
12/5/22
166.6 lbs.
Machine Chest Flies:
70 x 10
110 x 9, 9, 9
Lat Prayers:
50 x 12, 12
Pendulum Squats:
Carriage x 10
45 + 25 x 7, 6, 6, 6, 6
BB Hip Thrusts:
165 x 6
145 x 8, 8, 8, 8, 8, 8
Leg Extensions:
120 x 11, 11, 11
Standing Calf Raises: *paused*
120 x 10, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 12
Machine Preacher Curls:
90 x 10, 9, 10, 9, 9
Overhead Rope Triceps Extensions:
60 x 11, 11, 10, 11
70 x 7
Twisting Roman Chair Leg Raises:
BW x 6, 6, 6 (+0.25)

12/7/22
166.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 9, 9, 9, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 7, 7, 7, 7
Close Grip Pulldowns:
120 x 10, 10, 9, 9, 9
Back Extensions:
25 x 9, 8, 8, 8, 8, 8
Leg Extensions:
90 x 19, 18, 18, 19, 18, 19
HS Rear Delt Flies:
90 x 9, 8, 8, 8, 8
Abductor Machine:
70 x 19, 19, 18
Standing Calf Raises: *paused*
80 x 18, 18
Cable Crunches:
110 x 19
130 x 12, 12

12/9/22
168.2 lbs.
Hack Squats:
Carriage x 10
45 + 10/side x 11, 11, 11, 11, 11
DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 8, 7, 7
BB Hip Thrusts:
145 x 9, 8, 8, 8, 8, 8
Pullups: *deadhang*
BW x 9, 9, 8, 8, 8
Leg Extensions:
120 x 12, 12, 11
Preacher Hammer Curls:
40s x 8, 8, 8, 8, 8
Triceps Pushdowns:
45 x 12, 11
Twisting Roman Chair Leg Raises:
BW x 6, 6, 5(+0.25)
Standing Calf Raises: *paused*
100 x 15, 16, 15

12/12/22
166.6 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 9, 8, 8, 8, 8
HS Incline Presses:
45/side x 10
45 + 35/side x 10, 10, 9, 8, 9, 9
HS High Grip Rows:
45 + 25/side x 11, 10, 11, 10, 10
Triceps Pushdowns: *straight bar*
55 x 13, 12, 11
Cable Curls:
80 x 9, 8, 8
Seated Leg Curls:
90 x 14, 12, 12, 12, 12
Leg Extensions:
90 x 19, 19, 19, 19, 19, 18
Machine Lateral Raises:
80 x 10, 10, 10, 10, 9
Machine Incline Curls:
110 x 8, 8, 8
Cable Crunches:
130 x 13, 13, 12

12/13/22
168 lbs.
Machine Chest Flies:
70 x 10
110 x 10, 10, 10
Lat Prayers:
50 x 13, 12
Pendulum Squats:
Carriage x 10
45 + 25 x 7, 7, 7, 7, 6
BB Hip Thrusts:
145 x 9, 9, 8, 8, 8, 8
Leg Extensions:
120 x 12, 12, 12
Standing Calf Raises: *paused*
120 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 13, 12, 11
Machine Preacher Curls:
90 x 10, 9, 9, 9, 9
Overhead Rope Triceps Extensions:
60 x 11, 11, 10, 11, 10
Twisting Roman Chair Leg Raises:
BW x 7, 6, 6(+0.25)

12/15/22
166.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 8, 7, 7, 7
Close Grip Pulldowns:
120 x 10, 10, 10, 10, 9
Back Extensions:
25 x 9, 9, 8, 8, 8, 8
Leg Extensions:
90 x 19, 19, 19, 19, 19, 18
HS Rear Delt Flies:
90 x 9, 9, 9, 9, 9
Abductor Machine:
70 x 19, 19, 19
Standing Calf Raises: *paused*
80 x 19, 18
Cable Crunches:
130 x 13, 13, 12

