-
9/5/23
166.8 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 12
Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8
Back Extensions: *vertical DB*
25 x 11, 10, 10, 10, 9, 9
Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 18, 18, 18, 18
DB Upright Rows:
15s x 14, 14, 13, 14, 14
Abductor Machine:
85 x 13, 13, 12
Machine Leg Press Calf Raises: *paused*
190 x 18, 18
Twisting Weighted Crunches:
15 x 8, 8, 7
Making the most substantial change to my program I've made in a long time starting this week because of the persistent flare of acute tendonitis/tendinopathy I've felt in the long head of my right biceps over the last several weeks. In hopes of ameliorating it, I am reducing my incline pressing volume in my third session of the week by three sets and will be directing that volume to rows instead, restricting my range of motion on the remaining sets of incline pressing so that the rep ends just above my chest, and swapping five sets of curling in the second session of the week for additional lateral delt work.
We'll see what happens.
-
9/6/23
166.8 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 9
Neutral Grip DB Pushups: *paused*
BW x 12, 11, 10, 10, 9
BB Hip Thrusts:
205 x 7, 7, 7, 7, 6, 7
Lat Pulldowns:
140 x 11, 11, 10, 10, 10
Leg Extensions: *new machine* *3 second negatives*
82.5 x 15, 15, 15
Standing Face Pulls:
40 x 10, 10, 10, 10, 10
Overhead Triceps Extension Machine:
70 x 13, 12
Roman Chair Leg Raises:
BW x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 14
-
9/8/23
167.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 10, 10, 10, 10, 10
Seated Low Cable Rows:
90 x 12, 12, 11, 11
Machine Incline Presses: *paused*
120 x 17, 17, 17
Machine Chest-Supported Rows:
110 x 11, 10, 11, 10
Triceps Pushdowns: *rope*
70 x 10, 10, 10
Cable Curls:
120 x 12, 12, 12
Lying Leg Curls:
90 x 12, 12, 12, 10, 11
Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 18, 18, 18, 18
Machine Lateral Raises:
85 x 10, 9, 10, 9, 9
Machine Preacher Curls:
70 x 10, 10, 10
Twisting Decline Situps:
15 x 10, 10, 9(+1)
-
9/10/23
165.4 lbs.
Cable Flyes:
30 x 10
55 x 11, 10, 10
Lat Prayers:
40 x 10, 10
Leg Press: *paused*
45/side x 10
145 x 9, 9, 8, 8, 8
BB Hip Thrusts:
205 x 7, 7, 7, 7, 7, 7
Leg Extensions: *old machine* *3 second negative*
82.5 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
45 + 25 x 16, 16, 16
Supinating Bayesian Curls:
55 x 9, 8, 9, 9, 8
DB Overhead Triceps Extensions:
30 x 13, 13, 13, 12, 12
Roman Chair Leg Raises:
BW x 16, 15, 16
-
9/11/23
166.8 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 9, 9, 9, 9
Machine Incline Presses: *paused*
130 x 10
140 x 13, 13, 13, 13, 14
Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8
Back Extensions: *vertical DB*
25 x 11, 10, 9, 9, 9, 9
Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 19, 19, 19, 18
Seated DB Lateral Raises:
15s x 12, 12, 12, 11, 11
Abductor Machine:
100 x 8
95 x 9, 10
Machine Leg Press Calf Raises: *paused*
190 x 20, 18
Twisting Decline DB Situps:
15 x 10, 9(+1), 9(+1)
-
9/13/23
168.0 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 11, 11, 11, 10, 10
Neutral Grip DB Pushups: *paused*
BW x 12, 12, 12, 12, 11, 10
BB Hip Thrusts:
205 x 7, 7, 7, 7, 7, 7
Lat Pulldowns:
140 x 11, 11, 11, 10, 10
Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 19
Standing Face Pulls:
40 x 11, 11, 11, 11, 11
Overhead Triceps Extension Machine:
70 x 11, 11
Roman Chair Leg Raises:
BW x 16, 16, 15
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 15
-
9/15/23
169.0 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 11, 11, 10, 10, 10
Seated Low Cable Rows:
90 x 11, 11, 11, 11
Machine Incline Presses: *paused*
130 x 10
160 x 9
180 x 8
190 x 6
Machine Chest-Supported Rows:
110 x 11, 11, 10, 10
Triceps Pushdowns: *rope*
70 x 11, 11, 10
Cable Curls:
120 x 13, 12, 11
Lying Leg Curls:
90 x 12, 12, 12, 11, 11
Leg Extensions: *3 second negatives*
90 x 12, 11, 11, 11, 11, 11
Machine Lateral Raises:
85 x 10, 10, 10, 10, 9
Machine Preacher Curls:
70 x 11, 11, 10
Twisting Decline Situps:
15 x 11, 10, 10
-
9/16/23
167.8 lbs.
