
7/3/22
Smith Machine Squats: *paused*
135 x 10
185 x 9, 8, 8
DB Floor Presses: *paused*
45s x 10
70s x 12, 11, 10, 10
Glute Bridges:
145 x 9, 9, 9, 9
Neutral Grip Pullups:
BW x 11, 10, 10
Leg Extensions:
80 x 12, 11, 12
DB Hammer Curls:
30s x 11, 11, 11
Rope Triceps Pushdowns:
30 x 13, 12
Twisting Leg Raises:
BW x 9, 9, 9
Leg Press Calf Raises: *paused*
160 x 12, 11, 11

7/5/22
Smith Machine Good Mornings:
95 x 10
115 x 10, 9, 10
DB Incline Presses: *paused*
45s x 10
50s x 13, 12, 11, 12
DB Pendlay Rows:
50s x 13, 12, 12
Machine Triceps Extensions
20 x 16, 16, 17
Supinating DB Curls:
30s x 12, 12, 11
Seated Leg Curls:
60 x 20
70 x 16, 17
Leg Extensions:
80 x 12, 12, 12, 12
DB Lateral Raises:
20s x 12, 11, 11
Incline DB Curls:
35s x 12, 12, 12
Decline Situps:
BW x 8, 8, 14( on alternate piece of equipment)

7/6/22
DB Flies:
15s x 10
20s x 16, 16, 16
Cable Lat Pullovers:
25 x 17, 17
Smith Machine Squats: *paused*
135 x 10
185 x 9, 8, 8, 8, 8
Glute Bridges:
145 x 9, 9, 9, 9, 9, 8
Leg Extensions:
80 x 13, 13, 13
Leg Press Calf Raises: *paused*
180 x 9, 9, 9, 9, 10
Leg Press Calf Raises: *paused*
160 x 12, 12, 12
Cable Curls:
40 x 17, 17
Rope Cable Curls:
40 x 12, 12, 11
Cable Overhead Triceps Extensions:
25 x 11, 10, 11, 10, 10
Twisting Leg Raises:
BW x 9, 9, 9 (+1)

7/9/22
Good Mornings:
95 x 10
115 x 9, 8, 8, 8, 8, 8
DB Incline Presses:
45s x 10
60s x 9, 9, 8, 8, 8
Lat Pulldowns:
9 x 8, 9, 9, 9, 8
Glute Bridges:
145 x 9, 8, 8, 8, 8, 7.5
Leg Extensions:
70 x 14, 15, 15, 14, 17
6 x 16
DB Rear Delt Flies:
10s x 16, 16, 16, 15, 15
Abductor Machine:
90 x 13, 13, 14
Standing Calf Raises: *paused*
75 x 14, 15
Decline Situps:
BW x10, 9, 10

7/11/22
167.8 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 13, 13, 12, 12, 12
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 11, 11, 11, 10
BB Hip Thrusts:
175 x 10, 9, 9, 8, 8, 7
Neutral Grip Pullups: *deadhang*
BW x 8, 8, 8, 8, 8
Leg Extensions:
130 x 19, 19, 19
DB Hammer Curls:
30s x 11, 11, 11, 11, 11
Triceps Pushdowns:
40 x 19, 19
Twisting Decline Leg Raises:
BW x 12, 7, 7
Standing Calf Raises: *paused*
150 x 19, 18, 18
Back at home and in my dojo!

7/12/22
167.8 lbs.
Good Mornings:
95 x 10
115 x 9, 9, 9, 8, 8
DB Incline Presses: *paused*
45s x 10
50s x 15, 15, 13, 13, 14, 13
Pendlay Rows:
115 x 12, 12, 12, 11, 12
Machine Triceps Extensions
80 x 11, 11, 11
Supinating DB Curls:
35s x 10, 10, 11
Lying Leg Curls:
70 x 15, 15, 15, 14, 14
Leg Extensions:
130 x 17, 17, 17, 17, 17, 18
DB Lateral Raises:
15s x 16, 16, 16, 16, 16
Incline DB Curls:
35s x 12, 9, 9
HS Crunches:
2 45s + 10 x 9, 8, 7
Some notes from this past month of training: right shoulder pain has largely improved. The deload and trip did me a lot of good mentally, as motivation is currently high. Turned 29 on the 7th.

