
6/11/23
165.4 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 10, 10
DB Pullovers:
35s x 10, 10
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 7, 7, 7, 7
BB Hip Thrusts:
185 x 9, 9, 8, 8, 9, 8
Leg Extensions:
130 x 15, 14, 15
Machine Leg Press Calf Raises: *paused*
250 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
3 45s + 10 x 7, 8, 9
Supinating DB Preacher Curls:
30s x 7, 8, 8, 9, 8
DB Skullcrushers:
20s x 11, 11, 11, 10, 10
Ab Wheel: *from elevation*
BW x 14, 14, 14

6/13/23
168.2 lbs.
High Bar Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 9, 8
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 10, 10, 10, 10, 10
Back Extensions:
25 x 11, 11, 11, 10, 9, 9
Leg Extensions:
110 x 15, 15, 15, 15, 14, 15
Standing Face Pulls:
40 x 11, 11, 11, 11, 12
Abductor Machine:
85 x 20, 19, 20
Machine Leg Press Calf Raises: *paused*
150 x 20, 20
Twisting Roman Chair Leg Raises:
BW x 7, 6, 6(+0.25)

6/8/23 (Missed this earlier)
168.4 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 10, 10, 10
Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 8, 8, 8
BB Hip Thrusts:
185 x 9, 8, 8, 8, 8, 8
Lat Pulldowns:
120 x 12, 12, 11, 11, 11
Leg Extensions:
130 x 15, 13, 13
Preacher Hammer Curl Machine:
70 x 10, 10, 10, 9, 10
Overhead Triceps Extension Machine:
60 x 13, 12
Ab Wheel: *from elevation*
BW x 14, 13, 13
Machine Leg Press Calf Raises: *paused*
230 x 12, 11, 11

6/14/23
168.2 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 11, 11, 10
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 8, 8, 8
BB Hip Thrusts:
185 x 9, 9, 9, 8, 9, 8
Lat Pulldowns:
120 x 12, 12, 12, 12, 12
Leg Extensions:
130 x 15, 15, 14
Preacher Hammer Curl Machine:
70 x 10, 10, 9, 9, 9
Overhead Triceps Extension Machine:
60 x 13, 13
Ab Wheel: *from elevation*
BW x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
230 x 12, 13, 12

6/16/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 9, 9, 9, 9
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 9
Machine Chest Supported Rows:
100 x 13
120 x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
45 x 16, 16, 15
Cable Curls:
100 x 14, 14, 14
Lying Leg Curls:
75 x 12, 12, 12, 11, 11
Leg Extensions:
110 x 16, 16, 16, 16, 16, 16
Machine Lateral Raises:
80 x 10, 10, 10, 10, 10
Incline DB Curls:
30s x 11, 11, 10
Twisting Cable Crunches:
75 x 11, 10(+1), 10(+2)

6/18/23
167.0 lbs.
DB Chest Flyes:
15s x 10
25s x 11, 11, 10
DB Pullovers:
35s x 11, 11
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 9, 8, 8, 8
BB Hip Thrusts:
185 x 9, 9, 9, 9, 9, 9
Leg Extensions:
130 x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
250 x 10, 9, 9, 9, 9
Seated Calf Raises: *paused*
3 45s + 10 x 8, 8, 9
Supinating DB Preacher Curls:
30s x 9, 8, 8, 8, 9
DB Skullcrushers:
20s x 11, 11, 11, 11, 11
Ab Wheel: *from elevation*
BW x 15, 15, 15

6/19/23
High Bar Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 9, 9
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8
Wider Neutral Grip Pulldowns:
170 x 6, 6, 6, 6, 7
Back Extensions:
25 x 11, 11, 11, 10, 10, 10
Leg Extensions:
110 x 17, 16, 16, 16, 15
Nordic Leg Extensions:
BW x 6
Machine Rear Delt Flyes:
105 x 13, 12, 12, 12, 12
Abductor Machine:
85 x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
150 x 20, 21
Twisting Cable Crunches:
75 x 11, 11, 10(+1)

6/21/23
167.0 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 11, 11, 11
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 9, 9, 8
BB Hip Thrusts:
185 x 10, 9, 9, 9, 9, 9
Lat Pulldowns:
120 x 13, 13, 12, 12, 12
Leg Extensions:
130 x 15, 15, 14
Preacher Hammer Curl Machine:
70 x 10, 10, 10, 8, 9
Overhead Triceps Extension Machine:
60 x 13, 14
Ab Wheel: *from elevation*
BW x 16, 16, 15
Machine Leg Press Calf Raises: *paused*
230 x 13, 13, 13

