
10/14/21
166 lbs.
HS Chest Flies:
90 x 10
135 x 16, 14, 14
Machine Lat Pullovers:
140 x 15, 15
Belted Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 10
DB Hip Thrusts:
110 x 11, 11, 11, 11, 11, 11
Leg Extensions:
180 x 13, 13, 13
Standing Calf Raises: *paused*
180 x 11, 11, 11, 11, 10
Seated Calf Raises: *paused*
2 45s x 13, 13, 12
Machine Preacher Curls:
120 x 9, 9, 9, 9, 9
Cable Overhead VBar Triceps Extensions:
70 x 10, 10, 9, 10, 10
Twisting Decline Situps:
30 x 13, 13, 12(+1)

10/17/21
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 13, 13, 12, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 14, 13
Back Extensions:
45 x 11, 11, 11, 10, 10, 10
Cable Wide Grip Pulldowns:
80 x 11, 11, 11, 11, 12
Leg Extensions:
160 x 16, 16, 16, 16, 16, 17
Face Pulls:
40 x 13, 13, 13, 13, 13
Abductor Machine:
150 x 13, 13, 13
Standing Calf Raises: *paused*
150 x 18, 18
Roman Chair Leg Raises:
BW x 15, 15, 15

10/18/21
165.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 8, 8, 8, 8, 8, 7
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 18, 18, 18, 18, 18
DB Hip Thrusts:
110 x 12, 12, 12, 12, 12, 12
Neutral Close Grip Pulldowns:
150 x 16, 16, 16, 16, 15
Leg Extensions:
180 x 14, 14, 13
Seated DB Hammer Curls:
30s x 18, 18, 17, 17, 17
Triceps Pushdowns:
50 x 17, 17
Twisting Weighted Situps:
BW + 30 x 13, 13, 13
Standing Calf Raises: *paused*
165 x 18, 17, 17

10/20/21
165.6 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 8, 8, 8, 8, 8
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 11, 11, 11, 10, 11
Back Extensions:
45 x 11, 11, 11, 11, 10, 10.75
TBar Low Rows:
45 x 15, 15, 15, 15, 14
Seated Leg Curls:
130 x 12, 12, 12, 11, 11
Leg Extensions:
160 x 17, 17, 17, 16, 16, 17
Wide Grip Upright Rows:
80 x 14, 14, 14, 14, 13
Incline DB Curls:
20s x 18, 18, 17
Roman Chair Leg Raises:
BW x 16, 15, 15

10/21/21
164.4 lbs.
HS Chest Flies:
90 x 10
135 x 16, 15, 15
Machine Lat Pullovers:
140 x 15, 13
Belted Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 11
DB Hip Thrusts:
110 x 13, 13, 13, 13, 13, 13
Leg Extensions:
180 x 14, 14, 14
Standing Calf Raises: *paused*
180 x 11, 11, 11, 11, 12
Seated Calf Raises: *paused*
2 45s x 13, 12, 12
Machine Preacher Curls:
120 x 10, 10, 9, 9, 9
Cable Overhead VBar Triceps Extensions:
70 x 10, 10, 10, 10, 11
Twisting Decline Situps:
30 x 14, 13, 13

10/24/21
163 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 13, 13, 13, 13, 13, 13
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 13, 12
Back Extensions:
45 x 11, 11, 11, 11, 11, 10
Cable Wide Grip Pulldowns:
80 x 12, 12, 11, 11, 12
Leg Extensions:
160 x 17, 17, 15, 15, 16, 16
Face Pulls:
40 x 14, 14, 14, 13, 13
Abductor Machine:
150 x 14, 13, 13
Standing Calf Raises: *paused*
150 x 19, 19
Roman Chair Leg Raises:
BW x 16, 16, 16

