
8/13/20
169.2 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 10, 10, 10, 10
Flat DB Presses:
50s x 8
60s x 11, 11, 11, 11, 11, 11
Low Cable Rows:
143 x 9, 9, 9, 9, 9
Seated Leg Curls:
120 x 16, 16, 16, 16, 15
Standing DB Hammer Curls:
30s x 22, 21, 21

8/14/20
168.4 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
280 x 16, 16, 15, 15, 15, 13
Gluteham Raises:
BW x 7, 6, 6
Machine Chest Presses:
60 x 10
60 x 15, 16, 15, 15, 15
Barbell Curls:
70 x 16, 16, 16, 16, 15
Machine Triceps Extensions:
30 x 13, 12, 13
Overhead Cable Triceps Extensions:
38.5 x 8
33 x 11 (seated)
Machine Leg Press Calf Raises:
220 x 14, 14, 12, 12, 12
Decline Situps:
BW x 16, 15
Twisting Decline Situps:
BW x 8(+2)
BW x 8 (+1)
Hip truthfully has me in agony. Having to really cut the depth on my leg presses. Leg training overall has been dismal due to my injury. Did GHRs to try to get some glute and lower back work in because of my lackluster legpress ROM. Hopefully getting an MRI and steroid shot this coming week. Surgery is definitely on the table.

8/17/20
170.4 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 10, 10, 10, 9, 9
Split Squats:
45 x 19, 19
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 15
Plate Loaded Pulldowns:
45 + 35/side x 10, 10, 10, 9, 9
Abductor Machine:
180 x 18, 19, 20
Facepulls:
44 x 16, 16, 15, 15, 16
Machine Calf Raises:
220 x 15, 14

8/18/20
170.4 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 18, 17, 16, 16, 16, 15, 15
Gluteham Raises:
BW x 7, 8, 7, 7
Flat DB Presses:
50s x 8
70s x 9, 9, 8, 7, 7, 7
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 11, 10, 10
Decline Situps:
BW x 17, 16
Twisting Decline Situps:
BW x 9, 8 (+3 in middle)
Machine Preacher Curls:
25/side x 13, 13, 12, 12, 13
Cable Triceps Pushdowns:
44 x 19, 18
Good effort here. Hip felt a little better today, but it was really in pain yesterday. Working through some exercises at home that my physical therapist gave me. MRI is scheduled for September 1st. Living on NSAIDs until then.

8/20/20
170.0 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 11, 10, 10, 11
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 11
HightoLow Machine Rows:
35/side x 13, 13, 13, 13, 14
DB Lateral Raises:
20s x 16, 16, 16, 16, 16
Seated Leg Curls:
120 x 16, 16, 16, 16, 16
DB Hammer Curls:
30s x 22, 22, 21

8/22/20
168.6 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
280 x 16, 16, 16, 16, 16, 14
Back Extensions:
BW + 25 x 10, 10, 9, 9.5
Machine Chest Presses:
60 x 10
60 x 16, 16, 16, 16, 16
Barbell Curls:
70 x 16, 16, 16, 16, 15.5
DB Skullcrushers:
15s x 18, 16, 16, 16, 16
Decline Situps:
BW x 17, 17
Twisting Decline Situps:
BW x 9 (+2 in middle), x 8 (+3 in middle)
Machine Calf Raises:
220 x 14, 14, 14, 13, 14
Experiencing a tad bit less pain over the past few days, but I still can't go as deep as I would like on the leg press here. Wish my gym had a good hack squat machine. Taking this time to experiment with different movements.

8/23/20
166.8 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 10, 10, 10, 10, 10
Incline DB Presses:
45 x 8
50s x 14, 14, 14, 14, 15
Plate Loaded Pulldowns:
45 + 10 x 14, 14, 14, 13, 12
Split Squats:
45/side x 18, 18
Facepulls:
44 x 16, 16, 16, 16, 17
Abductor Machine:
180 x 19, 19, 19
Machine Leg Press Calf Raises: *pauses*
220 x 15, 16
First session of deload looking a bit differently, and I probably didn't ease up enough. Just striving to not hit any new rep PRs this week.