6/22/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 9, 7, 7, 7
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 9
Machine Chest Supported Rows:
120 x 14
130 x 8, 9, 9, 10
Triceps Pushdowns: *rope*
55 x 13, 9, 10
Cable Curls:
100 x 11, 14, 14
Lying Leg Curls:
75 x 11, 12, 12, 12, 12
Leg Extensions:
110 x 17, 16, 15, 15, 14, 14
Machine Lateral Raises:
80 x 11, 10, 10, 10, 10
Incline DB Curls:
30s x 11, 11, 11
Twisting Cable Crunches:
75 x 11, 8(+1), 8(+1)

6/25/23
165.2 lbs.
DB Chest Flyes:
15s x 10
25s x 11, 11, 11
DB Pullovers:
35s x 12, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 9, 9, 8, 8
BB Hip Thrusts:
185 x 10, 10, 9, 8, 8, 8
Leg Extensions:
130 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s + 10 x 9, 9, 9
Supinating DB Preacher Curls:
30s x 9, 9, 9, 9, 9
DB Skullcrushers:
20s x 12, 11, 11, 11, 11
Ab Wheel: *from elevation*
BW x 16, 16, 16

6/26/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
115 x 10, 10, 9, 9, 9, 9
High Incline DB Presses: *paused*
45s x 10
50s x 12, 12, 12, 12, 12
Wider Neutral Grip Pulldowns:
170 x 7, 7, 6, 6, 6
Back Extensions:
25 x 11, 11, 11, 10, 10, 10
Leg Extensions:
110 x 17, 17, 17, 17, 16, 16
Machine Rear Delt Flyes:
105 x 13, 13, 13, 13, 12
Abductor Machine:
90 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
170 x 15, 15
Twisting Cable Crunches:
75 x 11, 11, 10(+1)

6/28/23
168.0 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 9, 9, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 9, 9, 8
BB Hip Thrusts:
185 x 10, 10, 9, 9, 9, 9
Lat Pulldowns:
140 x 8, 8, 8, 8, 8
Leg Extensions:
130 x 15, 15, 15
Preacher Hammer Curl Machine:
70 x 10, 10, 9, 10
DB Hammer Curls: *w/ arm blaster*
30s x 11
Overhead Triceps Extension Machine:
60 x 13, 14
Ab Wheel: *from elevation*
BW x 17, 16, 16
Machine Leg Press Calf Raises: *paused*
230 x 14, 13, 13

6/30/23
167.4 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 9, 9, 9, 9
High Incline DB Presses: *paused*
45s x 10
60s x 10, 9, 9, 9, 9, 9
Machine ChestSupported Rows:
130 x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
50 x 13, 13, 14
Cable Curls:
100 x 15, 15, 14
Lying Leg Curls:
75 x 12, 12, 12, 12, 12
Leg Extensions:
110 x 17, 17, 16, 16, 16, 16
Machine Lateral Raises:
80 x 11, 11, 11, 10, 10
Incline DB Curls:
25s x 12, 11, 11
Twisting Cable Crunches:
75 x 11, 11, 11 (+1)
Adding in high incline DB presses in replacement of incline barbell presses with the intention of placing more of an emphasis on my upper chest and shoulders. I feel that my front delts have been neglected over the past few years.

7/2/23
DB Chest Flyes:
15s x 10
25s x 12, 12, 11
DB Pullovers:
35 x 12, 12
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 6, 6, 6, 6, 7
BB Hip Thrusts:
185 x 9, 7, 7, 7, 7, 7
Leg Extensions: *old machine*
150 x 10, 10, 10
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
3 45s + 10 x 9, 9, 9
Supinating DB Preacher Curls:
30s x 10, 9, 9, 9, 9
DB Skullcrushers:
20s x 12, 12, 9, 9, 8
Ab Wheel: *elevated*
BW x 17, 17, 17