Cable Flyes:
30 x 10
55 x 11, 11, 10
Lat Prayers:
40 x 11, 11
Leg Press: *paused*
45/side x 10
145 x 9, 9, 9, 9, 8
BB Hip Thrusts:
205 x 7, 7, 7, 7, 6, 6
Leg Extensions: *3 second negative*
67.5 x 20, 19, 18
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
45 + 25 x 16, 16, 16
Supinating Bayesian Curls:
55 x 9, 9, 9, 8, 8
DB Overhead Triceps Extensions:
30 x 14, 14, 14, 14, 13
Roman Chair Leg Raises:
BW x 17, 17, 16
-
9/18/23
169.2 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 10, 10, 10, 10, 9, 9
Machine Incline Presses: *paused*
130 x 10
140 x 14, 14, 14, 14, 14
Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 9, 8
Back Extensions: *vertical DB*
25 x 12, 11, 11, 10, 9, 9
Leg Extensions: *3 second negatives*
90 x 12, 12, 12, 12, 12, 12
Seated DB Lateral Raises:
15s x 12, 12, 12, 11, 12
Abductor Machine:
95 x 10, 10, 11
Machine Leg Press Calf Raises: *paused*
190 x 20, 19
Twisting Situps:
W/ 15 x 7,(+1), 7(+1), 7(+1)
-
9/19/23
169.2 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 9, 8, 8, 8, 8
Neutral Grip DB Pushups: *paused*
BW x 12, 12, 12, 12, 12, 12
BB Hip Thrusts:
205 x 8, 8, 7, 7, 7, 7
Lat Pulldowns:
140 x 11, 11, 11, 10, 11
Leg Extensions: *new machine* *3 second negatives*
67.5 x 20, 19, 19
Standing Face Pulls:
40 x 12, 11, 11
Seated Face Pulls:
30 x 9, 9
Overhead Triceps Extension Machine:
70 x 12, 11
Roman Chair Leg Raises:
BW x 17, 17, 16
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 15
-
9/21/23
169.2 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 11, 11, 11, 10, 10
Seated Low Cable Rows:
90 x 12, 11, 11, 11
Machine Incline Presses: *paused*
130 x 10
190 x 7, 7, 7
Machine Chest-Supported Rows:
110 x 12, 11, 11, 10
Triceps Pushdowns: *rope*
70 x 11, 11, 11
Standing DB Curls:
25s x 11, 11, 11
Lying Leg Curls:
90 x 12, 11, 11, 11, 11
Leg Extensions: *3 second negatives*
90 x 13, 12, 12, 12, 12, 13
Machine Lateral Raises:
85 x 10, 10, 10, 10, 10
Machine Preacher Curls:
70 x 11, 11, 11
Twisting Situps:
W/ 15 x 7(+2), 7(+1), 7(+1)
-
9/23/23
167.2 lbs.
Cable Flyes:
30 x 10
55 x 11, 11, 11
Lat Prayers:
40 x 12, 12
Leg Press: *paused*
45/side x 10
145 x 9, 9, 9, 9, 9
BB Hip Thrusts:
205 x 8, 8, 8, 7, 7, 7
Leg Extensions: *3 second negative*
67.5 x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 9, 9, 8
Seated Calf Raises: *paused*
45 + 25 x 19, 19, 20
Supinating Bayesian Curls:
55 x 10, 9, 9, 8, 8
DB Overhead Triceps Extensions:
30 x 14, 14, 14, 14, 15
Roman Chair Leg Raises:
BW x 17
Decline Leg Raises:
BW x 9, 12
-
9/25/23
167.0 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 10, 10, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
140 x 15, 15, 14, 15, 14
Close Neutral Grip Pulldowns:
160 x 9, 9
Assisted Neutral Grip Chin-ups:
60 x 8, 8, 8
Back Extensions: *vertical DB*
25 x 10, 9, 9, 9, 8, 8
Leg Extensions: *3 second negatives*
90 x 13, 13, 13, 13, 13, 13
Seated DB Lateral Raises:
15s x 12, 12, 12, 12, 12
Abductor Machine:
95 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
190 x 20, 20
Twisting Situps:
W/ 15 x 7(+2), 7(+2), 7(+2)
-
9/26/23
