
2/22/20:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 6
190 x 8
Romanian Deadlifts:
135 x 8
150 x 11, 11, 10, 10, 10
Hightolow Cable Rows:
70 x 13, 13, 13, 13, 14
Machine Lateral Raises:
40 x 14, 16, 15, 15, 14
Lying Leg Curls:
80 x 14, 14, 14, 14, 12
Cable Hammer Curls: w/ rope
80 x 16, 16, 16
Good effort here. Pissed about the bench.

2/23/20:
175.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
370 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
210 x 6, 7, 7
Cambered Bar Biceps Curls:
70 x 12, 12, 12, 12, 12
Skullcrushers: *on ground*
50 x 10, 9, 9, 9, 10
Decline Leg Raises:
BW x 19, 19
Twisting Hanging Leg Raises:
BW x 9, 9 (+1 in middle)
Standing Calf Raises: *paused at bottom*
120 x 12, 12, 12, 13, 12
Excellent work on the box squats. The weights were flying up.

2/25/20:
175.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 9, 9, 8
Quad Dominant Leg Press:
3 45s + 35/side x 17, 17
Incline Bench Press:
95 x 8
120 x 12, 12, 12, 13, 13
Pullups: *deadhang*
BW x 9, 9, 8, 8, 8
Machine Rear Delt Flies:
60 x 16, 16, 16, 16, 16
Abductor Machine:
150 x 17, 17, 17
Standing Calf Raises:
150 x 12, 12

2/27/20:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Tempo Squats: *w/ pause*
135 x 8
205 x 9, 9, 9, 8, 8, 8, 8
Neutral, YGrip Pulldowns:
140 x 11, 11, 10, 10, 10
Decline Leg Raises:
BW x 20, 20
Twisting Hanging Leg Raises:
BW x 10, 9 (+1 in middle)
Machine Preacher Curls:
35 x 15, 14, 15, 16, 16
Cable Triceps Pushdowns:
130 x 15, 15

2/29/20:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
175 x 9, 8, 8, 8, 8
HightoLow Cable Rows:
70 x 14, 13, 14, 14, 13
Lying Leg Curls:
80 x 14, 14, 14, 14, 14
Machine Lateral Raises:
40 x 16, 16, 16, 15, 15
Cable Hammer Curls: *w/ rope*
80 x 17, 17, 16

3/1/20:
175.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
350 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
195 x 11, 11, 10
Cambered Bar Curls:
70 x 13, 13, 12, 12, 12
Skull Crushers: *on ground*
50 x 10, 10, 10, 10, 10
Decline Leg Raises:
BW x 21, 20
Hanging Twisting Leg Raises:
BW x 10, 10 (+0.25)
Standing Calf Raises: *paused*
120 x 13, 13, 13, 13, 13
Really happy with the work on the squat here. Felt like I had even more in the tank.

3/3/20:
176.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 9, 9, 8
Quad Dominant Leg Press:
3 45s + 35/side x 17, 17
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10
120 x 12
Pullups: *deadhang*
BW x 9, 9, 8, 8, 8
Abductor Machine:
160 x 13, 14, 14
Standing Calf Raises: *pauses*
150 x 13, 12
Machine Rear Delt Flies:
60 x 17, 17, 16, 16, 15
Good work. First deload session of the week.

3/5/20:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 8, 8, 8, 8
High Bar Tempo Squats: *paused*
135 x 8
165 x 13, 13, 12, 12, 12, 12, 12
YGrip Neutral Pulldowns:
160 x 8, 8, 8, 8, 8
Decline Leg Raises:
BW x 22
Machine Crunches:
100 x 15
Twisting Hanging Leg Raises:
BW x 11, 10 (+1 in mid)
Machine Preacher Curls:
35 x 16, 16, 16, 16, 17
Cable Triceps Pushdowns: *w/ straight bar*
130 x 16, 15
Second session of deload. Switched to machine crunches because the arm positioning for the decline leg raises was becoming rather uncomfortable

3/7/20:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
195 x 7, 7, 7, 7, 7
Hightolow Cable Rows:
70 x 14, 14, 14, 13, 13
Machine Lateral Raises:
40 x 16, 16, 16, 15, 15
Lying Leg Curls:
80 x 15, 14, 14, 15, 14
Cable Hammer Curls: *w/ rope*
80 x 17, 17, 17
One more session of the deload to go

3/8/20:
174.4 lbs.
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
265 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
205 x 8, 8, 6
Cambered Bar Curls:
70 x 13, 13, 13, 13, 12
Skull Crushers: *on ground*
50 x 11, 11, 11, 10, 10
Machine Crunches:
110 x 14, 13
Twisting Hanging Leg Raises:
BW x 11, 10
Standing Calf Raises: *paused at bottom*
120 x 13, 14, 13, 13, 13
Last session of the deload. Back to pushing for PRs on Tuesday.