7/14/22
168.6 lbs.
Cable Flies:
30 x 10
40 x 15, 15, 15
Lat Prayers:
80 x 14, 14
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 8, 8, 8, 8, 7
BB Hip Thrusts:
175 x 10, 8, 8, 8, 8, 8
Leg Extensions:
130 x 20, 20, 20
Standing Calf Raises: *paused*
165 x 14, 14, 14, 13, 13
Seated Calf Raises: *paused*
3 45s x 9, 8, 9
Cambered Bar Curls:
50 x 13, 13, 13, 13, 13
Floor Skullcrushers: *paused*
50 x 12, 12, 12, 12, 11
Twisting Decline Leg Raises:
BW x 11, 8(+1), 8(+1)

7/16/22
168.0 lbs.
Good Mornings:
95 x 10
130 x 6, 6, 6, 6, 6, 6
DB Incline Presses:
45s x 10
60s x 9, 10, 10, 9, 9
Lat Pulldowns:
140 x 12, 12, 12, 12, 11
Reverse Hyperextensions:
25/side x 10, 10, 10, 10, 9, 9
Leg Extensions:
130 x 17, 17, 17, 17, 17, 16
DB Rear Delt Flies:
10s x 16, 16, 16, 16, 16
Abductor Machine:
160 x 17, 17, 17
Standing Calf Raises: *paused*
165 x 18, 17
HS Crunches:
2 45s + 10 x 9, 8, 8

7/17/22
168.8 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 13, 13, 13, 13, 13
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 11, 10, 10, 10
BB Hip Thrusts:
175 x 9, 9, 9, 8, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 9, 8, 8, 8, 8
Leg Extensions:
130 x 20, 20, 20
DB Hammer Curls:
30s x 12, 12, 12, 11, 11.25
Triceps Pushdowns:
40 x 20, 20
Twisting Decline Leg Raises:
BW x 11, 10, 9
Standing Calf Raises: *paused*
150 x 19, 18, 18

7/19/22
167.8 lbs.
Good Mornings:
95 x 10
115 x 9, 9, 9, 9, 8
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 14, 14, 14, 12
Pendlay Rows:
115 x 12, 12, 12, 12, 12
Machine Triceps Extensions
80 x 12, 12, 11
Supinating DB Curls:
35s x 11, 11, 11
Lying Leg Curls:
70 x 15, 15, 15, 15, 15
Leg Extensions:
130 x 18, 18, 18, 18, 18, 17
DB Lateral Raises:
15s x 17, 17, 17, 17, 17
Incline DB Curls:
35s x 10, 10, 9
HS Crunches:
2 45s + 10 x 9, 9, 8

7/21/22
166.4 lbs.
DB Chest Flies:
20s x 17, 17, 16
Lat Prayers:
80 x 14, 14
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 8, 8, 8, 8, 8
BB Hip Thrusts:
175 x 10, 9, 9, 9, 8, 8
Leg Extensions:
130 x 21
140 x 14, 14
Leg Press Calf Raises: *paused*
45 + 35/side x 11, 11, 10, 10, 10
Seated Calf Raises: *paused*
3 45s x 8, 8, 8
Cambered Bar Curls:
50 x 14, 14, 13, 13, 13
Floor Skullcrushers: *paused*
50 x 12, 12, 12, 12, 12
Twisting Decline Leg Raises:
BW x 11, 9, 9(+1)

7/22/22
165.8 lbs.
Good Mornings:
95 x 10
130 x 7, 6, 6, 6, 6, 6
DB Incline Presses:
45s x 10
60s x 10, 10, 9, 9, 9
Lat Pulldowns:
140 x 12, 12, 12, 12, 12
Reverse Hyperextensions:
25/side x 10, 10, 10, 10, 10, 10
Leg Extensions:
130 x 18, 18, 17, 17, 17, 17
DB Rear Delt Flies:
10s x 17, 17, 17, 17, 16
Abductor Machine:
160 x 18, 17, 17
Leg Press Calf Raises: *paused*
45 + 35 x 12, 11
HS Crunches:
2 45s + 10 x 9, 9, 8