10/25/21
163.0 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 8, 8, 8, 8, 8, 8
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 20, 19, 19, 19, 19
DB Hip Thrusts:
110 x 14, 14, 14, 14, 13, 13
Neutral Close Grip Pulldowns:
150 x 16, 16, 16, 16, 16
Leg Extensions:
180 x 15, 14, 14
Seated DB Hammer Curls:
30s x 18, 18, 18, 18, 17
Triceps Pushdowns:
50 x 18, 17
Twisting Weighted Situps:
BW + 30 x 14, 14, 13
Standing Calf Raises: *paused*
165 x 18, 18, 18

10/27/21
165.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 9, 9, 8, 8, 8
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 11, 11, 11, 11, 11
Back Extensions:
45 x 12, 12, 11, 11, 11, 11
TBar Low Rows:
45 x 15, 15, 15, 15, 15
Seated Leg Curls:
130 x 12, 12, 12, 12, 11
Leg Extensions:
160 x 17, 17, 17, 17, 17, 17
DB Upright Rows:
25s x 9, 9, 8, 8, 8
Incline DB Curls:
20s x 18, 18, 18
Roman Chair Leg Raises:
BW x 17, 17, 16.5

10/28/21
165.8 lbs.
HS Chest Flies:
90 x 10
135 x 16, 15, 12
Machine Lat Pullovers:
140 x 15, 14
Belted Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 11
DB Hip Thrusts:
110 x 14, 14, 14, 14, 14, 14
Leg Extensions:
180 x 15, 15, 14.75
Standing Calf Raises: *paused*
180 x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s x 13, 13, 12
Machine Preacher Curls:
120 x 10, 10, 10, 10, 10
Cable Overhead VBar Triceps Extensions:
70 x 11, 11, 11, 11, 11
Twisting Decline Situps:
30 x 14, 8, 8
Regressed on my situps here.

10/31/21
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 14, 14, 13, 13, 13, 13
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 14, 13
Back Extensions:
45 x 12, 12, 12, 11, 11, 10.75
Cable Wide Grip Pulldowns:
80 x 12, 12, 12, 12, 11
Leg Extensions:
160 x 18, 18, 17, 17, 17, 17
Face Pulls:
40 x 14, 14, 14, 14, 13
Abductor Machine:
150 x 14, 14, 15
Standing Calf Raises: *paused*
150 x 20, 20
Roman Chair Leg Raises:
BW x 17, 17, 16

11/1/21
167.4 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 8, 8, 8
Leg Press: *paused*
45/side x 10
2 45s + 25/side x 20, 20, 20, 20, 20
DB Hip Thrusts:
110 x 16, 15, 15, 15, 15, 15
Neutral Close Grip Pulldowns:
150 x 17, 16, 16, 16, 16
Leg Extensions:
180 x 15, 15, 14
Seated DB Hammer Curls:
30s x 18, 18, 18, 18, 17.75
Triceps Pushdowns:
50 x 18, 18
Twisting Weighted Situps:
BW + 30 x 14, 14, 14
Standing Calf Raises: *paused*
165 x 19, 19, 18

11/3/21
168.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 9, 9, 9, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 11, 11, 11
Back Extensions:
45 x 12, 12, 12, 12, 12, 12
TBar Low Rows:
45 + 15 x 12, 12, 12, 12, 12
Seated Leg Curls:
130 x 12, 12, 12, 12, 12
Leg Extensions:
160 x 18, 18, 17, 18, 17, 18
Wide Grip Cable Upright Rows:
80 x 14, 14, 14, 14, 14
Incline DB Curls:
20s x 19
30s x 10, 10
Roman Chair Leg Raises:
BW x 17, 17, 17

11/4/21
168.2 lbs.
HS Chest Flies:
90 x 10
135 x 16, 15, 15
Machine Lat Pullovers:
140 x 15, 14
Belted Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 12
DB Hip Thrusts:
120 x 12, 12, 12, 12, 12, 12
Leg Extensions:
180 x 15, 15, 15
Standing Calf Raises: *paused*
210 x 8, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s x 13, 13, 13
Machine Preacher Curls:
120 x 11, 11, 11, 10, 10
Cable Overhead VBar Triceps Extensions:
70 x 12, 12, 11, 11, 11
Twisting Decline Situps:
30 x 15, 15, 13
Surgical (right) hip has been bothering me some over the past week. Hoping that it soon subsides.

