-
7/5/21
162.0 lbs.
HS Chest Flies:
90 x 10
105 x 16, 16, 16
Machine Lat Pullovers:
110 x 14, 14
DB Hip Thrusts:
80 x 12, 12, 12, 11, 11, 11
Leg Extensions:
130 x 15, 15, 15, 15, 15, 15, 15, 15
Standing Calf Raises: *paused*
135 x 11, 11, 11, 11, 12
Seated Calf Raises: *paused*
45 x 13, 14, 15
Machine Preacher Curls:
80 x 16, 16, 16, 16, 15
Overhead Cable Triceps Extensions:
45 x 10, 10, 10, 9, 9
Long-Lever Planks:
BW x 1:00, 1:00, 1:00
Nine weeks post-op. Planning on trying to add in leg press and some hip hinging movements next week.
-
7/6/21
162.0 lbs.
DB Hip Thrusts:
70 x 17, 17, 17, 17, 16, 16
Machine Incline Presses:
25/side x 10
70/side x 10, 10, 10, 10, 9
Back Extensions:
45 x 10, 10, 10, 8
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 13
Seated Leg Curls:
110 x 12, 12, 12, 12, 11, 12
Leg Extensions:
150 x 15, 15, 15, 15, 15, 14
Face Pulls:
70 x 15, 15, 15, 15, 15
Abductor Machine:
110 x 15, 15, 15
Standing Calf Raises: *paused*
135 x 12, 12
Long-Lever Planks:
BW x 1:00, 1:00, 1:06
-
7/8/21
163.0 lbs.
Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 17
DB Hip Thrusts:
80 x 12, 12, 12, 12, 12, 12
Pullups:
BW x 10
Neutral Close Grip Pulldowns:
120 x 15, 15, 14, 14
Leg Extensions:
130 x 16, 16, 16, 16, 16, 15
Seated DB Hammer Curls:
20s x 18, 17, 17, 17, 18
Triceps Pushdowns:
40 x 21, 21
Long Lever Planks:
BW x 1:00, 1:00, 1:11
Standing Calf Raises: *paused*
135 x 13, 13, 13
28 years old as of the 7th. I can stop aging any day now!
-
7/9/21
Nautilus Incline Presses:
25/side x 10
50/side x 14, 14, 14, 14, 14, 14
DB Hip Thrusts:
70 x 17, 17, 17, 17, 17, 17
Back Extensions:
45 x 10, 10, 10, 9
High Cable Rows:
90 x 10, 10, 10, 10, 10
Seated Leg Curls:
90 x 15, 15, 15, 15, 16
Leg Extensions:
150 x 15, 15, 15, 15, 15, 16
Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 16
Machine Preacher Curls:
100 x 11, 11, 11
Long Lever Planks:
BW x 1:00, 1:00, 1:16
-
7/12/21
162.8 lbs.
HS Chest Flies:
90 x 10
105 x 17, 17, 17
Machine Lat Pullovers:
110 x 15, 14
Belted Squats:
45/side x 8
45 + 25/side x 8, 9, 9, 10, 9
DB Hip Thrusts:
80 x 13, 13, 13, 14, 14, 13
Leg Extensions:
130 x 17, 17, 16
Standing Calf Raises: *paused*
135 x 12, 12, 12, 12, 16
Seated Calf Raises: *paused*
45 x 15, 15, 16
Machine Preacher Curls:
80 x 16, 16, 16, 16, 16
Overhead Cable Triceps Extensions:
45 x 10, 11, 10, 10, 10
Long-Lever Planks:
BW x 1:00, 1:00, 1:21
SQUATS ARE BACK! 10 weeks post-op and feeling great!
-
7/13/21
164.0 lbs.
Machine Romanian Deadlifts:
45/side x 8, 8, 8, 8, 7, 7
Nautilus Incline Presses:
25/side x 10
70/side x 10, 10, 10, 10, 10
DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 16
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 14
Leg Extensions:
150 x 16, 16, 16, 16, 16, 16
Face Pulls:
70 x 16, 16, 16, 16, 15
Abductor Machine:
110 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 13, 12
Long-Lever Planks:
BW x 1:00, 1:00, 1:26
First time doing RDLs since before the surgery. Happy.
-
7/15/21
164.0 lbs.
Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 18
Leg Press: *paused*
45/side x 10
2 45s/side x 14, 14, 14, 14, 15
DB Hip Thrusts:
80 x 14, 15, 15, 15, 15, 14
Neutral Close Grip Pulldowns:
120 x 15, 15, 15, 15, 14
Leg Extensions:
130 x 18, 18, 18
Seated DB Hammer Curls:
20s x 18, 18, 18, 18, 18
Triceps Pushdowns:
40 x 22, 22
Long Lever Planks:
BW x 1:00, 1:00, 1:31
Standing Calf Raises: *paused*
135 x 14, 14, 14
-
7/16/21
164.8 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 14, 14, 15, 14, 14, 14
Machine Romanian Deadlifts:
25/side x 10
45/side x 8, 8, 8, 8, 8
DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 17
High Cable Rows:
90 x 11, 11, 11, 10, 10
Seated Leg Curls:
90 x 16, 16, 16, 16, 18
Leg Extensions:
150 x 17, 17, 17, 16, 16, 17
Seated DB Lateral Raises:
10s x 17, 17, 17, 17, 16
Machine Preacher Curls:
100 x 12, 12, 12
Long Lever Planks:
BW x 1:00, 1:00, 1:37
-
7/18/21
162.6 lbs.
HS Chest Flies:
90 x 10
105 x 17, 18, 18
Machine Lat Pullovers:
110 x 15, 16
Belted Squats:
45/side x 10
45 + 25/side x 10, 10, 10, 11, 12
DB Hip Thrusts:
80 x 15, 15, 15, 15, 15, 16
Leg Extensions:
130 x 19, 19, 19
Standing Calf Raises: *paused*
135 x 14, 14, 14, 14, 14
Seated Calf Raises: *paused*
45 x 16, 16, 17
Machine Preacher Curls:
80 x 17, 17, 17, 17, 17
Overhead Cable Triceps Extensions:
45 x 11
DB Skullcrushers:
25s x 10, 10, 10, 8
Long Lever Planks:
BW x 1:00, 1:00, 1:42
Right shoulder was bothering me a tad so I moved over to DB skull crushers instead of my normal cable overhead triceps extensions.
-
7/20/21
164.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 8, 8, 8, 8, 8, 8
Nautilus Incline Presses:
25/side x 10
70/side x 11, 11, 11, 11, 11
DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 18
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 15
Leg Extensions:
150 x 17, 17, 17, 17, 17, 17
Face Pulls:
70 x 17, 17, 17, 17, 17
Abductor Machine:
110 x 17, 17, 18
Standing Calf Raises: *paused*
135 x 13, 14
Decline Leg Raises:
BW x 12, 10, 10
Added in decline leg raises since I'm beginning to feel more comfortable with trying things out with the surgical hip. Just a slight ache on these.
-
7/22/21
164.0 lbs.
Pushups:
BW x 10
BW x 19, 19, 18, 18, 18, 18
Leg Press: *paused*
45/side x 10
2 45s/side x 15, 15, 15, 15, 17
DB Hip Thrusts:
80 x 16, 16, 16, 15, 15, 15
Neutral Close Grip Pulldowns:
120 x 15, 15, 15, 15, 15
Leg Extensions:
130 x 20, 20, 20
Seated DB Hammer Curls:
20s x 19, 19, 19, 19, 18
Triceps Pushdowns:
40 x 23, 22
Decline Leg Raises:
BW x 12, 12, 10
Standing Calf Raises: *paused*
135 x 15, 15, 15
-
7/23/21
162.8 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 15, 15, 15, 15, 15, 15
Machine Romanian Deadlifts:
25/side x 10
45/side x 9, 9, 8, 8, 8
DB Hip Thrusts:
70 x 19, 19, 19, 19, 18, 18
High Cable Rows:
90 x 11, 11, 11, 11, 11
Seated Leg Curls:
90 x 18, 18, 18, 18, 19
Leg Extensions:
150 x 18, 18, 18, 18, 17, 16
Seated DB Lateral Raises:
10s x 18, 18, 18, 18, 18
Machine Preacher Curls:
100 x 13, 13, 13
Decline Leg Raises:
BW x 12, 12, 10
-
7/25/21
163.8 lbs.