3/10/20:
175.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 9, 9, 9
Quad Dominant Leg Press:
3 45s + 35/side x 18, 18
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 8
Pullups: *deadhang*
BW x 9, 9, 9, 8, 7
Machine Rear Delt Flies:
60 x 17, 17, 16, 16, 16
Abductor Machine:
160 x 14, 14, 14
Standing Calf Raises: *paused at bottom*
150 x 14
170 x 10
Solid. Progress on inclines and romanians

3/12/20:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 10
High Bar Tempo Squats:
135 x 8
185 x 11, 11, 10, 10, 10, 10, 10
Neutral, YGrip Pulldowns:
120 x 12, 12, 12, 13, 12
Machine Crunches:
110 x 12, 12
Machine Preacher Curls:
35 x 17, 17, 17, 16, 16
Twisting Hanging Leg Raises:
BW x 9 (+0.5 in mid), 8 (+0.5 in mid)
Cable Triceps Pushdowns: *w/ straight bar*
130 x 16, 16
Great work on the squats and pulldowns. Resetting bench this month. May have to try something different if this plateau keeps up.

3/14/20:
173.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 8
Romanian Deadlifts:
135 x 8
150 x 11, 11, 11, 10, 10
Hightolow Cable Rows:
70 x 14, 14, 14, 14, 13
Lying Leg Curls:
80 x 15, 15, 15, 15, 14
Machine Lateral Raises:
40 x 16, 16, 16, 16, 15
Cable Hammer Curls:
60 x 12, 13, 13
Good effort here. Pushing through some really difficult times with my work, and it's difficult to keep it separate from the gym.

3/15/20:
173.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
210 x 7, 6, 6
Cambered Bar Curls:
70 x 13, 13, 13, 13, 12
Skullcrushers: *on ground*
50 x 11, 11, 11, 11, 11
Machine Crunches:
110 x 14, 13
Twisting Hanging Leg Raises:
BW x 10, 9
Standing Calf Raises: *paused*
120 x 14, 14, 13, 14, 13
Still irritated with bench. Unintentionally lost a bit of weight so that is likely a factor here.

3/17/20:
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 9, 9, 9
Quad Dominant Leg Press:
3 45s + 35/side x 19, 19
Incline Bench Press:
95 x 8
120 x 13, 13, 13, 13, 13
Pullups: *deadhang*
BW x 9, 9, 9, 8, 8
Standing Calf Raises: *pauses at bottom*
165 x 11, 11
Machine Rear Delt Flies:
60 x 17, 17, 17, 17, 16
Abductor Machine:
160 x 15, 15, 14

3/18/20:
173.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
175 x 9, 9, 9, 14
Tempo Squats: *pause at bottom*
135 x 8
205 x 9, 9, 9, 9, 8, 8, 8
Neutral YGrip Pulldowns:
140 x 11, 11, 11, 11, 10
Machine Crunches:
110 x 14, 15
Twisting Hanging Leg Raises:
BW x 10, 10
Machine Preacher Curls:
35 x 17, 17, 17, 17, 17
Cable Triceps Pushdowns: *w/ rope*
130 x 17, 16

3/20/20:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 7
Romanian Deadlifts:
135 x 8
175 x 9, 9, 8, 8, 8
Hightolow Cable Rows:
70 x 14, 14, 14, 14, 15
Machine Lateral Raises:
40 x 16, 16, 16, 16, 16
Lying Leg Curls:
80 x 15, 15, 15, 15, 15
Cable Hammer Curls:
60 x 13, 15, 15
Happy with the AMRAP on the bench. Trying to get the lifts in at my gym while I can before it closes due to coronavirus.