8/25/20
169.2 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 16, 17, 15, 16, 15, 15, 15
Back Extensions:
BW + 25 x 10, 10, 10, 8
Flat DB Presses:
50s x 8
70s x 9, 8, 7, 7, 7, 7
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 10, 10, 8
Machine Preacher Curls:
35/side x 9, 9, 9, 9, 9
Cable Triceps Pushdowns:
44 x 19, 18
Decline Situps:
BW x 18, 18
Decline Twisting Situps:
BW x 9 (+2 in middle), 9

8/27/20
169.2 lbs.
High Bar Good Mornings:
95 x 8
95 x 11, 11, 11, 11, 11
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 11
HightoLow Rows:
35/side x 13, 13, 13, 13, 14
DB Lateral Raises:
20s x 17, 17, 17, 17, 16.25
Lying Leg Curls:
120 x 17, 17, 17, 17, 18
DB Hammer Curls:
30s x 22, 22, 22
Really restricted ROM on good mornings due to my hip. Switching to DB RDLs to see if those feel any better.

8/28/20
169.2 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
280 x 16, 16, 16, 16, 16, 14
Back Extensions:
BW + 25 x 10, 10, 10, 9
Machine Chest Presses:
60 x 10
60 x 16, 16, 16, 16, 16
Barbell Curls:
70 x 16, 16, 16, 16, 16
DB Skullcrushers:
15s x 17, 17, 16, 17, 16
Decline Situps:
BW x 18, 18
Twisting Decline Situps:
BW x 9 (+1 in middle), 9
Machine Calf Raises:
220 x 14, 14, 14, 14, 15

8/30/20
170.0 lbs.
DB Romanian Deadlifts:
50s x 10
80s x 8, 8, 8, 8, 8, 7
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 13, 13
Plate Loaded Lat Pulldowns:
45 + 25/side x 13, 13, 13, 13, 12
Split Squats:
45s x 19, 18
Facepulls:
44 x 17, 17, 16, 16, 17
Abductor Machine:
180 x 20, 20, 19
Machine Calf Raises:
220 x 16, 17
Hip felt better on the RDLs today, though the split squats irritated it. May try to find another alternative. Having an MRI on 9/1.

9/1/20
168.4 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 17, 17, 17, 17, 16, 17, 16
Flat DB Presses:
50s x 8
70s x 8, 8, 8, 7, 6, 5.75
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 10, 8, 8
Decline Situps:
BW x 19, 18
Twisting Decline Situps:
BW x 10, 9
Machine Preacher Curls:
15/side x 17, 17, 17, 17, 18
Cable Triceps Pushdowns:
44 x 19, 19
Back Extensions:
BW + 25 x 10, 10, 10, 10

9/2/20
166.2 lbs.
GluteHam Raises:
BW x 7, 6, 6, 6, 6
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 10
HightoLow Rows:
35/side x 15, 15, 13, 13, 14
Back Extensions:
BW + 25 x 10, 10, 10, 10
Seated Leg Curls:
120 x 18, 18, 18, 18, 17
DB Lateral Raises:
20s x 17, 17, 17, 17, 17
DB Hammer Curls:
30s x 22, 22, 19

9/4/20
166.0 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
300 x 18, 17, 17, 17, 17, 16
Back Extensions:
BW + 25 x 11, 10, 11, 10
Machine Chest Presses:
60 x 10
60 x 17, 17, 16, 17, 16
Barbell Curls:
70 x 17, 16, 16, 16, 16
DB Skullcrushers:
15s x 17, 17, 16, 17, 17
Decline Situps:
BW x 19, 19
Twisting Situps:
BW x 11 (+3 in middle), 11 (+2 in middle)
Machine Calf Raises:
220 x 15, 15, 15, 15, 15

9/5/20
166.0 lbs.
GluteHam Raises:
BW x 6, 6, 6, 6, 6, 6.25
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 14, 13
Back Extensions:
BW + 25 x 11, 11, 10, 11
PlateLoaded Lat Pulldowns:
45 + 35/side x 10, 10, 10, 10, 10
Face Pulls:
44 x 17, 17, 17, 17, 18
Cable Pullthroughs:
44 x 17, 17
Kneeling Smith Machine Hip Extensions:
35/side x 20
Smith Machine Split Squats:
25/side x 15, 15
Machine Calf Raises:
220 x 17, 17
So I received my MRI results from the other day, and it appears that I do indeed have femoroacetabular impingement with two tears in my labrum as well as a small focus of chondral breakdown on my acetabulum. Not good. My goal right now is to avoid hip flexion activities as much as possible while preserving as much muscle as I can. So no good mornings, romanian deadlifts or squats/leg presses even close to depth until I have a surgical intervention on my labrum and femoral head. I do not want to damage my articular cartilage any more than I already have. In a lot of chronic pain right now. Hoping that the triamcinolone injection kicks in soon.