7/4/23
167.2 lbs.
High Bar Good Mornings:
85 x 10
115 x 10, 10, 10, 9, 9, 9
High Incline DB Presses: *paused*
45s x 10
50s x 13, 13, 12, 12, 12
Close Neutral Grip Pulldowns:
160 x 6, 6, 6, 6, 7
Back Extensions:
25 x 12, 12, 10, 9, 8.5, 8
Leg Extensions:
110 x 17, 17, 17, 17, 17, 17
Machine Rear Delt Flyes:
Hole on 8 x 8, 9, 8, 9, 9
Abductor Machine:
90 x 16, 17, 18
Machine Leg Press Calf Raises: *paused*
170 x 16, 17
Twisting Cable Crunches:
75 x 11, 11(+1)
Twisting Roman Chair Leg Raises:
BW x 7(+1)

7/5/23
166.0 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 9, 9, 9, 9, 8
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 9, 9, 9
BB Hip Thrusts:
185 x 10, 10, 10, 10, 9, 9
Lat Pulldowns:
140 x 9, 9, 8, 9, 9
Leg Extensions: *old machine*
150 x 11, 11, 11
DB Hammer Curls: *w/ arm blaster*
30s x 11, 11, 11, 11, 11
Overhead Triceps Extension Machine:
60 x 14, 14
Ab Wheel: *elevated*
BW x 18, 18, 17
Machine Leg Press Calf Raises: *paused*
230 x 14, 14, 14

7/7/23
169.0 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 10, 10, 10, 9
High Incline DB Presses: *paused*
45s x 10
60s x 10, 10, 10, 9, 8, 9
Machine ChestSupported Rows:
130 x 11, 11, 11, 11, 10
Triceps Pushdowns: *rope*
50 x 16, 15, 14
Cable Curls:
100 x 15, 15, 15
Lying Leg Curls:
75 x 13, 13, 12, 12, 12
Leg Extensions:
110 x 18, 18, 17, 15, 15, 16
Machine Lateral Raises:
80 x 11, 11, 11, 11, 11
Incline DB Curls:
25s x 12, 12, 11
Twisting Cable Crunches:
75 x 12, 12
85 x 7(+2)

7/10/23
167 lbs.
DB Chest Flyes:
15s x 10
25s x 12, 12, 12
DB Pullovers:
35 x 13, 13
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 7, 7, 7, 6, 6
BB Hip Thrusts:
185 x 10, 10, 10, 10, 10, 10
Leg Extensions: *old machine*
150 x 11  new machine: 120 x 11, 11
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s + 10 x 10, 9, 9
Supinating DB Preacher Curls:
35s x 6
Supinating Bayesian Curls:
50 x 10, 10, 10, 10
DB Skullcrushers:
20s x 13, 13, 13, 13, 11
Ab Wheel: *elevated x 2*
BW x 9, 9, 9

7/11/23
168.8 lbs.
High Bar Good Mornings:
85 x 10
115 x 10, 10, 10, 10, 10, 10
High Incline DB Presses: *paused*
45s x 10
50s x 13, 13, 13, 12, 12
Close Neutral Grip Pulldowns:
160 x 6, 6, 6, 6, 7
Back Extensions: *vertical DB*
25 x 9, 9, 9, 9, 9, 9
Leg Extensions:
110 x 18, 17, 17, 17, 17, 17
Machine Rear Delt Flyes:
Hole on 8 x 9, 9, 9, 9, 9
Abductor Machine:
90 x 18, 18, 17
Machine Leg Press Calf Raises: *paused*
170 x 18, 17
Twisting Cable Crunches:
85 x 7, 7(+1), 7(+2)

7/13/23
167.2 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 9, 9, 9, 9, 9
Machine Chest Presses: *paused*
90 x 10
170 x 9, 10, 9, 9, 9, 9
BB Hip Thrusts:
185 x 10, 10, 10, 10, 10, 10
Lat Pulldowns:
140 x 9, 9, 9, 9, 9
Leg Extensions: *old machine*
150 x 12, 12, 11
DB Hammer Curls: *w/ arm blaster*
30s x 12, 12, 12, 12, 12
Overhead Triceps Extension Machine:
60 x 15, 15
Ab Wheel: *elevated x 2*
BW x 10, 10, 10
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 14

7/14/23
167.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 10, 10, 10, 10
High Incline DB Presses: *paused*
45s x 10
60s x 10, 10, 10, 10, 9, 9
Machine ChestSupported Rows:
130 x 11, 11, 11, 11, 11
Triceps Pushdowns: *rope*
50 x 16, 16, 16
Cable Curls:
100 x 15, 15, 15
Lying Leg Curls:
90 x 8, 8, 8, 8, 8
Leg Extensions: *new machine*
82.5 x 15, 15, 15, 15, 15, 15
Machine Lateral Raises:
80 x 12, 11, 11, 11, 11
Incline DB Curls:
25s x 12, 12, 12
Twisting Cable Crunches:
85 x 8, 8, 7 (+2)