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 8, 8, 8, 8
Neutral Grip DB Pushups: *paused*
BW x 13, 13 ,12, 11, 11, 10
BB Hip Thrusts:
205 x 8, 8, 7, 7, 7, 7
Lat Pulldowns:
140 x 11, 11, 11, 10, 10
Leg Extensions: *new machine* *3 second negatives*
67.5 x 20, 20, 20
Standing Face Pulls:
40 x 12, 12, 12, 12, 12
Cable Triceps Kickbacks:
10 x 12, 12
Roman Chair Leg Raises:
BW x 17, 17, 17
Machine Leg Press Calf Raises: *paused*
250 x 11, 11, 10
-
9/28/23
167.6 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 11, 11, 11, 11, 11
Seated Low Cable Rows:
90 x 9, 9, 9, 9
Machine Incline Presses: *paused*
130 x 10
190 x 9, 8, 8
Machine Chest-Supported Rows:
110 x 12, 11, 11, 11
Triceps Pushdowns: *rope*
70 x 12, 11, 11
Standing DB Curls:
25s x 12, 11, 11
Lying Leg Curls:
90 x 12, 12, 12, 12, 11
Leg Extensions: *3 second negatives*
90 x 14, 14, 14, 14, 13, 13
Machine Lateral Raises:
85 x 11, 11, 10, 10, 11
Machine Preacher Curls:
70 x 12, 11, 11
Twisting Situps:
W/ 15 x 8, 7(+1), 7(+1)
-
9/29/23
168.8 lbs.
Cable Flyes:
30 x 10
55 x 12, 11, 11
Lat Prayers:
40 x 13, 12
Leg Press: *paused*
45/side x 10
145/side x 10, 10, 9, 9, 9
BB Hip Thrusts:
205 x 8, 8, 8, 7, 7, 7
Leg Extensions: *3 second negative*
82.5 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 9, 9, 8
Seated Calf Raises: *paused*
45 + 25 x 20, 20, 21
Preacher Curls:
15/side x 13, 13, 12, 12, 12
DB Overhead Triceps Extensions:
30 x 15, 14, 14, 15, 14
Roman Chair Leg Raises:
BW x 18, 17, 17
-
10/2/23
165.2 lbs.
DB Romanian Deadlifts:
50s x 10
70s x 11, 9, 9, 8
High Incline DB Presses: *paused*
45s x 10
55s x 11, 10, 10
Assisted Neutral Grip Chin-ups:
25 x 9, 9, 8
Back Extensions: *vertical DB*
25 x 9, 8, 7, 7
Leg Extensions: *3 second negatives*
70 x 13, 13, 12, 13
Standing DB Lateral Raises:
15s x 13, 13, 13
DB Hip Abductions:
15 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
110 x 13, 13
Twisting Decline Situps:
BW x 9, 8, 9
On vacation and had not nearly the equipment selection that I normally do, so I figured it may not be a bad idea to take my deload two weeks early because of this. Planning on taking my next deload at its normally scheduled time.
-
10/3/23
164.6 lbs.
Machine Leg Press:
90 x 10
170 x 9, 9, 8
Neutral Grip DB Pushups: *paused*
BW x 14, 13, 13, 13
DB Hip Thrusts:
70 x 17, 16, 16, 16
Assisted Pullups:
40 x 10, 9, 9
Leg Extensions: *3 second negatives*
55 x 16, 15, 15
DB Rear Delt Flyes:
10s x 15, 14, 14
DB Triceps Kickbacks:
15s x 17, 17
Decline Leg Raises:
BW x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
150 x 10, 10, 10
-
10/5/23
168.8 lbs.
DB Romanian Deadlifts:
50s x 10
70s x 11, 10, 9
Machine Chest-Supported Low Rows:
70 x 11, 12, 13
High Incline DB Presses: *paused*
45s x 10
50s x 14, 12, 11
Machine Chest-Supported High Rows:
55 x 13, 12, 12
Machine Triceps Extensions:
55 x 12, 13, 13
Standing DB Curls:
25s x 12, 12, 12
Seated Leg Curls:
85 x 14, 13, 14
Leg Extensions: *3 second negatives*
70 x 13, 13, 13, 13
Standing DB Lateral Raises:
20s x 9, 9, 9
Machine Preacher Curls:
65 x 13, 14, 14
Twisting Decline Situps:
BW x 9, 9, 8 (+2)
-
10/6/23
170.6 lbs.
