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12/21/19:
175.2 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
150 x 10, 10, 10, 10, 9
Chest Supported T-Bar Rows:
2 45s x 8, 8, 8, 8, 8
Lying Leg Curls:
80 x 13, 13, 13, 12, 12
Machine Lateral Raises:
40 x 13, 13, 13, 13, 13.5
Cable Triceps Pushdowns: *w/ straight bar*
130 x 13, 12.5
12/23/19:
175.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 5, 5, 5, 5, 5, 5, 7
Bench Press:
135 x 5
185 x 3
220 x 6, 6, 5
Cable Curls: *w/ straight bar*
120 x 12, 12, 12, 12, 11.25
Skull Crushers: *on ground*
50 x 8, 7, 7, 7, 6
Hanging Leg Raises:
BW x 16, 15
Twisting Situps:
BW x 11, 10
Standing Calf Raises: *pause at bottom*
150 x 14, 14, 13, 13, 11
Good work on the squats, yet again! Did an AMRAP on the last set on these. 12/24 marks eight years in the gym for me.
12/25/19:
176.2 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 8, 8, 7, 7, 7, 7
Leg Press:
3 45s + 25/side x 19, 19
Incline DB Presses:
40s x 8
55s x 14, 14, 13, 13, 12
Pullups: *deadhang*
BW x 8, 8, 8, 8, 7
HS Rear Delt Flies:
60 x 13, 13, 14, 14, 15
Abductor Machine:
150 x 15, 15, 15.75
Standing Calf Raises: *pause at bottom*
195 x 10, 9
First sesh of the deload week. Off to Florida for the next three sessions.
12/27/19:
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
High Bar Tempo Squats: *pause at bottom*
135 x 8
205 x 8, 8, 8, 8, 8, 8, 8
Close, Neutral Grip Pulldowns:
110 x 12
121 x 10, 10, 10, 10
Decline Situps:
BW x 16, 15
Twisting Roman Chair Leg Raises:
BW x 16, 15
Machine Curls:
65 x 16
105 x 11, 11, 12, 13
Second sesh of the deload. In Florida.
12/28/19:
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Low Bar Good Mornings:
135 x 8
165 x 9, 9, 8, 7
155 x 7
Machine Rows:
105 x 14, 14, 14, 15, 14
Seating Leg Curls:
120 x 18
160 x 10, 10, 12, 11
Lateral Raises: *FULL ROM*
20s x 10, 9, 8.5
15s x 9.5, 9.25
Triceps Pushdowns: *w/ straight bar*
44 x 15, 15
12/30/19:
High Bar Tempo Squats: *paused at bottom*
45 x 10
135 x 5
185 x 5
225 x 8, 8, 7
205 x 8
Bench Press:
135 x 5
165 x 5
190 x 11, 10, 7
Barbell Curls:
70 x 10, 10, 10, 9, 10
Skull Crushers: *on ground*
50 x 8, 7, 7, 7, 7
Decline DB Situps:
BW x 16, 17
Twisting Roman Chair Leg Raises:
BW x 8 (+0.5 in mid), x 7 (+2.5 in mid)
Machine Leg Press Calf Raises: *pause at bottom*
220 x 17
260 x 14, 14, 15, 16
Last session of the deload. And back to Tennessee we go. My normal box that I typically use for box squats was not available.
1/1/20:
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
175 x 7, 7, 7, 7, 7, 6
Pit Shark Belt Squats:
45 + 25/side x 12, 11
Incline DB Presses:
40s x 8
60s x 11, 11, 11, 11, 10
Assisted Pullups: *dead-hang*
55 x 9, 10, 9, 9, 9
HS Rear Delt Flies:
55 x 8, 8, 8, 8
40 x 9
Abductor Machine:
105 x 12, 13, 12
Machine Leg Press Calf Raises: *paused at bottom*
130 x 15, 15
Back in TN. Got to use the pit shark today at a gym that I was visiting. Ready to get back to my normal training conditions.
