
7/19/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
Tempo Squats: *w/ pause at bottom&
135 x 8
180 x 10, 10, 10, 10, 10, 10, 10
BW Neutral Grip Pullups:*deadhang*
BW x 9, 8, 8, 8, 8, 8
Reverse Curls:
40 x 19, 19, 19
50 x 14, 14
Ab Wheel:
BW x 15, 14
Twisting Roman Chair Leg Raises:
BW x 14, 13 (0.5 in mid)

7/21/19:
Flat DB Presses:
25s x 8
45s x 8
70s x 6
85s x 6, 6, 6, 6, 6
80s x 6, 6
DB Romanian Deadlifts:
50s x 8
80s x 6
Smith Machine Good Mornings:
35/side x 10, 8, 8, 7
Chest Supported Machine Rows:
80 x 14, 14, 14, 15, 17
Standing DB Lateral Raises:
15s x 19, 19, 19, 19, 19
Lying Leg Curls:
110 x 9, 9, 10, 11, 12
Triceps Pushdowns: *w/ rope*
65 x 14, 14.5
Haven't been posting as I normally would since I am currently in Mexico. Still training. At a hotel gym so I am making do with the accommodations.

7/23/19:
Smith Machine Squats:
Bar x 10
45/side x 5
2 45s/side x 5
2 45s + 5/side x 6, 6, 6, 6, 6, 6, 6
Flat DB Presses:
55s x 5
70s x 5
90s x 6, 5
80s x 7
Machine Preacher Curls:
60 x 11, 11, 11, 11, 13
Cable Overhead Triceps Extensions: *w/ vbar*
60 x 11, 11, 10, 11, 12
Machine Calf Raises:
140 x 10, 10, 11, 11, 10
Sit Up Machine:
BW x 16, 16
Twisting Machine Sit Ups:
BW x 9, 7(+1 in mid)

7/24/19:
Smith Machine Good Mornings:
Bar x 10
15/side x 8
25/side x 12, 11, 11, 10, 8, 9
Incline DB Presses:
40s x 8
50s x 12, 12, 12, 13, 13
Pullups: *deadhang*
BW x 9, 8, 8, 7, 7
Quad Dominant Leg Press:
2 45s/side x 17, 18
Facepulls: *hightolow*
60 x 16, 16, 16, 16, 16
Machine Calf Raises:
120 x 15, 15
Abductor Cable Kicks:
30 x 9, 9, 8

7/26/19:
Flat DB Presses:
30s x 10
50s x 5
75s x 7, 7, 7, 7, 7, 5.5
Lat Pulldowns:
60 x 10
120 x 8, 8, 7, 7, 7
DB Hammer Curls: *simultaneous*
40s x 10, 10, 10, 10, 8.75
Sit Up Machine:
BW x 16, 15
Machine Twisting Situps:
BW x 9, 8
Had to split up this session because I was HORRIBLY foodpoisoned. I don't know how I even managed to get in there on Friday. On Thursday I was so sick that I couldn't even get out of bed and eating a few bites of chicken noodle soup was a challenge. I need to be more careful when traveling abroad.

7/27/19:
Smith Machine Squats:
45/side x 5
45 + 25/side x 5
45 + 35/side x 7
45 + 25/side x 9, 8, 8, 8, 7, 7
This was hell on earth. Food poisoning coupled with the Mexican heat. Gave it my everything, though. And I now appear to be recovered as I type this on Sunday. Hoping to be back 100% tomorrow, and I lost only five pounds through the whole ordeal.

7/29/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
195 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
145 x 10, 10, 10, 10, 10
HS Low Rows:
45 + 25/side x 12, 11, 10, 9, 9
Standing DB Lateral Raises:
15s x 19, 19, 19, 19, 14.5
Lying Leg Curls:
80 x 15, 15, 15, 11, 10
Cable Triceps Pushdowns: *w/ rope*
90 x 16, 15
Bench still feeling heavy from the food poisoning.

7/30/19:
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
215 x 5
205 x 6
200 x 6
Machine Biceps Preacher Curls:
9th hole from top x 13, 13, 13, 13, 13
Cable Overhead Triceps Extensions: *w/ vbar*
90 x 10, 10, 10, 10, 8
Standing Calf Raises: *paused at bottom*
150 x 14, 14, 13, 13, 13
Ab Wheel:
BW x 15, 13
Twisting Roman Chair Leg Raises:
BW x 14, 9 (+1 in mid)
Still feeling a bit weak on the bench and am eating to correct my weight loss from the illness. Squats still went very well. Would love to see where my max currently stands.

8/1/19:
173.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 10, 10, 9
Incline Bench Press:
40s x 8
55s x 12, 12, 12, 12, 11
Lat Pulldowns:
160 x 9, 9, 8, 8, 7
Quad Dominant Leg Press:
250 x 20, 20
Face Pulls:
60 x 17, 17
80 x 10, 10, 10
Machine Leg Press Calf Raises: *paused at bottom*
250 x 20, 20
Abductor Cable Kicks:
20 x 15, 15, 14
Good work, but I can still feel the effects of eating so little for two days.