7/24/22
168.8 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 14, 14, 14, 14, 15
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 10, 11, 11, 10
BB Hip Thrusts:
175 x 9, 9, 9, 9, 9, 9
Neutral Grip Pullups: *deadhang*
BW x 9, 9, 8, 9, 9
Leg Extensions:
140 x 15, 15, 14
DB Hammer Curls:
35s x 9, 9, 9, 9, 9
Triceps Pushdowns:
40 x 21
50 x 12
Twisting Decline Leg Raises:
BW x 11, 11, 9
Leg Press Calf Raises: *paused*
45 + 25/side x 15, 15, 15

7/25/22
164.8 lbs.
Good Mornings:
95 x 10
115 x 9, 9, 9, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 14, 14, 14, 13
Pendlay Rows:
115 x 12, 12, 12, 12, 12.5
Machine Triceps Extensions
80 x 12, 12, 12
Supinating DB Curls:
35s x 12, 12, 11
Lying Leg Curls:
70 x 15, 15, 15, 15, 15
Leg Extensions:
130 x 18, 18, 18, 18, 18, 18
DB Lateral Raises:
15s x 18, 18, 18, 18, 17
Incline DB Curls:
35s x 10, 10, 9
HS Crunches:
2 45s + 10 x 9, 9, 9

7/27/22
166.8 lbs.
DB Chest Flies:
20s x 17, 17, 17
Lat Prayers:
80 x 15, 15
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 9, 8, 8, 8, 8
BB Hip Thrusts:
175 x 9, 9, 9, 9, 10, 9
Leg Extensions:
140 x 15, 15, 15
Leg Press Calf Raises: *paused*
45 + 35/side x 11, 11, 11, 11, 11
Seated Calf Raises: *paused*
3 45s x 9, 8, 8
Cambered Bar Curls:
50 x 14, 14, 14, 14, 14
Floor Skullcrushers: *paused*
50 x 13, 13, 12, 12, 12
Twisting Decline Leg Raises:
BW x 11, 10, 9(+1)
This session marks the beginning of another bout of right hip inflammation that has been persisting through late August. Modifying movements to train my lower body as best as I am able.

7/29/22
166.8 lbs.
Good Mornings:
95 x 10
130 x 7, 7, 7, 6, 6, 6
DB Incline Presses:
45s x 10
60s x 10, 9, 8, 7, 7
Lat Pulldowns:
140 x 13, 13, 12, 12, 12
Reverse Hyperextensions:
25/side x 11, 11, 11, 10, 10, 10
Leg Extensions:
130 x 18, 18, 18, 18, 18, 19
DB Rear Delt Flies:
10s x 17, 17, 17, 17, 17
Abductor Machine:
160 x 18, 18, 16.75
Leg Press Calf Raises: *paused*
45 + 35 x 12, 12
HS Crunches:
2 45s + 10 x 10, 9, 9

7/31/22
165.6 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 15, 15, 15, 15, 15
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 11, 11, 11, 11
BB Hip Thrusts:
175 x 10, 10, 9, 9, 9, 9
Neutral Grip Pullups: *deadhang*
BW x 9, 9, 9, 9, 9
Leg Extensions:
140 x 15, 15, 15
DB Hammer Curls:
35s x 10, 10, 9, 9, 9
Triceps Pushdowns:
50 x 13, 13
Twisting Decline Leg Raises:
BW x 11, 10, 10
Leg Press Calf Raises: *paused*
45 + 25/side x 16, 16, 15

8/2/22
167.4 lbs.
Good Mornings:
95 x 10
115 x 10, 10, 9, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 14, 14, 14, 14
Pendlay Rows:
125 x 9, 8, 8, 8, 8
Machine Triceps Extensions
80 x 13, 12, 12
Supinating DB Curls:
35s x 12, 12, 12
Lying Leg Curls:
90 x 12, 12, 9, 9
80 x 11
Leg Extensions:
130 x 19, 19, 18, 18, 18, 19
DB Lateral Raises:
15s x 18, 18, 18, 18, 18
Incline DB Curls:
35s x 10, 10, 10
HS Crunches:
2 45s + 10 x 10, 10, 9

8/4/22
166.2 lbs.
DB Chest Flies:
15s x 10
20s x 18, 17
25s x 10
Lat Prayers:
80 x 15, 16
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 6, 6, 6, 5
2 45s + 25 x 7
BB Hip Thrusts:
175 x 10, 9, 9, 9, 9, 9
Leg Extensions:
140 x 16, 16, 16
Leg Press Calf Raises: *paused*
45 + 35/side x 11, 12, 12, 12, 12
Seated Calf Raises: *paused*
3 45s x 9, 8, 8.75
Cambered Bar Curls:
50 x 15, 15, 15, 14, 15
Floor Skullcrushers: *paused*
50 x 13, 13, 13, 13, 12
Twisting Decline Leg Raises:
BW x 11, 11, 11

