
1/30/21
DB Floor Presses:
40s x 8
50s x 14, 14, 14, 13, 13, 13
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 16, 16, 16, 16, 16
Leg Extensions:
160 x 25, 24, 26
Pullups: *deadhang*
BW x 12, 12, 11, 11, 11
Back Extensions:
125 x 10, 10, 10, 9, 9, 9
HS Crunches:
2 45s x 10, 9
Roman Chair Leg Raises:
BW x 19, 19.25
Machine Preacher Curls:
45 x 15, 15, 14, 14, 14
Cable Triceps Pushdowns:
110 x 18, 18

2/1/21
168.4 lbs.
DB Incline Presses:
45s x 8
60s x 10, 10, 8, 8, 8, 8
DB Romanian Deadlifts:
45s x 8
70s x 11, 11, 10, 10, 10
HS High Rows:
2 45s/side x 12, 12, 12, 11, 12
Barbell Back Extensions:
125 x 10, 10, 10, 10, 10, 10
Leg Extensions:
200 x 19, 19, 19, 19, 19, 18
Machine Lateral Raises:
65 x 18, 18, 18, 18, 17
Seated Leg Curls:
130 x 17, 17, 16, 14, 14
DB Hammer Curls:
70s x 18, 18, 19

2/2/21
167.0 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 16, 16, 16, 16, 15
Leg Extensions:
160 x 24, 24, 13.75
HS Chest Flies:
120 x 11, 11, 11
Machine Pullovers:
80 x 14, 14
Back Extensions:
125 x 11, 11, 10, 10, 10, 11
EZ Bar Curls:
90 x 12, 12, 12, 9, 9
HS Crunches:
2 45s x 10, 10
Roman Chair Leg Raises:
BW x 20, 18.25
DB Skullcrushers:
20s x 15, 14, 11, 10.5, 10.25
Done after working a 13 hour shift. Adding in chest flies and lat pullovers and removing a day of pressing for now. Shoulder has still been bugging me and I'd also like to add a bit more back work in.

2/4/21
167.0 lbs.
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 14
DB Romanian Deadlifts:
45s x 8
60s x 14, 14, 14, 14, 14, 13
Back Extensions:
125 x 11, 11, 11, 11, 11, 11
Neutral Grip Pulldowns:
160 x 11, 11, 11, 11, 10
Leg Extensions:
200 x 19, 19, 19, 18, 18, 18
HS Rear Delt Flies:
90 x 12, 12, 12, 12, 12
Abductor Machine:
190 x 19, 17, 19
Standing Calf Raises: *paused*
165 x 13, 12

2/6/21
168.0 lbs.
DB Floor Presses:
40s x 8
50s x 14, 14, 14, 14, 14, 15
Leg Press: *paused*
45/side x 8
2 45s + 25/side x 17
3 45s/side x 10, 10, 11, 10
Leg Extensions:
180 x 20, 21, 21
Pullups: *deadhang*
BW x 12, 12, 12, 11, 12
Back Extensions:
125 x 12, 12, 12, 12, 11, 11
HS Crunches:
2 45s x 11, 11
Roman Chair Leg Raises:
BW x 20, 19
Machine Preacher Curls:
45 x 15, 15, 15, 14, 15
Cable Pushdowns:
110 x 19, 18

2/8/21
169.2 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 10, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 11, 11, 11, 10, 10
Back Extensions:
125 x 12, 12, 12, 12, 12, 11
HS High Rows:
2 45s/side x 12, 12, 12, 12, 13
Leg Extensions:
200 x 19, 19, 19, 19, 19, 19
Machine Lateral Raises:
65 x 18, 18, 18, 18, 18
Seated Leg Curls:
130 x 17, 17, 16, 16, 16
Rope Hammer Curls:
70 x 19, 19, 20

2/9/21
167.6 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 16, 16, 16, 16, 16
Leg Extensions:
160 x 25, 24, 24
HS Flies:
120 x 12, 12, 12
Machine Lat Pullovers:
80 x 15, 15
Back Extensions:
125 x 12, 12, 12, 12, 12, 12
EZ Bar Curls:
90 x 12, 12, 12, 12, 11
DB Skullcrushers:
20s x 15, 15, 14, 14, 13
Standing Calf Raises: *paused*
135 x 16, 16, 16, 16, 15
HS Seated Crunches:
2 45s x 12, 12
Roman Chair Leg Raises:
BW x 20, 20