8/2/19:
173.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
High Bar Tempo Squats: *paused*
135 x 8
195 x 8, 8, 8, 8, 8, 9, 8
Close, Neutral Grip Assisted Pullups: *Deadhang*
7th from top x 12, 10
9th from top x 11
11th from top x 14
10th hole from top x 15
DB Hammer Curls: *simultaneous*
40s x 10, 10, 10, 10, 9.75
Ab Wheel:
BW x 15, 15
Twisting Situps:
BW x 10, 9 (+2 in middle)
Bench was feeling hard today.

8/5/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Low Bar Good Mornings:
95 x 8
160 x 8, 8, 8
165 x 8, 8
Chest Supported TBar Rows: *w/ high grip*
45 + 35 x 8, 8, 8, 8, 7
Standing DB Lateral Raises:
15s x 19, 19, 19, 19, 19
Seated Leg Curls:
150 x 15, 15, 14, 14, 14.25
Triceps Pushdowns: *w/ rope*
90 x 10, 9.5

8/6/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
325 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
195 x 9
185 x 10, 8
Preacher Curls:
25/side x 12, 12, 12, 12, 11
Machine Leg Press Calf Raises:
210 x 15, 15
230 x 12, 12, 13
Ab Wheel:
BW x 16, 14
Overhead Cable Triceps Extensions:
90 x 11, 10, 6
DB Overhead Triceps Extensions:
40 x 11, 10
Twisting Situps:
BW x 12, 12(+2 in middle)
Good work. Had to go to my apartment gym for the last four sets of the workout because the gym was closing up just a tad bit too early for me to finish up everything.

8/8/19:
174.8 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 10, 10, 9
Incline DB Presses:
40s x 8
60s x 10, 10, 10, 10, 10
Lat Pulldowns:
160 x 9, 9, 8, 8, 8
Quad Dominant Leg Press:
250 x 20, 20
Facepulls:
80 x 11, 10, 11, 12, 12
Machine Leg Press Calf Raises: *paused*
250 x 11, 10
Abductor Cable Kicks:
20 x 15, 15, 14
First session of the deload week.

8/9/19:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
High Bar Tempo Squats: *paused*
135 x 8
160 x 12, 12, 12, 12, 12, 12, 13
Assisted Close Neutral Grip Chinups: *deadhang*
4 assist x 8, 8, 8, 8, 8
Ab Wheel:
BW x 16, 15
DB Hammer Curls: *simultaneous*
40s x 10, 10, 10, 10, 10
Twisting Situps:
BW x 13, 12 (+3 in middle)

8/12/19:
176.4 lbs.
Bench Press
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Low Bar Good Mornings:
95 x 8
175 x 6, 6, 6, 6, 7
Chest Supported High TBar Rows:
2 45s x 6, 6, 6, 6, 6
Seated Leg Curls:
150 x 15, 15, 11, 11, 11
Rope Triceps Pushdowns:
90 x 10, 10
Standing DB Lateral Raises:
15s x 19, 19, 19, 20, 20
Deload. Going to be trying my luck on the box squat next session.

8/13/19:
176.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
415 x 0, 0
365 x 3
385 x 1
Bench Press:
135 x 5
185 x 3
205 x 8, 7
195 x 8
Preacher Curls:
25/side x 12, 12, 12, 12, 11
Overhead Cable Triceps Extensions:
70 x 12, 12, 12, 11, 11
Ab Wheel:
BW x 16, 16
Machine Leg Press Calf Raises: *paused*
230 x 13, 13, 12, 13, 13
Twisting Situps:
BW x 13, 13 (+4 in middle)
Pissed about missing the 415. Hoping to try again in October.

8/15/19:
176.8 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 10, 8, 7
Incline DB Presses:
40s x 8
70s x 8, 8, 8, 8, 7.25
Lat Pulldowns:
160 x 9, 9, 9, 9, 8
Quad Dominant Leg Press:
290 x 9
270 x 13
Face Pulls:
80 x 12, 12, 12, 12, 12
Abductor Cable Kicks:
20 x 15, 15, 15
Machine Leg Press Calf Raises:
115 x 17
145 x 12
Had to do my calf raises at the apartment gym. Not pleased with the performance on the good mornings and incline presses. Finally seem to have regained the lost weight from food poisoning.

8/17/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
HighBar Tempo Squats: *paused*
135 x 8
180 x 10, 10, 10, 10, 10, 10, 11
Close, Neutral Grip Assisted Pullups:
12 assist x 12, 12, 11, 11, 10
Ab Wheel:
BW x 16, 16
DB Hammer Curls: *simultaneous*
40s x 10, 10, 10, 10, 10.1
Twisting Situps:
BW x 14, 9
This just crushed me today for whatever reason. Really tried hard to progress on my squats and then I sincerely felt like I was going to pass out for a good 15 minutes. Still gave it my all.