3/22/20:
173.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
195 x 11, 10, 9
Cambered Bar Curls:
70 x 13, 13, 13, 13, 13
Skullcrushers: *on ground*
50 x 12, 11, 11, 11, 11
Machine Crunches:
110 x 15, 15
Twisting Hanging Leg Raises:
BW x 11, 9(+1.5 in mid)
Standing Calf Raises: *paused at bottom*
120 x 14, 14, 14, 14, 13
Last session before the gym closes down for COVID19

3/23/20:
174.4 lbs.
Pullups: *deadhang*
BW x 9, 9, 9, 9, 9
Incline Pushups:
BW x 15, 15, 13, 13, 14
Romanian Deadlifts:
135 x 5
155 x 5
185 x 9, 9, 7
175 x 8, 8, 7
Bulgarian Split Squats:
45/side x 14, 14
Rear Delt Flies:
10s x 13, 13, 13, 13, 12
Unilateral Standing Calf Raises on step: *paused*
25 in hand x 13, 13
Hip Abduction on Floor:
BW x 16, 16, 15
Gyms closed down. I have limited equipment at home, but I am doing what I can.

3/25/20
175.0 lbs.
Bench Press:
Bar x 10
25s x 5
45s x 5
45 + 25 x 3
45 + 35 x 7, 7, 6
45 + 30 x 8, 7, 7
Front Squats: *paused*
45 x 5
45 + 10 x 5
45 + 5 x 6, 6
45 x 6, 6
35 x 8, 7
Chinups: *deadhang*
BW x 10, 10, 8, 8, 8
Bench Leg Raises:
BW x 21, 20
Twisting Situps:
BW x 10, 9
EZ bar Curls:
30/side x 10, 10, 10, 10, 10
Diamond Pushups:
BW x 9, 9
Making do with what I have at home. No squat rack so I am having to clean and squat.

3/27/20
175.0 lbs.
Bench Press:
35 x 10
25s x 5
45s x 5
45 + 35 x 3
45 + 35 x 7, 7, 7, 7, 7, 7
Romanian Deadlifts:
45s + 5/side x 8
45 + 35/side x 6, 6, 6, 6, 6
Barbell Rows:
45/side x 7
25/side x 11, 11, 10, 10
Lying Leg Curls:
25 x 16, 14, 15, 15, 18
Plate Lateral Raises:
10s x 16, 16, 15, 15, 15
Plate Hammer Curls:
10s x 20, 21, 22

3/29/20
175.4 lbs.
Tempo Front Squats: *paused*
35 x 5
85 x 5
95 x 5
95 x 12, 10, 9, 8, 9, 8
Incline Bench Press:
85 x 5
105 x 5
115 x 14, 14, 14
EZ Bar Curls:
20/side x 14, 14, 14, 14, 14
Floor Skull Crushers:
20/side x 10, 10, 10, 10, 9
Bench Leg Raises:
BW x 23, 23
Twisting Situps:
BW x 10, 10 (+1 in mid)
Unilateral Calf Raises: *paused*
25 x 16, 10, 9, 8, 8

3/30/20
175.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 7
175 x 8, 8
Bulgarian Split Squats:
45/side x 16, 15
Pullups: *deadhang*
BW x 10, 9, 9, 8, 8
Incline Bench Press:
95 x 8
135 x 11, 11, 11, 10, 10
Rear Delt Flies:
10s x 13, 13, 13, 13, 13
Hip Abduction on Ground:
BW x 16, 16, 17
Unilateral Calf Raises: *paused*
25 x 14, 10

4/1/20
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
195 x 8, 7, 7, 8, 7, 7
Tempo Front Squats: *paused*
65 x 8
65 x 17
125 x 7, 7, 6, 6
105 x 7, 7, 7
Chinups: *deadhang*
BW x 9, 9, 9, 9, 10
Bench Leg Raises:
BW x 24, 25
Twisting Situps:
BW x 11, 10(+1 in middle)
EZ Bar Curls:
30/side x 11, 10, 10, 10, 10
Diamond Pushups:
BW x 10, 9
Shoulder discomfort from the bar pressing into me is a limiting factor on my front squats. Trying to work around this to continue providing some quality stimulus for my quads.

