Printable View
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
8/25/21
164.6 lbs.
Neutral Grip Pushups:
BW x 10
BW x 18, 18, 18, 18, 17, 17
Leg Press: *paused*
45/side x 10
2 45s/side x 19, 19, 19, 19, 20
DB Hip Thrusts:
80 x 20, 20
100 x 8, 8, 9, 9
Neutral Close Grip Pulldowns:
150 x 12, 12, 11, 11, 12
Leg Extensions:
160 x 16, 16, 17
Seated DB Hammer Curls:
30s x 13, 13, 13, 12, 13
Triceps Pushdowns:
50 x 13, 13
Twisting Weighted Situps:
BW + 30 x 8, 8, 7
Standing Calf Raises: *paused*
165 x 13, 13, 14
8/26/21
166.6 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 18, 18, 18, 18, 18, 19
Machine Romanian Deadlifts:
25/side x 10
45/side x 13, 13, 13, 13, 13
DB Hip Thrusts:
90 x 15, 15, 15, 15, 15, 15
High Cable Rows:
90 x 15, 15, 15, 15, 15
Seated Leg Curls:
110 x 13, 12, 13, 13, 13
Leg Extensions:
170 x 16, 16, 16, 16, 16, 16
Seated DB Lateral Raises:
15s x 15, 15, 14, 16, 15
Machine Preacher Curls:
100 x 16, 15, 15
Decline Leg Raises:
BW x 16, 16, 15
8/28/21
167.4 lbs.
HS Chest Flies:
90 x 10
135 x 13, 13, 14
Machine Lat Pullovers:
140 x 11, 11
Belted Squats:
45/side x 10
45 + 25/side x 14, 14, 14, 14, 14
DB Hip Thrusts:
100 x 9, 10, 10, 10, 9, 9
Leg Extensions:
160 x 17, 17, 18
Standing Calf Raises: *paused*
150 x 14, 14, 14, 14, 13
Seated Calf Raises: *paused*
45 + 25 x 13, 13, 13
Machine Preacher Curls:
80 x 21, 21, 20, 20, 21
DB Skullcrushers:
25s x 13, 12, 12, 12, 11
Twisting Decline Situps:
30 x 8, 8, 8
8/29/21
164.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 13, 13, 13, 13, 13, 13
Nautilus Incline Presses:
25/side x 10
70/side x 13, 13, 13, 12, 13
DB Hip Thrusts:
90 x 16, 16, 16, 16, 16, 16
Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 18, 17
Leg Extensions:
170 x 17, 17, 17, 17, 17, 17
Face Pulls:
60 x 23
70 x 20, 20, 20, 20
Abductor Machine:
130 x 15, 15, 16
Standing Calf Raises: *paused*
135 x 19, 19
Decline Leg Raises:
BW x 16, 16, 16
Cramming in my sessions early this week because I will be going on vacation beginning this Thursday. Hip is feeling pretty good, though I do still have some aches and pains here and there.
8/31/21
163.8 lbs.
Neutral Grip Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 18
Leg Press: *paused*
45/side x 10
2 45s/side x 20, 20, 20, 20, 20
DB Hip Thrusts:
100 x 10, 10, 10, 10, 10, 10
Neutral Close Grip Pulldowns:
150 x 12, 12, 12, 12, 12
Leg Extensions:
160 x 18, 18, 19
Seated DB Hammer Curls:
30s x 13, 13, 13, 13, 14
Triceps Pushdowns:
50 x 14, 14
Twisting Weighted Situps:
BW + 30 x 9, 8, 8
Standing Calf Raises: *paused*
165 x 14, 14, 15
9/1/21
165.0 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 19, 19, 19, 19, 18, 19
Machine Romanian Deadlifts:
25/side x 10
45/side x 14, 14
45 + 25/side x 8, 8, 8
DB Hip Thrusts:
90 x 17, 16, 17, 17, 16, 16
High Cable Rows:
90 x 16, 16, 16, 15, 15
Seated Leg Curls:
110 x 13, 13, 13, 13, 13
Leg Extensions:
170 x 18, 18, 17, 17, 17, 17
Wide Grip Upright Rows:
70 x 10, 11, 11, 11
80 x 9
Incline DB Curls:
20s x 11, 11, 12
Decline Leg Raises:
BW x 17, 16, 16
9/3/21
HS Chest Flies:
115 x 12, 12, 11
Cable Lat Pullovers:
45 x 8, 8
Smith Machine Squats:
2 45s/side x 10
Leg Press:
190 x 10, 11
Back Extensions:
45 x 6
25 x 9, 8, 8
Leg Extensions:
100 x 12, 12, 14
Leg Press Calf Raises: *paused*
155 x 9, 8
140 x 10, 9, 7
Leg Press Calf Raises: *paused*
110 x 11
95 x 13, 13
Machine Preacher Curls:
75 x 9, 9, 9
Cable Overhead Triceps Extensions: *w/ rope*
32.5 x 9, 8, 8
Twisting Decline Situps:
30 x 5, 4(+2)
10 x 6 (+2)
Deloading. On the road for vacation.