9/7/20
167.0 lbs.
Leg Extensions:
90 x 12, 12, 12, 12, 13, 12, 12, 14
Flat DB Presses:
50s x 8
60s x 7, 8, 8, 7, 8, 9
NeutralGrip Chinups: *deadhang*
BW x 11, 11, 11, 10, 10
Back Extensions:
BW + 25 x 11, 10, 10, 12, 12, 11
Machine Preacher Curls:
25/side x 13, 13, 13, 12, 12
Triceps Pushdowns:
44 x 20, 19
Decline Situps:
BW x 19, 19, 19
Ab Wheel:
BW x 10
So I am taking this time while I am injured to experiment with a different training style. Doing tons of supersets with high volume and only one minute rest intervals since I am not getting to do anything close to a heavy compound on my lower body at the moment.

9/9/20
166.6 lbs.
GluteHam Raises:
BW x 7, 7, 6, 6, 6
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 11
HightoLow Rows:
35/side x 15, 15, 14, 14, 14
Back Extensions:
BW + 25 x 12, 12, 12, 12, 12, 13
Leg Extensions:
90 x 15, 15, 15, 15
Lying Leg Curls:
110 x 14, 13, 13, 13.5, 13
DB Lateral Raises:
20s x 18, 18, 17, 17, 15
DB Hammer Curls:
30s x 22, 22, 20

9/11/20
167.2 lbs.
Leg Extensions:
90 x 14, 15, 15, 15, 16, 15, 15, 17
Machine Chest Presses:
60 x 10
60 x 17, 17, 17, 17, 17
Back Extensions:
BW + 25 x 13, 13, 13, 13, 13, 13
Barbell Curls:
70 x 17, 17, 16, 16, 16
DB Skullcrushers:
15s x 17, 17, 17, 17, 17
Decline Situps:
BW x 20, 19
Ab Wheel:
BW x 10, 9
Machine Calf Raises:
220 x 17, 16, 16, 15, 16

9/13/20
168.6 lbs.
GluteHam Raises:
BW x 7, 7, 7, 7, 6, 6
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 14, 14
PlateLoaded Lat Pulldowns:
45 + 10/side x 14, 14, 14, 14, 14
Back Extensions:
BW + 25 x 14, 13, 13, 13, 13, 14
Leg Extensions:
90 x 18, 19, 19, 18
Facepulls:
44 x 17, 18, 18, 18, 18
Smith Machine Hip Extensions:
35/side x 18, 19, 19
Machine Calf Raises:
260 x 14, 13

9/14/20
168.6 lbs.
Leg Extensions:
90 x 16, 16, 16, 1, 1, 16, 17, 18
Back Extensions:
25 x 14, 14, 14, 14, 14, 14
Flat DB Presses:
50s x 8
60s x 9, 9, 9, 9, 9, 9
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 11, 10, 10
Decline Situps:
BW x 20, 20
Ab Wheel:
BW x 11, 10
Machine Preacher Curls:
35/side x 10, 9, 9, 10, 11
Cable Triceps Pushdowns:
44 x 20, 20

9/16/20
168.6 lbs.
GluteHam Raises:
BW x 7, 7, 7, 6, 6
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 11, 11, 11
Back Extensions:
25 x 15, 14, 14, 14, 14, 14
HightoLow Rows:
35/side x 15, 15, 15, 15, 15
DB Lateral Raises:
20s x 18, 17, 15, 16, 16
DB Hammer Curls:
30s x 22, 22, 21
Leg Extensions:
90 x 16, 17, 17, 17, 18, 18
Lying Leg Curls:
110 x 14, 14, 14, 14, 13

9/18/20
168.6 lbs.
Leg Extensions:
90 x 18, 18, 18, 18, 18, 18, 18, 19
Machine Chest Presses:
60 x 10
60 x 18, 18, 17, 17, 16
Back Extensions:
25 x 15, 15, 14, 15, 15, 15
Barbell Curls:
90 x 10, 10, 9, 9, 9
DB Skullcrushers:
15s x 17, 18, 17, 17, 17
Decline Situps:
BW x 21, 19
Ab Wheel:
BW x 11, 11
Machine Calf Raises:
280 x 10, 10, 11, 11, 11

