Printable View
2/24/24
161.6 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 11
Machine Incline Presses: *paused*
130 x 10
200 x 8, 8, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 8
Back Extensions:
25 x 10, 10, 9, 9
Leg Extensions: *3 second negatives*
100 x 15, 14, 13, 14
Seated DB Lateral Raises:
10s x 16, 16, 16
Abductor Machine:
100 x 12, 12, 11
Machine Leg Press Calf Raises: *paused*
230 x 18, 17
Twisting Cable Crunches:
120 x 10, 9, 9(+1)
First session of the deload
2/26/24
163.2 lbs.
Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 9, 10, 9
Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 13, 12
Hip Thruster:
45 + 25/side x 7, 7, 6, 7
Assisted Wide Grip Pullups:
70 x 10, 10, 9
Nordic Leg Extensions:
BW x 7, 7, 6
Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 14
Cable Triceps Kickbacks:
15 x 13, 12
Weighted Roman Chair Leg Raises:
5/leg x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
270 x 13, 13, 13
2/27/24
161.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9
Seated Low Cable Rows:
110 x 12, 12, 11
Machine Incline Presses: *paused*
130 x 10
150 x 15, 14, 13
HS Seated High Rows:
45 + 25/side x 15, 14, 13
Triceps Pushdowns: *v-bar*
50 x 15, 15, 14
Machine Hammer Preacher Curls:
30 x 15, 15, 15
Lying Leg Curls:
70 x 13, 13, 13
Leg Extensions: *3 second negatives* *alt machine*
100 x 13, 14, 13, 14
Standing DB Lateral Raises:
15s x 16, 15, 15
Machine Preacher Curls:
70 x 15, 14, 13
Twisting Cable Crunches:
120 x 10, 10, 9
2/29/24
160 lbs.
Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 11, 12, 11
DB Lat Pullovers:
45 x 10, 9
Machine Leg Press: *paused*
190 x 10
350 x 8, 8, 8
Hip Thruster:
45 + 25/side x 7, 7, 7, 6
Nordic Leg Extensions:
BW x 7, 7, 6
Machine Leg Press Calf Raises: *paused*
300 x 8, 8, 8, 7, 8
Seated Calf Raises: *paused*
2 45s + 15 x 14, 14, 14
Cable Curls:
80 x 12, 12, 12
Cable Overhead Triceps Extensions:
50 x 11, 10, 10
Weighted Roman Chair Leg Raises:
5/leg x 13, 13, 13
Really liking my gym's new hip thruster machine! It's going to be so nice not having a chronically bruised pelvis.
3/2/24
159.6 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 10, 10, 9
Machine Incline Presses: *paused*
130 x 10
200 x 9, 9, 9, 9, 8
Assisted Neutral Grip Chin-ups:
40 x 9, 8, 8, 7, 7
Back Extensions:
25 x 10, 10, 10, 9, 10, 9
Leg Extensions: *3 second negatives*
100 x 14, 14, 13, 14, 14, 14
Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 15
Abductor Machine:
100 x 11, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 18, 17
Twisting Cable Crunches:
120 x 10, 9(+1), 9(+1)
Back from the deload.
3/4/24
160.8 lbs.
Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 9, 9, 9, 9, 8
Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 12, 13, 13, 12
Hip Thruster:
45 + 25/side x 7, 7, 7, 7, 6, 6
Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 9
Nordic Leg Extensions:
BW x 7, 7, 7
Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 15, 15, 15
Cable Triceps Kickbacks:
15 x 12, 11
Weighted Roman Chair Leg Raises:
5/leg x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
270 x 13, 13, 13
3/5/24
160.8 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 9, 9, 9, 9
Seated Low Cable Rows:
110 x 12, 12, 11, 11
Machine Incline Presses: *paused*
130 x 10
150 x 15, 14, 14
HS Seated High Rows:
45 + 25/side x 15, 14, 14, 13
Triceps Pushdowns: *v-bar*
50 x 15, 14, 14
Machine Hammer Preacher Curls:
30 x 16, 15, 15
Lying Leg Curls:
70 x 13, 13, 13, 13, 13
Leg Extensions: *3 second negatives* *alt machine*
100 x 13, 14, 14, 14, 14, 14
Standing DB Lateral Raises:
15s x 15, 15, 15, 14, 14
Machine Preacher Curls:
70 x 14, 13, 13
Twisting Cable Crunches:
120 x 10, 9, 9(+1)
3/7/24
159.8 lbs.
Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 12, 12, 12
DB Lat Pullovers:
45 x 10
Cable Lat Pullovers:
50 x 10
Machine Leg Press: *paused*
190 x 10
350 x 8, 8, 7, 7, 7
Hip Thruster:
45 + 25/side x 7, 7, 7, 7, 7, 6
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 14, 14, 14
Cable Curls:
80 x 13, 13, 13, 13, 13
Cable Overhead Triceps Extensions:
50 x 11, 12, 11, 11, 11
Weighted Roman Chair Leg Raises:
5/leg x 14, 14, 14
3/8/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 9, 9, 9, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 8, 8, 8, 8
Back Extensions:
25 x 10, 10, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 13, 14, 14
Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 16
Abductor Machine:
100 x 12, 12, 11
Machine Leg Press Calf Raises: *paused*
230 x 18, 18
Twisting Cable Crunches:
120 x 10, 10, 9(+1)
3/11/24
159.6 lbs.
Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 x 8, 8, 7
35 x 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 7, 7
Hip Thruster:
45 + 25/side x 8, 8, 8, 7, 7, 7
Assisted Wide Grip Pullups:
70 x 10, 10, 10, 9, 9
Nordic Leg Extensions:
BW x 7, 7, 6
Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 15, 15, 15
Cable Triceps Pushdowns:
60 x 8, 8
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
270 x 10
250 x 11, 10
Standing Calf Raises: *paused*
80 x 11, 10
This is the first session after ending the diet. I plan to gain to 163-164 or so by the end of the year. Perceived weak points are calves and triceps, and I will modify my programming slightly to target these, specifically with the substitution of five sets of side delt work in my first session of the week with five additional sets of triceps and the addition of two extra sets of calves in the second. Depending on recovery and response, I may add some more calf work even still. They have been exceptionally stubborn over the past several years.
3/12/24
160.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9
Seated Low Cable Rows:
110 x 12, 12, 12, 12
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 13
HS Seated High Rows:
45 + 10/side x 16
45 + 25/side x 14, 15, 12
Triceps Pushdowns: *v-bar*
50 x 15, 14, 14
Machine Hammer Preacher Curls:
40 x 12, 12, 12
Lying Leg Curls:
70 x 14, 14, 14, 14, 13
Leg Extensions: *3 second negatives* *alt machine*
100 x 15, 14, 14, 14, 14, 14
Seated DB Lateral Raises:
10s x 17, 17, 16, 16, 16
Machine Preacher Curls:
70 x 14, 15, 14
Twisting Cable Crunches:
120 x 10, 10, 10
3/14/24
160 lbs.
Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 12, 12, 12
Cable Lat Pullovers:
50 x 11, 11
Machine Leg Press: *paused*
350 x 9, 8, 8, 8, 8
Hip Thruster:
45 + 25/side x 8, 8, 8, 8, 7, 8
Nordic Leg Extensions:
BW x 8, 7, 6
Machine Leg Press Calf Raises: *paused*
300 x 9, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 15, 14, 14
Cable Curls:
80 x 14
60 x 11, 11
50 x 14, 14
Cable Overhead Triceps Extensions:
50 x 12, 12, 11, 11, 12
Weighted Roman Chair Leg Raises:
5/leg x 14, 14, 14
3/15/24
160 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 9, 9, 9, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 8, 8, 8
Back Extensions:
25 x 10, 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 14, 14
DB Skullcrushers:
15s x 12, 12, 12, 12, 12
Abductor Machine:
100 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 18, 18
Twisting Cable Crunches: *standing*
55 x 8, 9, 8
3/18/24
160 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 9, 9, 9, 9, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 7
Hip Thrusters:
45 + 25/side x 8, 8, 8, 8, 8, 7
Assisted Wide Grip Pullups:
70 x 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 7, 7, 6
Machine Rear Delt Flyes:
Hole on 5 x 11, 11, 12, 12, 11
Cable Triceps Pushdowns:
60 x 9, 8
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12, 11, 11
3/19/24
160 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9
Seated Low Cable Rows:
110 x 12, 10, 10, 9
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 14
HS Seated High Rows:
45 + 25/side x 15, 14, 14, 13
Triceps Pushdowns: *v-bar*
70 x 11
50 x 15, 13
Machine Hammer Preacher Curls:
40 x 13, 12, 12
Lying Leg Curls:
70 x 14, 14, 14, 14, 13
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 12, 12
Seated DB Lateral Raises:
10s x 17, 17, 16, 16, 16
Machine Preacher Curls:
70 x 14, 13, 13
Twisting Cable Crunches: *standing*
55 x 9, 9
Twisting Cable Crunches:
120 x 10(+1)
3/21/24
160 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 13, 13, 13
Cable Lat Pullovers:
50 x 12, 11
Machine Leg Press: *paused*
350 x 9, 9, 9, 8, 8
Hip Thruster:
45 + 25/side x 8, 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 7, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 15, 15, 14
Cable Curls:
50 x 15, 15, 15, 14, 14
Cable Overhead Triceps Extensions:
50 x 12, 12, 12, 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 13, 13
3/22/24
160 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 10, 10, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 9, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 8
Back Extensions:
25 x 11, 11, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 14, 14
DB Skullcrushers:
15s x 13, 12, 12, 12, 12
Abductor Machine:
100 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 116, 16
Twisting Cable Crunches: *standing*
55 x 10, 9, 10
3/24/24
158.4 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 9, 9, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 8
Hip Thrusters:
45 + 25/side x 9, 8, 8, 8, 8, 8
Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Rear Delt Flyes:
Hole on 5 x 12, 12, 12, 12, 11
Cable Triceps Pushdowns:
60 x 10, 8
Weighted Roman Chair Leg Raises:
5/leg x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12, 12, 12
3/25/24
159.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 9
Seated Low Cable Rows:
110 x 12, 12, 10, 10
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 14
HS Seated High Rows:
45 + 25/side x 15, 15, 14, 14
Triceps Pushdowns: *v-bar*
50 x 15, 15, 13
Machine Hammer Preacher Curls:
40 x 12, 12, 12
Lying Leg Curls:
70 x 14, 14, 14, 13, 13
Leg Extensions: *3 second negatives*
100 x 15, 15, 14, 14, 14, 13
Seated DB Lateral Raises:
10s x 17, 17, 17, 16, 16
Machine Preacher Curls:
70 x 14, 12, 12
Twisting Cable Crunches:
120 x 10, 10, 10
3/27/24
159.8 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 14, 13, 13
