Printable View
8/30/20
170.0 lbs.
DB Romanian Deadlifts:
50s x 10
80s x 8, 8, 8, 8, 8, 7
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 13, 13
Plate Loaded Lat Pulldowns:
45 + 25/side x 13, 13, 13, 13, 12
Split Squats:
45s x 19, 18
Facepulls:
44 x 17, 17, 16, 16, 17
Abductor Machine:
180 x 20, 20, 19
Machine Calf Raises:
220 x 16, 17
Hip felt better on the RDLs today, though the split squats irritated it. May try to find another alternative. Having an MRI on 9/1.
9/1/20
168.4 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 17, 17, 17, 17, 16, 17, 16
Flat DB Presses:
50s x 8
70s x 8, 8, 8, 7, 6, 5.75
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 10, 8, 8
Decline Situps:
BW x 19, 18
Twisting Decline Situps:
BW x 10, 9
Machine Preacher Curls:
15/side x 17, 17, 17, 17, 18
Cable Triceps Pushdowns:
44 x 19, 19
Back Extensions:
BW + 25 x 10, 10, 10, 10
9/2/20
166.2 lbs.
Glute-Ham Raises:
BW x 7, 6, 6, 6, 6
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 10
High-to-Low Rows:
35/side x 15, 15, 13, 13, 14
Back Extensions:
BW + 25 x 10, 10, 10, 10
Seated Leg Curls:
120 x 18, 18, 18, 18, 17
DB Lateral Raises:
20s x 17, 17, 17, 17, 17
DB Hammer Curls:
30s x 22, 22, 19
9/4/20
166.0 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
300 x 18, 17, 17, 17, 17, 16
Back Extensions:
BW + 25 x 11, 10, 11, 10
Machine Chest Presses:
60 x 10
60 x 17, 17, 16, 17, 16
Barbell Curls:
70 x 17, 16, 16, 16, 16
DB Skullcrushers:
15s x 17, 17, 16, 17, 17
Decline Situps:
BW x 19, 19
Twisting Situps:
BW x 11 (+3 in middle), 11 (+2 in middle)
Machine Calf Raises:
220 x 15, 15, 15, 15, 15
9/5/20
166.0 lbs.
Glute-Ham Raises:
BW x 6, 6, 6, 6, 6, 6.25
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 14, 13
Back Extensions:
BW + 25 x 11, 11, 10, 11
Plate-Loaded Lat Pulldowns:
45 + 35/side x 10, 10, 10, 10, 10
Face Pulls:
44 x 17, 17, 17, 17, 18
Cable Pull-throughs:
44 x 17, 17
Kneeling Smith Machine Hip Extensions:
35/side x 20
Smith Machine Split Squats:
25/side x 15, 15
Machine Calf Raises:
220 x 17, 17
So I received my MRI results from the other day, and it appears that I do indeed have femoroacetabular impingement with two tears in my labrum as well as a small focus of chondral breakdown on my acetabulum. Not good. My goal right now is to avoid hip flexion activities as much as possible while preserving as much muscle as I can. So no good mornings, romanian deadlifts or squats/leg presses even close to depth until I have a surgical intervention on my labrum and femoral head. I do not want to damage my articular cartilage any more than I already have. In a lot of chronic pain right now. Hoping that the triamcinolone injection kicks in soon.
9/7/20
167.0 lbs.
Leg Extensions:
90 x 12, 12, 12, 12, 13, 12, 12, 14
Flat DB Presses:
50s x 8
60s x 7, 8, 8, 7, 8, 9
Neutral-Grip Chinups: *dead-hang*
BW x 11, 11, 11, 10, 10
Back Extensions:
BW + 25 x 11, 10, 10, 12, 12, 11
Machine Preacher Curls:
25/side x 13, 13, 13, 12, 12
Triceps Pushdowns:
44 x 20, 19
Decline Situps:
BW x 19, 19, 19
Ab Wheel:
BW x 10
So I am taking this time while I am injured to experiment with a different training style. Doing tons of supersets with high volume and only one minute rest intervals since I am not getting to do anything close to a heavy compound on my lower body at the moment.