1/3/20:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 6
High Bar Tempo Squats: *paused at bottom*
135 x 8
165 x 13, 13, 12, 12, 12, 12, 11
Y- Grip Neutral Pulldowns:
120 x 10
105 x 12, 12, 11, 10
Decline Situps:
BW x 18, 16
Twisting Hanging Leg Raises:
BW x 8 (+1 in mid), 8 (+0.5 in mid)
DB Preacher Curls: *simultaneous*
20s x 12, 10, 10, 11, 11
First session at the YMCA that I'll be training at in January. The gym-hopping continues. Failed bench today.
1/4/20:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 4
205 x 5, 5, 5
195 x 6
Romanian Deadlifts:
135 x 8
195 x 7, 7, 7, 6, 5
High to Low Rows:
70 x 12, 12, 12, 11, 12
Machine Lateral Raises:
40 x 14, 14, 13, 13, 13
Lying Leg Curls:
80 x 13, 13, 13, 13, 12
Cable Triceps Pushdowns: *w/ straight bar*
130 x 13, 13
Failed bench :(
1/6/20:
176.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
205 x 8, 7
190 x 9
Cambered Bar Curls: *close grip*
70 x 11, 10, 10, 10, 10
Skull Crushers: *on ground*
50 x 8, 8, 8, 7, 7
Decline Situps:
BW x 18, 17
Twisting Roman Chair Leg Raises:
BW x 9, 8(+0.25)
Standing Calf Raises: *pause at bottom*
80 x 10, 10, 10, 10, 10
1/7/20:
176.0 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 8, 8, 8, 7, 7, 7
Machine Leg Press:
250 x 10, 9
Pullups: *deadhang*
BW x 9, 9, 8, 8, 8
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7
Machine Rear Delt Flies:
30 x 9, 8
DB Rear Delt Flies:
17.5 x 11, 9, 8.5
Abductor Machine:
90 x 9
70 x 16
80 x 12
Standing Calf Raises: *pause at bottom*
80 x 14, 11
Had to work in a busy gym, so I had to change my exercises used more than I would have liked. First time doing incline bench press in a long while.
1/10/20:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Tempo High Bar Squats: *pause at bottom*
185 x 10, 10, 10, 10, 10, 10, 10
Neutral Y-Grip Pulldowns:
105 x 12, 12, 12, 12, 11
Decline Situps:
BW x 18, 18
Twisting Leg Raises:
BW x 9 (+1.25), x 8 (+0.75)
DB Preacher Curls:
20s x 12, 12, 12, 12, 13
Good effort here. Made some progress on the squats.
1/11/20:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3
225 x 3, 3, 3, 3, 3, 3, 2
210 x 4
Romanian Deadlifts:
135 x 8
150 x 10, 10, 10, 10, 10
Unilateral Cable Rows:
42.5 x 11, 11, 10, 10, 10
Butterfly Lateral Raises:
15s x 11, 11, 10, 10, 9
Lying Leg Curls:
80 x 8
65 x 12, 11, 12, 11
Cable Triceps Pressdowns: *straight bar*
42.5 x 16, 15
1/13/20:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
220 x 4
205 x 7, 6
Cambered Bar Curls:
70 x 11, 11, 11, 10, 8.5
Skull Crushers: *on ground*
50 x 8, 8, 8, 8, 7
Decline Situps:
BW x 19, 18
Twisting Roman Chair Leg Raises:
BW x 10, 8(+2 in middle)
Standing Calf Raises: *pause at bottom*
80 x 11, 11, 10, 11, 11
Having a hard time setting a proper arch on this gym's benches.