9/6/21
Smith Machine Romanian Deadlifts:
135 x 8
155 x 10, 11, 10, 10
Incline DB Presses:
45s x 8
60s x 8, 8, 8
Back Extensions:
25 x 10, 9, 10, 10
Lat Pulldowns:
70 x 12, 11, 10
Leg Extensions:
100 x 14, 14, 14, 16
Face Pulls:
40 x 10
25 x 14, 13
Abductor Machine:
145 x 13, 14, 15
Leg Press Calf Raises: *paused*
155 x 9
130 x 15
Roman Chair Leg Raises:
BW x 12, 11, 12
9/7/21
DB Presses: *paused*
45s x 10
75s x 6
65s x 10, 8, 8
Leg Press: *paused*
180 x 12, 13, 13
Back Extensions:
25 x 9, 9, 9, 10
Neutral Close Grip Pulldowns:
105 x 11, 10, 9
Leg Extensions:
80 x 15, 16, 17
DB Hammer Curls:
30s x 15, 14, 14
Triceps Pushdowns:
70 x 15, 13
Twisting Weighted Situps:
BW + 10 x 5 (+2), x 4 (+1)
BW x 8
Leg Press Calf Raises: *paused*
120 x 11, 11, 11
9/10/21
Nautilus Incline Presses:
25/side x 10
50/side x 20, 20, 20, 19
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 9, 9, 8
Back Extensions:
45 9, 8, 7, 7
High Cable Rows:
90 x 17, 17, 16
Seated Leg Curls:
110 x 14, 14, 14
Leg Extensions:
170 x 18, 18, 18, 18
Wide Grip Upright Rows:
80 x 10, 10, 11
Incline DB Curls:
20s x 12, 12, 12
Decline Leg Raises:
BW x 17, 17, 17
9/11/21
167.2 lbs.
HS Chest Flies:
90 x 10
135 x 14, 14, 14
Machine Lat Pullovers:
140 x 12, 12
Belted Squats:
45/side x 10
45 + 25/side x 15, 15, 14, 14, 14
DB Hip Thrusts:
100 x 11, 10, 11, 10, 10, 11
Leg Extensions:
160 x 18, 19, 19
Standing Calf Raises: *paused*
150 x 15, 15, 14, 15, 15
Seated Calf Raises: *paused*
2 45s x 9, 9, 9
Machine Preacher Curls:
80 x 21, 21, 21, 21, 22
DB Skullcrushers:
25s x 13, 13, 12, 12, 12
Twisting Decline Situps:
30 x 9, 9, 9
Back from vacation and back from the deload. Adding in back extensions instead of hip thrusts on two of my sessions to get a little bit more lower back work.
9/13/21
164.8 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 14, 14, 14, 14, 13, 14
Nautilus Incline Presses:
25/side x 10
70/side x 14, 14, 13, 13, 14
Back Extensions:
45 x 9, 9, 9, 9, 8, 8
Wide Neutral Grip Pulldowns:
130 x 18, 18, 16, 16, 16
Leg Extensions:
170 x 18, 18, 17, 18, 18, 19
Face Pulls:
40 x 8, 10, 10, 10, 10
Abductor Machine:
130 x 16, 16, 17
Standing Calf Raises: *paused*
135 x 20, 20
Decline Leg Raises:
BW x 18, 17, 17
9/14/21
165.4 lbs.
