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5/18/20
177.2 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 9, 9, 9, 9, 9
Leg Press:
3 45s + 35/side x 20, 20
Incline Bench Press:
95 x 8
155 x 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 10
Abductor Machine:
160 x 16, 16, 16
Standing Calf Raises: *paused*
165 x 12, 11
HS Rear Delt Flies:
75 x 13, 13, 13, 13, 13
5/20/20
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 11
Chinups: *dead-hang*
BW x 11, 11, 10, 10, 9
High Bar Tempo Squats:
135 x 8
205 x 9, 9, 9, 9, 9, 8, 9
Machine Crunches:
110 x 18, 18
Twisting Situps:
BW x 16, 15 (+2 in middle)
Machine Preacher Curls:
35 x 18, 18, 18, 18, 19
Cable Triceps Pushdowns:
130 x 14, 14
These squats were killer, and I managed to pick up a few more reps in comparison to last time. Getting back into my groove here on these.
5/22/20
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 10
Romanian Deadlifts:
135 x 8
175 x 9, 9, 9, 9, 9
Low Cable Rows:
140 x 8, 8, 9, 8, 8.5
Lying Leg Curls:
80 x 16, 15, 15, 15, 14
Machine Lateral Raises:
65 x 10, 13, 11, 11, 11
DB Hammer Curls:
25s x 20, 20, 20
5/23/20
175.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 9, 9, 9, 10
Bench Press:
135 x 5
185 x 3
200 x 8, 8, 8, 8, 8
EZ Bar Curls:
70 x 14, 14, 13, 13, 13
Overhead Triceps Extensions:
70 x 12, 12, 13, 12, 12
Standing Calf Raises: *paused at bottom*
120 x 14, 14, 14, 13, 13
Machine Crunches:
110 x 19
130 x 11
Twisting Situps:
BW x 16, 15 (+2 in middle)
First session with an additional two sets of bench press. Curious to see how my bench responds to the additional work.
5/25/20
176.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 9, 10, 9
Quad Dominant Leg Press:
3 45s + 35/side x 21, 21
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 13, 13
Pullups: *deadhang*
BW x 10, 10, 9, 8.75, 7.5
Abductor Machine:
160 x 17, 17, 17
Standing Calf Raises: *paused*
165 x 12, 11
HS Rear Delt Flies:
75 x 14, 13, 14, 14, 13
5/27/20
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
175 x 9, 9, 9, 15
High Bar Tempo Squats:
135 x 8
170 x 12, 12, 12, 12, 12, 12, 11
Chinups: *dead-hang*
BW x 11, 11, 10, 9, 9
Machine Crunches:
130 x 12, 12
Twisting Situps:
BW x 16, 16
Machine Preacher Curls:
35 x 19
45 x 11, 13, 14, 15
Cable Triceps Pushdowns:
130 x 15, 14
Excellent work on the AMRAP set on the bench here.
5/29/20
176.4 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, 5
Romanian Deadlifts:
135 x 8
195 x 7, 7
200 x 6, 6, 6
Low Cable Rows:
100 x 14, 13, 13, 13, 14
Machine Lateral Raises:
65 x 12, 13, 13, 12, 12
Lying Leg Curls:
90 x 13, 13, 13, 13, 12
DB Hammer Curls:
30s x 17, 17, 17
5/30/20
174.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 7, 7, 7, 7, 9
Bench Press:
135 x 5
185 x 3
205 x 6, 6, 6, 6
200 x 6
EZ Bar Curls:
70 x 14, 14, 14, 14, 13
Overhead Triceps Extensions:
70 x 13, 13, 13, 13, 13
Machine Crunches:
130 x 13, 14
Twisting Situps:
BW x 16 (+2 in middle), x 16 (+1)
Standing Calf Raises: *paused*
120 x 14, 14, 14, 14, 14
Really happy with the box squats here.
6/1/20
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 10, 10, 9
Quad Dominant Leg Press:
3 45s + 35/side x 22, 22
Incline Bench Press:
95 x 8
140 x 11, 10, 9
135 x 9
125 x 11
Pullups: *dead-hang*
BW x 9, 10, 10, 9, 9
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 13
Abductor Machine:
160 x 18, 18, 18
Standing Calf Raises: *paused*
165 x 13, 12
Done after a long day of traveling. Chest is feeling rather sore. It's remarkable what just a couple of extra sets can do in terms of soreness.
6/3/20
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 7
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 11, 10, 10, 10, 10
Chinups: *dead-hang*
BW x 11, 11, 10, 10, 10
Machine Crunches:
130 x 15, 16
Twisting Situps:
BW x 17, 12 (+3 in mid)
Machine Preacher Curls:
45 x 15, 14, 15, 16, 16
Cable Triceps Pushdowns: *w/ straight bar*
60 x 21
80 x 18.5
Bench performance wasn't great today.