11/7/21
165.2 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 14, 14, 14, 14, 14
Low Bar Good Mornings:
125 x 9
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 15, 14
Back Extensions:
55 x 8, 8, 8, 8, 8, 8
Cable Wide Grip Pulldowns:
80 x 12, 12, 12, 12, 12
Leg Extensions:
160 x 18, 18, 18, 18, 18, 17
Face Pulls:
40 x 14, 14, 14, 14, 14
Abductor Machine:
150 x 15, 15, 15
Standing Calf Raises: *paused*
180 x 15, 14
Roman Chair Leg Raises:
BW x 18, 18, 17

11/8/21
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 9, 9, 7
Leg Press: *paused*
45/side x 10
3 45s/side x 13, 13, 13, 12, 12
DB Hip Thrusts:
120 x 13, 12, 13, 13, 13, 12
Neutral Close Grip Pulldowns:
150 x 17, 17, 16, 16, 16
Leg Extensions:
180 x 15, 15, 15
Seated DB Hammer Curls:
30s x 18, 18, 18, 18, 19
Triceps Pushdowns:
50 x 19, 18
Twisting Weighted Situps:
BW + 30 x 15, 15, 14
Standing Calf Raises: *paused*
165 x 19, 19, 19

11/10/21
166.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 9, 9, 9, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 11, 11
Back Extensions:
55 x 9, 9, 9, 8, 8, 8
TBar Low Rows:
45 + 15 x 13, 13, 12, 12, 12
Seated Leg Curls:
130 x 13, 13, 12, 13, 12
Leg Extensions:
160 x 18, 18, 18, 18, 18, 18
Wide Grip Cable Upright Rows:
80 x 15, 15, 14, 14, 14
Incline DB Curls:
30s x 11, 10, 10
Roman Chair Leg Raises:
BW x 18, 18, 18

11/11/21
166.8 lbs.
HS Chest Flies:
90 x 10
150 x 12, 11, 12
Machine Lat Pullovers:
140 x 15, 15
Belted Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 8, 8
DB Hip Thrusts:
120 x 13, 13, 13, 13, 13, 12
Leg Extensions:
190 x 12, 12, 11.75
Standing Calf Raises: *paused*
210 x 8, 9, 9, 9, 8
Seated Calf Raises: *paused*
2 45s x 14, 15, 14
Machine Preacher Curls:
120 x 11, 11, 11, 11, 11
Cable Overhead VBar Triceps Extensions:
70 x 12, 12, 12, 12, 12
Twisting Decline Situps:
30 x 15, 15, 14

11/14/21
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 15, 15, 16, 14
Nautilus Incline Presses:
25/side x 10
70/side x 16, 16, 15
Back Extensions:
55 x 10, 9, 9, 9
Cable Wide Grip Pulldowns:
80 x 13, 13, 13
Leg Extensions:
160 x 19, 19, 18, 19
Face Pulls:
40 x 16, 16, 16
Abductor Machine:
150 x 16, 16, 16
Standing Calf Raises: *paused*
180 x 15, 15
Roman Chair Leg Raises:
BW x 19, 18, 18.75
First session of the deload week.