8/5/22
167 lbs.
Good Mornings:
95 x 10
130 x 7, 7, 7, 6, 6, 7
DB Incline Presses:
45s x 10
60s x 10, 9, 8, 8, 8
Lat Pulldowns:
140 x 13, 13, 13, 13, 12
Reverse Hyperextensions:
25/side x 11, 11, 11, 11, 11, 11
Leg Extensions:
130 x 19, 19, 19, 19, 19, 19
DB Rear Delt Flies:
10s x 18, 18, 18, 18, 17
Abductor Machine:
160 x 18, 18, 17
Leg Press Calf Raises: *paused*
45 + 35 x 13, 12
HS Crunches:
2 45s + 10 x 10, 10, 10

8/7/22
166.4 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 16, 15, 15, 15, 15
DB Floor Presses: *paused*
45s x 10
70s x 12, 11, 11, 11, 11, 11
BB Glutei Bridges:
145 x 10, 10, 10, 9, 9, 9
Neutral Grip Pullups: *deadhang*
BW x 10, 10, 10, 9, 9
Leg Extensions:
140 x 16, 16, 17
DB Hammer Curls:
35s x 10, 10, 10, 10, 10
Triceps Pushdowns:
50 x 14, 14
Twisting Decline Leg Raises:
BW x 6(+1), 6(+1), 6(+1.25)
Leg Press Calf Raises: *paused*
45 + 25/side x 16, 16, 15

8/9/22
166.4 lbs.
Good Mornings:
95 x 10
115 x 10, 10, 10
DB Romanian Deadlifts:
80s x 8, 7
DB Incline Presses: *paused*
45s x 10
50s x 15, 15, 15, 14, 14, 14
DB Pendlay Rows:
60s x 7, 7
Low HS Rows:
45 + 25 x 9, 8, 8
Machine Triceps Extensions
80 x 13, 13, 13
Supinating DB Curls:
35s x 13, 13, 12
Lying Leg Curls:
80 x 12, 12, 12, 11, 12
Leg Extensions:
130 x 20, 20, 20, 19, 20, 20
DB Lateral Raises:
15s x 19, 19, 18, 19, 18
Incline DB Curls:
35s x 11, 11, 10
HS Crunches:
2 45s + 10 x 11, 11, 8

8/10/22
166.4 lbs.
DB Chest Flies:
15s x 10
20s x 18, 18, 17
Lat Prayers:
80 x 16, 17
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 6, 6, 6, 6, 6
BB Glute Bridges:
145 x 10, 10, 10, 10, 9, 9
Leg Extensions:
140 x 17, 17, 17
Leg Press Calf Raises: *paused*
45 + 35/side x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
3 45s x 9, 9, 9
Cambered Bar Curls:
50 x 15, 15, 15, 15, 15
Floor Skullcrushers: *paused*
50 x 13, 13, 13, 13, 13
Twisting Decline Leg Raises:
BW x 7, 7, 6(+2)

8/12/22
165.4 lbs.
DB Romanian Deadlifts:
45s x 10
90s x 6, 6, 6, 6, 6, 6
DB Incline Presses:
45s x 10
60s x 10, 10, 10, 9, 8, 8
Lat Pulldowns:
140 x 13, 13, 13, 13, 13
Reverse Hyperextensions:
25/side x 12, 12, 12, 11, 11, 12
Leg Extensions:
130 x 19, 20, 20, 20, 20, 20
DB Rear Delt Flies:
10s x 15, 14, 13, 13, 13
Abductor Machine:
160 x 18, 18, 18
Leg Press Calf Raises: *paused*
45 + 35 x 13, 14
HS Crunches:
2 45s + 10 x 11, 11, 9