6/5/20
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 12
Romanian Deadlifts:
135 x 8
155 x 11, 11, 11, 11, 10
Low Cable Rows:
120 x 11, 11, 11, 11, 12
Machine Lateral Raises:
65 x 13, 13, 13, 13, 13
Lying Leg Curls:
90 x 13, 13, 13, 13, 12
DB Hammer Curls:
30s x 18, 18, 17
6/6/20
173.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
375 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 4
Bench Press:
135 x 5
185 x 3
185 x 10, 10, 10, 10, 10
EZ Bar Curls:
70 x 14, 14, 14, 14, 14
Overhead Cable Triceps Extensions: *w/ cambered bar*
70 x 14, 14, 14, 14, 13
Machine Crunches:
130 x 16, 16
Twisting Situps:
BW x 17, 14(+3 in middle)
Standing Calf Raises: *paused at bottom*
120 x 15, 15, 15, 14, 14
REALLY happy with the squats here. I've never handled that much weight for that amount of volume.
6/8/20
175.0 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 10, 10, 10
Quad Dominant Leg Press:
3 45s + 35/side x 23, 22
Pullups: *dead-hang*
BW x 10, 10, 10, 9, 9
Incline Bench Press:
95 x 8
155 x 8, 8, 7
145 x 9, 10
HS Rear Delt Flies:
75 x 14, 14, 15, 14, 14
Abductor Machine:
160 x 19, 19, 18
Standing Calf Raises: *paused*
165 x 13, 13
6/10/20
174.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 3
355 x 5, 5, 5, 5, 5, 5, 7
Bench Press:
135 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 6
Chinups: *dead-hang*
BW x 11, 11, 11, 10, 10
Machine Crunches:
130 x 17, 18
Twisting Situps:
BW x 16, 17(+1 in middle)
Machine Preacher Curls:
45 x 16, 16, 16, 16, 17
Cable Triceps Pushdowns:
80 x 20
100 x 15
Had to move my heavy box squat session around because I will be moving on Saturday. Simply thrilled with the progress I'm seeing here.
6/12/20
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
175 x 9, 9, 9, 15
Romanian Deadlifts:
135 x 8
175 x 9, 10, 10, 9, 9
Low Cable Rows:
140 x 9, 9, 9, 9, 9
Machine Lateral Raises:
65 x 14, 14, 14, 14, 14
Lying Leg Curls:
90 x 13, 13, 13, 13, 13
DB Hammer Curls:
30s x 18, 18, 18
Last session in my hometown gym. Moved across the country.
6/13/20
173.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 9, 8, 8, 6
185 x 9
High Bar Tempo Squats: *paused*
135 x 8
205 x 9, 9, 9, 9, 7
195 x 9, 8
Barbell Curls:
70 x 15, 14, 14, 14, 13
Cable Overhead Triceps Extensions:
38.5 x 9, 9, 9, 9, 10
Standing Calf Raises: *paused*
45/side x 13, 13, 13, 14, 15
Machine Crunches:
60 x 14, 13
Twisting Situps:
BW x 17, 17(+1)
I could tell that I had been undereating during this, and it showed in my performance here! Not too happy with the squats or bench.
6/15/20
172.8 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 10, 10, 9
Machine Leg Press:
220 x 17, 18
Incline Bench Press:
95 x 8
125 x 13, 13, 12, 11, 10
Plate Loaded Lat Pulldowns:
45/side x 16, 16, 16, 15, 16
HS Rear Delt Flies:
70 x 10, 10, 10, 9, 10
Standing Calf Raises: *paused*
45 + 25/side x 13, 13
Abductor Machine
120 x 20
140 x 18, 19
First session of the deload.
6/17/20
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
High Bar Tempo Squats: *paused at bottom*
135 x 8
170 x 12, 12, 12, 12, 12, 12, 11
Neutral Grip Chinups: *dead-hang*
BW x 10, 10, 9, 10, 9
Machine Crunches:
60 x 14, 13
Twisting Situps:
BW x 17, 17
Machine Preacher Curls:
25/side x 10, 10, 10, 10, 11
Cable Triceps Pushdowns: *w/ bar*
44 x 12, 12
6/19/20
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
200 x 6, 6, 6, 6, 6
Low Cable Rows:
110 x 12, 12, 12, 12, 12
DB Lateral Raises:
20s x 12, 12, 12, 12, 12
Lying Leg Curls:
90 x 14, 14, 14, 14, 14
DB Hammer Curls:
30s x 19
DB Curls:
30s x 10, 9
Forearm pain was giving me some trouble when I was curling here.
6/20/20
170.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
425 x 0
385 x 0
365 x 1
345 x 3
Bench Press:
135 x 5
185 x 3
205 x 6, 5, 6
195 x 6, 6
Barbell Curls:
70 x 15, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
38.5 x 10, 10, 10, 10, 10
Standing Calf Raises: *paused*
45/side x 14, 15, 15, 14, 14
Machine Crunches:
60 x 15, 15
Twisting Situps:
BW x 18, 17(+2 in middle)
Not good. I felt underfed going into this, and the weight on the scale supports this. Hard to believe that I was hitting multiple triples with 375 a few weeks back.