Cable Lat Pullovers:
50 x 12, 12
Machine Leg Press: *paused*
350 x 8, 8, 8, 8, 8
Hip Thruster:
45 + 25/side x 9, 9, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 9, 9, 7, 6, 6
Seated Calf Raises: *paused*
2 45s + 15 x 15, 12, 12
Cable Curls:
50 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
3/28/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9
Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 9
Back Extensions:
25 x 11, 11, 10, 10, 11, 10
Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 13, 14, 14
DB Skullcrushers:
15s x 13, 13, 12, 12, 12
Abductor Machine:
100 x 12, 11, 11
Machine Leg Press Calf Raises: *paused*
230 x 17, 17
Twisting Cable Crunches: *standing*
55 x 11, 10, 10
3/31/24
159.8 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10, 9, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 8, 8, 8, 8, 8
Hip Thrusters:
45 + 25/side x 9, 9, 8, 8, 8, 8
Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Rear Delt Flyes:
Hole on 5 x 13, 12, 12, 12, 12
Cable Triceps Pushdowns:
30 x 9, 9
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 13, 12, 12, 12, 12
4/1/24
159.2 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10
Seated Low Cable Rows:
110 x 13, 12, 12, 11
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 15
HS Seated High Rows:
45 + 25/side x 15, 15, 14, 14
Triceps Pushdowns: *v-bar*
50 x 15, 14, 14
Machine Hammer Preacher Curls:
40 x 14, 13, 12
Lying Leg Curls:
70 x 13, 14, 14, 13, 13
Leg Extensions: *3 second negatives*
100 x 15, 15, 14, 14, 14, 14
Seated DB Lateral Raises:
10s x 17, 17
12s x 12, 12, 13
Machine Preacher Curls:
70 x 13, 12, 12
Twisting Cable Crunches:
120 x 11, 11, 8
4/3/24
159.2 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 13
Cable Lat Pullovers:
50 x 13, 12
Machine Leg Press: *paused*
350 x 9, 8, 8, 8, 8
Hip Thruster:
45 + 25/side x 9, 9, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Leg Press Calf Raises: *paused*
300 x 7, 7, 6, 6
290 x 6
Seated Calf Raises: *paused*
2 45s + 15 x 15, 13, 13
Cable Curls:
50 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 13, 13
4/5/24
159 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9
Neutral Grip Pulldowns:
120 x 8, 8, 8, 8, 8
Back Extensions:
25 x 11, 10, 10, 10, 10, 9
Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 15, 15, 15
DB Skullcrushers:
15s x 13, 13, 13, 12, 12
Abductor Machine:
100 x 12, 12, 11
Machine Leg Press Calf Raises: *paused*
230 x 17, 13
Twisting Cable Crunches:
120 x 11, 11, 10
4/7/24
161 lbs.
High Bar Smith Machine Squats: *paused*
135 x 10
185 x 8, 8, 7, 6
175 x 8
Smith Machine Floor Presses: *paused*
135 x 10
155 x 7, 6, 6, 6
145 x 8, 8
Hip Thrusters:
45 + 25/side x 9, 8, 8, 8, 8, 9
Underhand Lat Pulldowns:
99 x 11, 10, 10, 10, 11
Nordic Leg Extensions:
BW x 8, 8, 8
Machine Rear Delt Flyes:
75 x 9
60 x 11, 11, 10, 10
Cable Triceps Pushdowns:
16.5 x 12, 12
Decline Leg Raises:
BW x 8, 8, 8
Standing Calf Raises: *paused*
90 x 11, 11, 9
75 x 10, 10
Visiting my old hometown gym so using different equipment.
4/9/24
160.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 9
Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 15
HS Seated Neutral Grip High Rows:
45 + 25/side x 13, 13, 11, 11
T-Bar Rows:
45 + 10 x 11, 10, 10, 9
Triceps Pushdowns: *v-bar*
50 x 14, 11, 11
Machine Hammer Preacher Curls:
40 x 14, 13, 13
Lying Leg Curls:
70 x 14, 14, 14, 14, 13
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 13, 13, 12
Seated DB Lateral Raises:
12s x 13, 13, 13, 13, 12
Machine Preacher Curls:
70 x 13, 11, 11
Twisting Cable Crunches: *standing*
55 x 10( +1), 8(+1), 8(+1)
4/10/24
159.8 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 14
Cable Lat Pullovers:
50 x 13, 12
Machine Leg Press: *paused*
350 x 9, 9, 8, 8, 8
Hip Thruster:
45 + 25/side x 9, 9, 9, 8, 8, 8
Nordic Leg Extensions:
BW x 7, 7, 7
Machine Leg Press Calf Raises: *paused*
290 x 7