4/3/20
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
185 x 10, 10, 8, 8, 8, 7
Romanian Deadlifts:
135 x 8
155 x 10, 10, 9, 9, 8
Bent Over Rows:
85 x 11, 11, 11, 10, 10
Plate Lateral Raises:
10s x 16, 16, 16, 16, 16
Lying Leg Curls:
25 x 16, 16, 16, 16, 16
Plate Hammer Curls:
10s x 23, 23, 22

4/5/20
175.2 lbs.
Tempo Front Squats: *paused*
Bar x 5
25/side x 5
35/side x 5
35/side x 9, 9, 9, 9, 9, 7
Bench Press:
135 x 5
185 x 3
205 x 7, 6, 5
EZ Bar Curls:
20/side x 15, 15, 15, 15, 14
Skull Crushers: *on ground*
20/side x 10, 11, 11, 10, 11
Bench Leg Raises:
BW x 25, 25
Twisting Situps:
BW x 11, 11
Unilateral DB Calf Raises:
25/side x 9, 9, 9, 9, 9

4/6/20
174.6 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 8, 7, 6
Bulgarian Split Squats:
45/side x 16, 16
Incline Bench Press:
95 x 8
155 x 8, 8, 8, 8
145 x 9
Pullups: *deadhang*
BW x 9, 9, 9, 9, 8
Rear Delt Flies:
10s x 14, 14, 13.5, 13.5, 13
Hip Abduction:
BW x 17, 17, 17
Unilateral Calf Raises:
25/side x 12, 11

4/8/20
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 8, 8, 8, 8, 7, 7
Tempo Front Squats:
95 x 8
125 x 8, 7, 7, 7, 7, 6
105 x 8
Chinups: *deadhang*
BW x 10, 10, 9, 9, 9
Bench Leg Raises:
BW x 26, 25
Twisting Situps:
BW x 12, 11
EZ Bar Curls:
30/side x 11, 11, 11, 11, 10
Diamond Pushups:
BW x 10, 10
Adjusting well to lifting at home.

4/10/20
174.6 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
185 x 9, 9, 9
175 x 10, 10, 9
Romanian Deadlifts:
135 x 8
175 x 9, 9, 9, 8, 8
Bent Over Rows:
85 x 11, 11, 11, 11, 11
Plate Lateral Raises:
10s x 17, 17, 17, 16, 16
Lying Leg Curls:
25 x 17, 17, 17, 17, 19
Hammer Curls:
10s x 24, 24, 23
Right shoulder felt a bit tweaked over the past week, but the discomfort has subsided.

4/12/20
174.6 lbs.
Tempo Front Squats: *paused*
35 x 5
85 x 5
105 x 5
105 x 9, 9, 9, 9, 9, 8
Bench Press:
135 x 5
185 x 3
185 x 10, 10, 10
EZ Bar Curls:
20/side x 15, 15, 15, 15, 15
Skull Crushers: *on ground*
20/side x 11, 11, 11, 11, 10
Leg Raises on Bench:
BW x 27, 25
Twisting Situps:
BW x 12, 12
Unilateral Calf Raises: *pause at bottom*
25/side x 10, 9, 9, 9, 9

4/13/20
175.4 lbs.
Romanian Deadlifts:
35 x 5
135 x 5
155 x 5
185 x 8, 8, 8, 8, 8, 8
Bulgarian Split Squats:
45/side x 17, 16
Incline Bench Press:
95 x 8
115 x 14, 15, 14, 15, 14
Pullups: *deadhang*
BW x 9, 9, 9, 9, 8
Rear Delt Flies:
10s x 14, 14, 14, 14, 14
Hip Abductions: *on ground*
BW x 18, 17, 17
Unilateral Calf Raises:
25/side x 13, 12

4/15/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 8, 8, 8, 8, 8, 7
Tempo Front Squats: *paused*
95 x 8
125 x 7, 7, 7, 8, 7, 7, 7
Chinups: *deadhang*
BW x 10, 10, 10, 9, 9
Bench Leg Raises:
BW x 27, 26
Twisting Situps:
BW x 13, 12
EZ Bar Curls:
30/side x 11, 11, 11, 11, 11
Diamond Pushups:
BW x 11, 10

4/17/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 10, 10, 11, 10, 10
Romanian Deadlifts:
135 x 8
195 x 7, 6, 6, 6, 6
Barbell Rows:
85 x 12, 12, 12, 12, 12
Lateral Raises:
10s x 17, 17, 17, 17, 18
Lying Leg Curls:
25 x 18, 18, 18, 18, 20
Hammer Curls:
10s x 25, 25, 25