HS Chest Flies:
90 x 10
105 x 18, 18, 18
Machine Lat Pullovers:
110 x 16, 16
Belted Squats:
45/side x 10
45 + 25/side x 12, 12, 12, 12, 11
DB Hip Thrusts:
80 x 16, 16, 16, 16, 16, 15
Leg Extensions:
130 x 21, 21, 21
Standing Calf Raises: *paused*
135 x 15, 15, 15, 15, 14
Seated Calf Raises: *paused*
45 x 17, 18, 18
Machine Preacher Curls:
80 x 18, 18, 18, 17, 17
DB Skullcrushers:
25s x 10, 10, 10, 10, 10
Decline Leg Raises:
BW x 12
Decline Situps:
w/ 30 lbs. x 9
Twisting Decline Situps:
30 x 6 (+1 in mid)
Adding some twisting situps in now since my hip is beginning to tolerate it.
-
7/26/21
163.0 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 9, 9, 9, 9, 9, 9
Nautilus Incline Presses:
25/side x 10
70/side x 12, 11, 12, 12, 11
DB Hip Thrusts:
70 x 19, 19, 19, 19, 19, 18
Wide Neutral Grip Pulldowns:
130 x 16, 16, 16, 16, 14
Leg Extensions:
150 x 18, 18, 18, 18, 18, 17
Face Pulls:
70 x 18, 18, 17, 17, 18
Abductor Machine:
110 x 18, 18, 18
Standing Calf Raises: *paused*
135 x 14, 14
Decline Leg Raises:
BW x 12, 11, 10
-
7/29/21
163.8 lbs.
Neutral Grip Pushups:
BW x 10
BW x 19, 19, 15, 15, 14, 14
Leg Press: *paused*
45/side x 10
2 45s/side x 17, 17, 17, 17, 16
DB Hip Thrusts:
80 x 16, 16, 16, 16, 16, 15
Neutral Close Grip Pulldowns:
120 x 16, 16, 16, 15, 16
Leg Extensions:
130 x 21, 21, 21
Seated DB Hammer Curls:
20s x 19, 19, 19, 19, 19
Triceps Pushdowns:
40 x 23, 23
Twisting Weighted Situps:
BW + 30 x 6 (+2), 5, 5(+1)
Standing Calf Raises: *paused*
135 x 16
165 x 8, 10
-
7/30/21
165.2 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 16, 16, 16, 16, 16, 16
Machine Romanian Deadlifts:
25/side x 10
45/side x 9, 9, 10, 10, 10
DB Hip Thrusts:
70 x 19, 19, 19, 19, 19, 19
High Cable Rows:
90 x 12, 12, 12, 12, 13
Seated Leg Curls:
90 x 20, 20, 18, 18, 20
Leg Extensions:
150 x 18, 18, 18, 18, 18, 20
Seated DB Lateral Raises:
10s x 19, 19, 19, 19, 19
Machine Preacher Curls:
100 x 13, 14, 14
Decline Leg Raises:
BW x 12, 12, 12
-
8/1/21
162.6 lbs.
HS Chest Flies:
90 x 10
105 x 19, 19 19
Machine Lat Pullovers:
110 x 17, 17
Belted Squats:
45/side x 10
45 + 25/side x 12, 12, 12, 12, 12
DB Hip Thrusts:
80 x 16, 16, 16, 16, 16, 17
Leg Extensions:
130 x 22, 22, 22
Standing Calf Raises: *paused*
135 x 15, 15, 15, 15, 15
Seated Calf Raises: *paused*
45 x 18, 18, 19
Machine Preacher Curls:
90 x 18, 18, 15
80 x 17, 19
DB Skullcrushers:
25s x 11, 11, 11, 11, 10
Twisting Decline Situps:
30 x 6, 6, 5 (+3)
-
8/2/21
162.6 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 10, 10, 10, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
70/side x 12, 12, 12, 12, 11
DB Hip Thrusts:
70 x 19, 19, 19, 19, 20, 20
Wide Neutral Grip Pulldowns:
130 x 16, 16, 16, 16, 16
Leg Extensions:
150 x 20, 19, 19, 19, 19, 19
Face Pulls:
70 x 18, 18, 18, 18, 18
Abductor Machine:
110 x 19, 19, 19
Standing Calf Raises: *paused*
135 x 14, 14
Decline Leg Raises:
BW x 12, 11, 10
-
8/4/21
163.8 lbs.