Standing Calf Raises: *paused*
80 x 7, 7, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 15, 14, 13
Cable Curls:
60 x 12, 12, 12, 12, 12
Cable Overhead Triceps Extensions:
50 x 13, 13, 13, 13, 12
Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 13
4/12/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 11, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 9, 9, 9
Neutral Grip Pulldowns:
120 x 9, 8, 8, 8, 8
Back Extensions:
25 x 11, 11, 11, 11, 10, 10
Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 15, 15, 15
DB Skullcrushers:
15s x 13, 13, 12, 12, 12
Abductor Machine:
100 x 12, 12, 12
Standing Calf Raises: *paused*
40 x 15, 15
Twisting Cable Crunches:
120 x 11, 11, 10
4/14/24
159.8 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10, 10, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 8, 8, 8, 8
Hip Thrusters:
45 + 25/side x 9, 9, 9, 9, 9, 8
Underhand Grip Lat Pulldowns:
100 x 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 8, 7
Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 13, 13, 12
Cable Triceps Pushdowns:
30 x 9, 9
Weighted Roman Chair Leg Raises:
5/leg x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
250 x 13, 13, 12, 12, 12
4/15/24
159.8 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
170 x 12, 12, 11
HS Seated Neutral Grip High Rows:
45 + 25/side x 12, 12, 12, 11
T-Bar Rows:
45 + 10 x 12, 12, 12, 12
Triceps Pushdowns: *v-bar*
50 x 14, 13, 13
Machine Hammer Preacher Curls:
40 x 14, 14, 13
Lying Leg Curls:
70 x 14, 13, 13, 13, 13
Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 13, 14
Seated DB Lateral Raises:
12s x 13, 13, 13, 13, 13
Machine Preacher Curls:
70 x 13, 13, 12
Twisting Cable Crunches:
120 x 11, 10
Decline Twisting Situps:
10 x 7(+1)
4/17/24
160.4 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 15, 14, 14
Cable Lat Pullovers:
50 x 13, 12
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 7, 7, 7, 6
Hip Thruster:
45 + 25/side x 9, 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 8, 7, 7
Standing Calf Raises: *paused*
80 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 12, 12, 11
Cable Curls:
60 x 13, 13, 13, 13, 12
Cable Overhead Triceps Extensions:
50 x 13, 13, 13, 13, 12
Decline Leg Raises:
BW x 11, 10, 10
4/19/24
160.8 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 11, 10, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9
Neutral Grip Pulldowns:
120 x 9, 9, 8, 8, 8
Back Extensions:
25 x 11, 11, 11, 10, 10, 10
Leg Extensions: *3 second negatives*
110 x 12, 12, 11, 11, 11, 10
DB Skullcrushers:
15s x 13, 13, 13, 13, 12
Abductor Machine:
100 x 13, 13, 12
Standing Calf Raises: *paused*
40 x 16, 14
Decline Twisting Situps:
10 x 8, 7(+1), 7(+1)
4/21/24
158.8 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10, 10, 10, 9, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 9, 8, 8
Hip Thrusters:
45 + 25/side x 9, 9, 9, 9, 9, 9
Underhand Grip Lat Pulldowns:
100 x 9, 9, 8, 9, 8
Nordic Leg Extensions:
BW x 8, 7, 6
Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 12, 11, 10
Cable Triceps Pushdowns:
30 x 10, 10
Decline Leg Raises:
BW x 11, 11, 10
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 9, 9
4/22/24
159.6 lbs.
Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10
Machine Incline Presses: *paused*
130 x 10
170 x 12, 12, 11
HS Seated Neutral Grip High Rows:
45 + 25/side x 12, 12, 12, 12
T-Bar Rows:
45 + 10 x 12, 12, 12, 12
Triceps Pushdowns: *v-bar*
50 x 14, 14, 13
Machine Hammer Preacher Curls:
40 x 14, 14, 14
Lying Leg Curls:
70 x 14, 14, 14, 14, 14
Leg Extensions: *3 second negatives*
100 x 14, 10, 10, 10, 10, 10
Seated DB Lateral Raises:
12s x 13, 13, 14, 13, 13
Machine Preacher Curls:
70 x 14, 13, 12
Decline Twisting Situps:
10 x 8, 8, 8
4/24/24
159.0 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 15, 15, 15
Cable Lat Pullovers:
50 x 13, 13
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 7, 7, 6