8/14/22
166.4 lbs.
Hack Squats: *paused*
45/side x 10
2 45s + 25/side x 11, 11, 11, 11, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 12, 11, 12, 11, 11
BB Glute Bridges:
145 x 10, 10, 10, 10, 10, 9
Neutral Grip Pullups: *deadhang*
BW x 10, 10, 10, 10, 10
Leg Extensions:
140 x 18, 18, 19
DB Hammer Curls:
35s x 11, 11, 11, 10, 10
Triceps Pushdowns:
50 x 15, 14
Twisting Decline Leg Raises:
BW x 7, 7, 6(+1.25)
Leg Press Calf Raises: *paused*
45 + 25/side x 16, 16, 16

8/16/22
167.2 lbs.
DB Romanian Deadlifts:
45s x 10
80s x 8, 8, 8, 7, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 9, 9, 9, 8, 8, 8
Low HS Rows:
45/side x 13, 14, 12, 13, 13
Overhead Machine Triceps Extensions:
60 x 7
40 x 12, 12
Supinating DB Curls:
35s x 14, 13, 13
Lying Leg Curls:
80 x 13, 12, 13, 13, 13
Leg Extensions:
67.5 x 13, 13, 13, 13, 14, 14
Arsenal Lateral Raises:
40 x 10, 10, 10, 10, 9
Machine Incline Curls:
50 x 13, 12, 13
Machine Crunches:
45 x 13, 12, 12
New gym. Right hip is still bugging me. You may notice that I'm rotating around leg exercises here in order to work around it.

8/18/22
166.8 lbs.
Arsenal Chest Flies:
25/side x 10
25/side x 12, 10, 10
Lat Prayers:
30 x 13, 13
Pendulum Squats: *paused*
BW x 10
45/side x 8, 8, 7, 7, 7
BB Glute Bridges:
145 x 10, 10, 10, 10, 10, 10
Leg Extensions:
45 x 17, 17, 18
Standing Calf Raises: *paused*
100 x 6
80 x 12, 11, 10, 11
Seated Calf Raises: *paused*
2 45s x 11, 11, 11
Machine Preacher Curls:
70 x 9, 9, 9, 9, 10
Overhead Machine Triceps Extensions:
40 x 12, 11, 11, 11, 10
Twisting Hanging Leg Raises:
BW x 5(+1), 6, 6(+0.5)

8/20/22
166.8 lbs.
DB Romanian Deadlifts:
45s x 10
90s x 7, 6, 6, 6, 6, 6
HS Incline Presses:
45/side x 10
45/side x 16, 15, 15, 15, 14
Close Grip Pulldowns:
110 x 8
90 x 12, 12, 11, 11
Reverse Hyperextensions:
BW x 9, 9, 8, 7, 7, 7
Leg Extensions:
67.5 x 14, 14, 14, 14, 14, 14
HS Rear Delt Flies:
70 x 13, 13, 12, 13, 13
Abductor Machine:
40 x 17, 17, 19
Standing Calf Raises: *paused*
60 x 16, 15
Machine Crunches:
45 x 13, 13, 12
Throwing in some hip adduction/abduction exercises to my warmup to hopefully help alleviate some of this hip discomfort.

8/21/22
165 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 11, 11, 11, 11, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 12, 12, 12, 11, 11
BB Glute Bridges:
145 x 11, 11, 10, 10, 10, 10
Neutral Grip Pullups: *deadhang*
BW x 11, 10, 10, 10, 10
Leg Extensions:
45 x 18, 18, 19
DB Hammer Curls:
35s x 11, 11, 11, 11, 11
Triceps Pushdowns:
50 x 16, 17
Twisting Hanging Leg Raises:
BW x 6(+1), 6(+1), 7(+1)
Standing Calf Raises: *paused*
80 x 12, 12, 12

8/23/22
166.8 lbs.
DB Romanian Deadlifts:
45s x 10
80s x 8, 8, 8, 8, 8
HS Incline Presses:
45/side x 10
45 + 25/side x 9, 9, 9, 9, 9, 9
Low HS Rows:
45/side x 14, 14, 13, 13, 13
Machine Triceps Extensions:
30 x 13, 14, 15
Supinating DB Curls:
35s x 14, 14, 13
Lying Leg Curls:
67.5 x 14, 14, 14, 14, 14
Leg Extensions:
67.5 x 15, 15, 15, 15, 15, 15
Arsenal Lateral Raises:
40 x 10, 10, 10, 10, 10
Machine Incline Curls:
50 x 14, 14, 14
Machine Crunches:
45 x 13, 13, 13