Neutral Grip Pushups:
BW x 10
BW x 17, 17, 17, 17, 17, 16
Leg Press: *paused*
45/side x 10
2 45s/side x 17, 17, 17, 17, 17
DB Hip Thrusts:
80 x 17, 17, 17, 17, 17, 18
Neutral Close Grip Pulldowns:
120 x 16, 16, 16, 17, 18
Leg Extensions:
130 x 23, 23, 23
Seated DB Hammer Curls:
20s x 20, 20, 20, 20, 20
Triceps Pushdowns:
50 x 11, 12
Twisting Weighted Situps:
BW + 30 x 6, 6, 6(+3)
Standing Calf Raises: *paused*
165 x 10, 10, 11
-
8/5/21
165.2 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 17, 16, 16, 16, 16, 17
Machine Romanian Deadlifts:
25/side x 10
45/side x 10, 10, 10, 11, 11
DB Hip Thrusts:
70 x 20, 20, 20, 20, 20, 20
High Cable Rows:
90 x 13, 13, 13, 13, 13
Seated Leg Curls:
90 x 20, 20
110 x 10, 10, 10
Leg Extensions:
150 x 20, 20, 20, 20, 20, 20
Seated DB Lateral Raises:
10s x 20, 20, 20, 20, 19
Machine Preacher Curls:
100 x 14, 14, 14
Decline Leg Raises:
BW x 13, 13, 13
-
8/8/21
162.6 lbs.
HS Chest Flies:
90 x 10
105 x 20, 20, 20
Machine Lat Pullovers:
110 x 18, 18
Belted Squats:
45/side x 10
45 + 25/side x 13, 13, 13, 12, 12
DB Hip Thrusts:
80 x 18, 18, 18, 18, 17, 17
Leg Extensions:
130 x 24, 24, 23
Standing Calf Raises: *paused*
135 x 16, 16, 16, 15, 15
Seated Calf Raises: *paused*
45 x 18, 18, 20
Machine Preacher Curls:
80 x 18, 18, 18, 18, 19
DB Skullcrushers:
25s x 11, 11, 11, 11, 11
Twisting Decline Situps:
30 x 7, 6, 6 (+3)
-
8/9/21
162.6 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 11, 11, 11, 11, 11, 11
Nautilus Incline Presses:
25/side x 10
70/side x 12, 12, 12, 12, 13
DB Hip Thrusts:
90 x 13, 13, 11, 10, 11, 11
Wide Neutral Grip Pulldowns:
130 x 16, 16, 16, 16, 16
Leg Extensions:
150 x 20, 20, 20, 20, 20, 20
Face Pulls:
70 x 19, 19, 19, 19, 19
Abductor Machine:
130 x 12, 12, 13
Standing Calf Raises: *paused*
135 x 16, 16
Decline Leg Raises:
BW x 14, 14, 13
-
8/11/21
165.8 lbs.
Neutral Grip Pushups:
BW x 10
BW x 17, 17, 17, 17, 17, 17
Leg Press: *paused*
45/side x 10
2 45s/side x 18, 18, 18, 18, 19
DB Hip Thrusts:
80 x 18, 18, 18, 18, 18, 18
Neutral Close Grip Pulldowns:
150 x 11, 10, 10, 10, 10
Leg Extensions:
130 x 24, 24, 23
Seated DB Hammer Curls:
30s x 11, 11, 11, 11, 11
Triceps Pushdowns:
50 x 12, 12
Twisting Weighted Situps:
BW + 30 x 7, 7, 6 (+3 in mid)
Standing Calf Raises: *paused*
165 x 11, 11, 12
-
8/12/21
165.8 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 17, 17, 17, 17, 17, 18
Machine Romanian Deadlifts:
25/side x 10
45/side x 11, 11, 12, 12, 13
DB Hip Thrusts:
90 x 12, 12, 13, 13, 13, 12
High Cable Rows:
90 x 14, 14, 14, 13, 14
Seated Leg Curls:
110 x 11, 11, 11, 10, 12
Leg Extensions:
170 x 14, 14, 14, 14, 13, 14
Seated DB Lateral Raises:
10s x 20, 20, 20, 20, 21
Machine Preacher Curls:
100 x 15, 14, 14
Decline Leg Raises:
BW x 14, 14, 14
-
8/15/21
162.6 lbs.
