
1/27/22
167.2 lbs.
DB Flies:
15s x 10
25s x 15, 14, 15
Cable Lat Pullovers:
100 x 13, 14
Hack Squats:
45/side x 10
2 45s/side x 13, 13, 13
DB Hip Thrusts:
130 x 15, 15, 15, 14.5
Leg Extensions:
200 x 16, 16, 16.5
Standing Calf Raises: *paused*
210 x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 14, 13, 14
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12
Twisting Cable Crunches:
150 x 9, 9, 9(+3)
Last session of the deload week.

1/29/22
162.2 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 12, 12, 12, 12
Cable Wide Grip Pulldowns:
120 x 9, 9, 9, 9, 8
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 11, 11
Back Extensions:
65 x 10, 10, 10, 10, 9, 9
Leg Extensions:
180 x 18, 18, 18, 18, 17, 18
Face Pulls:
60 x 12, 12, 12, 11, 12
Abductor Machine:
170 x 16, 16, 14
Standing Calf Raises: *paused*
195 x 15, 14
Roman Chair Leg Raises:
BW+5/leg x 16, 16, 16

1/30/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 20, 20, 20, 20, 21
Underhand Grip Pulldowns:
150 x 20, 19, 19, 19, 19
DB Hip Thrusts:
130 x 13, 13, 13, 13, 13, 12.5
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 8, 9, 8.5
Leg Extensions:
200 x 16, 16, 16
Rope Hammer Curls:
70 x 17, 17, 17, 17, 17
Triceps Pushdowns:
60 x 14, 13
Twisting Cable Crunches:
150 x 10, 9, 10
Standing Calf Raises: *paused*
180 x 19, 19, 19

2/1/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 9, 9, 9, 9, 9
TBar Rows:
45 + 35 x 12, 12, 12, 12, 10
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 8
Back Extensions:
65 x 10, 10, 10, 10, 10, 9
Seated Leg Curls:
130 x 14, 14, 14, 11, 12
Leg Extensions:
180 x 19, 18, 18, 18, 17, 18
Dumbbell Upright Rows:
30s x 10, 10, 10, 9, 9
Incline DB Curls:
35s x 10, 10, 10
Roman Chair Leg Raises:
BW+5/leg x 17, 16, 16

2/3/22
165.8 lbs.
DB Flies:
15s x 10
25s x 15, 15, 15
Cable Lat Pullovers:
100 x 14, 14
Hack Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 13
DB Hip Thrusts:
130 x 13, 13, 13, 13, 13, 13
Leg Extensions:
200 x 16, 17, 16
Standing Calf Raises: *paused*
210 x 13, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 13
Machine Preacher Curls:
45 + 15 x 13, 13, 13, 13, 14
Overhead Cambered Bar Triceps Extensions:
40 x 11, 11, 11, 11, 11
Twisting Cable Crunches:
150 x 10, 10, 10 (+1)

2/5/22
Smith Machine Romanian Deadlifts:
105 x 10
145 x 13, 13, 13, 12, 12, 13
Assisted Pullups:
55 x 11
40 x 9, 9, 8, 8
Smith Machine Incline Presses: *paused*
135 x 10
155 x 8, 8, 8, 8, 8
Back Extensions:
45 x 11, 10, 10, 9, 9, 9.5
Leg Extensions:
110 x 14, 14, 14, 13, 14, 16
Seated Face Pulls:
40 x 13, 13, 13, 13, 14
Abductor Machine:
170 x 19, 19, 20
Machine Calf Raises: *paused*
110 x 16, 16
Hanging Leg Raises: *paused*
BW x 12, 11, 11.75

2/7/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 14, 13, 13, 13, 14
Underhand Grip Pulldowns:
150 x 20, 19, 16, 16, 16
DB Hip Thrusts:
130 x 14, 14, 14, 14, 14, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 8
Leg Extensions:
200 x 17, 16, 16
Rope Hammer Curls:
70 x 18, 18, 17, 18, 19
Triceps Pushdowns:
60 x 14, 14
Twisting Cable Crunches:
150 x 11, 11, 11 (+4)
Standing Calf Raises: *paused*
180 x 19, 10, 8
Changed my form on calf raises here, which has led to far fewer reps with the same weight. I really do feel increased tension on the targeted muscles with this technique, so I will stick with it for now.