Neutral Grip Pushups:
BW x 10
BW x 19, 18, 18, 17, 17, 17
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 14, 14, 14, 14, 14
DB Hip Thrusts:
100 x 11, 11, 11, 11, 11, 10
Neutral Close Grip Pulldowns:
150 x 13, 13, 13, 12, 12
Leg Extensions:
160 x 19, 19, 19
Seated DB Hammer Curls:
30s x 14, 14, 15, 14, 13
Triceps Pushdowns:
50 x 15, 14
Twisting Weighted Situps:
BW + 30 x 9, 10, 9
Standing Calf Raises: *paused*
165 x 15, 15, 15
Working into some heavier weights on the hip. Feeling great so far.
9/16/21
165.8 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 20, 20, 20, 20, 20, 19
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 9, 9, 9, 9, 8
Back Extensions:
45 x 9, 8, 8, 7, 7, 8
High Cable Rows:
90 x 16, 16, 16, 16, 16
Seated Leg Curls:
110 x 14, 14, 13, 14, 15
Leg Extensions:
170 x 19, 18, 18, 18, 18, 19
Wide Grip Upright Rows:
80 x 11, 11, 11, 11, 10
Incline DB Curls:
20s x 13, 14, 13
Decline Leg Raises:
BW x 18, 18, 18
9/18/21
165.4 lbs.
HS Chest Flies:
90 x 10
135 x 15, 15, 14
Machine Lat Pullovers:
140 x 13, 14
Belted Squats:
45/side x 10
45 + 25/side x 15, 15, 15, 15, 15
DB Hip Thrusts:
100 x 11, 11, 11, 11, 11, 11
Leg Extensions:
160 x 20, 20, 21
Standing Calf Raises: *paused*
150 x 15, 15, 15, 15, 15
Seated Calf Raises: *paused*
2 45s x 10, 10, 10
Machine Preacher Curls:
80 x 22, 22, 22, 22, 22
DB Skullcrushers:
25s x 13, 13, 13, 11, 11
Twisting Decline Situps:
30 x 10, 10, 10
9/19/21
163.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 14, 14, 14, 14, 14, 14
Nautilus Incline Presses:
25/side x 10
70/side x 14, 14, 13, 13, 13
Back Extensions:
45 x 8, 8, 8, 8, 8, 8
Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 18, 17
Leg Extensions:
170 x 19, 19, 19, 18, 18, 18
Face Pulls:
40 x 10, 11, 11, 10, 10
Abductor Machine:
130 x 17, 19, 18
Standing Calf Raises: *paused*
135 x 21, 21
Decline Leg Raises:
BW x 19, 19, 18
9/21/21
166 lbs.
Neutral Grip Pushups:
BW x 10
BW x 19, 19, 18, 18, 17, 18
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 15, 15, 15, 15, 16
DB Hip Thrusts:
100 x 13, 12, 13, 13, 13, 13
Neutral Close Grip Pulldowns:
150 x 13, 13, 13, 13, 13
Leg Extensions:
160 x 21, 21, 21
Seated DB Hammer Curls:
30s x 15, 15, 15, 15, 14
Triceps Pushdowns:
50 x 15, 15
Twisting Weighted Situps:
BW + 30 x 10, 10, 10 (+1)
Standing Calf Raises: *paused*
165 x 16, 16, 15
9/22/21
167.4 lbs.
Nautilus Incline Presses:
25/side x 10
50/side x 20, 20, 20, 20, 20, 20
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 9, 9, 9, 9, 9
Back Extensions:
45 x 9, 9, 9, 9, 9, 8
High Cable Rows:
90 x 17, 17, 17, 17, 17
Seated Leg Curls:
110 x 15, 15, 15, 15, 15
Leg Extensions:
170 x 19, 19, 19, 19, 19, 20
Wide Grip Upright Rows:
80 x 11, 11, 11, 11, 11
Incline DB Curls:
20s x 15, 15, 15
Decline Leg Raises:
BW x 19, 19, 19
9/25/21
165.4 lbs.