1/14/20:
175.6 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 8, 8, 8, 8, 7, 7
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 10
Machine Leg Press:
250 x 10, 10
Pullups: *dead-hang*
BW x 9, 9, 8, 8, 7
Abductor Machine:
80 x 13, 12, 11
Machine Rear Delt Flies:
30 x 9, 10, 9, 9, 9.5
Standing Calf Raises: *pause at bottom*
80 x 12, 14
1/17/20:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
High Bar Tempo Squats: *paused at bottom*
135 x 8
205 x 9, 8, 8, 8, 8, 8, 8
Neutral, Y-Grip Pulldowns:
90 x 11, 11, 11, 10, 10
Decline Situps:
BW x 19, 18
Twisting Roman Chair Leg Raises:
BW x 10, 9(+1.25)
DB Preacher Curls: *simultaneous*
20s x 13, 13, 13, 12, 12
At a random Gold's Gym that I've never been to before. Good work
1/18/20:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
175 x 8, 8, 8, 7
165 x 8
Wide Grip Cable Rows:
80 x 13, 13, 12, 12, 12
DB Lateral Raises:
20s x 16, 16, 16, 15, 14
Cable Triceps Pressdowns: *straight bar*
80 x 14, 14
Lying Leg Curls:
50 x 13, 13, 12, 12, 12
Yet another random Gold's Gym. So much different equipment.
1/20/20:
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
165 x 5
190 x 11, 11, 10.5
Cambered Bar Curls:
70 x 11, 11, 11, 11, 9
Skull Crushers: *on ground*
50 x 8, 8, 8, 8, 8
Standing Calf Raises: *paused at bottom*
110 x 11, 11, 11, 10, 10
Decline Situps:
BW x 20, 18
Twisting Roman Chair Leg Raises:
BW x 10, 10
Happy with this today. My box squats are really moving up.
1/21/20
174.6 lbs.
Romanian Deadlifts:
135 x 5
155 x 5
185 x 8, 8, 8, 8, 8, 7
Machine Leg Press:
250 x 11, 10
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 10
Pullups: *dead-hang*
BW x 9, 9, 8, 8, 8
Machine Rear Delt Flies:
30 x 10, 10, 10, 10, 10
Abductor Machine:
80 x 13, 13, 12
Standing Calf Raises:
80 x 13, 14
1/23/20
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3
225 x 3, 3, 3, 3, 3
215 x 3, 4
Neutral, Y-Grip Pulldowns:
105 x 12, 12, 12, 12, 12
High Bar Tempo Squats: *paused at bottom*
135 x 8
165 x 13, 13, 12, 12, 12, 12, 8
Decline Situps:
BW x 20, 19
Twisting Roman Chair Leg Raises:
BW x 10, 9 (+0.25)
Seated DB Preacher Curls:
20s x 13, 13, 13, 13, 12
Ran out of gas on the squats. Failed.
1/25/20:
174.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Low Bar Good Mornings:
135 x 8
195 x 6, 6, 6, 6, 5
Cable Rows:
80 x 13, 13, 13, 13, 13
Lying Leg Curls:
55 x 12, 12, 12, 12, 13
Triceps Pushdowns: *straight bar*
80 x 15, 15
Standing DB Lateral Raises:
20s x 16, 16, 15, 15, 13.5
Left my gym bag back in my home town on accident, so I was subjected to doing low bar good mornings instead of romanian deadlifts because I didn't have my wrist straps.
1/27/20:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
205 x 8, 6
185 x 11
Cambered Bar Curls:
70 x 11, 11, 11, 11, 10
Skull Crushers: *on-ground*
50 x 9, 8, 8, 8, 8
Decline Situps:
BW x 20, 20
Twisting Roman Chair Leg Raises:
BW x 10, 10 (+0.75 in mid)
Standing Calf Raises: *paused at bottom*
80 x 11, 11, 12, 11, 12
No knee sleeves, so my knees are a bit achey, but good effort. Had to go a bit more narrow with my grip on the bench because I had a bit of shoulder discomfort.