11/15/21
164.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 14, 14, 14
DB Hip Thrusts:
120 x 14, 14, 14, 14
Neutral Close Grip Pulldowns:
150 x 18, 18, 17
Leg Extensions:
190 x 12, 13, 14
Seated DB Hammer Curls:
30s x 19, 19, 18
Triceps Pushdowns:
50 x 19, 19
Twisting Cable Crunches:
110 x 11, 12, 12 (+2)
Standing Calf Raises: *paused*
165 x 20, 20, 20

11/17/21
166.6 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 11, 10, 11
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 13, 12
Back Extensions:
55 x 10, 10, 10, 10
TBar Low Rows:
45 + 15 x 14, 14, 13
Seated Leg Curls:
130 x 14, 14, 14
Leg Extensions:
160 x 19, 19, 17
Wide Grip Cable Upright Rows:
80 x 16, 16, 16
Incline DB Curls:
30s x 11, 11, 12
Roman Chair Leg Raises:
BW x 19, 19, 19.25

11/18/21
167.4 lbs.
HS Chest Flies:
90 x 10
150 x 12, 12, 11
Machine Lat Pullovers:
140 x 16, 15
Belted Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9
DB Hip Thrusts:
120 x 15, 14, 15
Leg Extensions:
190 x 14, 14, 13
Standing Calf Raises: *paused*
210 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s x 15, 15, 14
Machine Preacher Curls:
120 x 12, 12, 12
Cable Overhead VBar Triceps Extensions:
70 x 13, 13, 13
Twisting Cable Crunches:
110 x 12, 12, 12(+2)

11/20/21
167.4 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 15, 15, 15, 14, 14, 14
Nautilus Incline Presses:
25/side x 10
70/side x 15, 15, 15, 14, 14, 14
Back Extensions:
55 x 9, 9, 9, 9, 9, 9
Cable Wide Grip Pulldowns:
100 x 9, 9, 9, 9, 9
Leg Extensions:
160 x 19, 19, 18, 18, 18, 19
Face Pulls:
40 x 15, 15, 15, 15, 15
Abductor Machine:
150 x 17, 16, 18
Standing Calf Raises: *paused*
180 x 16, 15
Roman Chair Leg Raises:
BW x 20, 20, 19

11/22/21
165.6 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 9, 9, 8
Leg Press: *paused*
45/side x 10
3 45s/side x 14, 14, 14, 14, 14
DB Hip Thrusts:
120 x 13, 13, 13, 13, 13, 13
Neutral Close Grip Pulldowns:
150 x 17, 17, 17, 17, 16
Leg Extensions:
190 x 12, 13, 14
Seated DB Hammer Curls:
30s x 19, 19, 19, 19, 19
Triceps Pushdowns:
50 x 20, 20
Twisting Cable Crunches:
110 x 13, 12(+1), 13(+2)
Standing Calf Raises: *paused*
180 x 16, 16, 15

11/24/21
166.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 11
Back Extensions:
55 x 10, 10, 10, 9, 9, 9
TBar Low Rows:
45 + 15 x 13, 13, 13, 13, 13
Seated Leg Curls:
130 x 13, 13, 13, 12, 13
Leg Extensions:
160 x 19, 19, 19, 19, 19, 18
Dumbbell Upright Rows:
25s x 9, 9, 9, 9, 9
Incline DB Curls:
30s x 12, 12, 11
Roman Chair Leg Raises:
BW x 20, 20, 20

11/25/21
163.6 lbs.
HS Chest Flies:
90 x 10
150 x 12, 12, 11
Machine Lat Pullovers:
155 x 9, 10
Belted Squats:
45/side x 10
2 45s + 25/side x 9, 9, 8, 8, 8
DB Hip Thrusts:
120 x 14, 13, 13, 13, 13, 13
Leg Extensions:
190 x 14, 14, 14
Standing Calf Raises: *paused*
210 x 9, 9, 9, 9, 10
Seated Calf Raises: *paused*
2 45s x 15, 14, 14
Machine Preacher Curls:
120 x 11, 11, 11, 11, 12
Cable Overhead VBar Triceps Extensions:
70 x 13, 13, 13, 13, 12
Twisting Cable Crunches:
110 x 13, 13, 12(+1)

11/28/21
167.6 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 10/side x 15, 15, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
70/side x 16, 15, 15, 15, 15
Back Extensions:
55 x 10, 10, 10, 10, 10, 9
Cable Wide Grip Pulldowns:
100 x 10, 10, 10, 10, 9
Leg Extensions:
160 x 19, 19, 19, 19, 19, 19
Face Pulls:
40 x 16, 16, 16, 15, 16
Abductor Machine:
150 x 18, 17, 19
Standing Calf Raises: *paused*
180 x 16, 16
Roman Chair Leg Raises:
BW+5/leg x 8, 9, 9
Bringing the ankle weights out for the roman chair leg raises since my reps are getting too high for my liking.

