TGreggors' Second Training Log

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

T-Bar 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

T-Bar 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

T-Bar 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

T-Bar 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

T-Bar 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

T-Bar 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: *dead-hang*
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: *dead-hang*
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