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2/11/20:
174.0 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 8, 8, 8
Quad Dominant Leg Press:
3 45s + 25/side x 20, 20
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 8
120 x 12
Pullups: *dead-hang*
BW x 8, 8, 9, 8, 8
Rear Delt Machine Flies:
60 x 16, 15, 15, 15, 15
Abductor Machine:
150 x 16, 16, 16
Standing Calf Raises:
150 x 11, 10.5
Had to lift in the evening today because I was traveling until late into the evening last night for an interview. Need to stay on top of my calories while I travel
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2/13/20:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
High Bar Tempo Squats: *paused at bottom*
135 x 8
165 x 13, 13, 12, 12, 12, 12, 12
Neutral, Y-Grip Pulldowns:
160 x 8, 8, 8, 8, 8
Decline Leg Raises:
BW x 16, 17
Roman Chair Twisting Leg Raises:
BW x 11, 11
Machine Preacher Curls:
30 x 18, 18, 18, 17, 17
Triceps Pushdowns: *w/ straight bar*
130 x 14, 14
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2/15/20:
176.6 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
Romanian Deadlifts:
135 x 8
195 x 7, 7, 7, 7, 7
High-to-low Rows:
70 x 13, 12, 12, 12, 12
Machine Lateral Raises:
40 x 15, 15, 14, 14, 14
Lying Leg Curls:
80 x 14, 14, 13, 13, 13
Cable Hammer Curls: *w/ rope*
80 x 16, 16, 15
33 working sets. I believe that this may be approaching an all-time high for me.
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It's been a while since I've been in here. It's good to see you're still putting in work in the gym.
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[QUOTE=JerG;1597938101]It's been a while since I've been in here. It's good to see you're still putting in work in the gym.[/QUOTE]
It has been a long time! Likely years! And I'm still working hard. Progress has slowed down big time though, I must add.
Haven't checked in on your log in quite awhile, though I know you've gotta still be killing it based on the few IG photos that I see every now and then. How is life/lifting going for you?
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2/16/20:
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
185 x 3
205 x 8, 8, 6
Cambered Bar Curls:
70 x 12, 12, 12, 12, 11
Skullcrushers: *on ground*
50 x 9, 9, 9, 9, 9
Decline Leg Raises:
BW x 17, 17
Twisting Leg Raises:
BW x 8 (+0.25), 8
Standing Calf Raises: *paused at bottom*
120 x 12, 12, 11, 11, 11
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2/18/20:
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 8, 8, 8
Quad Dominant Leg Press:
3 45s + 25/side x 21, 20
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7
Pullups: *dead-hang*
BW x 9, 9, 8, 8, 7
Machine Rear Delt Flies:
60 x 16, 16, 15, 15, 15
Abductor Machine:
150 x 17, 16, 16
Standing Calf Raises: *paused at bottom*
150 x 11, 11
Another night session after a day of driving. Got after it!
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[QUOTE=TGreggors;1597963161]It has been a long time! Likely years! And I'm still working hard. Progress has slowed down big time though, I must add.
Haven't checked in on your log in quite awhile, though I know you've gotta still be killing it based on the few IG photos that I see every now and then. How is life/lifting going for you?[/QUOTE]
Hey man things are good on my end. Life is pretty good, and feeling good in the gym mostly. Just trying to stay healthy and get fit.
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[QUOTE=JerG;1598205391]Hey man things are good on my end. Life is pretty good, and feeling good in the gym mostly. Just trying to stay healthy and get fit.[/QUOTE]
Happy to hear. I feel ya on the health thing. Such an often undervalued part of lifting. Likely the most important part of it all.
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2/20/20:
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
Tempo Squats: *paused at bottom*
135 x 8
185 x 11, 10, 10, 10, 10, 10, 10
Neutral, Y-Grip Pulldowns:
120 x 12, 12, 12, 12, 12
Decline Leg Raises:
BW x 18, 18
Twisting Hanging Leg Raises:
BW x 9, 8(+1 in mid)
Machine Preacher Curls:
35 x 12, 14, 14, 14, 15
Cable Pressdowns: *w/ straight bar*
130 x 15, 14
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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
High-to-low 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.
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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.
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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: *dead-hang*
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
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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, Y-Grip 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
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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
High-to-Low 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
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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.
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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: *dead-hang*
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.
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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
Y-Grip 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
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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
High-to-low 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
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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.
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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: *dead-hang*
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
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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, Y-Grip 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.
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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
High-to-low 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.
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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.
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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: *dead-hang*
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
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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 Y-Grip 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
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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
High-to-low 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.
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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 COVID-19
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3/23/20:
174.4 lbs.
Pullups: *dead-hang*
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.
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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: *dead-hang*
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.