12/16/22
168.2 lbs.
Hack Squats:
Carriage x 10
45 + 10/side x 12, 12, 11, 12, 11
DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 8, 8, 7
BB Hip Thrusts:
145 x 9, 9, 9, 8, 8, 8
Pullups: *deadhang*
BW x 9, 9, 9, 8, 8
Leg Extensions:
120 x 12, 12, 13
Preacher Hammer Curls:
40s x 9, 9, 9, 9, 8
Triceps Pushdowns:
45 x 9, 9
Twisting Roman Chair Leg Raises:
BW x 7, 7 6(+1)
Standing Calf Raises: *paused*
120 x 9, 9, 8

12/19/22
166.6 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 8
HS Incline Presses:
45/side x 10
45 + 35/side x 9, 10, 10, 9, 9, 9
HS HighLow Rows:
45 + 10/side x 8, 8, 8, 8, 9
Triceps Pushdowns: *straight bar*
55 x 13, 13, 12
Cable Curls:
80 x 9, 9, 10
Seated Leg Curls:
90 x 14, 14, 13, 12, 12
Leg Extensions:
90 x 19, 19, 19, 19, 18, 18
Machine Lateral Raises:
80 x 10, 10, 10, 10, 9
Machine Incline Curls:
110 x 9, 9, 9
Cable Crunches:
130 x 13, 13, 13.5

12/20/22
167.6 lbs.
Machine Chest Flies:
70 x 10
110 x 10, 10, 11
Lat Prayers:
60 x 8, 8
Pendulum Squats:
Carriage x 10
45 + 25 x 7, 7, 7, 7, 7
BB Hip Thrusts:
145 x 9, 9, 9, 9, 9, 8
Leg Extensions:
120 x 13, 13, 13
Standing Calf Raises: *paused*
120 x 11, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 12
Machine Preacher Curls:
90 x 10, 10, 9, 9, 9
Overhead Rope Triceps Extensions:
60 x 11, 11, 11, 11, 10
Twisting Roman Chair Leg Raises:
BW x 7, 7, 6 (+1)

12/22/22
167.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 8, 8, 8, 7
Close Grip Pulldowns:
120 x 10, 10, 10, 10, 9
Back Extensions:
25 x 9, 9, 9, 8, 8, 8
Leg Extensions:
90 x 19, 19, 19, 19, 19, 19
HS Rear Delt Flies:
90 x 10, 10, 10, 9, 9
Abductor Machine:
70 x 20, 19, 19
Standing Calf Raises: *paused*
80 x 19, 19
Cable Crunches:
130 x 14, 14, 14

12/23/22
166.0 lbs.
Hack Squats:
Carriage x 10
45 + 10/side x 12, 12, 12, 12, 12
DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 8, 8, 8
BB Hip Thrusts:
145 x 9, 9, 9, 9, 9, 9
Pullups: *deadhang*
BW x 9, 9, 9, 9, 9
Leg Extensions:
120 x 14, 13, 13
Preacher Hammer Curls:
40s x 9, 9, 9, 9, 9
Triceps Pushdowns:
45 x 10, 9
Twisting Roman Chair Leg Raises:
BW x 7, 7 7
Standing Calf Raises: *paused*
120 x 9, 9, 9

12/25/22.
Smith Machine Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 9
Machine Incline Presses: *paused*
45/side x 10
100/side x 8
90/side x 8, 8, 8, 8, 7
HS HighLow Rows:
45 + 10/side x 9, 9, 9, 8, 9
Triceps Pushdowns: *vbar*
50 x 12, 11, 12
Cable Curls:
110 x 8, 8
100 x 8
Seated Leg Curls:
70 x 12, 12, 12, 11, 11
Leg Extensions:
130 x 15, 15, 15, 15, 13, 14
Cable Upright Rows:
70 x 8
DB Lateral Raises:
15s x 10, 9, 10, 10
DB Incline Curls:
35s x 10, 9, 9
Cable Crunches:
120 x 12, 12, 13
12/24 marks 11 years of consistent training. Merry Christmas. In my hometown gym for this session.