9/9/20
166.6 lbs.
Glute-Ham Raises:
BW x 7, 7, 6, 6, 6
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 11
High-to-Low Rows:
35/side x 15, 15, 14, 14, 14
Back Extensions:
BW + 25 x 12, 12, 12, 12, 12, 13
Leg Extensions:
90 x 15, 15, 15, 15
Lying Leg Curls:
110 x 14, 13, 13, 13.5, 13
DB Lateral Raises:
20s x 18, 18, 17, 17, 15
DB Hammer Curls:
30s x 22, 22, 20
9/11/20
167.2 lbs.
Leg Extensions:
90 x 14, 15, 15, 15, 16, 15, 15, 17
Machine Chest Presses:
60 x 10
60 x 17, 17, 17, 17, 17
Back Extensions:
BW + 25 x 13, 13, 13, 13, 13, 13
Barbell Curls:
70 x 17, 17, 16, 16, 16
DB Skullcrushers:
15s x 17, 17, 17, 17, 17
Decline Situps:
BW x 20, 19
Ab Wheel:
BW x 10, 9
Machine Calf Raises:
220 x 17, 16, 16, 15, 16
9/13/20
168.6 lbs.
Glute-Ham Raises:
BW x 7, 7, 7, 7, 6, 6
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 14, 14
Plate-Loaded Lat Pulldowns:
45 + 10/side x 14, 14, 14, 14, 14
Back Extensions:
BW + 25 x 14, 13, 13, 13, 13, 14
Leg Extensions:
90 x 18, 19, 19, 18
Facepulls:
44 x 17, 18, 18, 18, 18
Smith Machine Hip Extensions:
35/side x 18, 19, 19
Machine Calf Raises:
260 x 14, 13
9/14/20
168.6 lbs.
Leg Extensions:
90 x 16, 16, 16, 1, 1, 16, 17, 18
Back Extensions:
25 x 14, 14, 14, 14, 14, 14
Flat DB Presses:
50s x 8
60s x 9, 9, 9, 9, 9, 9
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 11, 10, 10
Decline Situps:
BW x 20, 20
Ab Wheel:
BW x 11, 10
Machine Preacher Curls:
35/side x 10, 9, 9, 10, 11
Cable Triceps Pushdowns:
44 x 20, 20
9/16/20
168.6 lbs.
Glute-Ham Raises:
BW x 7, 7, 7, 6, 6
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 11, 11, 11
Back Extensions:
25 x 15, 14, 14, 14, 14, 14
High-to-Low Rows:
35/side x 15, 15, 15, 15, 15
DB Lateral Raises:
20s x 18, 17, 15, 16, 16
DB Hammer Curls:
30s x 22, 22, 21
Leg Extensions:
90 x 16, 17, 17, 17, 18, 18
Lying Leg Curls:
110 x 14, 14, 14, 14, 13
9/18/20
168.6 lbs.
Leg Extensions:
90 x 18, 18, 18, 18, 18, 18, 18, 19
Machine Chest Presses:
60 x 10
60 x 18, 18, 17, 17, 16
Back Extensions:
25 x 15, 15, 14, 15, 15, 15
Barbell Curls:
90 x 10, 10, 9, 9, 9
DB Skullcrushers:
15s x 17, 18, 17, 17, 17
Decline Situps:
BW x 21, 19
Ab Wheel:
BW x 11, 11
Machine Calf Raises:
280 x 10, 10, 11, 11, 11
9/19/20
169.2 lbs.
Glute-ham Raises:
BW x 7, 7, 7, 7, 7, 6
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 15, 14
Back Extensions:
25 x 15, 14, 13, 13, 13, 13
Plate Loaded Lat Pulldowns:
45 + 25 x 14, 14, 13, 13, 13
Leg Extensions:
120 x 13, 15, 15, 16, 15, 16
Machine Calf Raises:
260 x 14, 14
Facepulls:
44 x 16, 17, 16, 17, 17
Smith Machine Hip Extensions:
45/side x 15, 15, 15
Steroid shot has worked wonders this past week. My pain is greatly reduced, though I will not let this lull me into a false sense of security. I know the damage is there. Happy to have some relief, but I am not going to introduce any hip flexion movements until I have the surgery.