9/19/20
169.2 lbs.
Gluteham Raises:
BW x 7, 7, 7, 7, 7, 6
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 15, 14
Back Extensions:
25 x 15, 14, 13, 13, 13, 13
Plate Loaded Lat Pulldowns:
45 + 25 x 14, 14, 13, 13, 13
Leg Extensions:
120 x 13, 15, 15, 16, 15, 16
Machine Calf Raises:
260 x 14, 14
Facepulls:
44 x 16, 17, 16, 17, 17
Smith Machine Hip Extensions:
45/side x 15, 15, 15
Steroid shot has worked wonders this past week. My pain is greatly reduced, though I will not let this lull me into a false sense of security. I know the damage is there. Happy to have some relief, but I am not going to introduce any hip flexion movements until I have the surgery.

9/21/20
168.0 lbs.
Leg Extensions:
140 x 10, 11, 11, 11, 12, 12, 12, 12
Back Extensions:
BW + 25 x 13, 13, 13, 14, 13, 14
Flat DB Presses:
50s x 8
70s x 7, 7, 7, 7, 7, 7
BW Neutral Grip Chinups: *deadhang*
BW x 11, 11, 11, 11, 10
Decline Situps:
BW x 20, 21
Ab Wheel:
BW x 11, 11
Machine Preacher Curls:
15/side x 18, 18, 18, 18, 18
Cable Triceps Pushdowns: *w/ bar*
44 x 21, 20

9/23/20
168.0 lbs.
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 12, 11, 11
GluteHam Raises:
BW x 7, 7, 7, 7, 7
HS HightoLow Rows:
35/side x 16, 16, 15, 15, 16
Back Extensions:
BW + 25 x 14, 14, 14, 15, 15, 15
DB Lateral Raises:
20s x 17, 17, 17, 17, 16
Lying Leg Curls:
110 x 14, 14, 14, 14, 15
DB Hammer Curls:
30s x 22, 22, 22
Leg Extensions:
140 x 14
160 x 11, 11, 12
Felt pretty good today once I started getting into my groove. Had to use a different leg extension machine than the one I normally use because it was being used. Hoping that I'm doing enough to keep quad size on.

9/25/20
167.6 lbs.
Leg Extensions:
160 x 11, 11, 11, 11, 11, 11, 12, 13
Machine Chest Presses:
60 x 10
60 x 18, 18, 18, 18, 18
Back Extensions:
BW + 25 x 15, 15, 15, 15, 15, 15
Barbell Curls:
90 x 10, 10, 10, 10, 9
DB Skullcrushers:
15s x 18, 18, 18, 19, 18
Decline Situps:
BW x 21, 21
Ab Wheel:
BW x 12, 11
Machine Leg Press Calf Raises:
280 x 11, 11, 11, 11, 11

9/27/20
168.8 lbs.
Gluteham Raises:
BW x 7, 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 13, 12
Back Extensions:
25 x 16, 15, 15, 15, 15, 15
Plate Loaded Lat Pulldowns:
45 + 35/side x 11, 11, 10, 10, 11
Facepulls:
44 x 18, 18, 16, 17, 16
Smith Machine Hip Extensions:
45/side x 16, 16, 16
Leg Extensions:
160 x 12, 12, 12, 12, 12, 12
Machine Calf Raises:
260 x 15, 14

9/28/20
168.8 lbs.
Leg Extensions:
160 x 13, 12, 13, 12, 13, 13, 13, 13
Flat DB Presses:
50s x 8
70s x 8, 7, 7, 7, 7, 7
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 11, 11, 11
Back Extensions:
25 x 16, 16, 15, 16, 16, 15
Machine Preacher Curls:
25/side x 13, 13, 13, 13, 13
Cable Triceps Pushdowns:
44 x 21, 21
Decline Situps:
BW x 22, 21
Ab Wheel:
BW x 13, 12

9/30/20
168.8 lbs.
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 12, 12, 11
Gluteham Raises:
BW x 8, 7, 7, 7, 7
HS HightoLow Rows:
35/side x 16, 16, 16, 16, 16
Back Extensions:
25 x 16, 16, 16, 16, 16, 16
Leg Extensions:
180 x 12, 12, 11, 11, 11, 10
DB Lateral Raises:
20s x 17, 17, 17, 17, 17
Lying Leg Curls:
110 x 15, 15, 14, 14, 15
DB Hammer Curls:
30s x 23, 22, 21
Good week of work. Steroid is proving to be pretty effective. Hoping to have hip surgery by the end of the month. I miss squatting big time.