2/9/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
165 x 10, 10, 10, 10, 9
TBar Rows:
45 + 35 x 12, 12, 12, 12, 11
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 9
Back Extensions:
65 x 10, 10, 10, 10, 10, 10
Seated Leg Curls:
130 x 14, 14, 14, 12, 13
Leg Extensions:
180 x 19, 18, 17, 17, 16, 18
Dumbbell Upright Rows:
30s x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 10, 9
Roman Chair Leg Raises:
BW+5/leg x 17, 17, 16

2/10/22
166.4 lbs.
DB Flies:
15s x 10
25s x 16, 15, 15
Cable Lat Pullovers:
100 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 7, 7, 7, 7
DB Hip Thrusts:
130 x 15, 15, 14, 14, 14, 14
Leg Extensions:
200 x 17, 17, 17
Standing Calf Raises: *paused*
150 x 11, 10, 10, 10, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 14, 14, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12, 11, 11
Twisting Cable Crunches:
150 x 12, 11, 12 (+2)

2/13/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 13, 13, 13, 12
Cable Wide Grip Pulldowns:
120 x 10, 9, 9, 9, 8
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 11, 12
Back Extensions:
65 x 11, 11, 11, 11, 11, 11
Leg Extensions:
180 x 19, 18, 18, 18, 19, 19
Face Pulls:
60 x 10, 10, 10, 9, 9
Abductor Machine:
170 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 15, 14
Roman Chair Leg Raises:
BW+5/leg x 17, 17, 17

2/14/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 14, 14, 14, 14, 14
Underhand Grip Pulldowns:
150 x 20, 20, 19, 19, 19
DB Hip Thrusts:
130 x 15, 15, 15, 15, 15, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 8
Leg Extensions:
200 x 17, 16, 16
Rope Hammer Curls:
90 x 9, 8, 8, 9, 9
Triceps Pushdowns:
60 x 15
70 x 8
Twisting Cable Crunches:
150 x 12, 10, 10
Standing Calf Raises: *paused*
150 x 13, 12, 13

2/16/22
Romanian Deadlifts:
95 x 10
165 x 10, 10, 10, 10, 10
TBar Rows:
25/side x 8, 8, 8, 7, 7
Hammer Strength Incline Presses: *paused*
25/side x 10
45 + 25/side x 9, 9, 9, 9, 9
Back Extensions:
45 x 10, 9, 10, 9, 9, 9
Lying Leg Curls:
25/side x 11, 10, 10, 10, 11
Leg Extensions:
110 x 12, 12, 12, 12
Unilateral Leg Extensions:
40 x 14, 15
Arsenal Lateral Raises:
50 x 9, 9, 10, 9, 10
Incline DB Curls:
30s x 11, 11, 11
Hanging Leg Raises:
BW x 12, 12, 11
Training at a different gym here since I'm on the road.

2/17/22
167.4 lbs.
DB Flies:
15s x 10
25s x 16
30s x 10, 10
Cable Lat Pullovers:
100 x 16, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 7, 7, 7, 8
DB Hip Thrusts:
130 x 15,
150 x 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 15, 7, 7
Standing Calf Raises: *paused*
150 x 11, 11, 11, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 15, 14, 14, 14, 13
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12, 12, 12
Twisting Cable Crunches:
150 x 12, 12, 10(+1)
I don't have any heavier dumbbells for my hip thrusts, so I guess I will be moving to a barbell when I need to increase the weight on my hip thrusts. My right (surgical) hip has been aching a good bit here lately; I just hope that it cooperates as I try to provide an additional stimulus.