11/29/21
166.8 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 9, 9, 9, 9, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 15, 15, 15, 15, 16
DB Hip Thrusts:
120 x 14, 14, 14, 14, 14, 14
Neutral Close Grip Pulldowns:
150 x 17, 17, 17, 17, 17
Leg Extensions:
190 x 15, 14, 14
Seated DB Hammer Curls:
30s x 20, 17, 17, 17, 17
Triceps Pushdowns:
60 x 8, 8
Twisting Cable Crunches:
110 x 13, 13, 13 (+2)
Standing Calf Raises: *paused*
180 x 16, 16, 16

12/1/21
165.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 9
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12
Back Extensions:
55 x 10, 10, 10, 10, 10, 10
TBar Low Rows:
45 + 15 x 14, 14, 13, 13, 13
Seated Leg Curls:
130 x 13, 13, 13, 12, 13
Leg Extensions:
160 x 20, 20, 19, 19, 19, 20
Dumbbell Upright Rows:
25s x 10, 10, 9, 9, 9
Incline DB Curls:
30s x 12, 12, 11.25
Roman Chair Leg Raises:
BW+5/leg x 9, 9, 9.25

12/2/21
164.4 lbs.
HS Chest Flies:
90 x 10
150 x 12, 12, 12
Machine Lat Pullovers:
155 x 10, 11
Hack Squats:
45/side x 10
2 45s/side x 9, 9, 9, 8, 8
DB Hip Thrusts:
120 x 15, 15, 14, 14, 14, 14
Leg Extensions:
190 x 13, 15, 15
Standing Calf Raises: *paused*
210 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
2 45s x 15, 15, 15
Machine Preacher Curls:
120 x 12, 12, 12, 12, 13
Cable Overhead VBar Triceps Extensions:
70 x 13, 13, 13, 13, 13
Twisting Cable Crunches:
110 x 14, 14, 14 (+2)
Switching from belted squats to hack squats since these are beginning to feel stale.

12/5/21
165.2 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 11
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 12
Back Extensions:
55 x 11, 10, 10, 10, 10, 10
Cable Wide Grip Pulldowns:
100 x 10, 10, 10, 10, 10
Leg Extensions:
160 x 20, 20, 20, 20, 19, 19
Face Pulls:
60 x 9, 9, 9, 8, 9
Abductor Machine:
150 x 19, 18, 18
Standing Calf Raises: *paused*
180 x 17, 17
Roman Chair Leg Raises:
BW+5/leg x 10, 9, 9

12/6/21
165.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 8, 8, 8
Leg Press: *paused*
45/side x 10
3 45s/side x 16, 16, 16, 16, 16
DB Hip Thrusts:
120 x 15, 15, 15, 15, 14, 13
Neutral Close Grip Pulldowns:
150 x 18, 17, 17, 18, 17
Leg Extensions:
190 x 15, 15, 15
Seated DB Hammer Curls:
30s x 19, 18, 14, 15, 15
Triceps Pushdowns:
60 x 9, 9
Twisting Cable Crunches:
110 x 15, 15, 15(+1)
Standing Calf Raises: *paused*
180 x 17, 16, 16