1/28/20:
175.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
175 x 7, 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7
Machine Leg Press:
250 x 11, 10
Pullups: *dead-hang*
BW x 7, 8, 8, 7, 7
Standing Calf Raises: *pause at bottom*
80 x 14, 14
Machine Rear Delt Flies:
30 x 12, 11, 11, 11, 10
Abductor Machine:
80 x 13, 13, 13
1/30/20:
175.0 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
185 x 10, 10, 10, 10, 10, 10, 10
Y-Grip Pulldowns:
105 x 12, 12, 12, 12, 12
DB Preacher Curls:
20s x 13, 13, 13, 13, 13
Decline Situps:
BW x 20, 17
Twisting Hanging Leg Raises:
BW x 8(+1.5 in mid), x 8(1.25 in mid)
Second session of the deload.
2/1/20:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
255 x 0
240 x 1
230 x 4
Romanian Deadlifts:
135 x 8
150 x 10, 10, 10, 10, 10
High-to-low Cable Rows:
70 x 12, 12, 12, 12, 11
Machine Lateral Raises: *as high as arms will go*
40 x 14, 14, 14, 14, 13
Lying Leg Curls:
80 x 13, 13, 13, 13, 12.75
Cable Triceps Pushdowns: *w/ straight bar*
130 x 14, 13
Bad day on the bench. I think I'm going to start maxing on it every other month again now.
2/3/20:
176.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
425 x 0
405 x 1
385 x 3
Bench Press:
135 x 5
185 x 3
215 x 6, 5
200 x 7
Cambered Bar Curls:
70 x 11, 11, 11, 11, 11
Skull Crushers: *on ground*
50 x 9, 9, 8, 9, 8
Decline Leg Raises:
BW x 14, 14
Roman Chair Twisting Leg Raises:
BW x 11, 9(+1.5 in mid)
Standing Calf Raises: *paused at bottom*
150 x 14, 8
120 x 11, 11, 10
Lost my balance on the 425 attempt. Frustrating. 405 moved like nothing.
2/4/20:
176.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 8, 8, 8, 8, 8, 8
Quad Dominant Leg Press:
3 45s + 25/side x 20, 19
Incline Bench Press:
95 x 8
120 x 12, 12, 12, 12, 12
Pullups: *dead-hang*
BW x 9, 9, 8, 7, 7
Standing Calf Raises: *paused at bottom*
150 x 10, 10
Hammer Strength Rear Delt Flies:
60 x 14, 14, 15, 14, 14
Abductor Machine:
150 x 16, 16, 15
Good work.
2/6/20:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7
195 x 7, 7
Tempo Squats: *paused at bottom*
135 x 8
205 x 9, 9, 8, 8, 8, 8, 8
Neutral Y-Grip Pulldowns:
140 x 10, 10, 10, 10, 10
Decline Leg Raises:
BW x 15, 12
Twisting Roman Chair Leg Raises:
BW x 10, 10 (0.5 in mid)
Machine Preacher Curls:
30 x 17, 17, 17, 17, 17
Cable Triceps Pushdowns: *w/ rope*
130 x 14, 12
Good session. Adding three additional sets of curls per week, starting this week. I feel that my arms are beginning to lag.
2/8/20:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
175 x 8, 8, 8, 8, 8
High-to-low Cable Rows:
70 x 12, 12, 12, 12, 12
Machine Lateral Raises:
40 x 14, 14, 14, 14, 14
Lying Leg Curls:
80 x 13, 13, 13, 13, 13
Cable Hammer Curls: *w/ rope*
80 x 14, 15, 16
Good session. First session with the newly added three sets of curls.
2/9/20:
174.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
190 x 11, 11, 11
Cambered Bar Curls:
70 x 12, 12, 12, 11, 10
Skull Crushers: *on ground*
50 x 9, 9, 9, 9, 8
Decline Leg Raises:
BW x 15, 16
Twisting Roman Chair Leg Raises:
BW x 10, 11(+0.25 in mid)
Standing Calf Raises: *paused at bottom*
120 x 11, 11, 11, 11, 11