2/19/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 13, 13, 13, 13
Cable Wide Grip Pulldowns:
120 x 10, 10, 9, 9, 9
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 10, 10
Back Extensions:
65 x 12, 12, 12, 11, 11, 11
Leg Extensions:
180 x 19, 19, 19, 18, 19, 18
Face Pulls:
60 x 11
Hammer Strength Rear Delt Flies:
75 x 13, 13, 13, 12
Abductor Machine:
170 x 17, 17, 16
Standing Calf Raises: *paused*
135 x 15, 16
Roman Chair Leg Raises:
BW+5/leg x 18
Hanging Leg Raises:
BW x 11, 9

2/20/22
165.4 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 15, 15, 14, 15, 15
Underhand Grip Pulldowns:
150 x 20, 20, 20, 20, 20
DB Hip Thrusts:
150 x 9, 9, 9, 9, 9, 8
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 11, 7
Rope Hammer Curls:
90 x 9, 9, 9, 9, 9
Triceps Pushdowns:
70 x 9, 10
Twisting Cable Crunches:
150 x 12, 12, 12 (+2)
Standing Calf Raises: *paused*
150 x 13, 13, 14

2/23/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 11, 10, 10, 11, 11
TBar Rows:
45 + 35 x 12, 12, 12, 12, 12
Nautilus Incline Presses: *paused*
25/side x 10
90/side x 10, 10, 10, 9, 10, 9
Back Extensions:
65 x 12, 12, 11, 11, 11, 11
Seated Leg Curls:
130 x 14, 14, 13, 13, 13
Leg Extensions:
180 x 19, 19, 19, 19, 19, 18
DB Upright Rows:
30s x 11, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 11, 9
Hanging Leg Raises:
BW x 12, 12, 12

2/24/22
166.6 lbs.
DB Flies:
15s x 10
30s x 11, 11, 10
Cable Lat Pullovers:
120 x 10, 9
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 7, 7
DB Hip Thrusts:
130 x 15,
150 x 9, 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 14, 8, 9
Standing Calf Raises: *paused*
150 x 12, 13, 12, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 12, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
40 x 13, 13, 12, 12, 12
Twisting Cable Crunches:
150 x 13, 13, 12(+1)

2/27/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 14, 13, 13, 13, 13
Cable Wide Grip Pulldowns:
120 x 10, 10, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 11
Back Extensions:
65 x 12, 12, 12, 12, 12, 11
Leg Extensions:
180 x 19, 18, 15, 14, 14, 15
Hammer Strength Rear Delt Flies:
75 x 13, 13, 13, 13, 13
Abductor Machine:
170 x 18, 18, 16
Standing Calf Raises: *paused*
135 x 16, 16
Hanging Leg Raises:
BW x 13, 12, 12

2/28/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 15, 15, 15, 15, 15
Underhand Grip Pulldowns:
150 x 20, 20, 20, 20, 20
DB Hip Thrusts:
150 x 10, 10, 10, 10, 9, 9
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 9, 9, 9, 8
Nordic Leg Extensions:
BW x 7, 7, 8
Rope Hammer Curls:
90 x 10, 10, 9, 9, 9
Triceps Pushdowns:
70 x 10, 10
Twisting Cable Crunches:
150 x 13, 13, 13
Standing Calf Raises: *paused*
150 x 14, 14, 15

3/2/22
Romanian Deadlifts:
95 x 10
165 x 11, 11, 11, 11, 10
TBar Rows:
25/side x 8, 8, 8, 8, 8
HS Incline Presses: *paused*
45/side x 10
45 + 25/side x 10, 10, 10, 10, 9, 10
Back Extensions:
45 x 10, 10, 10, 9, 10, 9
Lying Leg Curls:
25/side x 11, 11, 11, 12, 12
Leg Extensions:
110 x 13, 13, 13, 13, 13, 13
Arsenal Lateral Raises:
50 x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 9, 7
Hanging Leg Raises:
BW x 13, 11.5, 11
At a gym away from home.