Machine Chets Flyes:
70 x 10
110 x 11, 11, 10
DB Lat Pullovers:
45 x 10, 9
Machine Leg Press: *paused*
90 x 10
150 x 13, 13, 13
DB Hip Thrusts:
70 x 17, 17, 17, 16
Leg Extensions: *3 second negative*
70 x 16
55 x 17, 17
Machine Leg Press Calf Raises: *paused*
170 x 8, 9, 8, 8, 8
90 x 15, 16, 16
Machine Preacher Curls:
85 x 9, 9, 9
DB Overhead Triceps Extensions:
30 x 15, 15, 14
Decline Leg Raises:
BW x 14, 13, 13
-
10/8/23
169.4 lbs.
DB Romanian Deadlifts:
45s x 12
70s x 10, 8, 8, 7, 7, 7
High Incline DB Presses: *paused*
45s x 10
55s x 10, 9, 8, 8, 8
Assisted Neutral Grip Chin-ups:
25 x 9, 9, 8, 8, 7
Back Extensions: *vertical DB*
25 x 9, 8, 8, 7
20 x 9, 10
Leg Extensions: *3 second negatives*
70 x 14, 13, 13, 13, 14, 13
Standing DB Lateral Raises:
15s x 13, 13, 13, 12, 12
DB Hip Abductions:
15 x 16, 16, 16
Machine Leg Press Calf Raises: *paused*
110 x 15, 14
Twisting Decline Situps:
BW x 9, 9, 9(+2)
The deload was over, but I was still on vacation. Made do with what I had.
-
10/11/23
165.4 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 10, 8, 8, 8
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 14, 13, 13, 13
BB Hip Thrusts:
205 x 8, 8, 8, 8, 7, 7
Assisted Pullups: *wide grip*
80 x 8, 8, 8, 8, 8
Leg Extensions: *3 second negatives*
67.5 x 20, 20, 20
Standing Face Pulls:
40 x 12, 12, 12, 12, 12
Cable Triceps Kickbacks:
20 x 8, 9
Roman Chair Leg Raises:
BW x 17, 17, 18
Machine Leg Press Calf Raises: *paused*
250 x 12, 11
Standing Calf Raises: *paused*
100 x 10
Back home and to regular training.
-
10/12/23
167.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 12, 12, 12, 11, 11
Seated Low Cable Rows:
90 x 11, 11, 10, 10
Machine Incline Presses: *paused*
130 x 10
190 x 10, 10, 9
Machine Chest-Supported Rows:
110 x 12, 12, 12, 11
Triceps Pushdowns: *rope*
70 x 11, 10, 9
Standing DB Curls:
25s x 12, 12, 13
Lying Leg Curls:
90 x 12, 12, 12, 12, 12
Leg Extensions: *3 second negatives*
90 x 15, 15, 14, 14, 14, 15
Machine Lateral Raises:
85 x 11, 11, 10, 11, 10
Machine Preacher Curls:
70 x 12, 12, 13
Twisting Situps:
W/ 15 x 8, 8, 8(+2)
-
10/14/23
168.4 lbs.
Cable Flyes:
30 x 10
55 x 12, 12, 12
Lat Prayers:
40 x 14, 13
Leg Press: *paused*
100/side x 10
145/side x 10, 10, 10, 9, 10
BB Hip Thrusts:
205 x 8, 8, 7, 7, 7, 7
Leg Extensions: *3 second negative*
82.5 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
45 + 35 x 16, 15, 17
Preacher Curls:
15/side x 15, 13, 13, 13, 13
DB Overhead Triceps Extensions:
30 x 15, 15, 14, 14, 15
Roman Chair Leg Raises:
BW x 18, 17, 17
-
10/16/23
167.8 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
145 x 6, 6, 6, 7, 6, 6
Machine Incline Presses: *paused*
130 x 10
140 x 15, 15, 15, 15, 14
Assisted Neutral Grip Chin-ups:
60 x 8, 8, 8, 8, 8
Back Extensions: *vertical DB*
25 x 10, 9, 10, 9, 8, 8
Leg Extensions: *3 second negatives*
90 x 15, 14, 13, 14, 13, 13
Seated DB Lateral Raises:
15s x 13, 12, 13, 12, 12
Abductor Machine:
95 x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
210 x 15, 15
Twisting Situps:
W/ 15 x 8, 8, 8
-
10/17/23
168.6 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10, 10, 9, 9, 9
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 13, 12, 12, 12
BB Hip Thrusts:
205 x 8, 8, 8, 8, 8, 7
Assisted Pullups: *wide grip*
80 x 9, 9, 8, 8, 9
Leg Extensions: *3 second negatives*
82.5 x 14, 14, 14
Standing Face Pulls:
40 x 13, 13, 12, 12, 12
Cable Triceps Kickbacks:
20 x 9, 9
Roman Chair Leg Raises:
BW x 19, 18, 18
Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12
-
10/19/23
169.2 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 12, 12, 12, 12, 12
Seated Low Cable Rows:
90 x 12, 12, 12, 12
Machine Incline Presses: *paused*
130 x 10
190 x 10, 10, 10
Machine Chest-Supported Rows:
110 x 12, 12, 12, 12
Triceps Pushdowns: *rope*
70 x 12, 12, 12
Standing DB Curls:
25s x 13, 13, 13
Lying Leg Curls:
90 x 12, 12, 12, 12, 13
Leg Extensions: *3 second negatives*
90 x 15, 15, 15, 15, 14, 14
Machine Lateral Raises:
85 x 11, 11, 10, 10, 10
Machine Preacher Curls:
70 x 13, 13, 12
Twisting Situps:
W/ 15 x 9, 9, 8
-
10/21/23
166.8 lbs.