2/11/21
167.6 lbs.
Incline Dumbbell Presses:
50s x 15, 14, 14, 14, 14
Dumbbell Romanian Deadlifts:
60s x 14, 14, 14, 14, 14, 14
Neutral Grip Lat Pulldowns:
160 x 11, 11, 11, 11, 11
Barbell Back Extensions:
125 x 8, 8, 8, 8, 8, 7
Leg Extensions:
200 x 19, 19, 19, 19, 19, 19
Face Pulls:
60 x 21, 21, 18, 18, 18
Abductor Machine:
190 x 19, 19, 19
Standing Calf Raises:
165 x 13, 13

2/12/21
167.6 lbs.
Paused Leg Presses:
3 45s/side x 11, 11, 11, 11, 12
Dumbbell Floor Presses:
50s x 15, 15, 14, 14, 14, 15
Barbell Back Extensions:
125 x 9, 8, 9, 8, 8, 8
Pullups:
BW x 12, 12, 12, 12, 12
Leg Extensions:
180 x 21, 21, 21
Cable Triceps Pushdowns:
110 x 19, 19
Machine Preacher Curls:
45 x 15, 15, 15, 15, 16
Seated Crunches:
2 45s x 13, 12
Roman Chair Leg Raises:
BW x 21, 21.5

2/14/21
169.0 lbs.
Incline Dumbbell Presses:
60s x 10, 10, 10, 9, 9, 9
Dumbbell Romanian Deadlifts:
70s x 11, 11, 11, 11, 10
Hammer Strength High Rows:
2 45s/side x 13, 13, 12, 12, 12
Barbell Back Extensions:
125 x 9, 9, 9, 9, 9
Machine Lateral Raises:
65 x 19, 18, 18, 18, 17
Leg Extensions:
200 x 20, 19, 19, 19, 19, 19
Rope Hammer Curls:
90 x 15, 15, 16
Seated Leg Curls:
150 x 13, 11, 10, 9
140 x 12

2/15/21
168.4 lbs.
Hack Squats:
45 + 25/side x 16, 16, 16, 16, 17
Lat Pullover Machine:
80 x 16, 16
Hammer Strength Flies:
120 x 13, 13, 13
Barbell Back Extensions:
125 x 10, 10, 10, 9, 10, 10
Cambered Bar Curls:
90 x 12, 12, 12, 12, 12
Dumbbell Skull Crushers:
20s x 15, 15, 14, 14, 14
Standing Calf Raises:
135 x 16, 16, 16, 16, 16
Seated Crunches:
2 45s x 13, 13
Roman Chair Leg Raises:
BW x 22, 23

2/17/21
169.4 lbs.
Romanian Deadlifts:
45s x 8
60s x 15, 15, 14, 14, 14, 14
Incline DB Presses:
45s x 8
50s x 15, 15, 14, 14, 13
Barbell Back Extensions:
125 x 10, 10, 10, 10, 10, 10
Neutral Grip Pulldowns:
160 x 12, 12, 12, 11, 11
Leg Extensions:
200 x 20, 20, 19, 20, 20, 20
Face Pulls:
70 x 17, 17, 17, 17, 18
Abductor Machine:
190 x 20, 20, 20
Standing Calf Raises:
165 x 14, 13

2/19/21
171.4 lbs.
Leg Press:
45/side x 10
3 45s/side x 12, 12, 12, 12, 12
DB Floor Presses:
40s x 8
50s x 15, 15, 15, 15, 15, 15
Leg Extensions:
180 x 22, 22, 21
Barbell Back Extensions:
125 x 11, 10, 10, 10, 10, 10
Pullups: *deadhang*
BW x 13, 12, 11, 10, 10
Cable Triceps Pushdowns:
110 x 20, 19
Machine Preacher Curls:
45 x 16, 15, 15, 15, 15
Seated Crunches:
2 45s x 14, 13
Roman Chair Leg Raises:
BW x 23, 23

2/21/21
168.2 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 10, 10, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 11, 11, 11, 11, 11
HS High Rows:
2 45s/side x 13, 13, 13, 13, 12
Barbell Back Extensions:
125 x 11, 11, 10, 10, 10, 10
Leg Extensions:
200 x 20, 20, 19, 19, 20, 19
Machine Lateral Raises:
65 x 18, 18, 19, 18, 18
Seated Leg Curls:
140 x 12, 12, 11, 11, 10.75
Rope Hammer Curls:
90 x 16, 16, 16

2/23/21
169.0 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 17, 17, 16, 16, 16
HS Chest Flies:
120 x 14, 14, 13
Machine Lat Pullovers:
80 x 17
110 x 10
Leg Extensions:
180 x 21, 22, 21
Barbell Back Extensions:
125 x 11, 11, 11, 10, 10, 11
EZ Bar Curls:
90 x 13, 12, 12, 12, 12
DB Skullcrushers:
20s x 15, 15, 15, 15, 15
Standing Calf Raises: *paused*
165 x 11, 11, 11, 11, 11
HS Crunches:
2 45s x 14, 14
Roman Chair Leg Raises:
BW x 24, 24