12/8/21
166.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 10
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12
Back Extensions:
55 x 11, 11, 10, 10, 10, 10
TBar Low Rows:
45 + 15 x 14, 14, 14, 14, 13
Seated Leg Curls:
130 x 13, 13, 13, 13, 13
Leg Extensions:
160 x 20, 20, 20, 20, 20, 19
Dumbbell Upright Rows:
25s x 10, 10, 10, 10, 9
Incline DB Curls:
30s x 12, 12, 12
Roman Chair Leg Raises:
BW+5/leg x 10, 10, 10

12/9/21
165.8 lbs.
HS Chest Flies:
90 x 10
150 x 13, 12, 12
Machine Lat Pullovers:
155 x 11, 11
Hack Squats:
45/side x 10
2 45s/side x 10, 9, 9, 9, 9
DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 14.25
Leg Extensions:
190 x 15, 15, 15
Standing Calf Raises: *paused*
210 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s x 15, 15, 16
Machine Preacher Curls:
45 x 13, 13, 13, 13, 13
Cable Overhead VBar Triceps Extensions:
70 x 14, 13, 13, 13, 13
Twisting Cable Crunches:
110 x 15, 15, 15(+2)

12/12/21
166.6 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 13
Back Extensions:
55 x 11, 11, 10, 10, 10, 10
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 10, 10
Leg Extensions:
160 x 20, 20, 20, 20, 20, 20
Face Pulls:
60 x 9, 9, 9, 9, 9
Abductor Machine:
150 x 19, 19, 19
Standing Calf Raises: *paused*
180 x 18, 17
Roman Chair Leg Raises:
BW+5/leg x 11, 11, 11

12/13/21
165.2 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 9, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 17, 17, 17, 17, 16
DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 15
Neutral Close Grip Pulldowns:
150 x 18, 18, 18, 17, 17
Leg Extensions:
200 x 11, 10, 10
Seated DB Hammer Curls:
30s x 19, 19, 19, 19, 20
Triceps Pushdowns:
60 x 10, 9
Twisting Cable Crunches:
130 x 10, 9, 9(+1)
Standing Calf Raises: *paused*
180 x 17, 17, 17

12/15/21
166.2 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 10, 10, 10, 9.5
Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 8, 8, 8, 8, 8
Back Extensions:
55 x 11, 11, 11, 10, 10, 10
TBar Low Rows:
45 + 15 x 14, 14, 14, 14, 14
Seated Leg Curls:
130 x 14, 13, 14, 13, 14
Leg Extensions:
160 x 20, 20, 20, 20, 20, 21
Dumbbell Upright Rows:
25s x 10, 10, 10, 10, 10
Incline DB Curls:
30s x 12, 13, 12
Roman Chair Leg Raises:
BW+5/leg x 12, 11, 11

12/16/21
166.2 lbs.
DB Flies:
15s x 10
30s x 9
25s x 13, 13
Machine Lat Pullovers:
155 x 12, 11
Hack Squats:
45/side x 10
2 45s/side x 10, 10, 10, 10, 10
DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 15
Leg Extensions:
200 x 11, 11, 11
Standing Calf Raises: *paused*
210 x 11, 10, 11, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 10
Machine Preacher Curls:
45 x 14, 14, 14, 13, 15
Cable Overhead VBar Triceps Extensions:
70 x 14, 14, 14, 13, 13
Twisting Cable Crunches:
140 x 7, 7
130 x 10 (+2)
Switching from machine flies to DB flies

12/19/21
165.8 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 12, 12, 13, 12, 12
Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 12, 12, 12
Back Extensions:
55 x 11, 11, 11, 11, 10, 10
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 10
Leg Extensions:
180 x 15, 15, 15, 15, 15, 16
Face Pulls:
60 x 10, 9, 10, 9, 9
Abductor Machine:
150 x 20, 20, 19
Standing Calf Raises: *paused*
180 x 18, 18
Roman Chair Leg Raises:
BW+5/leg x 12, 12, 11