HS Chest Flies:
90 x 10
135 x 15, 15, 15
Machine Lat Pullovers:
140 x 14, 14
Belted Squats:
45/side x 10
45 + 25/side x 16
2 45s/side x 10, 10, 10, 9
DB Hip Thrusts:
100 x 13, 13, 13, 13, 13, 13
Leg Extensions:
160 x 22, 21, 22
Standing Calf Raises: *paused*
150 x 16, 16, 16, 15, 17
Seated Calf Raises: *paused*
2 45s x 11, 11, 10
Machine Preacher Curls:
80 x 23, 22, 22, 23, 23
DB Skullcrushers:
25s x 13, 13, 13, 13, 13
Twisting Decline Situps:
30 x 11, 11, 10 (+1)
9/26/21
163.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45/side x 15, 15, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
70/side x 14, 14, 14, 14, 13
Back Extensions:
45 x 9, 9, 9, 9, 9, 8.75
Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 18, 16
Leg Extensions:
170 x 20, 19, 19, 18, 20, 20
Face Pulls:
40 x 11, 11, 11, 11, 11
Abductor Machine:
130 x 19, 19, 19
Standing Calf Raises: *paused*
135 x 22, 22
Decline Leg Raises:
BW x 20
Roman Chair Leg Raises:
BW x 12, 12
9/28/21
164.6 lbs.
Neutral Grip Pushups:
BW x 10
BW x 19, 19, 19, 19, 18, 18
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 16, 16, 16, 16, 16
DB Hip Thrusts:
100 x 14, 14, 14, 15, 15, 15
Neutral Close Grip Pulldowns:
150 x 14, 15, 15, 15, 15
Leg Extensions:
160 x 22, 22, 22
Seated DB Hammer Curls:
30s x 15, 15, 15, 15, 15
Triceps Pushdowns:
50 x 15, 16
Twisting Weighted Situps:
BW + 30 x 11, 11, 11
Standing Calf Raises: *paused*
165 x 16, 16, 16
9/29/21
167.4 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 8, 8, 8, 7, 7, 7
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 10, 10, 9, 9, 9
Back Extensions:
45 x 9, 9, 9, 9, 9, 9
High Cable Rows:
90 x 18, 18, 18, 18, 17.75
Seated Leg Curls:
110 x 16, 15, 16, 15
Lying Leg Curls:
70 x 12
Leg Extensions:
170 x 20, 20, 20, 19, 19, 20
Wide Grip Upright Rows:
80 x 12, 12, 12, 12, 11
Incline DB Curls:
20s x 16, 16, 15
Roman Chair Leg Raises:
BW x 12, 12, 13
10/1/21
HS Chest Flies:
4 x10
5 x 10, 10, 10
Cable Lat Pullovers:
90 x 9, 10
Smith Machine Squats:
135 x 8
225 x 7, 7, 7, 7, 6
DB Hip Thrusts:
100 x 15, 15, 15, 15, 15, 14
Leg Extensions:
80 x 11, 11, 13
Standing Calf Raises: *paused*
150 x 8, 9, 9, 10, 11
Seated Calf Raises: *paused*
45/side x 8, 10, 8
Machine Preacher Curls:
45 x 8, 8, 9, 9, 9
V-Bar Overhead Triceps Extensions:
60 x 9, 8, 10, 9, 10
Twisting Decline Situps:
25/side x 5
15/side x 8, 8
On the road. Not my normal gym.
10/3/21
163.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 12, 12, 12, 12, 10, 10
Nautilus Incline Presses:
25/side x 10
70/side x 14, 14, 14, 14, 14
Back Extensions:
45 x 10, 10, 9, 9, 9, 9
Wide Neutral Grip Pulldowns:
130 x 18, 18
Cable Wide Grip Pulldowns:
90 x 7
80 x 10, 10
Leg Extensions:
170 x 20, 20, 20, 20, 20, 19
Face Pulls:
40 x 12, 12, 12, 12, 12
Abductor Machine:
130 x 20, 20, 19
Standing Calf Raises: *paused*
150 x 16, 16
Roman Chair Leg Raises:
BW x 13, 13, 12
Back in my normal dojo
10/4/21
165 lbs.