12/26/22
167.6 lbs.
Machine Chest Flies:
70 x 10
110 x 11, 11, 11
Lat Prayers:
60 x 9, 9
Pendulum Squats:
Carriage x 10
45 + 25 x 8, 7, 7, 8, 8
BB Hip Thrusts:
145 x 10, 10, 10, 9, 9, 9
Leg Extensions:
120 x 14, 14, 14
Standing Calf Raises: *paused*
140 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
2 45s + 35 x 9, 9, 10
Machine Preacher Curls:
90 x 10, 10, 10, 10, 9
Overhead Rope Triceps Extensions:
60 x 11, 11, 11, 11, 11
Twisting Roman Chair Leg Raises:
BW x 8, 7, 7

12/28/22
166.4 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 10
HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 8, 8, 8, 8
Close Grip Pulldowns:
120 x 10, 10, 10, 10, 10
Back Extensions:
25 x 10, 9, 9, 9, 9, 9
Leg Extensions:
90 x 20, 20, 20, 20, 19, 19
HS Rear Delt Flies:
90 x 11, 11, 9, 12, 12
Abductor Machine:
70 x 20, 20, 20
Standing Calf Raises: *paused*
80 x 20, 19
Cable Crunches:
130 x 14, 14, 14

12/30/22
166.4 lbs.
Hack Squats:
Carriage x 10
45 + 10/side x 12, 13, 12, 12, 12
DB Floor Presses: *paused*
45s x 10
80s x 9, 8, 8, 8, 8, 8
BB Hip Thrusts:
145 x 10, 10, 10, 10, 10, 9
Pullups: *deadhang*
BW x 10, 9, 9, 9, 9
Leg Extensions:
120 x 15, 15, 14
Preacher Hammer Curls:
40s x 10, 10, 10, 10, 10
Triceps Pushdowns:
45 x 10, 10
Twisting Roman Chair Leg Raises:
BW x 8, 8, 7
Standing Calf Raises: *paused*
120 x 10, 10, 10

1/1/23
Smith Machine Good Mornings:
85 x 10
115 x 11, 9, 10, 10, 9
Machine Incline Presses: *paused*
45/side x 10
45 + 35/side x 11, 10, 10, 10, 10, 10
HS HighLow Rows:
45 + 10/side x 11, 11, 11, 11, 10
Triceps Pushdowns: *vbar*
55 x 11, 11, 11
Cable Curls:
80 x 10, 10, 9
Seated Leg Curls:
110 x 8, 9, 8, 8, 8
Leg Extensions:
90 x 20, 20
105 x 15, 15, 14, 14
DB Lateral Raises:
15s x 10, 10, 10, 10, 10
Machine Incline Curls:
110 x 10, 10, 9
Cable Crunches:
130 x 15, 15, 14.5

1/2/23
166.6 lbs.
Machine Chest Flies:
70 x 10
110 x 12, 12, 12
Lat Prayers:
60 x 10, 10
Pendulum Squats:
Carriage x 10
45 + 25 x 8, 8, 8, 8, 8
BB Hip Thrusts:
145 x 10, 10, 10, 10, 10, 10
Leg Extensions:
120 x 14, 14, 14
Standing Calf Raises: *paused*
140 x 8, 7, 8, 8, 7
Seated Calf Raises: *paused*
2 45s + 35 x 9, 9, 10
Machine Preacher Curls:
90 x 10, 10, 10, 10, 10
Overhead Rope Triceps Extensions:
60 x 12, 11, 11, 11, 11
Twisting Roman Chair Leg Raises:
BW x 8, 7(+1), 6(+1)

1/5/23
167 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 11, 10, 10, 10, 10, 10
Incline Bench Press: *paused*
95 x 10
145 x 7, 6, 6, 6, 6, 6
Wider Neutral Grip Pulldowns:
140 x 6, 6, 6, 6, 7
Back Extensions:
25 x 10, 10, 10, 10, 9, 9
Leg Extensions:
105 x 15, 15, 15, 14, 15, 14
HS Rear Delt Flies:
90 x 12, 12, 12, 12, 12
Abductor Machine:
90 x 11
80 x 15, 14
Standing Calf Raises: *paused*
80 x 20, 20
Cable Crunches:
130 x 15, 15, 15