HS Chest Flies:
90 x 10
135 x 12, 12, 12
Machine Lat Pullovers:
110 x 19, 19
Belted Squats:
45/side x 10
45 + 25/side x 13, 13, 13, 13, 12
DB Hip Thrusts:
80 x 19, 19, 19, 19, 19, 19
Leg Extensions:
130 x 24, 24, 24
Standing Calf Raises: *paused*
135 x 16, 16, 16, 16, 16
Seated Calf Raises: *paused*
45 x 21
45 + 25 x 11, 12
Machine Preacher Curls:
80 x 19, 19, 19, 19, 19
DB Skullcrushers:
25s x 12, 11, 11, 11, 11
Twisting Decline Situps:
30 x 7, 7, 7
-
8/16/21
164.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 12, 12, 12, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
70/side x 13, 13, 12, 12, 12
DB Hip Thrusts:
90 x 13, 13, 13, 13, 13, 12
Wide Neutral Grip Pulldowns:
130 x 17, 17, 17, 17, 17
Leg Extensions:
170 x 14, 14, 14, 14, 15, 15
Face Pulls:
70 x 20, 20, 19, 19, 19
Abductor Machine:
130 x 13, 13, 13
Standing Calf Raises: *paused*
135 x 17, 17
Decline Leg Raises:
BW x 15, 15, 14
-
8/18/21
165.8 lbs.
Neutral Grip Pushups:
BW x 10
BW x 18, 18, 17, 17, 17, 17
Leg Press: *paused*
45/side x 10
2 45s/side x 19, 19, 19, 19, 18
DB Hip Thrusts:
80 x 20, 20, 19, 19, 19, 19
Neutral Close Grip Pulldowns:
150 x 11, 11, 11, 11, 11
Leg Extensions:
130 x 25, 25, 25
Seated DB Hammer Curls:
30s x 12, 12, 12, 12, 12
Triceps Pushdowns:
50 x 13, 12
Twisting Weighted Situps:
BW + 30 x 7, 7, 7 (+1 in mid)
Standing Calf Raises: *paused*
165 x 13, 13, 12
-
8/19/21
168.8 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 18, 18, 18, 18, 17, 18
Machine Romanian Deadlifts:
25/side x 10
45/side x 13, 13, 12, 12, 12
DB Hip Thrusts:
90 x 13, 13, 13, 13, 13, 14
High Cable Rows:
90 x 14, 14, 14, 14, 15
Seated Leg Curls:
110 x 12, 12, 12, 12, 12
Leg Extensions:
170 x 15, 15, 15, 15, 15, 15
Seated DB Lateral Raises:
15s x 14, 14, 14, 14, 14
Machine Preacher Curls:
100 x 15, 15, 15
Decline Leg Raises:
BW x 15, 15, 15
-
8/21/21
168.4 lbs.
HS Chest Flies:
90 x 10
135 x 13, 13, 12
Machine Lat Pullovers:
110 x 20, 20
Belted Squats:
45/side x 10
45 + 25/side x 13, 13, 13, 13, 14
DB Hip Thrusts:
80 x 20, 20, 20, 20, 20, 20
Leg Extensions:
130 x 26, 25, 25
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 14
Seated Calf Raises: *paused*
45 + 25 x 12, 13, 13
Machine Preacher Curls:
80 x 20, 20, 20, 20, 20
DB Skullcrushers:
25s x 12, 12, 12, 12, 11
Twisting Decline Situps:
30 x 8, 7, 7
-
8/23/21
165.0 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 13, 13, 13, 13, 12, 13
Nautilus Incline Presses:
25/side x 10
70/side x 13, 13, 13, 12, 12
DB Hip Thrusts:
90 x 14, 14, 14, 14, 14, 15
Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 17, 17
Leg Extensions:
170 x 16, 16, 16, 16, 16, 15
Face Pulls:
70 x 20, 20, 20, 20, 19
Abductor Machine:
130 x 14, 14, 15
Standing Calf Raises: *paused*
135 x 18, 18
Decline Leg Raises:
BW x 15, 15, 14