7/17/23
168.8 lbs.
DB Chest Flyes:
15s x 10
25s x 9, 9, 9
DB Pullovers:
35 x 13, 14
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 7, 7, 7, 7, 6
BB Hip Thrusts:
205 x 6, 6, 6, 6, 6, 5
Leg Extensions: *new machine*
120 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
270 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
3 45s + 10 x 10, 8, 8
Supinating Bayesian Curls:
50 x 10, 10, 10, 11, 10
DB Skullcrushers:
20s x 13, 12, 12, 12, 12
Ab Wheel: *elevated x 2*
BW x 11, 10, 10

7/18/23
169.2 lbs.
High Bar Good Mornings:
85 x 10
115 x 11, 10, 10, 10, 10, 10
High Incline DB Presses: *paused*
45s x 10
50s x 13, 13, 13, 12, 12
Close Neutral Grip Pulldowns:
160 x 7, 7, 7, 7, 7
Back Extensions: *vertical DB*
25 x 10, 9, 9, 9, 9, 9
Leg Extensions: *new machine*
82.5 x 16, 16, 16, 16, 16, 15
Machine Rear Delt Flyes:
Hole on 8 x 9, 9, 9, 9, 9
Abductor Machine:
85 x 19
90 x 20, 19
Machine Leg Press Calf Raises: *paused*
180 x 18, 18
Twisting Roman Chair Leg Raises:
BW x 7, 6, 6 (+2)

7/20/23
168.4 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 9, 9, 9, 9
Machine Chest Presses: *paused*
90 x 10
170 x 10, 10, 10, 10, 9, 9
BB Hip Thrusts:
205 x 6, 6, 6, 6, 6, 6
Lat Pulldowns:
140 x 10, 10, 9, 10, 9
Leg Extensions: *old machine*
150 x 12, 12, 12
DB Hammer Curls: *w/ arm blaster*
30s x 12, 12, 12, 12, 12
Overhead Triceps Extension Machine:
60 x 16, 15
Ab Wheel: *elevated x 2*
BW x 11, 11, 11.5
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 14

7/21/23
167.6 lbs.
High Bar Good Mornings:
85 x 10
135 x 6, 6, 6, 6, 6
High Incline DB Presses: *paused*
45s x 10
60s x 10, 10, 10, 10, 10, 9
Machine ChestSupported Rows:
130 x 12, 12, 12, 12, 12
Triceps Pushdowns: *rope*
60 x 12, 12, 12
Cable Curls:
120 x 10, 9, 9
Lying Leg Curls:
90 x 9, 9, 9, 9, 9
Leg Extensions: *new machine*
82.5 x 17, 17, 16, 16, 16, 16
Machine Lateral Raises:
80 x 12, 11, 11, 11, 11
Incline DB Curls:
35s x 8, 8, 8
Twisting Cable Crunches:
85 x 9, 8, 8(+1)

7/23/23
168.0 lbs.
Cable Flyes:
20 x 10
45 x 10, 10, 11
DB Pullovers:
40 x 9, 9
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 7, 7, 7, 7, 7
BB Hip Thrusts:
205 x 6, 6, 6, 6, 6, 6
Leg Extensions: *new machine*
120 x 13, 12, 13
Machine Leg Press Calf Raises: *paused*
270 x 8, 8, 7, 7, 7
Seated Calf Raises: *paused*
3 45s + 10 x 10, 10, 9
Supinating Bayesian Curls:
50 x 11, 11, 10, 10, 10
DB Skullcrushers:
20s x 8, 8, 8, 7, 7
Ab Wheel: *elevated x 2*
BW x 12, 11, 11

7/25/23
169.0 lbs.
High Bar Good Mornings:
85 x 10
115 x 11, 11, 11, 11, 10, 10
High Incline DB Presses: *paused*
45s x 10
50s x 13, 13, 13, 13, 13
Close Neutral Grip Pulldowns:
160 x 8, 7, 7, 7, 7
Back Extensions: *vertical DB*
25 x 10, 10, 10, 10, 10, 9
Leg Extensions: *new machine*
82.5 x 17, 17, 17, 17, 17, 17
Machine Rear Delt Flyes:
Hole on 8 x 10, old machine: hole on 5 x 9, 9, 9, 9
Abductor Machine:
90 x 20, 20, 19
Machine Leg Press Calf Raises: *paused*
170 x 20, 19
Twisting Roman Chair Leg Raises:
BW x 7, 7, 6(+1)