Neutral Grip Pushups:
BW x 10
BW x 19, 19, 19
Flat DB Presses:
65s x 8, 7, 6
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 17, 17, 17, 17, 17
DB Hip Thrusts:
100 x 15, 15, 15, 15, 15, 15
Neutral Close Grip Pulldowns:
150 x 15, 15, 15, 15, 15
Leg Extensions:
180 x 14, 14, 14
Seated DB Hammer Curls:
30s x 16, 16, 16, 16, 16
Triceps Pushdowns:
50 x 16, 16
Twisting Weighted Situps:
BW + 30 x 12, 11, 11
Standing Calf Raises: *paused*
165 x 17, 17, 16
10/6/21
166 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 8, 8, 8, 8, 7, 8
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 10, 10, 10, 9, 9
Back Extensions:
45 x 10, 10, 10, 10, 10, 9
High Cable Rows:
90 x 18, 18, 18, 18
Plate-Loaded Low Rows:
45 x 14
Seated Leg Curls:
130 x 11, 11, 11, 11, 10
Leg Extensions:
170 x 20, 20, 18, 18, 18, 18
Wide Grip Upright Rows:
80 x 12, 12, 12, 12, 12
Incline DB Curls:
20s x 16, 16, 16
Roman Chair Leg Raises:
BW x 13, 13, 13
10/7/21
166.4 lbs.
HS Chest Flies:
90 x 10
135 x 15, 15, 15
Machine Lat Pullovers:
140 x 15, 14
Belted Squats:
45/side x 10
2 45s/side x 10, 10, 10, 10, 10
DB Hip Thrusts:
110 x 10, 10, 10, 10, 10, 10
Leg Extensions:
180 x 15, 14, 15
Standing Calf Raises: *paused*
180 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s x 12, 12, 12
Machine Preacher Curls:
120 x 8, 8, 8, 10, 8
DB Skullcrushers:
25s x 14
Cable Overhead V-Bar Triceps Extensions:
80 x 7
70 x 9, 9, 9
Twisting Decline Situps:
30 x 12, 12, 10 (+1)
10/10/21
164.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 12, 12, 12, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
70/side x 15, 14, 14, 14, 14
Back Extensions:
45 x 10, 10, 10, 10, 10, 10
Cable Wide Grip Pulldowns:
80 x 10, 10, 10, 10, 10
Leg Extensions:
170 x 20, 20, 20, 20, 20, 20
Face Pulls:
40 x 13, 13, 13, 13, 12
Abductor Machine:
130 x 20, 20, 20
Standing Calf Raises: *paused*
150 x 17, 17
Roman Chair Leg Raises:
BW x 14, 14, 13
10/11/21
164.4 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 8, 8, 8, 7, 7, 7
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 18, 18, 18, 17, 17
DB Hip Thrusts:
110 x 11, 11, 11, 11, 11, 10
Neutral Close Grip Pulldowns:
150 x 16, 15, 15, 15, 15
Leg Extensions:
180 x 15, 15, 16
Seated DB Hammer Curls:
30s x 17, 17, 17, 17, 17
Triceps Pushdowns:
50 x 17, 16
Twisting Weighted Situps:
BW + 30 x 12, 12, 12
Standing Calf Raises: *paused*
165 x 17, 17, 17
10/13/21
164.4 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 8, 8, 7, 7, 8
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 10, 10, 10, 10, 10
Back Extensions:
45 x 10, 10, 11, 10, 10, 10
T-Bar Low Rows:
45 x 14, 14, 14, 14, 15
Seated Leg Curls:
130 x 11, 11, 11, 11, 12
Leg Extensions:
170 x 10 + 4, 14
150 x 18
160 x 16, 16, 16
Wide Grip Upright Rows:
80 x 13, 13, 13, 13, 14
Incline DB Curls:
20s x 17, 17, 17
Roman Chair Leg Raises:
BW x 14, 14, 14