9/21/20
168.0 lbs.
Leg Extensions:
140 x 10, 11, 11, 11, 12, 12, 12, 12
Back Extensions:
BW + 25 x 13, 13, 13, 14, 13, 14
Flat DB Presses:
50s x 8
70s x 7, 7, 7, 7, 7, 7
BW Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 11, 11, 10
Decline Situps:
BW x 20, 21
Ab Wheel:
BW x 11, 11
Machine Preacher Curls:
15/side x 18, 18, 18, 18, 18
Cable Triceps Pushdowns: *w/ bar*
44 x 21, 20
9/23/20
168.0 lbs.
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 12, 11, 11
Glute-Ham Raises:
BW x 7, 7, 7, 7, 7
HS High-to-Low Rows:
35/side x 16, 16, 15, 15, 16
Back Extensions:
BW + 25 x 14, 14, 14, 15, 15, 15
DB Lateral Raises:
20s x 17, 17, 17, 17, 16
Lying Leg Curls:
110 x 14, 14, 14, 14, 15
DB Hammer Curls:
30s x 22, 22, 22
Leg Extensions:
140 x 14
160 x 11, 11, 12
Felt pretty good today once I started getting into my groove. Had to use a different leg extension machine than the one I normally use because it was being used. Hoping that I'm doing enough to keep quad size on.
9/25/20
167.6 lbs.
Leg Extensions:
160 x 11, 11, 11, 11, 11, 11, 12, 13
Machine Chest Presses:
60 x 10
60 x 18, 18, 18, 18, 18
Back Extensions:
BW + 25 x 15, 15, 15, 15, 15, 15
Barbell Curls:
90 x 10, 10, 10, 10, 9
DB Skullcrushers:
15s x 18, 18, 18, 19, 18
Decline Situps:
BW x 21, 21
Ab Wheel:
BW x 12, 11
Machine Leg Press Calf Raises:
280 x 11, 11, 11, 11, 11
9/27/20
168.8 lbs.
Glute-ham Raises:
BW x 7, 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
50s x 15, 15, 15, 13, 12
Back Extensions:
25 x 16, 15, 15, 15, 15, 15
Plate Loaded Lat Pulldowns:
45 + 35/side x 11, 11, 10, 10, 11
Facepulls:
44 x 18, 18, 16, 17, 16
Smith Machine Hip Extensions:
45/side x 16, 16, 16
Leg Extensions:
160 x 12, 12, 12, 12, 12, 12
Machine Calf Raises:
260 x 15, 14
9/28/20
168.8 lbs.
Leg Extensions:
160 x 13, 12, 13, 12, 13, 13, 13, 13
Flat DB Presses:
50s x 8
70s x 8, 7, 7, 7, 7, 7
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 11, 11, 11
Back Extensions:
25 x 16, 16, 15, 16, 16, 15
Machine Preacher Curls:
25/side x 13, 13, 13, 13, 13
Cable Triceps Pushdowns:
44 x 21, 21
Decline Situps:
BW x 22, 21
Ab Wheel:
BW x 13, 12
9/30/20
168.8 lbs.
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 12, 12, 11
Glute-ham Raises:
BW x 8, 7, 7, 7, 7
HS High-to-Low Rows:
35/side x 16, 16, 16, 16, 16
Back Extensions:
25 x 16, 16, 16, 16, 16, 16
Leg Extensions:
180 x 12, 12, 11, 11, 11, 10
DB Lateral Raises:
20s x 17, 17, 17, 17, 17
Lying Leg Curls:
110 x 15, 15, 14, 14, 15
DB Hammer Curls:
30s x 23, 22, 21
Good week of work. Steroid is proving to be pretty effective. Hoping to have hip surgery by the end of the month. I miss squatting big time.
10/2/20
166.0 lbs.