12/20/21
163.0 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 8
Leg Press: *paused*
45/side x 10
3 45s/side x 17, 17, 17, 17, 18
DB Hip Thrusts:
130 x 9, 9, 8, 8, 8, 8
Neutral Close Grip Pulldowns:
150 x 18, 17, 17, 17, 17
Leg Extensions:
200 x 12, 12, 12
Seated DB Hammer Curls:
30s x 20, 20, 20, 20, 18
Triceps Pushdowns:
60 x 8, 8
Twisting Cable Crunches:
130 x 11, 11, 10 (+1)
Standing Calf Raises: *paused*
180 x 15, 15, 15

12/22/21
167.8 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 10, 10, 10, 10
Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 9, 8, 8, 8, 8
Back Extensions:
55 x 11, 11, 11, 11, 11, 11
TBar Low Rows:
45 + 15 x 15, 14, 14, 14, 14
Seated Leg Curls:
130 x 14, 14, 14, 13, 13
Leg Extensions:
180 x 16, 16, 16, 15, 15, 15
Dumbbell Upright Rows:
25s x 11, 11, 11, 10, 10
Incline DB Curls:
35s x 8, 8, 7
Roman Chair Leg Raises:
BW+5/leg x 12, 12, 12

12/24/21
166.0 lbs.
DB Flies:
15s x 10
25s x 14, 13, 13
Machine Lat Pullovers:
155 x 12, 12
Hack Squats:
45/side x 10
2 45s/side x 11, 10, 10, 11, 10
DB Hip Thrusts:
130 x 9, 9, 9, 9, 9, 9
Leg Extensions:
12 x 12, 12, 11
Machine Calf Raises: *paused*
220 x 12, 11, 11, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 9, 11, 11
Supinating DB Curls:
35s x 8, 7, 7, 7, 7
Cable Overhead VBar Triceps Extensions:
7 x 9, 9, 8, 8, 9
Twisting Cable Crunches:
130 x 11, 11, 11(+1)
Lifted in a different gym than normal for part of this session so the weights/reps are different.

12/25/21
166.0 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 13, 13, 12, 12, 12
Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 13, 12, 12
Back Extensions:
55 x 12, 12, 12, 11, 11, 11
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 10
Leg Extensions:
180 x 16, 16, 16, 16, 16, 15
Face Pulls:
60 x 10, 10, 10, 10, 10
Abductor Machine:
150 x 20, 20, 20
Standing Calf Raises: *paused*
180 x 19, 18
Roman Chair Leg Raises:
BW+5/leg x 13, 13, 12

12/27/21
165.0 lbs.
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 9
Leg Press: *paused*
45/side x 10
3 45s/side x 18, 18, 18, 18, 18
DB Hip Thrusts:
130 x 10, 10, 9, 9, 9, 9
Neutral Close Grip Pulldowns:
150 x 18, 18, 17, 15, 15
Leg Extensions:
200 x 13, 13, 12.25
Seated DB Hammer Curls:
30s x 20, 20, 20, 20, 20
Triceps Pushdowns:
60 x 10, 10
Twisting Cable Crunches:
130 x 12, 11(+1), 11(+1)
Standing Calf Raises: *paused*
180 x 18, 17, 17

12/28/21
163.4 lbs.
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 11, 10, 10, 10
Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 9, 9, 9, 8, 8
Back Extensions:
55 x 12, 12, 12, 12, 12, 11
TBar Low Rows:
45 + 15 x 15, 14, 13, 14, 14
Seated Leg Curls:
130 x 14, 14, 13, 12, 12
Leg Extensions:
180 x 16, 16, 16, 16, 16, 16
Dumbbell Upright Rows:
25s x 11, 11, 11, 11, 11
Incline DB Curls:
35s x 8, 8, 8
Roman Chair Leg Raises:
BW+5/leg x 13, 13, 13