10/2/20
166.0 lbs.
Leg Extensions:
100 x 17, 17, 17, 18
120 x 15, 16, 15, 15
Machine Chest Presses:
90 x 16, 16, 17, 18, 19
Back Extensions:
BW + 45 x 11, 10, 11, 11, 11, 10
Cambered Bar Curls:
90 x 10, 10, 10, 10, 10
DB Skullcrushers:
15s x 19, 19, 19, 19, 18
Machine Crunches:
130 x 14, 14
Ab Wheel:
BW x 14, 14
Standing Calf Raises:
120 x 15
Leg Press Calf Raises:
45/side x 12, 12, 12, 13
First session back in my hometown gym. I just moved back across the country from Reno, Nevada for my new job. A little bit behind on logging because of the chaotic schedule.

10/3/20
166.0 lbs.
Seated Leg Curls:
130 x 11, 10 10, 11, 10, 10
Incline DB Presses:
45s x 8
40s x 15, 14, 12, 11, 10
Reverse Hyperextensions:
25/side x 12, 10, 10, 10
Lat Pulldowns:
120 x 15, 15, 15, 14, 15
Back Extensions:
BW + 45 x 11, 11, 11, 10, 9
Facepulls:
90 x 15, 15, 15, 15, 16
Abductor Machine:
130 x 15, 16, 16
Leg Extensionsns:
120 x 15, 15, 14, 14, 15, 15
Leg Press Calf Raises:
3 45s/side x 12, 13

10/5/20
167.0 lbs.
Leg Extensions:
120 x 15, 15, 15, 15, 15, 14, 15, 15
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 10, 9.75
Wide Neutral Grip Chinups: *deadhang*
BW x 11, 10, 8, 8, 8
Back Extensions:
BW + 45 x 11, 11, 11, 11, 11, 10
Machine Crunches:
130 x 15, 14
Ab Wheel:
BW x 15, 14
Machine Preacher Curls:
45 x 12, 12, 12, 11, 12
Cable Triceps Pushdowns:
110 x 11, 10

10/7/20
168.8 lbs.
Seated Leg Curls:
150 x 8, 8, 8, 8, 8.5
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 11, 10, 9
HightoLow Hammer Strength Rows:
45/side x 19
45 + 25/side x 10, 11, 11, 13
Reverse Hyperextensions:
25/side x 12, 10, 11, 10
Back Extensions:
BW + 45 x 11, 11, 11, 11, 11, 11
Machine Lateral Raises:
65 x 13, 13, 13, 12, 13
Lying Leg Curls:
90 x 14, 13, 13, 13, 14
DB Hammer Curls:
30s x 23, 22, 23
Leg Extensions:
140 x 13
160 x 11, 11, 11, 11, 12

10/9/20
168.8 lbs.
Leg Extensions:
120 x 15, 15, 15, 15, 15, 16, 17, 17
Machine Chest Presses:
90 x 10
90 x 18, 18, 18, 18, 18
Back Extensions:
BW + 45 x 12, 12, 12, 12, 12, 12
Cambered Bar Curls:
90 x 11, 10, 10, 10, 10
Machine Crunches:
130 x 15, 14
Ab Wheel:
BW x 15, 16
DB Skullcrushers:
15s x 19, 19, 19, 19, 19
Leg Press Calf Raises:
3 45s + 25/side x 11, 11, 11, 10, 10

10/10/20
167.0 lbs.
Seated Leg Curls:
130 x 11, 11, 11, 11, 11, 12
Incline DB Presses:
45s x 8
50s x 13, 13, 13, 13, 12
Lat Pulldowns:
120 x 15, 15, 15, 15, 16
Reverse Hyperextensions:
25/side x 12, 12, 12, 13
Back Extensions:
BW + 45 x 12, 12, 12, 13, 13, 13
Facepulls:
90 x 16, 16, 16, 16, 17
Abductor Machine:
130 x 15, 17, 19
Leg Extensions:
160 x 12, 13, 14, 13, 14, 13
Machine Leg Press Calf Raises:
3 45s/side x 13, 13
Good week of work here at home since I last logged. Job has kept me pretty busy. Hip is still in bad shape, and some days are worse than others. Doing everything I can to work around it. I have no GHR machine at home so I have been doing seated leg curls with some reverse hyperextensions to supplement in order to get a proper stimulus. Using isolation exercises has led to some pretty outlandish set volumes for each session.