Leg Extensions:
100 x 17, 17, 17, 18
120 x 15, 16, 15, 15
Machine Chest Presses:
90 x 16, 16, 17, 18, 19
Back Extensions:
BW + 45 x 11, 10, 11, 11, 11, 10
Cambered Bar Curls:
90 x 10, 10, 10, 10, 10
DB Skullcrushers:
15s x 19, 19, 19, 19, 18
Machine Crunches:
130 x 14, 14
Ab Wheel:
BW x 14, 14
Standing Calf Raises:
120 x 15
Leg Press Calf Raises:
45/side x 12, 12, 12, 13
First session back in my hometown gym. I just moved back across the country from Reno, Nevada for my new job. A little bit behind on logging because of the chaotic schedule.
10/3/20
166.0 lbs.
Seated Leg Curls:
130 x 11, 10 10, 11, 10, 10
Incline DB Presses:
45s x 8
40s x 15, 14, 12, 11, 10
Reverse Hyperextensions:
25/side x 12, 10, 10, 10
Lat Pulldowns:
120 x 15, 15, 15, 14, 15
Back Extensions:
BW + 45 x 11, 11, 11, 10, 9
Facepulls:
90 x 15, 15, 15, 15, 16
Abductor Machine:
130 x 15, 16, 16
Leg Extensionsns:
120 x 15, 15, 14, 14, 15, 15
Leg Press Calf Raises:
3 45s/side x 12, 13
10/5/20
167.0 lbs.
Leg Extensions:
120 x 15, 15, 15, 15, 15, 14, 15, 15
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 10, 9.75
Wide Neutral Grip Chinups: *dead-hang*
BW x 11, 10, 8, 8, 8
Back Extensions:
BW + 45 x 11, 11, 11, 11, 11, 10
Machine Crunches:
130 x 15, 14
Ab Wheel:
BW x 15, 14
Machine Preacher Curls:
45 x 12, 12, 12, 11, 12
Cable Triceps Pushdowns:
110 x 11, 10
10/7/20
168.8 lbs.
Seated Leg Curls:
150 x 8, 8, 8, 8, 8.5
Flat DB Presses:
50s x 8
60s x 12, 12, 12, 11, 10, 9
High-to-Low Hammer Strength Rows:
45/side x 19
45 + 25/side x 10, 11, 11, 13
Reverse Hyperextensions:
25/side x 12, 10, 11, 10
Back Extensions:
BW + 45 x 11, 11, 11, 11, 11, 11
Machine Lateral Raises:
65 x 13, 13, 13, 12, 13
Lying Leg Curls:
90 x 14, 13, 13, 13, 14
DB Hammer Curls:
30s x 23, 22, 23
Leg Extensions:
140 x 13
160 x 11, 11, 11, 11, 12
10/9/20
168.8 lbs.
Leg Extensions:
120 x 15, 15, 15, 15, 15, 16, 17, 17
Machine Chest Presses:
90 x 10
90 x 18, 18, 18, 18, 18
Back Extensions:
BW + 45 x 12, 12, 12, 12, 12, 12
Cambered Bar Curls:
90 x 11, 10, 10, 10, 10
Machine Crunches:
130 x 15, 14
Ab Wheel:
BW x 15, 16
DB Skullcrushers:
15s x 19, 19, 19, 19, 19
Leg Press Calf Raises:
3 45s + 25/side x 11, 11, 11, 10, 10
10/10/20
167.0 lbs.
Seated Leg Curls:
130 x 11, 11, 11, 11, 11, 12
Incline DB Presses:
45s x 8
50s x 13, 13, 13, 13, 12
Lat Pulldowns:
120 x 15, 15, 15, 15, 16
Reverse Hyperextensions:
25/side x 12, 12, 12, 13
Back Extensions:
BW + 45 x 12, 12, 12, 13, 13, 13
Facepulls:
90 x 16, 16, 16, 16, 17
Abductor Machine:
130 x 15, 17, 19
Leg Extensions:
160 x 12, 13, 14, 13, 14, 13
Machine Leg Press Calf Raises:
3 45s/side x 13, 13
Good week of work here at home since I last logged. Job has kept me pretty busy. Hip is still in bad shape, and some days are worse than others. Doing everything I can to work around it. I have no GHR machine at home so I have been doing seated leg curls with some reverse hyperextensions to supplement in order to get a proper stimulus. Using isolation exercises has led to some pretty outlandish set volumes for each session.