12/30/21
164.8 lbs.
DB Flies:
15s x 10
25s x 14, 14, 12
Machine Lat Pullovers:
155 x 13, 12
Hack Squats:
45/side x 10
2 45s/side x 11, 11, 11, 10, 10
DB Hip Thrusts:
130 x 10, 10, 10, 10, 9, 9
Leg Extensions:
200 x 13, 12, 12.75
Standing Calf Raises: *paused*
210 x 11, 11, 11, 11, 10
Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 11
Machine Preacher Curls:
45 x 15, 15, 15, 15, 15
Cable Overhead VBar Triceps Extensions:
70 x 14, 14, 14, 14, 14
Twisting Cable Crunches:
130 x 12, 12, 11(+2)

1/2/22
164.0 lbs.
Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13
Romanian Deadlifts:
155 x 11, 9, 9, 9, 9
Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 13, 13, 13
Back Extensions:
55 x 12, 12, 12, 12, 12, 12
Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 11
Leg Extensions:
180 x 17, 17, 16, 16, 16, 16
Face Pulls:
60 x 11, 11, 11, 11, 10
Abductor Machine:
170 x 16, 14, 14
Standing Calf Raises: *paused*
180 x 19, 19
Roman Chair Leg Raises:
BW+5/leg x 14, 14, 13.25
Switching to regular Romanian deadlifts with a barbell because machine RDLs are beginning to feel stale.

1/3/22
164.0 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 18, 18
Neutral Close Grip Pulldowns:
150 x 18, 18, 18, 18, 18
DB Hip Thrusts:
130 x 10, 10, 9, 9, 9, 9
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 10, 10
Leg Extensions:
200 x 13, 13, 13
Seated DB Hammer Curls:
30s x 20, 17
Rope Hammer Curls:
70 x 14, 16, 15
Triceps Pushdowns:
60 x 11, 11
Twisting Cable Crunches:
130 x 12, 12, 11(+1)
Standing Calf Raises: *paused*
180 x 18, 18, 17
I think I'm going to start doing back work first since I feel that it's not progressing as well as some of my other body parts.

1/5/22
164.0 lbs.
Romanian Deadlifts:
95 x 10
165 x 8, 8, 8, 8, 7
TBar Low Rows:
45 + 15 x 15, 15, 14, 14, 14
Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 9, 7, 7, 7
Back Extensions:
55 x 12, 12, 12, 12, 12, 12
Seated Leg Curls:
130 x 14, 14, 13, 13, 14
Leg Extensions:
180 x 17, 17, 17, 17, 16, 17
Dumbbell Upright Rows:
25s x 12, 11, 11, 12, 12
Incline DB Curls:
35s x 9, 9, 8
Roman Chair Leg Raises:
BW+5/leg x 14, 13, 13.25

1/6/22
165.8 lbs.
DB Flies:
15s x 10
25s x 14, 14, 13
Machine Lat Pullovers:
155 x 13, 12
Hack Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 11
DB Hip Thrusts:
130 x 11, 11, 11, 10, 11, 11
Leg Extensions:
200 x 14, 13, 13
Standing Calf Raises: *paused*
210 x 11, 11, 11, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 12, 11, 11
Machine Preacher Curls:
45 x 16, 16, 15, 16, 16
Overhead Cambered Bar Triceps Extensions:
40 x 11, 10, 10, 9, 9
Twisting Cable Crunches:
130 x 12, 12, 12 (+2)

1/9/22
165.2 lbs.
Romanian Deadlifts:
95 x 10
145 x 12, 12, 11, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 14, 13, 13, 10, 10
Back Extensions:
65 x 8, 8, 8, 8, 8, 8
Cable Wide Grip Pulldowns:
100 x 13, 12, 12, 12, 11
Leg Extensions:
180 x 17, 17, 17, 17, 17, 18
Face Pulls:
60 x 11, 11, 11, 11, 11
Abductor Machine:
170 x 16, 15, 14.5
Standing Calf Raises: *paused*
180 x 20, 19
Roman Chair Leg Raises:
BW+5/leg x 14, 14, 14.25