7/26/23
169.0 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 10, 10, 9, 9
Machine Chest Presses: *paused*
90 x 10
170 x 10, 10, 9, 8, 8, 8
BB Hip Thrusts:
205 x 6, 6, 6, 6, 6, 6
Lat Pulldowns:
140 x 10, 10, 10, 9, 9
Leg Extensions: *old machine*
150 x 12, 12.25
Reverse Nordic Leg Extensions:
BW x 6
DB Hammer Curls: *w/ arm blaster*
35s x 8, 8, 8, 8, 8
Overhead Triceps Extension Machine:
80 x 7
70 x 10
Ab Wheel: *elevated x 2*
BW x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 14, 14, 13

7/28/23
169.4 lbs.
High Bar Good Mornings:
85 x 10
135 x 7, 6, 6, 6, 6
High Incline DB Presses: *paused*
45s x 10
60s x 10, 10, 10, 10, 10, 8
Machine ChestSupported Rows:
130 x 13, 13, 13, 13, 13
Triceps Pushdowns: *rope*
60 x 13, 13, 13
Cable Curls:
120 x 10, 10, 10
Lying Leg Curls:
90 x 10, 10, 10, 10, 10
Leg Extensions: *new machine*
82.5 x 18, 18, 17, 18, 17, 17
Machine Lateral Raises:
80 x 12, 12, 11, 12, 11
Incline DB Curls:
35s x 9, 8, 8
Twisting Cable Crunches:
85 x 9, 8(+1), 8(+2)

7/31/23
167.4 lbs.
Cable Flyes:
30 x 10
45 x 11, 11, 11
DB Pullovers:
40 x 10, 10
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 8, 7, 7, 7, 7
BB Hip Thrusts:
205 x 6, 6, 6, 6, 6, 6
Leg Extensions: *new machine*
120 x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
270 x 8, 8, 8, 7, 7
Seated Calf Raises: *paused*
3 45s + 10 x 10, 8, 8
Supinating Bayesian Curls:
50 x 11, 11, 11, 11, 10
DB Skullcrushers:
20s x 8, 8, 7
DB Overhead Triceps Extensions:
30 x 10, 10
Ab Wheel: *elevated x 2*
BW x 13, 13, 12

8/1/23
168.0 lbs.
High Bar Good Mornings:
95 x 10
115 x 11
HS Good Mornings:
45 + 25/side x 8, 8, 8, 8, 7
High Incline DB Presses: *paused*
45s x 10
50s x 14, 13, 13, 13, 13
Close Neutral Grip Pulldowns:
160 x 8, 8, 7, 7, 7
Back Extensions: *vertical DB*
25 x 10, 10, 9, 9, 8, 8
Leg Extensions: *new machine*
82.5 x 18, 18, 18, 18, 17, 18
Machine Rear Delt Flyes:
Hole on 5 x 10, 10, 9, 10, 10
Abductor Machine:
90 x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
170 x 20, 20
Twisting Cable Crunches:
85 x 9, 9, 9(+1)

8/3/23
168.8 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 9
Machine Chest Presses: *paused*
90 x 10
170 x 10, 9, 9, 8, 8, 8
BB Hip Thrusts:
205 x 6, 5
195 x 7, 6, 7, 7
Lat Pulldowns:
140 x 10, 10, 10, 9, 9
Leg Extensions: *new machine*
120 x 13, 12, 13
DB Hammer Curls: *w/ arm blaster*
35s x 9, 9, 8, 8, 8
Overhead Triceps Extension Machine:
70 x 10, 10
Ab Wheel: *elevated x 2*
BW x 13, 13, 12
Machine Leg Press Calf Raises: *paused*
230 x 15, 14, 14

8/4/23
167.0 lbs.
Hammer Strength Good Mornings:
45/side x 10
45 + 35/side x 6, 6, 6, 6, 6
HS Incline Presses: *paused*
45/side x 10
45 + 35/side x 8, 8, 8, 8, 8, 8
Machine ChestSupported Rows:
140 x 8, 8, 8, 8, 8
Triceps Pushdowns: *rope*
60 x 14, 14, 14
Cable Curls:
120 x 11, 11, 11
Lying Leg Curls:
90 x 11, 11, 10, 11, 10
Leg Extensions: *new machine*
82.5 x 18, 18, 17, 18, 17, 17
Machine Lateral Raises:
80 x 12, 12, 11, 11, 12
Incline DB Curls:
35s x 9, 9, 8
Twisting Cable Crunches:
85 x 9, 9, 9(+2)