10/12/20
166.6 lbs.
Leg Extensions:
120 x 17, 17, 17, 17, 18, 18, 17, 18
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 10, 10
Back Extensions:
BW + 45 x 13, 13, 13, 13, 13, 13
Neutral Grip Chinups: *dead-hang*
BW x 10
Chinups: *dead-hang*
BW x 12, 10, 10, 10
Machine Crunches:
130 x 16, 16
Ab Wheel:
BW x 16, 16
Machine Preacher Curls:
45 x 12, 12, 12, 12, 13
Cable Pushdowns: *with bar*
110 x 11, 12
Switched to underhand chinups because my elbows were giving me a bit of trouble with the neutral grip. Getting older sucks, and I'm saying this at only 27!
10/13/20
168.4 lbs.
Flat DB Presses: *slow eccentrics and pauses*
50s x 8
70s x 8, 7, 7, 7, 7, 6
Seated Leg Curls:
150 x 9, 9, 9, 8, 8
Back Extensions:
BW + 45 x 14, 14, 14, 14, 14, 14
Reverse Hyperextensions:
25/side x 14, 14, 12.5, 13
High-to-Low Hammer Strength Rows:
45 + 25/side x 12, 12, 13, 13, 14
Lying Leg Curls:
90 x 14, 14, 14, 14, 15
Machine Lateral Raises:
65 x 13, 13, 13, 13, 14
DB Hammer Curls:
30s x 23, 23, 23
Leg Extensions:
160 x 14, 14, 14, 14, 14, 15
10/15/20
168.4 lbs.
Leg Extensions:
120 x 18, 18, 18, 18, 18, 19, 19, 20
Machine Chest Presses:
100 x 10
100 x 18, 19, 19, 19, 19
Back Extensions:
BW + 45 x 15, 15, 15, 15, 15, 16
Barbell Curls:
90 x 11, 11, 11, 11, 10
DB Skullcrushers:
20s x 15, 15, 14, 15, 15
Machine Crunches:
130 x 17, 17
Ab Wheel:
BW x 17, 17
Leg Press Calf Raises: *paused*
3 45s + 25/side x 11, 11, 11, 11, 11
10/17/20
169.2 lbs.
Seated Leg Curls:
130 x 12, 12, 12, 12, 13
Incline DB Presses:
45s x 8
50s x 13, 13, 13, 13, 13
Reverse Hyperextensions:
25/side x 14, 14, 14, 14
Lat Pulldowns:
120 x 16, 16, 16, 16, 17
Back Extensions:
BW + 45 x 16, 16, 16, 16, 14
Face Pulls:
90 x 17, 17, 17, 17, 18
Abductor Machine:
130 x 18, 18, 20
Leg Extensions:
160 x 15, 15, 15, 15, 16, 18
Leg Press Calf Raises:
3 45s/side x 14, 13
10/19/20
170.0 lbs.
Leg Press: *paused*
Carriage x 10
2 45s/side x 17, 17, 18, 19, 17
Leg Extensions:
120 x 19
160 x 16, 17
Flat DB Presses: *paused*
50s x 8
60s x 12, 12, 11, 11, 11, 11
Back Extensions:
BW + 45 x 16, 16, 16, 16, 16, 14
Chinups: *dead-hang*
BW x 10, 10
Pullups:*dead-hang*
BW x 8, 8, 8
Machine Crunches:
130 x 17, 17
Ab Wheel:
BW x 16, 16
Machine Preacher Curls:
45 x 12, 12, 12, 12, 14
Cable Triceps Pushdowns: *w/ bar*
110 x 12, 12
Hip had been feeling a bit better so I tried to add in a bit of hip flexion work. Not a good idea. I was paying for it the next day. Also had to change my chinups to pull-ups because of some elbow irritation.