2/25/21
165.8 lbs.
Incline DB Presses:
45s x 8
50s x 15, 15, 14, 13, 13
DB Romanian Deadlifts:
45s x 8
60s x 15, 15, 15, 15, 14, 14
Neutral Grip Pulldowns:
160 x 12, 12, 12, 12, 12
Barbell Back Extensions:
125 x 11, 11, 10.75, 10, 10
Leg Extensions:
200 x 20, 18, 18, 18, 18, 18
Facepulls:
70 x 18, 18, 18, 18, 19
Abductor Machine:
190 x 21, 20, 20
Standing Calf Raises: *paused*
195 x 9, 9

2/26/21
168.0 lbs.
Leg Press:
45/side x 10
3 45s/side x 13, 12, 12, 12, 13
DB Floor Presses:
40s x 8
60s 12, 12, 12, 12, 12
Leg Extensions:
180 x 22, 22, 22
Pullups: *deadhang*
BW x 13, 12, 11, 11, 9
Barbell Back Extensions:
125 x 11, 11, 11, 11, 10, 10
Machine Preacher Curls:
45 x 16, 16, 15, 15, 16
HS Seated Crunches:
2 45s x 15, 14
Roman Chair Leg Raises:
BW x 25, 25
Cable Triceps Pushdowns:
110 x 20
60 (on lat pulldown machine) x 22

2/28/21
168.4 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 10, 9, 9, 8
DB Romanian Deadlifts:
45s x 8
70s x 12, 12, 11, 11, 11
HS High Rows:
2 45s/side x 13, 13, 13, 13, 13
Barbell Back Extensions:
125 x 11, 11, 11, 11, 11, 10
Leg Extensions:
200 x 20, 20, 20, 20, 20, 20
Machine Lateral Raises:
65 x 19, 19, 19, 19, 18
Seated Leg Curls:
140 x 12, 12, 12, 12, 12
Rope Hammer Curls:
90 x 17, 16, 16

3/1/21
166.4 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 17, 17, 17, 17, 16
HS Chest Flies:
120 x 14, 14, 14
HS Lat Pullovers:
110 x 11, 11
Barbell Back Extensions:
125 x 11, 11, 11, 11, 11, 11
Leg Extensions:
180 x 22, 22, 22
EZ Bar Curls:
90 x 13, 12, 11, 11, 10
DB Skullcrushers:
20s x 16, 16, 15, 15, 15
HS Crunches:
2 45s/side x 15, 15
Ab Wheel:
BW x 16, 17
Standing Calf Raises:
165 x 12, 12, 12, 12, 12

3/3/21
167.2 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 15, 15, 15, 15, 15, 14
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 13, 13
Neutral Grip Pulldowns:
160 x 13, 12, 12, 12, 12
Barbell Back Extensions:
125 x 12, 11, 11, 11, 11, 12
Leg Extensions:
200 x 20, 11, 19, 19, 19, 20
Facepulls:
90 x 13, 13, 13, 13, 14
Abductor Machine:
190 x 21
140 x 15, 16
Standing Calf Raises: *paused*
195 x 10, 9

3/5/21
166.8 lbs.
DB Floor Presses:
40s x 8
60s x 13, 12, 12, 12, 12, 12
Leg Press:*paused*
45/side x 8
3 45s/side x 13, 13, 13, 13, 12
Leg Extensions:
180 x 23, 23, 22.5
Pullups: *deadhang*
BW x 13, 12, 12, 12, 11
HS Crunches:
2 45s x 16, 16
Ab Wheel:
BW x 17, 17
Machine Preacher Curls:
45 x 16, 16, 16, 16, 16
Lat Pulldown Machine Triceps Pushdowns:
60 x 22, 22

3/7/21
167.4 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 10, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 12, 12, 12, 12, 11
HS High Rows:
2 45s/side x 14, 13, 13, 13, 13
Barbell Back Extensions:
125 x 13, 12, 11, 11, 11, 11.75
Leg Extensions:
200 x 21, 20, 20, 20, 21, 22
Machine Lateral Raises:
65 x 20, 20, 19, 19, 19
Seated Leg Curls:
140 x 13, 13, 12, 12, 12
Rope Hammer Curls:
90 x 17, 17, 17

3/8/21
167.4 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 17, 17, 17, 17, 19
Leg Extensions:
180 x 23, 23, 23
HS Chest Flies:
120 x 15, 14, 14
HS Lat Pullovers:
110 x 12, 12
Barbell Back Extensions:
125 x 13, 12, 12, 12, 12, 12
Supinating DB Curls:
30s x 11, 11, 10, 11, 10
DB Skullcrushers:
20s x 16, 16, 15, 15, 15
HS Crunches:
2 45s x 17, 17
Ab Wheel:
BW x 18, 19
Standing Calf Raises: *paused*
165 x 13, 12, 12, 12, 12