Machine Chest Flyes:
70 x 10
7th from top x 13, 12, 13
Lat Prayers:
40 x 14, 14
Leg Press: *paused*
100/side x 10
145/side x 10, 10, 10, 10, 10
BB Hip Thrusts:
205 x 8, 8, 8, 8, 8, 8
Leg Extensions: *3 second negative*
82.5 x 15, 15, 16
Machine Leg Press Calf Raises: *paused*
270 x 10, 10, 9, 9, 9
Seated Calf Raises: *paused*
45 + 35 x 17, 17, 17
Preacher Curls:
15/side x 15, 14, 14, 14, 14
DB Overhead Triceps Extensions:
30 x 15, 15, 15, 15, 14
Roman Chair Leg Raises:
BW x 19, 19, 18
-
10/23/23
169.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
145 x 7, 7, 7, 7, 7, 6
Machine Incline Presses: *paused*
130 x 10
140 x 15, 15, 15, 15, 15
Assisted Neutral Grip Chin-ups:
60 x 9, 8, 8, 8, 8
Back Extensions: *vertical DB*
25 x 10, 9, 8, 8
Reverse Hyperextensions:
BW x 12, 11
Leg Extensions: *3 second negatives*
90 x 14, 13, 14, 13, 13, 14
Seated DB Lateral Raises:
15s x 13, 13, 13, 13, 13
Abductor Machine:
95 x 14, 13, 13
Machine Leg Press Calf Raises: *paused*
210 x 16, 16
Twisting Situps:
W/ 15 x 9(+1), 9, 9
-
10/24/23
169.4 lbs.
Hack Squats: *paused*
Carriage x 10
45 + 10/side x 10
Pendulum Squats: *paused*
2 45s x 6, 6, 6
45 + 35 x 7
Neutral Grip DB Pushups: *paused*
BW x 14, 13, 14, 10, 10, 10
BB Hip Thrusts:
205 x 7, 7, 7, 6, 6, 6
Assisted Pullups: *wide grip*
80 x 9, 9, 9, 8, 9
Leg Extensions: *3 second negatives*
82.5 x 14, 14, 14
Standing Face Pulls:
40 x 13, 13, 13, 13, 13
Cable Triceps Kickbacks:
20 x 10, 11
Roman Chair Leg Raises:
BW x 19, 19, 15
Machine Leg Press Calf Raises: *paused*
250 x 13, 12, 12
Experiencing some right knee pain today, so I switched to pendulum squats in efforts to work around it.
-
10/26/23
168.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 13, 12, 12, 12, 12
Seated Low Cable Rows:
90 x 13, 13, 12, 12
Machine Incline Presses: *paused*
130 x 10
190 x 11, 10, 10
T- Bar Chest Supported High Rows:
45 x 13, 13, 13, 13
Triceps Pushdowns: *rope*
70 x 12, 12, 12
Standing DB Curls:
30s x 9, 9, 9
Lying Leg Curls:
97.5 x 9, 9, 9, 9, 8
Leg Extensions: *3 second negatives*
90 x 15, 15, 13, 13, 13, 13
Machine Lateral Raises:
85 x 11, 11, 11, 11, 10
Machine Preacher Curls:
70 x 13, 13, 13
Twisting Situps:
W/ 15 x 9(+2), 9, 9(+1)
-
10/28/23
167.4 lbs.
