
1/10/22
167.0 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 19, 18
Neutral Close Grip Pulldowns:
150 x 19, 19, 18, 18, 18
DB Hip Thrusts:
130 x 11, 11, 11, 11, 11, 11
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 9, 9, 9, 8
Leg Extensions:
200 x 14, 14, 13
Rope Hammer Curls:
70 x 15, 15, 14, 14, 15
Triceps Pushdowns:
60 x 12, 11
Twisting Cable Crunches:
130 x 13, 13(+1), 13(+2)
Standing Calf Raises: *paused*
180 x 18, 18, 17

1/12/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
165 x 8, 8, 8, 8, 8
TBar Rows:
45 + 15 x 15, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 8, 8
Back Extensions:
65 x 9, 9, 9, 8, 8, 8
Seated Leg Curls:
130 x 14, 14, 14, 14, 13
Leg Extensions:
180 x 17, 17, 18, 17, 18, 16
Dumbbell Upright Rows:
25s x 12, 12, 12, 12, 12
Incline DB Curls:
35s x 9, 9, 8.25
Roman Chair Leg Raises:
BW+5/leg x 15, 14, 14

1/13/22
166.2 lbs.
DB Flies:
15s x 10
25s x 14, 14, 13
Machine Lat Pullovers:
155 x 13, 13
Hack Squats:
45/side x 10
2 45s/side x 12, 11, 11, 11, 11
DB Hip Thrusts:
130 x 12, 12, 12, 11, 11, 11
Leg Extensions:
200 x 14, 14, 14.5
Standing Calf Raises: *paused*
210 x 12, 12, 12, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 11
Machine Preacher Curls:
45 + 15 x 12, 12, 12, 12, 12
Overhead Cambered Bar Triceps Extensions:
40 x 10, 10, 10, 10, 10
Twisting Cable Crunches:
130 x 13, 13, 12(+1)

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

1/17/22
165.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 19, 19
Underhand Grip Pulldowns:
150 x 19, 19, 19, 19, 19
DB Hip Thrusts:
130 x 12, 12, 12, 12, 12, 12
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Leg Extensions:
200 x 15, 15, 14
Rope Hammer Curls:
70 x 15, 15, 16, 15, 16
Triceps Pushdowns:
60 x 12, 12
Twisting Cable Crunches:
130 x 13, 13, 13(+2)
Standing Calf Raises: *paused*
180 x 18, 18, 18

1/18/22
Romanian Deadlifts:
95 x 10
165 x 9, 9, 8, 8, 8
TBar Rows:
45 + 15 x 16, 15, 15, 15, 15
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 8
Back Extensions:
65 x 9, 9, 9, 9, 9, 9
Seated Leg Curls:
130 x 14, 14, 14, 13.75, 12
Leg Extensions:
180 x 18, 17, 17, 17, 17, 18
Dumbbell Upright Rows:
25s x 12, 12, 12, 12, 12
Incline DB Curls:
35s x 9, 9, 9
Roman Chair Leg Raises:
BW+5/leg x 15, 15, 15

1/20/22
167.2 lbs.
DB Flies:
15s x 10
25s x 14, 14, 14
Cable Lat Pullovers:
100 x 12, 12
Hack Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 11
DB Hip Thrusts:
130 x 13, 13, 12, 12, 12, 12
Leg Extensions:
200 x 15, 15, 15
Standing Calf Raises: *paused*
210 x 12, 12, 12, 12, 11
Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 12
Machine Preacher Curls:
45 + 15 x 13, 12, 12, 12, 12
Overhead Cambered Bar Triceps Extensions:
40 x 11, 11, 10, 10, 10
Twisting Cable Crunches:
130 x 14, 14, 14(+1)

1/23/22
166.0 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 13, 13, 12
Cable Wide Grip Pulldowns:
120 x 9, 8, 7
Nautilus Incline Presses:
25/side x 10
80/side x 14, 13, 12
Back Extensions:
65 x 10, 10, 9, 9.5
Leg Extensions:
180 x 19, 19, 19, 19
Face Pulls:
60 x 13, 13, 13
Abductor Machine:
190 x 10
170 x 16, 16
Standing Calf Raises: *paused*
180 x 20, 20
Roman Chair Leg Raises:
BW+5/leg x 16, 15, 16
Beginning of the deload week.