8/6/23
166.2 lbs.
Cable Flyes:
30 x 10
45 x 12, 12, 11
DB Pullovers:
40 x 11, 11
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 8, 8, 7, 7, 7
BB Hip Thrusts:
205 x 6, 6, 6, 6, 6, 6
Leg Extensions: *new machine*
120 x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
270 x 8, 9, 8, 8, 8
Seated Calf Raises: *paused*
3 45s + 10 x 10, 10, 10
Supinating Bayesian Curls:
50 x 11, 11, 11, 11, 11
DB Overhead Triceps Extensions:
30 x 11, 11, 11, 10, 11
Ab Wheel: *elevated x 2*
BW x 13, 13, 13

8/8/23
167.0 lbs.
HS Good Mornings:
Carriage x 10
45 + 25/side x 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
50s x 14, 14, 13
Close Neutral Grip Pulldowns:
160 x 9, 8, 8
Back Extensions: *vertical DB*
25 x 10, 10, 10, 9
Leg Extensions: *new machine*
82.5 x
Machine Rear Delt Flyes:
Hole on 5 x 10, 10, 9, 10, 10
Abductor Machine:
95 x 13, 13, 14
Machine Leg Press Calf Raises: *paused*
190 x 16, 15
Twisting Cable Crunches:
85 x 10, 9(+1), 9
First session of the deload

8/10/23
168.4 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 11, 10, 10
Machine Chest Presses: *paused*
90 x 10
170 x 10, 10, 9, 9
BB Hip Thrusts:
205 x 7, 6, 6, 6
Lat Pulldowns:
140 x 11, 10, 10
Leg Extensions: *old machine*
90 x 12, 12, 12
DB Hammer Curls: *w/ arm blaster*
35s x 10, 9, 9
Overhead Triceps Extension Machine:
70 x 12, 11
Ab Wheel: *elevated x 2*
BW x 14, 14, 12
Machine Leg Press Calf Raises: *paused*
230 x 15, 14, 14

8/11/23
168.4 lbs.
Hammer Strength Good Mornings:
45/side x 10
45 + 35/side x 7, 7, 6
HS Incline Presses: *paused*
45/side x 10
45 + 35/side x 10, 9, 10, 9
Machine ChestSupported Rows:
140 x 10, 10, 10
Triceps Pushdowns: *rope*
60 x 15, 14, 14
Cable Curls:
120 x 11, 12, 11
Lying Leg Curls:
90 x 12, 12, 11
Leg Extensions: *new machine* *3 second negatives*
60 x 19, 19, 18, 19
Machine Lateral Raises:
80 x 13, 12, 12
Incline DB Curls:
35s x 10, 9, 9
Twisting Cable Crunches:
85 x 10, 10, 9
Slowing the negatives way down on the leg extensions to try to lessen pressure on the knees and present a novel stimulus. Knee pain is not currently an issue, however.

8/13/23
166.8 lbs.
Cable Flyes:
30 x 10
45 x 12, 12, 12
DB Pullovers:
40 x 12, 11
High Bar Smith Machine Squats: *paused*
135 x 10
205 x 9, 8, 8
BB Hip Thrusts:
205 x 7, 6, 6, 6
Leg Extensions: *old machine* *3 second negative*
90 x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
3 45s + 10 x 11, 10, 10
Supinating Bayesian Curls:
50 x 12, 12, 12
DB Overhead Triceps Extensions:
30 x 12, 12, 12
Ab Wheel: *elevated x 2*
BW x 14, 14, 13
Last session of the deload.

8/15/23
169.2 lbs.
HS Good Mornings:
Carriage x 10
45 + 25/side x 8, 8, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
50s x 14, 14, 14, 13, 13
Close Neutral Grip Pulldowns:
160 x 9, 8, 8, 8, 8
Back Extensions: *vertical DB*
25 x 10, 10, 10, 10, 10, 9
Leg Extensions: *new machine* *3 second negatives*
60 x 19
67.5 x 15, 15, 15, 16, 16
Machine Rear Delt Flyes:
Hole on 5 x 10, 10, 10, 10, 10
Abductor Machine:
95 x 14, 14, 11
Machine Leg Press Calf Raises: *paused*
190 x 16, 16
Twisting Cable Crunches:
85 x 10, 10, 9(+1)
The tendonitis/tendinopathy in my right shoulder is once again becoming a nuisance. Adding some PT and modifying rep cadence to hopefully alleviate it.