Machine Chest Flyes:
70 x 10
7th from top x 14, 14, 14
Lat Prayers:
40 x 15, 14
Leg Press: *paused*
100/side x 10
145/side x 11, 10, 10, 10, 10
BB Hip Thrusts:
205 x 9, 8, 8, 8, 8, 8
Leg Extensions: *3 second negative*
82.5 x 16, 16, 16
Machine Leg Press Calf Raises: *paused*
270 x 10, 10, 10, 9, 9
Seated Calf Raises: *paused*
45 + 35 x 18, 18, 18
Preacher Curls:
15/side x 15, 15, 15, 15, 15
DB Overhead Triceps Extensions:
30 x 15, 15, 15, 15, 15
Roman Chair Leg Raises:
BW x 19, 19, 18
-
10/30/23
166.8 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
145 x 7, 7, 7, 7, 7, 6
Machine Incline Presses: *paused*
130 x 10
140 x 15, 15, 15, 15, 15
Assisted Neutral Grip Chin-ups:
60 x 9, 9, 9, 8, 8
Reverse Hyperextensions:
BW x 11, 11, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
90 x 15, 15, 15, 15, 15, 15
Seated DB Lateral Raises:
15s x 14, 13, 13, 13, 13
Abductor Machine:
95 x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
210 x 17, 16
Twisting Situps:
W/ 15 x 9(+2), 9(+2), 9
-
11/1/23
167.6 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 10, 10, 9, 8
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 12, 12, 12, 11
BB Hip Thrusts:
205 x 7, 7, 7, 7, 7, 7
Assisted Pullups: *wide grip*
80 x 10, 10, 10, 9, 9
Leg Extensions: *3 second negatives*
82.5 x 15, 15, 15
Standing Face Pulls:
40 x 14, 14, 13, 13, 13
Cable Triceps Kickbacks: *alt machine*
10 x 10, 10
Roman Chair Leg Raises:
BW x 19, 19, 19
Machine Leg Press Calf Raises: *paused*
250 x 13, 13, 13
Switched to the leg press because now my right (surgical) hip is giving me some trouble for the first time in several months. I'm thinking that this inflammation may be partially be the result of biking 46 miles on one of my off days a few days ago.
-
11/2/23
167.6 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 8, 8, 8, 8, 8
Seated Low Cable Rows:
110 x 8, 8, 7, 7
Machine Incline Presses: *paused*
130 x 10
210 x 6, 6, 6
T- Bar Chest Supported High Rows:
45 x 15, 15, 15, 15
Triceps Pushdowns: *rope*
70 x 13, 13, 13
Standing DB Curls:
30s x 10, 10, 10
Lying Leg Curls:
97.5 x 9, 9, 9, 9, 9
Leg Extensions: *3 second negatives*
90 x 15, 15, 15, 15, 15, 15
Machine Lateral Raises:
85 x 11, 11, 11, 11, 11
Machine Preacher Curls:
70 x 14, 14, 13
Twisting Situps:
W/ 15 x 10, 9(+1), 9(+2)
-
11/4/23
168.0 lbs.
Machine Chest Flyes:
70 x 10
7th from top x 15, 15, 15
Lat Prayers:
40 x 15, 15
Leg Press: *paused*
100/side x 10
170/side x 6, 6, 6, 6, 6
BB Hip Thrusts:
205 x 9, 9, 9, 9, 9, 9
Leg Extensions: *3 second negative*
90 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
270 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
45 + 35 x 19, 19, 19
Preacher Curls:
15/side x 16, 16, 15, 15, 15
DB Overhead Triceps Extensions:
30 x 16, 16, 15, 16, 15
Roman Chair Leg Raises:
BW x 20, 20, 19
-
11/6/23
166.4 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
145 x 7, 7, 7, 7, 7, 7
Machine Incline Presses: *paused*
130 x 10
160 x 12, 12, 12, 12, 11
Assisted Neutral Grip Chin-ups:
60 x 9, 9, 9, 9, 8
Reverse Hyperextensions:
BW x 11, 11, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
90 x 12, 11, 9, 9, 9, 10
Seated DB Lateral Raises:
15s x 14, 14, 14, 13, 14
Abductor Machine:
95 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
210 x 17, 17
Twisting Situps:
W/ 15 x 10, 9(+1), 9(+1)
-
11/7/23
167 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 10, 10, 9, 9, 9
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 14, 13, 12, 12
BB Hip Thrusts:
205 x 9, 8, 8, 8, 8, 8
Assisted Pullups: *wide grip*
80 x 10, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
82.5 x 16, 15, 16
Standing Face Pulls:
40 x 15
Seated Face Pulls:
30 x 9, 9, 9, 9
Cable Triceps Kickbacks: *alt machine*
10 x 10, 11
Roman Chair Leg Raises:
BW x 20, 20, 19
Machine Leg Press Calf Raises: *paused*
250 x 14, 14, 13
-
11/9/23
166 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 8, 8, 8, 8
Seated Low Cable Rows:
110 x 8, 8, 8, 7
Machine Incline Presses: *paused*
130 x 10
210 x 7, 7, 6
T- Bar Chest Supported High Rows:
45 x 16, 15, 15, 15
Triceps Pushdowns: *rope*
70 x 13, 13, 13
Standing DB Curls:
30s x 11, 10, 10
Lying Leg Curls:
97.5 x 10, 9, 9, 9, 9
Leg Extensions: *3 second negatives*
97.5 x 12, 12, 11, 10, 11, 12
Machine Lateral Raises:
85 x 12, 11, 11, 11, 11
Machine Preacher Curls:
70 x 13, 12, 12
Twisting Situps:
W/ 15 x 10, 10, 9
-
11/11/23
166.8 lbs.