8/25/22
167.8 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 12, 12, 12
Lat Prayers:
30 x 14, 13
Leg Press: *paused*
150 x 10
250 x 10
290 x 8, 7, 7, 8
BB Glute Bridges:
145 x 11, 11, 11, 11, 11, 10
Leg Extensions:
45 x 19, 19, 18
Standing Calf Raises: *paused*
80 x 13
100 x 7, 7, 6, 7
Seated Calf Raises: *paused*
2 45s x 12, 12, 12
Machine Preacher Curls:
70 x 10, 10, 10, 10, 10
Overhead Machine Triceps Extensions:
40 x 12, 12, 12, 12, 11
Twisting Hanging Leg Raises:
BW x 7, 7, 7(+0.25)
Hip felt better today. Going into a deload week.

8/26/22
167.4 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 9, 9, 8, 9
HS Incline Presses:
45/side x 10
45/side x 16, 15, 15
Close Grip Pulldowns:
110 x 8
90 x 13, 13, 12
Reverse Hyperextensions:
BW x 9, 9, 8, 9
Leg Extensions:
67.5 x 15, 15, 15, 15
HS Rear Delt Flies:
70 x 14, 14, 14
Abductor Machine:
40 x 19, 19, 19
Standing Calf Raises: *paused*
60 x 16, 16
Machine Crunches:
45 x 13, 11, 9

8/28/22
167.4 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 12, 12, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 12, 11, 12
BB Glute Bridges:
145 x 12, 11, 11, 10
Neutral Grip Pullups: *deadhang*
BW x 11, 11, 11
Leg Extensions:
45 x 19, 19, 20
DB Hammer Curls:
35s x 12, 12, 11
Triceps Pushdowns:
50 x 16, 17
Twisting Hanging Leg Raises:
BW x 7, 7(+1), 7(+1)
Standing Calf Raises: *paused*
80 x 13, 13, 13

8/30/22
166.6 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 7, 7, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10
Low HS Rows:
45/side x 15, 15, 15
Machine Triceps Extensions:
30 x 16, 15, 16
Supinating DB Curls:
35s x 14, 14, 14
Lying Leg Curls:
67.5 x 15, 15, 15
Leg Extensions:
67.5 x 15, 16, 16, 16
Arsenal Lateral Raises:
40 x 11, 11, 10
Machine Incline Curls:
50 x 15, 16, 17
Machine Crunches:
45 x 12, 12, 12

9/1/22
166.6 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 13, 13, 13
Lat Prayers:
30 x 14, 14
Leg Press: *paused*
150 x 10
250 x 10
290 x 9, 9, 8
BB Glute Bridges:
145 x 12, 11, 11, 11
Leg Extensions:
45 x 20, 20, 21
Standing Calf Raises: *paused*
100 x 7, 7, 7, 7, 8
Seated Calf Raises: *paused*
2 45s x 13, 13, 13
Machine Preacher Curls:
70 x 11, 11, 11
Overhead Machine Triceps Extensions:
40 x 12, 13, 12.5
Twisting Hanging Leg Raises:
BW x 8, 7, 7(+0.25)
Last session of the deload week

9/3/22
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 9, 9, 9, 9, 9, 9
HS Incline Presses:
45/side x 10
45/side x 16, 16, 16, 16, 15
Close Grip Pulldowns:
110 x 8
90 x 13, 13, 13, 13, 12
Reverse Hyperextensions:
BW x 9, 9, 9, 9, 9, 9
Leg Extensions:
67.5 x 16, 16, 16, 15, 16, 16
HS Rear Delt Flies:
70 x 13, 13, 13, 13, 14
Abductor Machine:
40 x 20, 20, 20
Standing Calf Raises: *paused*
60 x 17, 17
Machine Crunches:
45 x 13, 12, 13

9/4/22
167.2 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 12, 12, 11, 11, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 10, 9, 9, 9, 9
BB Glute Bridges:
145 x 11, 11, 11, 11, 11, 11
Neutral Grip Pullups: *deadhang*
BW x 11, 11, 11, 10, 10
Leg Extensions:
45 x 21
82.5 x 11, 12
DB Hammer Curls:
35s x 12, 12, 12, 12, 11
Triceps Pushdowns:
50 x 19, 18
Twisting Hanging Leg Raises:
BW x 8, 7(+1), 7(+1)
Standing Calf Raises: *paused*
80 x 15, 15, 14