1/24/22
165.2 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 20, 20, 20
Underhand Grip Pulldowns:
150 x 20, 17, 17
DB Hip Thrusts:
130 x 14, 14, 14, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10
Leg Extensions:
200 x 15, 15, 16
Rope Hammer Curls:
70 x 16, 16, 17
Triceps Pushdowns:
60 x 13, 13
Twisting Cable Crunches:
130 x 15
150 x 8(+1), 8(+1)
Standing Calf Raises: *paused*
180 x 19, 19, 19

1/26/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
165 x 10, 10, 9
TBar Rows:
45 + 15 x 17, 16, 16
Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 9
Back Extensions:
65 x 10, 10, 10, 10
Seated Leg Curls:
130 x 15, 15, 15
Leg Extensions:
180 x 19, 20, 19, 19
Dumbbell Upright Rows:
30s x 9, 9, 9
Incline DB Curls:
35s x 10, 9, 9
Roman Chair Leg Raises:
BW+5/leg x 16, 16, 16

1/27/22
167.2 lbs.
DB Flies:
15s x 10
25s x 15, 14, 15
Cable Lat Pullovers:
100 x 13, 14
Hack Squats:
45/side x 10
2 45s/side x 13, 13, 13
DB Hip Thrusts:
130 x 15, 15, 15, 14.5
Leg Extensions:
200 x 16, 16, 16.5
Standing Calf Raises: *paused*
210 x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 14, 13, 14
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12
Twisting Cable Crunches:
150 x 9, 9, 9(+3)
Last session of the deload week.

1/29/22
162.2 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 12, 12, 12, 12
Cable Wide Grip Pulldowns:
120 x 9, 9, 9, 9, 8
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 11, 11
Back Extensions:
65 x 10, 10, 10, 10, 9, 9
Leg Extensions:
180 x 18, 18, 18, 18, 17, 18
Face Pulls:
60 x 12, 12, 12, 11, 12
Abductor Machine:
170 x 16, 16, 14
Standing Calf Raises: *paused*
195 x 15, 14
Roman Chair Leg Raises:
BW+5/leg x 16, 16, 16

1/30/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 20, 20, 20, 20, 21
Underhand Grip Pulldowns:
150 x 20, 19, 19, 19, 19
DB Hip Thrusts:
130 x 13, 13, 13, 13, 13, 12.5
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 8, 9, 8.5
Leg Extensions:
200 x 16, 16, 16
Rope Hammer Curls:
70 x 17, 17, 17, 17, 17
Triceps Pushdowns:
60 x 14, 13
Twisting Cable Crunches:
150 x 10, 9, 10
Standing Calf Raises: *paused*
180 x 19, 19, 19

2/1/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 9, 9, 9, 9, 9
TBar Rows:
45 + 35 x 12, 12, 12, 12, 10
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 8
Back Extensions:
65 x 10, 10, 10, 10, 10, 9
Seated Leg Curls:
130 x 14, 14, 14, 11, 12
Leg Extensions:
180 x 19, 18, 18, 18, 17, 18
Dumbbell Upright Rows:
30s x 10, 10, 10, 9, 9
Incline DB Curls:
35s x 10, 10, 10
Roman Chair Leg Raises:
BW+5/leg x 17, 16, 16

2/3/22
165.8 lbs.
DB Flies:
15s x 10
25s x 15, 15, 15
Cable Lat Pullovers:
100 x 14, 14
Hack Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 13
DB Hip Thrusts:
130 x 13, 13, 13, 13, 13, 13
Leg Extensions:
200 x 16, 17, 16
Standing Calf Raises: *paused*
210 x 13, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 13
Machine Preacher Curls:
45 + 15 x 13, 13, 13, 13, 14
Overhead Cambered Bar Triceps Extensions:
40 x 11, 11, 11, 11, 11
Twisting Cable Crunches:
150 x 10, 10, 10 (+1)