6/22/20
169.2 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
195 x 8, 8
200 x 7, 7, 7, 7
Machine Leg Press:
200 x 23
260 x 16
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 9
130 x 11
Plate Loaded Lat Pulldowns:
45 + 25/side x 11, 11, 11, 11, 10
HS Rear Delt Flies:
70 x 10, 10, 10, 10, 10
Abductor Machine:
160 x 16, 16, 16
Standing Calf Raises: *paused at bottom*
45 + 35/side x 11, 10
Unintentionally dropping so much weight. Just started a new job in a new city and am very active. Eating over 3000 calories per day right now.
6/24/20
171.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 11
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 11, 11, 10, 10 10
Neutral Grip Chinups: *dead-hang*
BW x 10, 10, 10, 9, 10
Machine Crunches:
60 x 16, 15
Twisting Cable Crunches:
71.5 x 11
Twisting Situps:
BW x 18 (+1 in mid)
Machine Preacher Curls:
35/side x 8, 8, 8, 8, 8
Cable Triceps Pushdowns:
44 x 13, 12
6/26/20
171.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 7
Romanian Deadlifts:
135 x 8
155 x 11, 11, 11, 11, 11
Low Cable Rows:
121 x 11, 11, 11, 11, 11
Standing DB Lateral Raises:
20 x 13, 13, 12, 12, 12
Lying Leg Curls:
90 x 15, 15, 14, 14, 14
DB Hammer Curls:
30s x 19, 18, 18
6/27/20
170.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
185 x 10, 10, 10, 9
175 x 10
Barbell Curls:
70 x 15, 15, 14, 14, 14
Cable Overhead Triceps Extensions:
38.5 x 11, 10, 10, 11, 10
Machine Crunches:
60 x 16, 16
Twisting Situps:
BW x 17 (+1), 16
Standing Calf Raises: *paused at bottom*
45/side x 15, 15, 15, 15, 16
Good work. After this I went to climb a mountain and really irritated my right hip again after walking on an incline. Feeling really beat up now. Took over 30,000 steps on this day. Really hope it doesn't interfere with tomorrow's training.
6/29/20
170.6 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 7, 7, 7, 7, 7, 7
Leg Press:
3 45s/side x 20
3 45s + 25/side x 16
Incline Bench Press:
95 x 8
155 x 8, 8, 7
145 x 8, 8
Plate Loaded Lat Pulldowns:
45 + 35/side x 9, 9, 9, 9, 9
HS Rear Delt Flies:
70 x 11, 11, 11, 11, 10
Abductor Machine:
160 x 16, 16, 17
Standing Calf Raises: *paused*
45 + 35/side x 11, 11
7/1/20
170.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 9
High Bar Tempo Squats:
135 x 8
205 x 9, 9, 9, 9, 9, 9, 9
Neutral Grip Chinups: *dead-hang*
BW x 10, 10, 10, 10, 10
Machine Crunches:
60 x 17, 17
Twisting Situps:
BW x 18 (+2 in middle), 17
Machine Preacher Curls:
15/side x 12, 12, 13, 13, 14
Cable Triceps Pushdowns:
44 x 14, 14
Hip is recovering nicely. Motivation is high right now.
7/2/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 2
210 x 4
215 x 3, 3
Romanian Deadlifts:
135 x 8
185 x 8, 8, 8, 8, 7
Low Cable Rows:
143 x 8, 8, 8, 8, 8
DB Lateral Raises:
20s x 13, 13, 13, 13, 13
Lying Leg Curls:
90 x 15, 15, 15, 15, 15
DB Hammer Curls:
30s x 19, 19, 18
7/4/20
172.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 7, 7, 7, 6
320 x 8
Bench Press:
135 x 5
185 x 3
200 x 8
195 x 8
190 x 8
185 x 8, 8
Barbell Curls:
70 x 15, 15, 15, 15, 14
Cable Overhead Triceps Extensions:
38.5 x 11, 11, 11, 11, 11
Machine Crunches:
80 x 13, 13
Twisting Situps:
BW x 18 (+1 in middle), 16 (+2 in middle)
Standing Calf Raises: *paused*
45/side x 16, 16, 16, 16, 15
Not entirely sure what's going on with my strength. Could be attributable to me losing a couple of pounds or my new gym having heavier weights; it's difficult to know.
7/6/20
171.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 7, 8, 7, 7, 7, 7
Machine Leg Press:
260 x 18, 18
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 13, 11
Plate Loaded Lat Pulldowns:
45/side x 16, 16, 16, 16, 17
Abductor Machine:
160 x 17, 18, 18
Standing Calf Raises: *pause at bottom*
45 + 35/side x 12, 12
Machine Rear Delt Flies:
70 x 11, 11, 11, 11, 11
7/7/20
171.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
High Bar Tempo Squats:
135 x 8
170 x 12, 12, 12, 12, 12, 12, 12
Neutral Grip Chinups: *dead-hang*
BW x 10, 11, 10, 10, 9
Machine Crunches:
80 x 14, 14
Twisting Situps:
BW x 15
Twisting Roman Chair Leg Raises:
BW x 7 (+2 in middle)
Machine Preacher Curls:
25/side x 11, 11, 11, 11, 12
Cable Triceps Pushdowns:
44 x 15, 15
Birthday workout! Turned 27. Gah, I am getting old. Firmly in my upper 20s.