Machine Chest Flyes:
70 x 10
7th from top x 15, 15, 16
Lat Prayers:
40 x 15, 15
Leg Press: *paused*
100/side x 10
170/side x 7, 7, 6, 6, 6
BB Hip Thrusts:
205 x 9, 9, 9, 10, 9, 9
Leg Extensions: *3 second negative*
82.5 x 16, 16, 16
Machine Leg Press Calf Raises: *paused*
270 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
45 + 35 x 20, 20, 19
Preacher Curls:
25/side x 10, 9, 8, 9, 9
DB Overhead Triceps Extensions:
35 x 12, 12, 12, 12, 12
Roman Chair Leg Raises:
BW x 20, 20, 20
-
11/12/23
166 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
145 x 8, 7, 7, 7, 7, 8
Machine Incline Presses: *paused*
130 x 10
160 x 12, 12, 12, 12, 12
Assisted Neutral Grip Chin-ups:
60 x 9, 9, 9, 9, 9
Reverse Hyperextensions:
BW x 11, 11, 11, 11, 10, 10
Leg Extensions: *3 second negatives*
97.5 x 12, 12, 12, 12, 12, 12
Seated DB Lateral Raises:
15s x 12, 13, 13, 13, 13
Abductor Machine:
95 x 15, 16, 15
Machine Leg Press Calf Raises: *paused*
210 x 18, 17
Twisting Situps:
W/ 15 x 10, 10, 10(+1)
-
11/14/23
168 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 10, 10, 9, 9, 9
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 14, 14, 13, 13
BB Hip Thrusts:
205 x 9, 9, 9, 9, 8, 8
Assisted Pullups: *wide grip*
80 x 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
82.5 x 16, 16, 16
Standing Face Pulls:
40 x 15, 14
Seated Face Pulls:
30 x 10, 9, 10
Cable Triceps Kickbacks: *alt machine*
10 x 11, 11
Roman Chair Leg Raises:
BW x 20, 18, 16
Machine Leg Press Calf Raises: *paused*
250 x 14, 14, 14
-
11/15/23
167 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 9, 8, 8
Seated Low Cable Rows:
110 x 8, 8, 8, 8
Machine Incline Presses: *paused*
130 x 10
210 x 7, 7, 7
T- Bar Chest Supported High Rows:
45 + 10 x 12, 12, 12, 12
Triceps Pushdowns: *rope*
70 x 13, 13, 11
Standing DB Curls:
30s x 11, 11, 11
Lying Leg Curls:
97.5 x 10, 10, 10, 10, 11
Leg Extensions: *3 second negatives*
97.5 x 12, 12, 12, 12, 12, 12
Standing DB Lateral Raises:
25s x 7, 7
20s x 9, 9, 9
Machine Preacher Curls:
70 x 13, 12, 12
Twisting Situps:
W/ 15 x 10(+1)
20 x 7(+2), 7(+3)
-
11/17/23
165.2 lbs.