2/5/22
Smith Machine Romanian Deadlifts:
105 x 10
145 x 13, 13, 13, 12, 12, 13
Assisted Pullups:
55 x 11
40 x 9, 9, 8, 8
Smith Machine Incline Presses: *paused*
135 x 10
155 x 8, 8, 8, 8, 8
Back Extensions:
45 x 11, 10, 10, 9, 9, 9.5
Leg Extensions:
110 x 14, 14, 14, 13, 14, 16
Seated Face Pulls:
40 x 13, 13, 13, 13, 14
Abductor Machine:
170 x 19, 19, 20
Machine Calf Raises: *paused*
110 x 16, 16
Hanging Leg Raises: *paused*
BW x 12, 11, 11.75

2/7/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 14, 13, 13, 13, 14
Underhand Grip Pulldowns:
150 x 20, 19, 16, 16, 16
DB Hip Thrusts:
130 x 14, 14, 14, 14, 14, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 8
Leg Extensions:
200 x 17, 16, 16
Rope Hammer Curls:
70 x 18, 18, 17, 18, 19
Triceps Pushdowns:
60 x 14, 14
Twisting Cable Crunches:
150 x 11, 11, 11 (+4)
Standing Calf Raises: *paused*
180 x 19, 10, 8
Changed my form on calf raises here, which has led to far fewer reps with the same weight. I really do feel increased tension on the targeted muscles with this technique, so I will stick with it for now.

2/9/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
165 x 10, 10, 10, 10, 9
TBar Rows:
45 + 35 x 12, 12, 12, 12, 11
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 9
Back Extensions:
65 x 10, 10, 10, 10, 10, 10
Seated Leg Curls:
130 x 14, 14, 14, 12, 13
Leg Extensions:
180 x 19, 18, 17, 17, 16, 18
Dumbbell Upright Rows:
30s x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 10, 9
Roman Chair Leg Raises:
BW+5/leg x 17, 17, 16

2/10/22
166.4 lbs.
DB Flies:
15s x 10
25s x 16, 15, 15
Cable Lat Pullovers:
100 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 7, 7, 7, 7
DB Hip Thrusts:
130 x 15, 15, 14, 14, 14, 14
Leg Extensions:
200 x 17, 17, 17
Standing Calf Raises: *paused*
150 x 11, 10, 10, 10, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 14, 14, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12, 11, 11
Twisting Cable Crunches:
150 x 12, 11, 12 (+2)

2/13/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 13, 13, 13, 12
Cable Wide Grip Pulldowns:
120 x 10, 9, 9, 9, 8
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 11, 12
Back Extensions:
65 x 11, 11, 11, 11, 11, 11
Leg Extensions:
180 x 19, 18, 18, 18, 19, 19
Face Pulls:
60 x 10, 10, 10, 9, 9
Abductor Machine:
170 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 15, 14
Roman Chair Leg Raises:
BW+5/leg x 17, 17, 17

2/14/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 14, 14, 14, 14, 14
Underhand Grip Pulldowns:
150 x 20, 20, 19, 19, 19
DB Hip Thrusts:
130 x 15, 15, 15, 15, 15, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 8
Leg Extensions:
200 x 17, 16, 16
Rope Hammer Curls:
90 x 9, 8, 8, 9, 9
Triceps Pushdowns:
60 x 15
70 x 8
Twisting Cable Crunches:
150 x 12, 10, 10
Standing Calf Raises: *paused*
150 x 13, 12, 13

2/16/22
Romanian Deadlifts:
95 x 10
165 x 10, 10, 10, 10, 10
TBar Rows:
25/side x 8, 8, 8, 7, 7
Hammer Strength Incline Presses: *paused*
25/side x 10
45 + 25/side x 9, 9, 9, 9, 9
Back Extensions:
45 x 10, 9, 10, 9, 9, 9
Lying Leg Curls:
25/side x 11, 10, 10, 10, 11
Leg Extensions:
110 x 12, 12, 12, 12
Unilateral Leg Extensions:
40 x 14, 15
Arsenal Lateral Raises:
50 x 9, 9, 10, 9, 10
Incline DB Curls:
30s x 11, 11, 11
Hanging Leg Raises:
BW x 12, 12, 11
Training at a different gym here since I'm on the road.