4/19/20
174.6 lbs.
Tempo Front Squats: *paused at bottom*
35 x 5
85 x 5
105 x 5
105 x 9, 9, 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
185 x 11, 10, 10
EZ Bar Curls:
20/side x 16, 16, 16, 16, 16
EZ Bar Skull Crushers: *on ground*
20/side x 12, 12, 11, 11, 11
Bench Leg Raises:
BW x 28, 27
Twisting Situps:
BW x 13, 12
Unilateral Calf Raises:
25/side x 11, 9, 10, 9, 9

4/20/20
174.6 lbs.
Romanian Deadlifts:
135 x 5
155 x 5
185 x 9, 8, 8, 8, 8, 8
Bulgarian Split Squats:
45/side x 17, 17
Incline Bench Press:
95 x 8
135 x 11, 11, 11, 11, 11
Pullups: *deadhang*
BW x 9, 9, 9, 9, 8
Rear Delt Flies:
10s x 15, 15, 15, 14, 14
Hip Abductions: *on ground*
BW x 18, 18, 18
Unilateral Calf Raises: *paused*
25/side x 13, 13

4/22/20:
176.2 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 8, 8, 8, 8, 8, 8
Tempo Front Squats: *paused*
95 x 8
125 x 8, 8, 8, 8, 7, 7, 7
Chinups: *deadhang*
BW x 10, 10, 10, 10, 9
Leg Raises on Bench:
BW x 28, 28
Twisting Situps:
BW x 13, 12
Diamond Pushups:
BW x 11, 11
EZ Bar Curls:
30/side x 12, 11, 11, 11, 11

4/24/20
177.8 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 11, 11, 11, 10, 10
Romanian Deadlifts:
135 x 8
155 x 10, 10, 10, 10, 10
Barbell Rows:
25/side x 13, 13, 13, 13, 12
Lying Leg Curls:
25 x 19, 20, 19, 20, 23
Lateral Raises:
10s x 18, 18, 18, 19, 19
Hammer Curls:
10s x 26, 26, 27

4/26/20
177.0 lbs.
Tempo Front Squats: *paused* *WITH BACKPACK FULL OF BOOKS*
35 x 5
85 x 5
105 x 5
105 x 8, 8, 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
205 x 7, 7, 6
EZ Bar Curls:
20/side x 17, 17, 17, 17, 17
EZ Bar Skullcrushers: *on ground*
20/side x 12, 12, 12, 12, 12
Unilateral Calf Raises: *pause at bottom*
25 x 10, 10, 10, 10, 10
Bench Leg Raises:
BW x 29, 30
Twisting Situps:
BW x 13, 13
Good work here. Tried doing squats with a backpack full of books on. Nice way to add some extra weight.

4/27/20
177.0 lbs.
Romanian Deadlifts:
35 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 8, 8, 8
Bulgarian Split Squats:
45 x 18, 18
Incline Bench Press:
95 x 8
155 x 8, 8, 8, 8, 8
Pullups: *deadhang*
BW x 9, 9, 9, 9, 9
Rear Delt Flies:
10s x 15, 15, 15, 15, 15.5
Hip Abductions:
BW x 19, 20, 20
Unilateral Calf Raises: *paused*
25 x 11, 11

4/29/20:
177.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 9, 8, 8, 8, 7, 7
Tempo Front Squats:
95 x 8
125 x 8, 8, 8, 8, 8, 8, 8
Chinups: *deadhang*
BW x 10, 10, 10, 10, 10
Leg Raises on Bench:
BW x 30, 31
Twisting Situps:
BW x 13 (+1 in middle), x 13 (+1 in middle)
EZ Bar Curls:
30/side x 12, 12, 11, 11, 11
Diamond Pushups:
BW x 12, 12

5/1/20
177.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 11, 11, 11, 10, 10
Romanian Deadlifts:
135 x 8
155 x 10, 10, 10, 10, 10
Barbell Rows:
25/side x 13, 13, 13, 13, 12
Lateral Raises:
10s x 18, 18, 18, 19, 19
Lying Leg Curls:
25 x 19, 20, 19, 20, 23
Hammer Curls:
10s x 26, 26, 27

5/3/20
176.0 lbs.
Tempo Front Squats: *w/ backpack of books*
35 x 5
85 x 5
105 x 5
105 x 9, 9, 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
195 x 9, 8, 8
EZ Bar Curls:
20/side x 18, 18, 18, 18, 17
EZ Bar Skull Crushers: *on ground*
25/side x 11, 11, 11, 10, 10
Seated Crunches on Bench:
BW x 31, 29
Twisting Situps:
BW x 14, 13(+2 in middle)
Unilateral Calf Raises: *pause at bottom*
25/side x 11, 11, 11, 10, 10
Excited to hear that gyms will soon be reopening!