Machine Chest Flyes:
70 x 10
8th from top x 12, 12, 12
Lat Prayers:
50 x 10, 10
Leg Press: *paused*
100/side x 10
170/side x 7, 7, 7, 7, 7
BB Hip Thrusts:
205 x 10, 9, 9, 8, 8, 8
Leg Extensions: *3 second negative*
82.5 x 17, 16, 16
Machine Leg Press Calf Raises: *paused*
290 x 6, 6, 6
285 x 6, 6
Seated Calf Raises: *paused*
45 + 35 x 20, 20, 20
Preacher Curls:
25/side x 10, 9, 9, 9, 9
DB Overhead Triceps Extensions:
35 x 13, 13, 12, 12, 12
Roman Chair Leg Raises:
BW x 20, 20, 20
-
11/19/23
165.4 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
145 x 8, 8, 8, 8, 8, 7
Incline DB Presses: *paused*
45s x 10
55s x 9, 9, 9, 9, 9
Assisted Neutral Grip Chin-ups:
30 x 8, 8, 8, 8, 8
Back Extensions:
25 x 10, 10, 8, 8, 8, 8
Leg Extensions: *3 second negatives*
60 x 13, 13, 13, 13, 13, 12
Seated DB Lateral Raises:
15s x 13, 13, 12, 12, 12
Abductor Machine:
140 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
80 x 11
60 x 15
Twisting Situps:
W/ 20 x 7(+1), 7(+1), 7(+3)
Was in a Planet Fitness and had to improvise with the equipment available.
-
11/20/23
167.4 lbs.
Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 8, 8, 8, 8, 7
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 11, 11, 11, 11
BB Hip Thrusts:
205 x 9, 9, 9, 8, 8, 8
Assisted Pullups: *wide grip*
80 x 11, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
82.5 x 17, 17, 17
Standing Face Pulls:
40 x 15, 15, 15, 14, 14
Cable Triceps Kickbacks:
20 x 11, 11
Roman Chair Leg Raises:
BW x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
250 x 15, 13, 13
-
11/22/23
166.6 lbs.
Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 8, 8, 8
Seated Low Cable Rows:
110 x 9, 8, 8, 8
Machine Incline Presses: *paused*
130 x 10
210 x 8, 8, 8
T- Bar Chest Supported High Rows:
45 + 10 x 13, 13, 13, 12
Triceps Pushdowns: *rope*
70 x 13, 14, 13
Standing DB Curls:
30s x 11, 12, 11
Lying Leg Curls:
97.5 x 11, 11, 10, 10, 10
Leg Extensions: *3 second negatives*
97.5 x 13, 13, 13, 13, 13, 13
Standing DB Lateral Raises:
25s x 7
20s x 9, 9, 9, 9
Machine Preacher Curls:
70 x 14, 13, 13
Twisting Situps:
20 x 8, 8, 8(+2)
-
11/24/23
164.4 lbs.
Machine Chest Flyes:
70 x 10
8th from top x 13, 13, 12
Lat Prayers:
50 x 11, 10
Leg Press: *paused*
100/side x 10
170/side x 10
180 x 8, 9, 9, 9
BB Hip Thrusts:
205 x 10, 10, 9, 9, 9, 9
Leg Extensions: *3 second negative*
82.5 x 18, 17, 17
Machine Leg Press Calf Raises: *paused*
285 x 7, 6, 6, 6, 6
Seated Calf Raises: *paused*
2 45s x 15, 15, 15
Preacher Curls:
25/side x 10, 10, 9, 9, 9
DB Overhead Triceps Extensions:
35 x 13, 13, 13, 13, 13
Roman Chair Leg Raises:
5/leg x 8, 8, 7
The bout of inflammation/achiness that I've had in my right hip for the past few weeks finally seems to be resolving.
-
11/26/23
164.6 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
145 x 8, 8, 8, 8, 8, 8
Machine Incline Presses: *paused*
130 x 10
170 x 10
180 x 8, 9, 9, 9
Assisted Neutral Grip Chin-ups:
60 x 10, 10, 9, 9, 9
Reverse Hyperextensions:
BW x 11, 11, 11, 11, 11, 10
Leg Extensions: *3 second negatives*
97.5 x 14, 14, 13, 13, 13, 13
Seated DB Lateral Raises:
15s x 13, 13, 13, 13, 13
Abductor Machine:
100 x 9, 9, 9
Machine Leg Press Calf Raises: *paused*
210 x 18, 18
Twisting Situps:
15 x 10(+2)
20 x 8(+3), 8(+3)
-
11/27/23
167.0 lbs.
Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 8, 8, 8, 8, 8
Neutral Grip DB Pushups: *paused*
BW x 14, 14, 14, 14, 14, 13
BB Hip Thrusts:
205 x 9, 9, 9, 9, 9, 9
Assisted Pullups: *wide grip*
80 x 11, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
82.5 x 17, 18
Alternate Leg Extension:
90 x 13
Standing Face Pulls:
40 x 15, 15, 15, 15, 15
Cable Triceps Kickbacks:
20 x 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 8, 8, 8
Machine Leg Press Calf Raises: *paused*
250 x 15, 14, 13