2/17/22
167.4 lbs.
DB Flies:
15s x 10
25s x 16
30s x 10, 10
Cable Lat Pullovers:
100 x 16, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 7, 7, 7, 8
DB Hip Thrusts:
130 x 15,
150 x 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 15, 7, 7
Standing Calf Raises: *paused*
150 x 11, 11, 11, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 15, 14, 14, 14, 13
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12, 12, 12
Twisting Cable Crunches:
150 x 12, 12, 10(+1)
I don't have any heavier dumbbells for my hip thrusts, so I guess I will be moving to a barbell when I need to increase the weight on my hip thrusts. My right (surgical) hip has been aching a good bit here lately; I just hope that it cooperates as I try to provide an additional stimulus.

2/19/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 13, 13, 13, 13
Cable Wide Grip Pulldowns:
120 x 10, 10, 9, 9, 9
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 10, 10
Back Extensions:
65 x 12, 12, 12, 11, 11, 11
Leg Extensions:
180 x 19, 19, 19, 18, 19, 18
Face Pulls:
60 x 11
Hammer Strength Rear Delt Flies:
75 x 13, 13, 13, 12
Abductor Machine:
170 x 17, 17, 16
Standing Calf Raises: *paused*
135 x 15, 16
Roman Chair Leg Raises:
BW+5/leg x 18
Hanging Leg Raises:
BW x 11, 9

2/20/22
165.4 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 15, 15, 14, 15, 15
Underhand Grip Pulldowns:
150 x 20, 20, 20, 20, 20
DB Hip Thrusts:
150 x 9, 9, 9, 9, 9, 8
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 11, 7
Rope Hammer Curls:
90 x 9, 9, 9, 9, 9
Triceps Pushdowns:
70 x 9, 10
Twisting Cable Crunches:
150 x 12, 12, 12 (+2)
Standing Calf Raises: *paused*
150 x 13, 13, 14

2/23/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 11, 10, 10, 11, 11
TBar Rows:
45 + 35 x 12, 12, 12, 12, 12
Nautilus Incline Presses: *paused*
25/side x 10
90/side x 10, 10, 10, 9, 10, 9
Back Extensions:
65 x 12, 12, 11, 11, 11, 11
Seated Leg Curls:
130 x 14, 14, 13, 13, 13
Leg Extensions:
180 x 19, 19, 19, 19, 19, 18
DB Upright Rows:
30s x 11, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 11, 9
Hanging Leg Raises:
BW x 12, 12, 12

2/24/22
166.6 lbs.
DB Flies:
15s x 10
30s x 11, 11, 10
Cable Lat Pullovers:
120 x 10, 9
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 7, 7
DB Hip Thrusts:
130 x 15,
150 x 9, 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 14, 8, 9
Standing Calf Raises: *paused*
150 x 12, 13, 12, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 12, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
40 x 13, 13, 12, 12, 12
Twisting Cable Crunches:
150 x 13, 13, 12(+1)

2/27/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 14, 13, 13, 13, 13
Cable Wide Grip Pulldowns:
120 x 10, 10, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 11
Back Extensions:
65 x 12, 12, 12, 12, 12, 11
Leg Extensions:
180 x 19, 18, 15, 14, 14, 15
Hammer Strength Rear Delt Flies:
75 x 13, 13, 13, 13, 13
Abductor Machine:
170 x 18, 18, 16
Standing Calf Raises: *paused*
135 x 16, 16
Hanging Leg Raises:
BW x 13, 12, 12

2/28/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 15, 15, 15, 15, 15
Underhand Grip Pulldowns:
150 x 20, 20, 20, 20, 20
DB Hip Thrusts:
150 x 10, 10, 10, 10, 9, 9
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 9, 9, 9, 8
Nordic Leg Extensions:
BW x 7, 7, 8
Rope Hammer Curls:
90 x 10, 10, 9, 9, 9
Triceps Pushdowns:
70 x 10, 10
Twisting Cable Crunches:
150 x 13, 13, 13
Standing Calf Raises: *paused*
150 x 14, 14, 15

3/2/22
Romanian Deadlifts:
95 x 10
165 x 11, 11, 11, 11, 10
TBar Rows:
25/side x 8, 8, 8, 8, 8
HS Incline Presses: *paused*
45/side x 10
45 + 25/side x 10, 10, 10, 10, 9, 10
Back Extensions:
45 x 10, 10, 10, 9, 10, 9
Lying Leg Curls:
25/side x 11, 11, 11, 12, 12
Leg Extensions:
110 x 13, 13, 13, 13, 13, 13
Arsenal Lateral Raises:
50 x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 9, 7
Hanging Leg Raises:
BW x 13, 11.5, 11
At a gym away from home.