9/6/22
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 7, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10, 10, 9
Low HS Rows:
45/side x 15, 15, 15, 15
Medium Grip Cable Rows:
80 x 13
Machine Triceps Extensions:
30 x 17, 17, 16
Supinating DB Curls:
35s x 15, 14, 13
Lying Leg Curls:
67.5 x 15, 15, 15, 14, 14
Leg Extensions:
67.5 x 16, 16, 16, 16, 16, 17
Arsenal Lateral Raises:
40 x 11, 11, 11, 10, 11
Machine Incline Curls:
50 x 17, 17, 18
Machine Crunches:
45 x 13, 13, 13

9/7/22
168.0 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 14, 14, 13
Lat Prayers:
30 x 15, 14
Pendulum Squats:
Carriage x 10
45 + 25 x 7
45 + 10 x 7, 6, 6, 6
BB Glute Bridges:
145 x 12, 12, 11, 11, 11, 11
Leg Extensions:
82.5 x 12, 12, 13
Standing Calf Raises: *paused*
100 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s x 14, 14, 14
Machine Preacher Curls:
70 x 11, 11, 11, 11, 11
Overhead Machine Triceps Extensions:
40 x 12, 12, 12, 12, 12
Twisting Hanging Leg Raises:
BW x 8, 8, 7(+1)

9/9/22
167.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 9, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
45/side x 16, 16, 16, 16, 16
Close Grip Pulldowns:
110 x 8
90 x 13, 13, 13, 13, 13
Reverse Hyperextensions:
BW x 10, 10, 9, 9, 9, 9
Leg Extensions:
67.5 x 17, 17, 17, 17, 17, 17
HS Rear Delt Flies:
70 x 14, 14, 13, 14, 14
Abductor Machine:
40 x 20
50 x 15, 17
Standing Calf Raises: *paused*
60 x 18, 17
Machine Crunches:
45 x 13, 13, 10

9/11/22
166.2 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 12, 12, 12, 12, 13
HS Bench Press: *paused*
45/side x 10
45 + 25/side x 7, 7, 7, 7, 7, 8
BB Glute Bridges:
145 x 12, 12, 12, 11, 11, 11
Neutral Grip Pullups: *deadhang*
BW x 11, 11, 11, 11, 11
Leg Extensions:
82.5 x 13, 13, 13
DB Hammer Curls:
35s x 12, 12, 12, 12, 12
Triceps Pushdowns:
20 x 17, 18
Twisting Hanging Leg Raises:
BW x 8, 8, 7(+1)
Standing Calf Raises: *paused*
80 x 15, 15, 15

9/12/22
168.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 8, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10, 10, 10
Medium Grip Cable Rows:
80 x 13, 13, 13, 13, 14
Machine Triceps Extensions:
30 x 18, 18, 19
Supinating DB Curls:
35s x 15, 13, 13
Lying Leg Curls:
67.5 x 15, 15, 15, 15, 15
Leg Extensions:
67.5 x 17, 18, 18, 18, 18, 19
Arsenal Lateral Raises:
40 x 11, 11, 11, 11, 10
Machine Incline Curls:
50 x 18, 18, 18
Machine Crunches:
45 x 11(+1), 11, 12

9/14/22
167.0 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 14, 15, 15
Lat Prayers:
30 x 15, 15
Pendulum Squats:
Carriage x 10
45 + 10 x 7, 7, 7, 7, 7
BB Glute Bridges:
145 x 12, 12, 12, 12, 11, 11
Leg Extensions:
82.5 x 14, 14, 14
Standing Calf Raises: *paused*
100 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s x 15, 15, 15
Machine Preacher Curls:
70 x 12, 12, 11, 11, 12
Overhead Machine Triceps Extensions:
40 x 13, 12, 13, 13, 13
Twisting Hanging Leg Raises:
BW x 8, 7(+1), 7(+1)

9/15/22
168.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 10, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
45/side x 17, 17, 17, 17, 17
Close Grip Pulldowns:
110 x 8
90 x 14, 14, 13, 13, 14
Reverse Hyperextensions:
BW x 10, 10, 10, 9, 10, 9
Leg Extensions:
67.5 x 19, 19, 19, 19, 19, 20
HS Rear Delt Flies:
70 x 14, 14, 14, 14, 14
Abductor Machine:
50 x 17, 19, 19
Standing Calf Raises: *paused*
60 x 18, 18
Machine Crunches:
45 x 13, 13, 12