8/16/23
168.4 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 10
Machine Chest Presses: *paused*
90 x 10
170 x 10, 10, 9, 9, 9, 9
BB Hip Thrusts:
215 x 7, 6
205 x 7, 6, 6, 6
Lat Pulldowns:
140 x 10, 10, 10, 10, 9
Leg Extensions: *new machine* *3 second negatives*
82.5 x 12, 12, 12
DB Hammer Curls: *w/ arm blaster*
35s x 10, 10, 9, 10, 10
Overhead Triceps Extension Machine:
70 x 12, 10
Roman Chair Leg Raises:
BW x 13, 11, 11
Machine Leg Press Calf Raises: *paused*
230 x 15, 13, 13

8/18/23
168.4 lbs.
Hammer Strength Good Mornings:
45/side x 10
45 + 35/side x 7, 7, 7, 7
Smith Machine Romanian Deadlifts: *from box*
135 x 8
HS Incline Presses: *paused*
45/side x 10
45 + 35/side x 10, 9, 9, 9, 9, 9
Machine ChestSupported Rows:
140 x 10, 10, 10, 10
110 x 11
Triceps Pushdowns: *rope*
60 x 15, 15, 15
Cable Curls:
120 x 12, 12, 12
Lying Leg Curls:
90 x 11, 11, 11, 11, 11
Leg Extensions: *new machine* *3 second negatives*
67.5 x 17, 16, 16, 16, 16, 17
Machine Lateral Raises:
80 x 13, 12, 12, 12, 11
Incline DB Curls:
35s x 10, 9, 9
Twisting Decline Situps:
25 x 5(+1), 15 x 8, 8
Felt the need to swap the Hammer Strength good mornings for Romanian deadlifts after my right shoulder started hurting from how the pad was pressing into it. This pain persisted to such an extent that it carried over to my higher grip rows. I switched to a lower grip which required a lower weight, and this mitigated the discomfort.

8/20/23
165.0 lbs.
Cable Flyes:
30 x 10
45 x 13, 13, 12
DB Pullovers:
40 x 12, 12
Leg Press:
45/side x 10
145 x 7, 7, 7, 7, 7
BB Hip Thrusts:
205 x 7, 7, 6, 6, 6, 6
Leg Extensions: *old machine* *3 second negative*
82.5 x 13, 12, 13
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 8, 7, 7
Seated Calf Raises: *paused*
3 45s + 10 x 7, 7, 6
Supinating Bayesian Curls:
50 x 12, 12, 12, 12, 12
DB Overhead Triceps Extensions:
30 x 11, 11, 11, 11, 11
Roman Chair Leg Raises:
BW x 13, 12, 12

8/22/23
168.2 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 8, 8, 8, 7, 7, 7
High Incline DB Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 13
Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8
Back Extensions: *vertical DB*
25 x 10, 10, 10, 10, 10, 10
Leg Extensions: *new machine* *3 second negatives*
67.5 x 17, 17, 17, 17, 16, 17
Machine Rear Delt Flyes:
Hole on 5 x 11, 11, 11, 11, 11
Abductor Machine:
85 x 11, 12, 12
Machine Leg Press Calf Raises: *paused*
190 x 17, 16
Twisting Decline Situps:
15 x 9, 8, 8
Performance on the abductor machine suffered after changing my positioning during the exercise; I transitioned to one that was more upright, with my back positioned against the upholstery. I did this because I'm getting close to reaching the bottom of the stack on the machine and am running out of ways to up the resistance without adding an extra weight or changing positioning.