3/3/22
DB Flies:
15s x 10
30s x 11, 11, 11
Cable Lat Pullovers:
120 x 12, 11
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 8, 8
DB Hip Thrusts:
150 x 10, 10, 10, 10, 10, 9
Nordic Leg Extensions:
BW x 8, 9, 8
Standing Calf Raises: *paused*
150 x 13, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 15, 15, 14
Overhead Cambered Bar Triceps Extensions:
40 x 13, 13, 13, 13, 12
Twisting Cable Crunches:
160 x 8, 8, 8(+1)

3/5/22
Romanian Deadlifts:
95 x 10
135 x 14, 14, 14, 14, 14, 13
Cable Wide Grip Pulldowns:
120 x 11, 11, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 11
Back Extensions:
65 x 12, 12, 9, 9, 9, 9
Leg Extensions:
190 x 18, 17, 16
180 x 18, 18, 18
Hammer Strength Rear Delt Flies:
75 x 14, 13, 13, 14, 14
Abductor Machine:
170 x 18, 18, 19
Standing Calf Raises: *paused*
135 x 17, 17
Hanging Leg Raises:
BW x 13, 13, 13

3/7/22
165.8
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 16, 16, 15, 15, 16
Underhand Grip Pulldowns:
170 x 14, 14, 13, 13, 14
DB Hip Thrusts:
150 x 10, 10, 10, 10, 10, 10
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 9, 8, 9
Rope Hammer Curls:
90 x 10, 10, 10, 10, 10
Triceps Pushdowns:
70 x 11, 11
Twisting Cable Crunches:
160 x 9, 8, 8 (+3)
Standing Calf Raises: *paused*
150 x 15, 15, 14

3/8/22
167 lbs.
Romanian Deadlifts:
95 x 10
165 x 11, 11, 11, 11, 11
TBar Rows:
45 + 35 x 13, 13, 12, 12, 12
Machine Incline Presses: *paused*
25/side x 10
90/side x 12, 9, 9, 9, 8, 8
Back Extensions:
65 x 12, 11, 10, 9, 9, 8
Seated Leg Curls:
130 x 14, 14, 13, 11, 12
Leg Extensions:
180 x 19, 19, 19, 18, 19, 19
DB Upright Rows:
30s x 11, 11, 10, 10, 10
Incline DB Curls:
35s x 11, 10, 10
Hanging Leg Raises:
BW x 14, 13, 12

3/10/22
166.8 lbs.
DB Flies:
15s x 10
30s x 12, 11, 11
Cable Lat Pullovers:
120 x 12, 12
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 8, 8, 9
DB Hip Thrusts:
150 x 11, 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 9, 9, 9
Standing Calf Raises: *paused*
150 x 13, 13, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 12, 12
Machine Preacher Curls:
45 + 15 x 15, 14, 13, 13, 13
Overhead Cambered Bar Triceps Extensions:
60 x 6
50 x 8, 8, 8, 7
Twisting Cable Crunches:
160 x 9, 9, 8 (+3)

3/12/22
166 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 14, 14, 14, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10, 10
Pullups: *deadhang*
BW x 9, 8, 8, 8, 8
Back Extensions:
65 x 11, 11, 11, 9, 9, 9
Leg Extensions:
180 x 19, 19, 15, 15, 16, 17
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 13
Abductor Machine:
170 x 19, 19, 18
Standing Calf Raises: *paused*
135 x 18, 17
Hanging Leg Raises:
BW x 14, 14, 14

3/13/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 16, 16, 16, 16, 16
Underhand Grip Pulldowns:
170 x 14, 14, 14, 14, 14
DB Hip Thrusts:
150 x 11, 11, 11, 10, 10, 10
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 8, 7
Nordic Leg Extensions:
BW x 8, 8, 8
Rope Hammer Curls:
90 x 11, 10, 11, 10, 10
Triceps Pushdowns:
70 x 11, 12
Twisting Cable Crunches:
150 x 13
Twisting Decline Leg Raises:
BW x 5, 5(+1)
Standing Calf Raises: *paused*
150 x 15, 15, 15
Switching up my ab training here. Reps are getting too high for my liking on the twisting cable crunches.