Hip Thruster:
45 + 25/side x 10, 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 8, 7, 7
Standing Calf Raises: *paused*
80 x 9, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 12, 12, 12
Cable Curls:
60 x 13, 13, 13, 13, 13
Cable Overhead Triceps Extensions:
40 x 13, 13, 13, 12, 12
Decline Leg Raises:
BW x 11, 11, 11
4/26/24
159.4 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 11, 11, 10
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 10, 9
Neutral Grip Pulldowns:
120 x 9, 9, 9, 9, 8
Back Extensions:
25 x 11, 11, 11, 11, 11, 10
Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 11, 11, 10
DB Skullcrushers:
15s x 13, 13, 13, 13, 13
Abductor Machine:
100 x 13, 13, 13
Standing Calf Raises: *paused*
40 x 16, 15
Decline Twisting Situps:
10 x 8, 8, 8(+1)
4/28/24
160.6 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10, 10, 10, 10, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 9, 9, 8
Hip Thrusters:
45 + 25/side x 10, 10, 10, 9, 9, 9
Underhand Grip Lat Pulldowns:
100 x 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 8, 7, 6
Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 13, 12, 12
Cable Triceps Pushdowns:
30 x 10, 10
Decline Leg Raises:
BW x 12, 12, 10
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 9, 9
4/29/24
157.6 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 6, 6, 6, 6, 6
Machine Incline Presses: *paused*
130 x 10
170 x 12, 12, 12
HS Seated Neutral Grip High Rows:
45 + 25/side x 13, 12, 12, 12
T-Bar Rows:
45 + 10 x 8, 8, 8, 8
Triceps Pushdowns: *v-bar*
50 x 14, 14, 12
Rope Hammer Curls:
70 x 13, 13, 14
Lying Leg Curls:
70 x 14, 14, 13, 13, 13
Leg Extensions: *3 second negatives*
100 x 12, 12, 11, 11, 12, 11
Seated DB Lateral Raises:
12s x 13, 14, 14, 14, 13
Machine Preacher Curls:
70 x 13, 10, 10
Decline Twisting Situps:
10 x 9, 9, 8
5/1/24
159.6 lbs.
HS Machine Chest Flyes:
70 x 10
8th from top x 15, 15, 15
Cable Lat Pullovers:
50 x 14, 13
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 7, 7
Hip Thruster:
45 + 25/side x 10, 10, 10, 10, 9, 9
Nordic Leg Extensions:
BW x 8, 8, 8
Standing Calf Raises: *paused*
80 x 9, 9, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 13, 12, 12
Cable Curls:
60 x 13, 14, 14, 13, 13
Cable Overhead Triceps Extensions:
40 x 15, 13, 13, 14, 13
Decline Leg Raises:
BW x 13, 12, 12
5/2/24
159.2 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 11, 11, 11
Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 10, 10
Neutral Grip Pulldowns:
120 x 9, 9, 9, 9, 9
Back Extensions:
25 x 12, 11, 11, 11, 11, 11
Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 11, 11, 12
DB Skullcrushers:
15s x 14, 14, 13, 12, 13
Abductor Machine:
100 x 14, 13, 13
Standing Calf Raises: *paused*
40 x 16, 16
Decline Twisting Situps:
10 x 9, 8(+1), 8(+1)
5/5/24
159.8 lbs.
Pendulum Squats: *paused*
Carriage x 10
35 x 10
Plate-loaded Squat Machine: *paused*
45 + 25/side x 9, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 9, 9, 9
Hip Thrusters:
45 + 25/side x 10, 10, 10, 10, 10, 9
Underhand Grip Lat Pulldowns:
100 x 10, 10, 10, 9, 9
Nordic Leg Extensions:
BW x 8, 7, 7
Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 13, 13, 12
Cable Triceps Pushdowns:
30 x 11, 10
Decline Leg Raises:
BW x 12, 12, 11
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 9, 9
5/6/24
158.6 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 7, 6, 6, 6, 6
Machine Incline Presses: *paused*
130 x 10
170 x 13, 13, 12
HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 14, 13, 12
T-Bar Rows:
45 + 25 x 9, 8, 8, 8
Triceps Pushdowns: *v-bar*
50 x 14, 14, 13
Cable Hammer Curls:
40 x 13, 14, 15
Lying Leg Curls:
70 x 14, 14, 14, 14, 14
Leg Extensions: *3 second negatives*
100 x 13, 12, 12, 12, 12, 12
Seated DB Lateral Raises:
15s x 9, 9, 8, 9, 9
Machine Preacher Curls:
70 x 13, 13, 12
Decline Twisting Situps:
10 x 10, 9, 8 (+2)
5/8/24
159.6 lbs.