8/19/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
Chest Supported TBar Rows: *w/ high grip*
45 + 20 x 10, 10, 10, 10, 11
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 10, 10, 10, 10, 11
Rope Triceps Pushdowns:
32.5 x 15, 18
Standing DB Lateral Raises:
15s x 20, 20, 19, 20, 19
Lying Leg Curls:
90 x 9, 9, 8, 8, 8.25
Good effort. Had to lift at the downtown YMCA because I got off work late and my normal gym is still closing early at night until next week

8/20/19:
176.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 6
Preacher Curls:
25/side x 12, 12, 12, 12, 12
Overhead Cable Triceps Extensions: *elbows forward*
70 x 12, 12, 12, 12, 11
Ab Wheel:
BW x 17, 14
Machine Leg Press Calf Raises:
230 x 13, 13, 13, 13, 14
Twisting Situps:
BW x 13, 11(+1 in mid)

8/22/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 10, 10, 10
Incline DB Presses:
40s x 8
55s x 12, 12, 12, 12, 12
Lat Pulldowns:
160 x 9, 9, 9, 9, 9
Machine Leg Press:
270 x 13, 13
Facepulls:
80 x 13, 13, 13, 13, 14
Abductor Cable Kicks:
20 x 15, 15, 16
Machine Calf Raises: *pause at bottom*
250 x 12, 13

8/24/19:
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
High Bar Tempo Squats:
135 x 8
195 x 8, 8, 8, 8, 8, 9, 9
Close Neutral Grip Pulldowns:
6 assist x 10, 10, 9
7 assist x 10, 8
DB Hammer Curls: *simultaneous*
40 x 10, 10, 11, 11, 10.75
Ab Wheel:
BW x 17, 15
Twisting Situps:
BW x 13, 12

8/25/19:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Low Bar Good Mornings:
95 x 8
165 x 8, 8, 8, 8, 8
Chest Supported TBar Rows: *high grip*
45 + 35 x 8, 8, 8, 8, 8
DB Standing Lateral Raises:
15s x 20, 20, 20, 20, 19
Lying Leg Curls:
80 x 15, 15, 15, 14, 13
Triceps Pushdowns: *w/ rope*
90 x 16, 16
Good work. Back at my hometown gym for the day

8/27/19:
176.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
190 x 10, 10, 11
Seated Preacher Curls:
25/side x 13, 12, 13, 12, 11
Overhead Cable Triceps Extensions: *w/ rope*
70 x 12, 12, 12, 10, 10
Machine Calf Raises:
230 x 14, 14, 14, 14, 15
Ab Wheel:
BW x 17, 16
Twisting Situps:
BW x 13, 12 (+1 in mid)

8/28/19:
176.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 9, 8, 8
Incline DB Presses:
40s x 8
60s x 10, 10, 10, 10, 10
Lat Pulldowns:
160 x 10, 9, 9, 9, 9
Machine Leg Press:
270 x 14, 14
Machine Calf Raises: *pause at bottom*
250 x 13, 14
Facepulls:
80 x 14, 14, 14, 14, 14
Abductor Cable Kicks:
20 x 16, 15, 15
Performance was not as good as I would have liked on the good mornings.

8/31/19:
177.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
High Bar Tempo Squats: *pause at bottom*
135 x 8
160 x 13, 13, 13, 13, 12, 12, 12
Wide Neutral Grip Pullups: *deadhang*
BW x 9, 8, 8, 8, 7
DB Hammer Curls: *simultaneous*
40s x 11, 11, 11, 11, 11
Ab Wheel:
BW x 17, 17
Twisting Situps:
BW x 13, 9 (+2 in mid)
Good work today.

9/1/19
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
175 x 6, 6, 7, 7, 7
Chest Supported TBar High Rows:
2 45s x 6, 6, 7, 7, 8
Lying Leg Curls:
80 x 15, 15, 15, 15, 14
Cable Triceps Pushdowns: *w/ rope*
90 x 17, 17
Standing DB Lateral Raises:
15s x 20, 20, 20, 20, 20.2
Excellent work.

9/3/19:
175.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
350 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
205 x 8, 8, 8
Preacher Curls:
25/side x 13, 13, 12, 12, 12
Cable Overhead Triceps Extensions:
70 x 12, 12, 12, 12, 10
Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 15, 15, 15
Ab Wheel:
BW x 18, 16
Twisting Situps:
BW x 13, 11 (+2)
Happy with the work on both the squats and bench.

9/5/19:
176.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 10, 10, 11
Incline DB Presses:
40s x 8
70s x 8, 8, 8, 8, 8
Lat Pulldowns:
160 x 10, 10, 9, 9, 9
Machine Leg Press:
270 x 15, 14
Face Pulls:
80 x 15, 15, 14, 14, 14
Machine Calf Raises: *pause at bottom*
270 x 11, 11
Abductor Cable Kicks:
22.5 x 12, 11, 11
Increased the weight on my abductor work.

9/6/19:
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
HighBar Tempo Squats: *paused*
135 x 8
180 x 10, 10, 11, 10, 10, 11, 10
Close Neutral Grip Pulldowns:
12 assist x 12, 12, 12, 12, 11
Ab Wheel:
BW x 18, 17
DB Hammer Curls: *simultaneous*
40s x 11, 11, 11, 11, 11.2
Twisting Situps:
BW x 13, 11(+2 in mid)