3/15/22
167.8 lbs.
Romanian Deadlifts:
95 x 10
165 x 12, 12, 11, 11, 11
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 13, 13, 13, 13, 12, 12
Pendlay Rows:
135 x 6, 6
115 x 9, 9, 9
DB Triceps Kickbacks:
12s x 13, 11, 11
Supinating DB Curls:
30s x 8, 7, 7
Seated Leg Curls:
130 x 14, 14, 13, 12, 12
Leg Extensions:
180 x 19, 19, 19, 19, 19, 19
DB Upright Rows:
30s x 11, 11, 11, 10, 10
Incline DB Curls:
35s x 10, 9, 8
Hanging Leg Raises:
BW x 15, 13, 13
Replacing my six sets of back extensions with three sets of DB triceps kickbacks and three sets of curls. Trying to bring up these arms, and I feel like I may have been doing more volume than I could recover from for my glutes and hamstrings.

3/17/22
166 lbs.
DB Flies:
15s x 10
30s x 12, 12, 12
Cable Lat Pullovers:
120 x 13, 12
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9, 9, 8
DB Hip Thrusts:
150 x 11, 11, 11, 11, 11, 10
Nordic Leg Extensions:
BW x 9, 9, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 14, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 13, 14
Overhead Cambered Bar Triceps Extensions:
50 x 8, 8, 8, 8, 7
Twisting Decline Leg Raises:
BW x 5(+1), 5(+1), 5(+2)

3/18/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 14, 14, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 11, 11, 11, 10, 10
Pullups: *deadhang*
BW x 9, 9, 8, 8, 8
Back Extensions:
65 x 11, 11, 10, 10, 10, 9
Leg Extensions:
180 x 20, 18, 17, 16, 16, 17
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 14
Abductor Machine:
170 x 19, 20, 19
Standing Calf Raises: *paused*
135 x 18, 18
Hanging Leg Raises:
BW x 14, 15, 14

3/21/22
167.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 17, 16, 16, 16, 16
Underhand Grip Pulldowns:
170 x 15, 14, 14, 14, 14
DB Hip Thrusts:
150 x 11, 11, 11, 11, 11, 11
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 8
Nordic Leg Extensions:
BW x 10, 10, 9
Rope Hammer Curls:
90 x 11, 11, 11, 11, 11
Triceps Pushdowns:
70 x 12, 12
Twisting Decline Leg Raises:
BW x 6, 5(+3), 5(+1)
Standing Calf Raises: *paused*
150 x 16, 15, 15

3/22/22
164.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 12, 12, 12, 12, 12
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 13, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 9, 9, 9, 10, 9
DB Triceps Kickbacks:
12s x 13, 13, 11
Supinating DB Curls:
30s x 8, 8, 7
Seated Leg Curls:
130 x 14, 14, 13, 13, 13
Leg Extensions:
180 x 20, 19, 19, 19, 19, 19
DB Upright Rows:
30s x 11, 11, 11, 11, 11
Incline DB Curls:
35s x 10, 10, 9
Hanging Leg Raises:
BW x 15, 15, 14

3/24/22
167 lbs.
DB Flies:
15s x 10
30s x 13, 12, 12
Cable Lat Pullovers:
120 x 13, 13
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9, 9, 9
DB Hip Thrusts:
150 x 12, 12, 12, 11, 11
Nordic Leg Extensions:
BW x 10, 10, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 14, 14
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
50 x 8, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 6, 6, 5(+1)

3/25/22
167 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 15, 15, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 13, 12, 12, 11, 11
Pullups: *deadhang*
BW x 9, 9, 8, 9, 8
Back Extensions:
65 x 11, 11, 10, 10, 10, 9.75
Leg Extensions:
180 x 18, 18, 18, 18, 16, 17
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Abductor Machine:
170 x 20, 20, 19
Standing Calf Raises: *paused*
135 x 19, 18
Hanging Leg Raises:
BW x 15, 15, 13

