-
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.
-
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