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

3/5/22
Romanian Deadlifts:
95 x 10
135 x 14, 14, 14, 14, 14, 13
Cable Wide Grip Pulldowns:
120 x 11, 11, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 11
Back Extensions:
65 x 12, 12, 9, 9, 9, 9
Leg Extensions:
190 x 18, 17, 16
180 x 18, 18, 18
Hammer Strength Rear Delt Flies:
75 x 14, 13, 13, 14, 14
Abductor Machine:
170 x 18, 18, 19
Standing Calf Raises: *paused*
135 x 17, 17
Hanging Leg Raises:
BW x 13, 13, 13

3/7/22
165.8
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 16, 16, 15, 15, 16
Underhand Grip Pulldowns:
170 x 14, 14, 13, 13, 14
DB Hip Thrusts:
150 x 10, 10, 10, 10, 10, 10
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 9, 8, 9
Rope Hammer Curls:
90 x 10, 10, 10, 10, 10
Triceps Pushdowns:
70 x 11, 11
Twisting Cable Crunches:
160 x 9, 8, 8 (+3)
Standing Calf Raises: *paused*
150 x 15, 15, 14

3/8/22
167 lbs.
Romanian Deadlifts:
95 x 10
165 x 11, 11, 11, 11, 11
TBar Rows:
45 + 35 x 13, 13, 12, 12, 12
Machine Incline Presses: *paused*
25/side x 10
90/side x 12, 9, 9, 9, 8, 8
Back Extensions:
65 x 12, 11, 10, 9, 9, 8
Seated Leg Curls:
130 x 14, 14, 13, 11, 12
Leg Extensions:
180 x 19, 19, 19, 18, 19, 19
DB Upright Rows:
30s x 11, 11, 10, 10, 10
Incline DB Curls:
35s x 11, 10, 10
Hanging Leg Raises:
BW x 14, 13, 12

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

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

3/13/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 16, 16, 16, 16, 16
Underhand Grip Pulldowns:
170 x 14, 14, 14, 14, 14
DB Hip Thrusts:
150 x 11, 11, 11, 10, 10, 10
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 8, 7
Nordic Leg Extensions:
BW x 8, 8, 8
Rope Hammer Curls:
90 x 11, 10, 11, 10, 10
Triceps Pushdowns:
70 x 11, 12
Twisting Cable Crunches:
150 x 13
Twisting Decline Leg Raises:
BW x 5, 5(+1)
Standing Calf Raises: *paused*
150 x 15, 15, 15
Switching up my ab training here. Reps are getting too high for my liking on the twisting cable crunches.

3/15/22
167.8 lbs.
Romanian Deadlifts:
95 x 10
165 x 12, 12, 11, 11, 11
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 13, 13, 13, 13, 12, 12
Pendlay Rows:
135 x 6, 6
115 x 9, 9, 9
DB Triceps Kickbacks:
12s x 13, 11, 11
Supinating DB Curls:
30s x 8, 7, 7
Seated Leg Curls:
130 x 14, 14, 13, 12, 12
Leg Extensions:
180 x 19, 19, 19, 19, 19, 19
DB Upright Rows:
30s x 11, 11, 11, 10, 10
Incline DB Curls:
35s x 10, 9, 8
Hanging Leg Raises:
BW x 15, 13, 13
Replacing my six sets of back extensions with three sets of DB triceps kickbacks and three sets of curls. Trying to bring up these arms, and I feel like I may have been doing more volume than I could recover from for my glutes and hamstrings.

3/17/22
166 lbs.
DB Flies:
15s x 10
30s x 12, 12, 12
Cable Lat Pullovers:
120 x 13, 12
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9, 9, 8
DB Hip Thrusts:
150 x 11, 11, 11, 11, 11, 10
Nordic Leg Extensions:
BW x 9, 9, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 14, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 13, 14
Overhead Cambered Bar Triceps Extensions:
50 x 8, 8, 8, 8, 7
Twisting Decline Leg Raises:
BW x 5(+1), 5(+1), 5(+2)

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