3/27/22
167 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 17, 17, 17, 17, 17
Underhand Grip Pulldowns:
170 x 15, 15, 14, 14, 14
BB Hip Thrusts:
185 x 6, 6, 6, 5
175 x 6, 6
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 10, 10, 10
Rope Hammer Curls:
90 x 12, 12, 12, 11, 11
Triceps Pushdowns:
70 x 10, 10
Twisting Decline Leg Raises:
BW x 6, 6, 6
Standing Calf Raises: *paused*
150 x 16, 16, 16

3/29/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
185 x 7, 7, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 14, 13, 13, 13, 13, 13
Pendlay Rows:
115 x 10, 10, 9, 9, 9
DB Triceps Kickbacks:
12s x 13, 13, 12
Supinating DB Curls:
30s x 8, 8, 8
Seated Leg Curls:
130 x 14, 14, 14, 14, 15
Leg Extensions:
180 x 20, 20, 20, 19, 18, 16
DB Upright Rows:
30s x 12, 11, 11, 11, 11
Incline DB Curls:
35s x 10, 10, 9
Hanging Leg Raises:
BW x 15, 13, 13
Working into some heavier weights with the Romanian deadlifts, and I'm moving to barbell hip thrusts since dumbbells at my gym only go up to 150. Nearly 11 months postop. Feeling great.

3/30/22
166.4 lbs.
DB Flies:
15s x 10
30s x 13, 13, 12
Cable Lat Pullovers:
120 x 14, 14
Hack Squats:
45/side x 10
2 45s + 25/side x 10, 9, 9, 9, 9
BB Hip Thrusts:
175 x 7, 6, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 11, 10, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 13, 13
Seated Calf Raises: *paused*
2 45s + 25 x 15, 13, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 13, 13, 13
Overhead Cambered Bar Triceps Extensions:
50 x 9, 8, 8, 8, 8
Twisting Decline Leg Raises:
BW x 7, 6, 6(+1)

4/2/22
Smith Machine Good Mornings:
10/side x 10
25/side x 13, 12, 12, 12, 12, 11
Incline DB Presses:
45s x 10
60s x 8, 8, 8, 8, 7
Pullups: *deadhang*
BW x 9, 8
Assisted Pullups:
40 x 10, 8, 8
Back Extensions:
45 x 7
25 x 9, 9, 8, 8, 8
Leg Extensions:
70 x 16, 15, 15, 15, 15, 15
HS Rear Delt Flies:
70 x 11
60 x 10
50 x 11, 11, 11
Abductor Machine:
110 x 13, 14, 14
Machine Calf Raises: *paused*
140 x 9
100 x 13
Machine Crunches:
80 x 12, 12, 12
Out of town for a wedding.

4/4/22
163.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 18, 18, 18, 17, 17
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 10
BB Hip Thrusts:
175 x 7, 6, 7, 6, 6, 6
Underhand Grip Pulldowns:
170 x 15, 13
Chinups:
BW x 9, 9, 9
Nordic Leg Extensions:
BW x 11, 10, 10
Rope Hammer Curls:
90 x 12, 12, 12, 12, 12
Triceps Pushdowns:
70 x 11, 11
Twisting Decline Leg Raises:
BW x 7, 7, 6(+1)
Standing Calf Raises: *paused*
150 x 17, 17, 17

4/5/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
185 x 8, 7, 7, 7, 7
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 14, 14, 14, 14, 14, 14
Pendlay Rows:
115 x 10, 10, 10, 9, 9
DB Triceps Kickbacks:
12s x 13, 13, 12
Supinating DB Curls:
30s x 9, 9, 8
Seated Leg Curls:
130 x 15, 15, 14, 14, 14
Leg Extensions:
180 x 17, 17, 17, 17, 17, 16.5
DB Upright Rows:
30s x 11, 12, 12, 12, 11
Incline DB Curls:
35s x 10, 10, 10
Hanging Leg Raises:
BW x 15, 14, 14