8/23/23
168.2 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 11, 10, 10, 10, 10
Machine Chest Presses: *paused*
110 x 10
170 x 10, 9, 9, 9, 9, 9
BB Hip Thrusts:
205 x 7, 7, 6, 6, 7, 6
Lat Pulldowns:
140 x 10, 10, 10, 10, 10
Leg Extensions: *new machine* *3 second negatives*
82.5 x 13, 13, 14
DB Hammer Curls: *w/ arm blaster*
35s x 10, 10, 10, 10, 10
Overhead Triceps Extension Machine:
70 x 12, 11
Roman Chair Leg Raises:
BW x 13, 12, 13
Machine Leg Press Calf Raises: *paused*
230 x 15, 14, 13

8/25/23
168.2 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 10, 10, 10, 9, 9
HS Incline Presses: *paused*
45/side x 10
45 + 35/side x 10, 9, 9, 9, 9, 8
Machine ChestSupported Rows:
110 x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
60 x 16, 16, 16
Cable Curls:
120 x 13, 12, 12
Lying Leg Curls:
90 x 12, 11, 11, 11, 10
Leg Extensions: *new machine* *3 second negatives*
67.5 x 17, 17, 17, 17, 17, 17
Machine Lateral Raises:
85 x 9, 9, 8, 8, 8
Incline DB Curls:
35s x 10, 10, 9
Twisting Decline Situps:
15 x 9, 9, 9(+1)

8/26/23
167.2 lbs.
Cable Flyes:
30 x 10
55 x 9, 9, 9
DB Pullovers:
40 x 13, 13
Leg Press:
45/side x 10
145 x 8, 7, 7, 7, 7
BB Hip Thrusts:
205 x 7, 7, 7, 7, 6, 6
Leg Extensions: *old machine* *3 second negative*
82.5 x 13, 13, 14
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 8, 8, 8
Seated Calf Raises: *paused*
3 45s + 10 x 8, 8, 8
Supinating Bayesian Curls:
55 x 8, 8, 8, 8, 8
DB Overhead Triceps Extensions:
30 x 12, 12, 12, 12, 11
Roman Chair Leg Raises:
BW x 14, 13, 14

8/28/23
168.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 8, 8, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
50s x 14, 11, 11, 11, 10.5
Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8
Back Extensions: *vertical DB*
25 x 11, 10, 10, 10, 10, 10
Leg Extensions: *new machine* *3 second negatives*
67.5 x 18, 17, 17, 17, 17, 17
Machine Rear Delt Flyes:
hole on 5 x 12, 12, 12, 12, 11
Abductor Machine:
85 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
190 x 17, 17
Twisting Weighted Crunches:
15 x 10, 9(+1), 9(+1)

8/30/23
168.8 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 11, 11, 10, 10, 10
Machine Chest Presses: *paused*
110 x 10
170 x 10, 9, 9, 9, 8, 9
BB Hip Thrusts:
205 x 7, 7, 7, 6, 6, 6
Lat Pulldowns:
140 x 11, 10, 10, 10, 10
Leg Extensions: *new machine* *3 second negatives*
82.5 x 14, 14, 14
DB Hammer Curls: *w/ arm blaster*
35s x 11, 11, 11, 10, 10
Overhead Triceps Extension Machine:
70 x 12, 1
Roman Chair Leg Raises:
BW x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 14

9/1/23
167.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 10, 10, 10, 9, 10
HS Incline Presses: *paused*
45/side x 10
45 + 35/side x 10, 10, 9, 9, 9, 9
Machine ChestSupported Rows:
110 x 11, 11, 10, 10, 11
Triceps Pushdowns: *rope*
70 x 10, 10, 9
Cable Curls:
120 x 12, 13, 12
Lying Leg Curls:
90 x 12, 11, 11, 11, 11
Leg Extensions: *new machine* *3 second negatives*
67.5 x 18, 18, 18, 18, 18, 18
Machine Lateral Raises:
85 x 9, 9, 9, 9, 9
Incline DB Curls:
35s x 10, 10, 10
Twisting Decline Situps:
15 x 10, 10, 9

9/3/23
165.6 lbs.
Cable Flyes:
30 x 10
55 x 10, 10, 10
DB Pullovers:
45 x 9, 9
Leg Press: *paused*
45/side x 10
145 x 8, 8, 8, 8, 7
BB Hip Thrusts:
205 x 7, 7, 6, 7, 6, 6
Leg Extensions: *old machine* *3 second negative*
82.5 x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
270 x 9, 8, 8, 8, 8
Seated Calf Raises: *paused*
45 x 21
45 + 25 x 14, 14
Supinating Bayesian Curls:
50 x 13
55 x 8, 9, 9, 9
DB Overhead Triceps Extensions:
30 x 12, 12, 12, 12, 12
Roman Chair Leg Raises:
BW x 15, 14, 15