1/6/23
168.8 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 8, 8, 8, 8, 8
DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 8, 8, 8, 8
BB Hip Thrusts:
145 x 10, 10, 10, 10, 10,
Pullups: *deadhang*
BW x 10, 9, 9, 9, 9
Leg Extensions:
120 x 15, 15, 14
Preacher Hammer Curls:
40s x 11, 11, 10, 10, 10
Triceps Pushdowns:
45 x 11, 10
Twisting Roman Chair Leg Raises:
BW x 8, 7, 7
Standing Calf Raises: *paused*
120 x 11, 11, 11

1/8/23
167.2 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 10, 10, 10, 10, 10
Incline Bench Press: *paused*
95 x 10
135 x 8, 8, 8, 8, 8, 8
HS HighLow Rows:
45 + 10/side x 12, 12, 12, 12, 11
Triceps Pushdowns: *vbar*
55 x 12, 12, 11
Cable Curls:
80 x 9, 9, 9
Seated Leg Curls:
110 x 9, 9, 9, 9, 8
Leg Extensions:
105 x 15, 15, 15, 15, 15, 15
DB Lateral Raises:
15s x 11, 11, 11, 11, 10
Machine Incline Curls:
110 x 11, 11, 10
Cable Crunches:
130 x 12, 13, 13

1/10/23
167.6 lbs.
Machine Chest Flies:
70 x 10
110 x 12, 12, 13
Lat Prayers:
60 x 11, 10
Pendulum Squats:
Carriage x 10
45 + 25 x 9, 8, 8, 8, 8
BB Hip Thrusts:
165 x 6, 6, 6, 6, 6, 6
Leg Extensions:
120 x 15, 15, 15
Standing Calf Raises: *paused*
140 x 8, 8, 8, 8, 7
Seated Calf Raises: *paused*
2 45s + 35 x 10, 10, 9
Machine Preacher Curls:
90 x 11, 11, 10, 10, 10
Overhead Rope Triceps Extensions: *old cables*
60 x 8, 8, 8, 8, 8
Twisting Roman Chair Leg Raises:
BW x 8, 8, 7(+1)

1/12/23
168.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 11, 11, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 7, 7, 7
Wider Neutral Grip Pulldowns:
140 x 7, 7, 7
Back Extensions:
25 x 11, 11, 10, 10
Leg Extensions:
105 x 16, 16, 15, 16
HS Rear Delt Flies:
100 x 8, 8, 8
Abductor Machine:
80 x 16 16, 16
Standing Calf Raises: *paused*
100 x 15, 15
Cable Crunches:
130 x 12, 13, 12
First session of deload week.

1/13/23
166.8 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 8, 8, 8
DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 9, 8
BB Hip Thrusts:
165 x 7, 7, 6, 6
Pullups: *deadhang*
BW x 10, 10, 10
Leg Extensions:
127.5 x 12, 12, 11
Preacher Hammer Curls:
40 x 10, 11, 10
Triceps Pushdowns:
45 x 12, 11
Twisting Roman Chair Leg Raises:
BW x 8, 8, 8
Standing Calf Raises: *paused*
120 x 12, 12, 11
Switched to parallel leg presses instead of hack squats in hopes of mitigating this pesky right hip pain that had cropped up yet again.

1/15/23
166.8 lbs.
Smith Machine Good Mornings:
85 x 10
125 x 6, 6, 6
Incline Bench Press: *paused*
95 x 10
135 x 9, 9, 9, 9
HS HighLow Rows:
45 + 10/side x 13, 13, 13
Triceps Pushdowns: *vbar*
55 x 13, 13, 13
Cable Curls:
80 x 10, 10, 9
Seated Leg Curls:
110 x 9, 9, 10
Leg Extensions:
105 x 16, 16, 16, 16
DB Lateral Raises:
15s x 12, 12, 12
Machine Incline Curls:
110 x 11, 11, 11
Cable Crunches:
130 x 13, 13, 14