3/10/21
DB Romanian Deadlifts:
45s x 8
60s x 15, 15, 15, 15, 15, 15
Incline Barbell Bench Press: *paused and slow eccentrics*
95 x 8
125 x 11, 11, 10, 10, 10
PlateLoaded Back Extensions:
45 x 10, 9, 10, 10, 10, 11
Neutral Grip Pulldowns:
90 x 16
110 x 12, 12, 13, 14
Leg Extensions:
110 x 21
140 x 14, 14, 15, 16, 16.5
Facepulls:
32.5 x 16, 16, 16, 16, 18
Abductor Machine:
30 x 17, 18, 18
Machine Leg Press Calf Raises: *paused*
170 x 14
210 x 12
Out of town for the week for work. This was in a Gold's Gym that I've only trained at once before.

3/12/21
168.2 lbs.
DB Floor Presses:
40s x 10
60s x 13, 13, 13, 12, 13, 12
Machine Leg Press:
64 x 10
190 x 16, 16
230 x 13, 13, 14
Back Extensions:
45 x 11, 11, 11, 11, 11, 12
Pullups: *Deadhang*
BW x 13, 12, 12, 12, 12
Leg Extensions:
90 x 22, 22, 24
Machine Preacher Curls:
50 x 17, 17, 17, 17, 18
Triceps Pushdowns:
37.5 x 17, 14
Decline Situps:
BW x 16, 17
Roman Chair Leg Raises:
BW x 15, 16
Still at the out of town Gold's

3/14/21
167.0 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 10, 9, 8, 8
DB Romanian Deadlifts:
45s x 8
70s x 12, 12, 12, 12, 12
TBar Low Rows:
45 + 25 x 11, 11, 11, 11, 11
Back Extensions:
45 x 11, 11, 11, 11, 11, 12
Machine Lateral Raises:
65 x 20, 20, 17, 17, 17
Leg Extensions:
200 x 16, 16, 16, 16.75, 17, 17
Seated Leg Curls:
140 x 13, 13, 13, 12, 13
Cable Hammer Curls:
90 x 18, 17, 18

3/15/21
165.2 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 19, 18, 18, 18, 18
Leg Extensions:
180 x 21, 21, 22
HS Chest Flies:
120 x 15, 15, 14
HS Lat Pullovers:
110 x 13, 13
Back Extensions:
45 x 12, 12, 12, 11, 11, 11
Supinating DB Curls:
30s x 11, 11, 11, 11, 10.25
DB Skullcrushers:
20s x 16, 16, 16, 15, 15
HS Crunches:
2 45s + 10 x 9, 9
Ab Wheel:
BW x 19, 19
Standing Calf Raises: *paused*
165 x 13, 13, 12, 12, 12

3/17/21
166.2 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 16, 16, 15, 15
Incline DB Presses:
45s x 8
50s x 16, 15, 13
Back Extensions:
45 x 12, 12, 12, 12.5
Neutral Grip Pulldowns:
160 x 13, 13, 13
Leg Extensions:
200 x 19, 18, 19, 18
Face Pulls:
90 x 14, 14, 14
Abductor Machine:
140 x 16, 16, 17
Standing Calf Raises: *paused*
195 x 10, 10
First session of my deload week, which I am taking every other training cycle now. Enjoying keeping intensity high while reducing volume.

3/19/21
DB Floor Presses:
40s x 8
60s x 14, 13, 13, 12
Leg Press: *paused*
45/side x 10
3 45s/side x 14, 13, 13
Pullups: *deadhang*
BW x 13, 13, 13
Back Extensions:
45 x 13, 13, 13, 13
Leg Extensions:
180 x 23, 23, 23
Machine Preacher Curls:
45 x 17, 17, 16
Lat Pulldown Triceps Extensions:
80 x 13, 12
HS Crunches:
2 45s + 10 x 10, 9
Ab Wheel:
BW x 20, 21

3/20/21
165.8 lbs.
Incline DB Presses:
45s x 8
60s x 10, 10, 9, 8
DB Romanian Deadlifts:
45s x 8
70s x 13, 13, 12
Low TBar Rows:
45 + 25 x 12, 11.5, 11
Back Extensions:
45 x 13, 14, 13, 14
Machine Lateral Raises:
65 x 20, 19, 18
Leg Extensions:
200 x 19, 20, 19, 18
Seated Leg Curls:
140 x 14, 14, 13
Cable Hammer Curls:
90 x 18, 18, 18