9/18/22
166.6 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 13, 13, 13, 13, 13
HS Bench Press: *paused*
45/side x 10
45 + 25/side x 8, 8, 8, 8, 7, 8
BB Glute Bridges:
145 x 12, 12, 12, 12, 12, 11
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 11, 11, 11
Leg Extensions:
82.5 x 15, 15, 15
DB Hammer Curls:
40s x 8, 8, 8, 8, 8
Triceps Pushdowns:
20 x 20, 20
Twisting Hanging Leg Raises:
BW x 8, 8, 7(+1)
Standing Calf Raises: *paused*
100 x 11, 10, 10

9/19/22
167.0 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 8, 8
HS Incline Presses:
45/side x 10
45 + 25/side x 11, 11, 11, 11, 11, 10
Medium Grip Cable Rows:
80 x 14, 14, 14, 14, 13
Triceps Pushdowns: *straight bar*
35 x 15
45 x 11, 11
Supinating DB Curls:
35s x 15, 15, 13
Lying Leg Curls:
80 x 11, 11, 11, 11, 11
Leg Extensions:
67.5 x 20, 20, 20, 20, 20, 19
Arsenal Lateral Raises:
40 x 11, 11, 11, 11, 11
Machine Incline Curls:
50 x 19, 19, 19

9/21/22
168.0 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 15, 15, 15
Lat Prayers:
30 x 16, 16
Pendulum Squats:
Carriage x 10
45 + 10 x 8, 7, 7, 7, 7
BB Glute Bridges:
145 x 12, 12, 12, 12, 12, 12
Leg Extensions:
82.5 x 15, 15, 15
Standing Calf Raises: *paused*
100 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s x 16, 16, 15
Machine Preacher Curls:
70 x 12, 12, 12, 12, 12
Overhead Machine Triceps Extensions:
40 x 14, 14, 14, 13, 13
Twisting Hanging Leg Raises:
BW x 6, 5(+1), 5(+0.25)
Switched to doing hanging leg raises with my arms in slings because doing these while hanging from a bar irritates my right shoulder.

9/23/22
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 10, 10, 9, 9
HS Incline Presses: *paused*
45/side x 10
45/side x 18, 18, 18, 18, 17
Close Grip Pulldowns:
90 x 14, 14, 14, 14, 14
Reverse Hyperextensions:
BW x 10, 10, 10, 10, 9, 10
Leg Extensions:
67.5 x 20, 20, 20, 20, 20, 20
HS Rear Delt Flies:
70 x 15, 15, 15, 15, 15
Abductor Machine:
50 x 20, 20, 20
Standing Calf Raises: *paused*
60 x 19, 19
Machine Crunches:
45 x 14, 14, 14

9/25/22
PlateLoaded Squat Machine:
BW x 10
45/side x 14, 14, 14, 13, 14
Neutral Grip Bench Press: *paused*
25/side x 10
45/side x 8, 8, 8, 8, 8, 9
BB Glute Bridges:
145 x 12, 12, 12, 12, 12, 12
Neutral Grip Pullups: *deadhang*
BW x 12, 11, 12, 11, 11
Leg Extensions:
90 x 12, 12, 13
DB Hammer Curls:
40s x 9, 9, 9, 8, 8
Triceps Pushdowns:
20 x 20, 20
Twisting Hanging Leg Raises:
BW x 6, 6, 6
Standing Calf Raises: *paused*
100 x 11, 11, 11

9/26/22
166.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 9, 9, 8, 8, 8
HS Incline Presses:
45/side x 10
45 + 25/side x 11, 11, 11, 11, 11, 11
Medium Grip Cable Rows:
80 x 14, 14, 14, 14, 15
Triceps Pushdowns: *straight bar*
45 x 12, 12, 12
Supinating DB Curls:
35s x 15, 15, 14
Lying Leg Curls:
80 x 12, 12, 12, 12, 13
Leg Extensions:
67.5 x 20, 20, 20, 20, 20, 21
Arsenal Lateral Raises:
40 x 12, 12, 12, 11, 11
Machine Incline Curls:
50 x 20, 20, 20