1/17/23
168.6 lbs.
Machine Chest Flies:
70 x 10
9th hole from top x 8, 8, 8
Lat Prayers:
60 x 11, 11
Pendulum Squats:
Carriage x 10
45 + 25 x 9, 9, 9
BB Hip Thrusts:
165 x 7, 7, 7, 6
Leg Extensions:
127.5 x 12, 12, 12
Standing Calf Raises: *paused*
140 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 35 x 10, 10, 10
Machine Preacher Curls:
90 x 11, 10, 10
Overhead Rope Triceps Extensions: *old cables*
60 x 9, 9, 9
Twisting Roman Chair Leg Raises:
BW x 8, 7(+1), 7(+1)

1/18/23
168.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 11, 11, 11, 11, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 7, 7, 7, 7, 6
Wider Neutral Grip Pulldowns:
140 x 8, 8, 8, 8, 7
Back Extensions:
25 x 10, 10, 10, 10, 10, 9
Leg Extensions:
105 x 16, 15, 16, 15, 15, 16
HS Rear Delt Flies:
100 x 9, 9, 9, 9, 10
Abductor Machine:
80 x 17, 15, 16
Standing Calf Raises: *paused*
100 x 16, 15
Cable Crunches:
130 x 13, 13, 14
Back from the deload.

1/20/23
167.8 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 9, 8, 8, 8, 8
DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 9, 9, 8, 8
BB Hip Thrusts:
165 x 7, 7, 7, 6, 6, 6
Pullups: *deadhang*
BW x 10, 10, 9, 9, 10
Leg Extensions:
127.5 x 13, 110 x 12, 11 on alternative machine
Preacher Hammer Curls:
40 x 11, 11, 11, 11, 11
Triceps Pushdowns:
45 x 12, 12
Twisting Roman Chair Leg Raises:
BW x 8, 8, 7(+1)
Standing Calf Raises: *paused*
120 x 12, 12, 12

1/22/23
166.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 25/side x 6, 6, 7, 7, 6
Incline Bench Press: *paused*
95 x 10
135 x 9, 9, 9, 9, 8, 8
HS HighLow Rows:
45 + 10/side x 13, 13, 13, 13, 13
Triceps Pushdowns: *straight bar*
55 x 13, 13, 13
Cable Curls:
80 x 10, 10, 10
Seated Leg Curls:
110 x 9, 9, 9, 9, 9
Leg Extensions:
105 x 16, 16, 15, 15, 15, 15
DB Lateral Raises:
15s x 12, 12, 12, 12, 12
Machine Incline Curls:
110 x 12, 12, 12
Cable Crunches:
130 x 14, 14, 14
Switching to squat machine good mornings in hopes of alleviating this acute bout of hip pain. This fortunately improved over this past month.

1/24/23
168.0 lbs.
Machine Chest Flies:
70 x 10
9th hole from top x 9, 9, 9
Lat Prayers:
60 x 12, 11
Pendulum Squats:
Carriage x 10
45 + 25 x 9, 9, 8, 8, 8
BB Hip Thrusts:
165 x 7, 7, 7, 6, 6, 6
Alternative Leg Extension Machine:
110 x 11, 11, 11
Standing Calf Raises: *paused*
140 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 35 x 11, 10, 10
Machine Preacher Curls:
90 x 11, 11, 11, 11, 10
Overhead Rope Triceps Extensions: *old cables*
60 x 9, 9, 9, 9, 8
Twisting Roman Chair Leg Raises:
BW x 8, 8, 7(+1)

1/25/23
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 8, 8, 7
Incline Bench Press: *paused*
95 x 10
145 x 7, 7, 7, 7, 7
Wider Neutral Grip Pulldowns:
140 x 8, 8, 8, 8, 8
Back Extensions:
25 x 10, 10, 9, 9, 10, 9
Leg Extensions:
105 x 16, 16, 16, 16, 16, 15
HS Rear Delt Flies:
100 x 10, 10, 10, 10, 10
Abductor Machine:
80 x 18, 17, 17
Standing Calf Raises: *paused*
100 x 16, 16
Cable Crunches:
130 x 14, 14, 14