HS Machine Chest Flyes:
70 x 10
9th from top x 10, 10, 10
Cable Lat Pullovers:
50 x 14, 14
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 7, 7, 7
Hip Thrusters:
45 + 25/side x 10, 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 8, 8
Standing Calf Raises: *paused*
80 x 9, 9, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 13, 13, 13
Cable Curls:
60 x 14, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
40 x 14, 14, 14, 14, 14
Decline Leg Raises:
BW x 13, 13, 13
5/10/24
160.4 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 12, 12, 12, 12, 11, 11
Machine Incline Presses: *paused*
130 x 10
200 x 11, 11, 10, 10, 10
Neutral Grip Pulldowns:
120 x 10, 10, 10, 9, 9
Back Extensions:
25 x 11, 12, 11, 11, 11, 11
Leg Extensions: *3 second negatives*
110 x 12, 12, 11, 12, 12, 12
DB Skullcrushers:
15s x 15, 13, 13, 13, 13
Abductor Machine:
100 x 14, 14, 14
Standing Calf Raises: *paused*
40 x 17, 17
Decline Twisting Situps:
10 x 10, 10, 10
5/12/24
159.4 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 10, 10, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 8, 8, 7, 8, 7
Hip Thrusters:
45 + 25/side x 10, 10, 10, 10, 10, 10
Underhand Grip Lat Pulldowns:
100 x 10, 10, 10, 10, 9
Nordic Leg Extensions:
BW x 8, 8, 8
Machine Rear Delt Flyes:
Hole on 5 x 14, 14, 14, 14, 14
Cable Triceps Pushdowns:
30 x 11, 11
Decline Leg Raises:
BW x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 9, 10, 9
5/13/24
158.6 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 7, 7, 6, 6, 6
Machine Incline Presses: *paused*
130 x 10
170 x 14, 13, 13
HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 14, 13, 13
T-Bar Rows:
45 + 25 x 9, 9, 9, 8
Triceps Extension Machine:
30 x 14, 14, 14
Cable Hammer Curls:
40 x 15, 14, 15
Lying Leg Curls:
70 x 15, 14, 14, 14, 14
Leg Extensions: *3 second negatives*
100 x 14, 13, 13, 13, 13, 13
Seated DB Lateral Raises:
15s x 9, 9, 9, 9, 9
Machine Preacher Curls:
80 x 8, 8, 8
Decline Twisting Situps:
10 x 10, 9, 9
5/15/24
158.6 lbs.
HS Machine Chest Flyes:
70 x 10
9th from top x 11, 11, 11
Cable Lat Pullovers:
50 x 13, 12
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 8, 7
Hip Thrusters:
2 45s/side x 6, 6, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 8, 8, 7
Standing Calf Raises: *paused*
80 x 9, 9, 8, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 14, 13, 13
Cable Curls:
60 x 15, 15, 14, 14, 13
Cable Overhead Triceps Extensions:
40 x 15, 15, 14, 14, 14
Decline Leg Raises:
BW x 12, 12, 12
5/16/24
158.6 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 12, 12, 12, 12, 12, 12
Machine Incline Presses: *paused*
130 x 10
200 x 11, 11, 11, 11, 10
Neutral Grip Pulldowns:
120 x 10, 10, 10, 9, 9
Back Extensions:
25 x 12, 10, 10, 9, 9, 9
Leg Extensions: *3 second negatives*
110 x 12, 12, 11, 11, 11, 11
DB Skullcrushers:
15s x 14, 14, 13, 13, 13
Abductor Machine:
100 x 15, 14, 14
Standing Calf Raises: *paused*
40 x 18, 17
Decline Twisting Situps:
10 x 11, 10, 10
5/18/24
159.2 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 10, 10, 10, 10, 10
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 9, 9, 9, 9, 9
Hip Thrusters:
2 45s/side x 6, 6, 6, 6, 6, 6
Underhand Grip Lat Pulldowns:
100 x 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 8, 8
Machine Rear Delt Flyes:
Hole on 5 x 15, 14, 14, 14, 14
Cable Triceps Pushdowns:
30 x 12, 11
Decline Leg Raises:
BW x 14, 14, 13
Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 10, 9