10/12/20
166.6 lbs.
Leg Extensions:
120 x 17, 17, 17, 17, 18, 18, 17, 18
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 10, 10
Back Extensions:
BW + 45 x 13, 13, 13, 13, 13, 13
Neutral Grip Chinups: *deadhang*
BW x 10
Chinups: *deadhang*
BW x 12, 10, 10, 10
Machine Crunches:
130 x 16, 16
Ab Wheel:
BW x 16, 16
Machine Preacher Curls:
45 x 12, 12, 12, 12, 13
Cable Pushdowns: *with bar*
110 x 11, 12
Switched to underhand chinups because my elbows were giving me a bit of trouble with the neutral grip. Getting older sucks, and I'm saying this at only 27!

10/13/20
168.4 lbs.
Flat DB Presses: *slow eccentrics and pauses*
50s x 8
70s x 8, 7, 7, 7, 7, 6
Seated Leg Curls:
150 x 9, 9, 9, 8, 8
Back Extensions:
BW + 45 x 14, 14, 14, 14, 14, 14
Reverse Hyperextensions:
25/side x 14, 14, 12.5, 13
HightoLow Hammer Strength Rows:
45 + 25/side x 12, 12, 13, 13, 14
Lying Leg Curls:
90 x 14, 14, 14, 14, 15
Machine Lateral Raises:
65 x 13, 13, 13, 13, 14
DB Hammer Curls:
30s x 23, 23, 23
Leg Extensions:
160 x 14, 14, 14, 14, 14, 15

10/15/20
168.4 lbs.
Leg Extensions:
120 x 18, 18, 18, 18, 18, 19, 19, 20
Machine Chest Presses:
100 x 10
100 x 18, 19, 19, 19, 19
Back Extensions:
BW + 45 x 15, 15, 15, 15, 15, 16
Barbell Curls:
90 x 11, 11, 11, 11, 10
DB Skullcrushers:
20s x 15, 15, 14, 15, 15
Machine Crunches:
130 x 17, 17
Ab Wheel:
BW x 17, 17
Leg Press Calf Raises: *paused*
3 45s + 25/side x 11, 11, 11, 11, 11

10/17/20
169.2 lbs.
Seated Leg Curls:
130 x 12, 12, 12, 12, 13
Incline DB Presses:
45s x 8
50s x 13, 13, 13, 13, 13
Reverse Hyperextensions:
25/side x 14, 14, 14, 14
Lat Pulldowns:
120 x 16, 16, 16, 16, 17
Back Extensions:
BW + 45 x 16, 16, 16, 16, 14
Face Pulls:
90 x 17, 17, 17, 17, 18
Abductor Machine:
130 x 18, 18, 20
Leg Extensions:
160 x 15, 15, 15, 15, 16, 18
Leg Press Calf Raises:
3 45s/side x 14, 13

10/19/20
170.0 lbs.
Leg Press: *paused*
Carriage x 10
2 45s/side x 17, 17, 18, 19, 17
Leg Extensions:
120 x 19
160 x 16, 17
Flat DB Presses: *paused*
50s x 8
60s x 12, 12, 11, 11, 11, 11
Back Extensions:
BW + 45 x 16, 16, 16, 16, 16, 14
Chinups: *deadhang*
BW x 10, 10
Pullups:*deadhang*
BW x 8, 8, 8
Machine Crunches:
130 x 17, 17
Ab Wheel:
BW x 16, 16
Machine Preacher Curls:
45 x 12, 12, 12, 12, 14
Cable Triceps Pushdowns: *w/ bar*
110 x 12, 12
Hip had been feeling a bit better so I tried to add in a bit of hip flexion work. Not a good idea. I was paying for it the next day. Also had to change my chinups to pullups because of some elbow irritation.

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 HightoLow 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: *deadhang*
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 HightoLow 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: *deadhang*
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 HightoLow 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