitigate the right shoulder pain that has been persisting.

4/26/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 8, 8, 8, 7
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 13, 13, 12
Pendlay Rows:
115 x 10, 10, 10, 10, 10
DB Triceps Kickbacks:
12s x 13, 14, 14
Supinating DB Curls:
30s x 10, 10, 10
Seated Leg Curls:
130 x 15, 15, 15, 15, 15
Leg Extensions:
120 x 20, 20, 20, 20, 19, 20
DB Upright Rows:
30s x 13, 13, 13, 12, 13
Incline DB Curls:
35s x 10, 10, 10
Hanging Leg Raises:
BW x 16
HS Crunches: *paused*
45 + 25 x 14, 14
Switched to HS crunches because my shoulders were not agreeing with me on the hanging leg raises.

4/28/22
166.2 lbs.
HS Flies:
65 x 10
150 x 12, 12, 11
Cable Lat Pullovers:
140 x 11, 10
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 10, 10, 10, 10
BB Hip Thrusts:
175 x 8, 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 12, 12, 12
Standing Calf Raises: *paused*
150 x 15, 15, 15, 14, 15
Seated Calf Raises: *paused*
2 45s + 25 x 15, 15, 15
Machine Preacher Curls:
45 + 15 x 15, 15, 15, 15, 15
Overhead Cambered Bar Triceps Extensions:
50 x 10, 10, 9, 9, 9
Twisting Decline Leg Raises:
BW x 8, 8, 8

4/29/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
145 x 13, 13, 13, 12, 12, 12
DB Incline Presses:
45s x 10
60s x 9, 9, 9, 9, 8
Pullups: *deadhang*
BW x 9, 9, 9, 9, 8
Back Extensions:
65 x 11, 11, 11, 11, 9.75, 9
Leg Extensions:
120 x 20, 20, 19, 20, 20, 20
HS Rear Delt Flies:
90 x 11, 10, 11, 11, 12
Abductor Machine:
190 x 17, 16
150 x 18
Standing Calf Raises: *paused*
165 x 13, 12
HS Crunches: *paused*
45 + 25 x 15, 15, 14

5/1/22
166.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 19, 19, 18, 19, 19
DB Floor Presses: *paused*
45s x 10
70s x 9, 9, 9, 9, 9, 9
BB Hip Thrusts:
175 x 9, 8, 9, 8, 8, 8
Underhand Grip Pulldowns:
190 x 11, 11, 11, 11, 10
Nordic Leg Extensions:
BW x 13, 13, 12
Rope Hammer Curls:
90 x 14, 14, 14, 14, 14
Triceps Pushdowns:
70 x 15, 14
Twisting Decline Leg Raises:
BW x 9, 9, 8(+1)
Standing Calf Raises: *paused*
150 x 19, 19, 18

5/3/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 8, 8, 8, 8
DB Incline Presses: *paused*
45s x 10
50s x 13, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 11, 10, 11, 10, 10
DB Triceps Kickbacks:
12s x 14, 14, 14
Supinating DB Curls:
30s x 11, 11, 10
Seated Leg Curls:
130 x 15, 15, 15, 15, 16
Leg Extensions:
120 x 20, 20, 20, 20, 20, 20
BB Upright Rows:
65 x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 12, 12, 10
HS Crunches: *paused*
45 + 25 x 15, 15, 15
Exactly one year postop from my right hip surgery for my torn labrum! My hip feels much better daytoday, though I do still some aches and pains from time to time.

5/4/22
167 lbs.
HS Flies:
65 x 10
150 x 12, 12, 12
Cable Lat Pullovers:
140 x 11, 11
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 11, 10, 10, 10
BB Hip Thrusts:
175 x 9, 9, 9, 9, 8, 8
Nordic Leg Extensions:
BW x 13, 13, 13
Standing Calf Raises: *paused*
150 x 15, 15, 15, 15, 15
Seated Calf Raises: *paused*
3 45s x 9, 9, 9
Machine Preacher Curls:
45 + 30 x 9, 9, 9, 8, 8
Floor Skullcrushers: *paused*
50 x 8, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 9, 9, 9

5/6/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
145 x 13, 13, 13, 13, 13, 13
DB Incline Presses:
45s x 10
60s x 9, 9, 9, 9, 9
Pullups: *deadhang*
BW x 9, 9, 9, 9, 9
Back Extensions:
65 x 11, 11, 11, 10, 10, 10
Leg Extensions:
120 x 21, 21, 20, 20, 19, 20
HS Rear Delt Flies:
90 x 12, 12, 12, 11, 12
Abductor Machine:
150 x 18, 17, 17
Standing Calf Raises: *paused*
165 x 14, 13
HS Crunches: *paused*
45 + 25 x 16, 16, 15
Dropping the weight on the abductor machine to focus on form.

5/9/22
164.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 19, 19, 19, 19, 19
DB Floor Presses: *paused*
45s x 10
70s x 10, 10, 9, 9, 9, 9
BB Hip Thrusts:
175 x 9, 9, 9, 9, 9, 8
Underhand Grip Pulldowns:
190 x 11, 11, 11, 11, 11
Nordic Leg Extensions:
BW x 14, 13, 14
Rope Hammer Curls:
90 x 15, 15, 14, 15, 14
Triceps Pushdowns:
70 x 15, 15
Twisting Decline Leg Raises:
BW x 9, 9, 9(+1)
Standing Calf Raises: *paused*
150 x 19, 19, 19
Great work considering that I hiked just shy of 10 miles on some extremely challenging terrain over the weekend. Still progressed on leg presses.

5/10/22
166.2 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 8, 8, 8, 8
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 12, 13
Pendlay Rows:
115 x 11, 11, 10, 10, 10
DB Triceps Kickbacks:
12s x 15, 15, 14
Supinating DB Curls:
30s x 11, 11, 11
Seated Leg Curls:
140 x 12, 12, 12, 11, 10
Leg Extensions:
120 x 14, 15, 14, 14, 14, 14
BB Upright Rows:
65 x 11, 10, 10, 10 11
Incline DB Curls:
35s x 10, 9, 9
HS Crunches: *paused*
2 45s x 8, 8, 8
Right shoulder pain largely seems to have subsided for now.