5/4/20
176.0 lbs.
Romanian Deadlifts:
35 x 5
135 x 5
155 x 5
185 x 9, 9, 9, 8, 8, 8
Bulgarian Split Squats:
45/side x 19, 18
Incline Bench Press:
95 x 8
115 x 15, 15, 15, 15, 14
Pullups: *deadhang*
BW x 9, 9, 9, 9, 9
Rear Delt Flies:
10s x 16, 16, 16, 16, 15
Hip Abductions:
BW x 20, 20, 20
Unilateral Calf Raises:
25/side x 14, 12

5/6/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 9, 8, 8, 8, 8, 7
Tempo Front Squats: *paused*
95 x 8
135 x 8, 8, 8, 8, 8, 8, 8
Chinups: *deadhang*
BW x 11, 10, 10, 10, 10
Bench Leg Raises:
BW x 30, 29
Twisting Situps:
BW x 14(+2 in middle), 14(+2 in middle)
Diamond Pushups:
BW x 13, 13
EZ Bar Curls:
30/side x 12, 12, 12, 12, 11

5/8/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 11, 11, 11, 11, 11
Romanian Deadlifts:
135 x 8
195 x 7, 7, 7, 6, 6
Barbell Rows:
85 x 14, 14, 14, 14, 15
Lying Leg Curls:
35 x 17, 17, 17, 18, 19
Plate Lateral Raises:
10s x 20, 20, 20, 21, 22
Plate Hammer Curls:
10s x 29, 29, 29

5/10/20
176.2 lbs.
Tempo Backpack Front Squats: *paused*
35 x 10
85 x 5
105 x 5
105 x 10, 10, 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
205 x 7, 7, 6
EZ Bar Curls:
20/side x 18, 18, 18, 18, 18
Skull Crushers: *on ground*
20/side x 14, 14, 14, 14, 13
Bench Crunches:
BW x 31, 30
Twisting Situps:
BW x 15, 14(+1 in middle)
Unilateral Calf Raises:
25/side x 11, 11, 11, 11, 10
Really on my A game today.

5/11/20
175.2 lbs.
Romanian Deadlifts:
35 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 9, 9, 8
Split Squats:
45/side x 19, 19
Incline Bench Press:
95 x 8
135 x 12, 12, 11, 11, 11
Chinups: *deadhang*
BW x 10, 9, 9, 9, 8
Rear Delt Flies:
10s x 16, 16, 16, 16, 16
Hip Abductions:
BW x 21, 21, 22
Unilateral Calf Raises:
25/side x 14, 13

5/13/20
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
195 x 9, 8, 8, 8 7, 7
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 10, 10, 10, 8, 7
Chinups: *deadhang*
BW x 11, 11, 10, 10, 8
Machine Crunches:
110 x 20
130 x 14
Twisting Situps:
BW x 15, 14(+2 in middle)
Machine Preacher Curls:
35 x 18, 17, 17, 17, 19
Cable Triceps Pushdowns:
130 x 14, 13
Back in the gym....and it feels so, so good. I've dearly missed the squat rack.

5/15/20
178.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
175 x 12, 12, 12, 11, 11, 11
Romanian Deadlifts:
135 x 8
155 x 11, 11, 10, 10, 10
Cable Rows:
120 x 11, 11, 11, 10, 11
Lying Leg Curls:
80 x 16, 15, 15, 13, 12
Machine Lateral Raises:
40 x 17, 16
65 x 10, 10, 10
DB Hammer Curls:
25s x 20, 19, 19

5/16/20
177.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 7, 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
195 x 11, 11, 10
Cambered Bar Curls:
70 x 14, 13, 13, 13, 13
Overhead Triceps Extensions: *straight bar*
90 x 8
70 x 11, 11, 11, 12
Machine Crunches:
110 x 17, 17
Twisting Situps:
BW x 15, 15
Standing Calf Raises: *paused at bottom*
120 x 14, 14, 14, 14, 12
It appears that I have not lost any strength on my squats over the past few months while I haven't been able to train with heavy loads due to the quarantine. I am still a bit displeased with my bench's progress here over the last year or so. I'm going to add two more weekly sets on the bench for now. Going to see how much volume I can get away with.