Printable View
5/14/21
164.6 lbs.
Cable Chest Press:
30 x 10
40 x 13, 13, 13, 13, 14, 14
Neutral, Close Grip Pulldowns:
120 x 11, 11, 11, 11, 11, 11, 11, 10
Machine Shoulder Press:
80 x 14, 14, 14, 14, 14
HS Rear Delt Flies:
75 x 17
90 x 12, 12, 12, 12
Machine Lateral Raises:
80 x 13, 12, 11, 9, 10
Nautilus Curls:
35 x 11, 11, 10, 10, 10, 9, 11
Legend Machine Triceps Extensions:
50 x 18
60 x 13, 13, 13, 14
5/16/21
164.0 lbs.
Cable Chest Press:
30 x 10
50 x 10, 10, 10, 10, 11, 12
Cable Row Machine:
50 x 15
80 x 8, 8, 8, 8, 8, 8, 8.5
Machine Shoulder Press:
80 x 15, 15, 14, 14, 14
Machine Lateral Raises:
50 x 15, 15, 15, 15, 15
HS Rear Delt Flies:
90 x 13, 13, 13, 13, 13
Machine Preacher Curls:
70 x 15, 15, 14, 14, 14, 13, 13
Cable Overhead Triceps Extensions:
20 x 16, 16, 16, 16, 16
5/17/21
164.6 lbs.
HS Chest Flies:
105 x 13, 12, 12, 12, 12
High Machine Cable Row:
50 x 15, 15, 15, 15, 15, 15, 15, 17
Machine Shoulder Press:
80 x 15, 15, 15, 15, 15
Nautilus Curls:
35 x 11, 11, 11, 11, 11, 11, 12
HS Rear Delt Flies:
90 x 14, 14, 14, 13, 14
Machine Lateral Raises:
80 x 12, 12, 11, 10, 10
Legend Machine Triceps Extensions:
60 x 14, 14, 14, 13, 14
5/19/21
164.4 lbs.
Cable Chest Press:
30 x 10
40 x 14, 14, 14, 14, 14
Wide Grip Lat Pulldowns:
130 x 11, 11, 11, 11, 10, 10, 10, 10
Machine Shoulder Press:
80 x 16, 16, 15, 14, 15
Machine Preacher Curls:
70 x 15, 15, 15, 15, 15, 15, 15
HS Rear Delt Flies:
90 x 14, 14, 13, 11, 11
Machine Lateral Raises:
50 x 16, 16, 16, 15, 16
Cable Overhead Triceps Extensions:
20 x 17
30 x 13
35 x 10, 10, 10
5/21/21
163.4 lbs.
Cable Chest Press:
30 x 10
40 x 14, 14, 14, 14, 14, 14
Neutral, Close Grip Pulldowns:
120 x 11, 11, 11, 11, 11, 11, 11, 11
Machine Shoulder Press:
80 x 16, 16, 16, 16, 16
HS Rear Delt Flies:
90 x 14, 14, 13, 12, 12
Machine Lateral Raises:
80 x 12, 12, 12, 11, 11
Nautilus Curls:
35 x 12, 12, 12, 12, 12, 13, 13
Legend Machine Triceps Extensions:
60 x 14, 14, 14, 14, 14
Good week of work. Physical therapy twice daily on top of this makes for a pretty time-consuming regimen. Not sure when I'll be cleared to start adding in some leg work post-op. Hopefully my PT will give me some insight soon.
5/23/21
165.2 lbs.
Cable Chest Press:
30 x 10
50 x 12, 12, 12, 12
60 x 8, 9
Cable Row Machine:
80 x 9, 9, 9, 9, 8, 8, 8, 10
Machine Shoulder Press:
100 x 12, 12, 12, 12, 12
Machine Lateral Raises:
50 x 16, 16, 16, 16, 18
HS Rear Delt Flies:
90 x 14, 14, 13, 13, 14
Machine Preacher Curls:
70 x 16, 15, 15, 15, 15, 15, 16
Cable Overhead Triceps Extensions:
35 x 10, 10, 10, 10, 11
5/24/21
165.2 lbs.
HS Chest Flies:
105 x 13, 13, 13, 12, 12
High Machine Cable Row:
50 x 17
60 x 13, 13, 13, 13, 13, 13, 14
Machine Shoulder Press:
100 x 13, 13, 12, 12, 13
Nautilus Curls:
35 x 13, 13, 13, 13, 13
High Cable Curls:
60 x 10, 10
HS Rear Delt Flies:
90 x 14, 14, 14, 15, 15
Machine Lateral Raises:
80 x 12, 12, 11, 11, 12
Legend Machine Triceps Extensions:
60 x 15, 15, 14, 14, 15
5/26/21
164.6 lbs.
Cable Chest Press:
30 x 10
40 x 15, 14, 14, 15
Pushups:
BW x 19
Wide Grip Lat Pulldowns:
130 x 11, 11, 11, 11, 11, 11, 11, 11
Machine Shoulder Press:
100 x 13, 13, 13, 13, 13
Machine Preacher Curls:
70 x 16, 16, 16, 15, 15, 15, 16
HS Rear Delt Flies:
90 x 15, 15, 15, 13, 14
Machine Lateral Raises:
50 x 18, 18, 17, 17, 18
Cable Overhead Triceps Extensions:
35 x 11, 11, 11, 11, 12
5/28/21
162.2 lbs.
Cable Chest Press:
30 x 10
40 x 15, 15, 15, 15, 14, 15
Neutral, Close Grip Pulldowns:
120 x 12, 12, 12, 12, 11, 12, 11, 11
Machine Shoulder Press:
100 x 14, 14, 13, 13, 13
HS Rear Delt Flies:
90 x 15, 13, 13, 12, 12
Machine Lateral Raises:
80 x 12, 12, 11, 11, 11
High Cable Curls:
60 x 10, 10, 10, 10, 10, 10, 10
Legend Machine Triceps Extensions:
60 x 15, 15, 15, 14, 15
Planks:
1:00, 1:00, 1:46
5/29/21
162.6 lbs.
Pushups:
BW x 10
BW x 20, 16, 14, 12, 12, 13
Cable Row Machine:
80 x 9, 9, 9, 9, 9, 9, 9, 10
Machine Shoulder Press:
100 x 14, 14, 14, 13, 12
Machine Lateral Raises:
50 x 18, 18, 18, 18, 18
HS Rear Delt Flies:
90 x 16
Face Pulls:
50 x 15, 15, 15, 17
Machine Preacher Curls:
70 x 16, 15, 15, 15, 15, 15, 16
Cable Overhead Triceps Extensions:
35 x 12, 12, 12, 12, 11
I'm attributing my recent weight loss to the atrophy of my lower body. Right shoulder has been bothering me a good bit this week, as it has been off and on since the fall. I've been plagued with injuries but am still putting forth my best effort. May see an orthopedist about this shoulder as well.
5/31/21
163.6 lbs.
HS Chest Flies:
105 x 13, 13, 13, 13, 13
High Machine Cable Row:
60 x 14, 14, 14, 14, 14, 14, 15, 15
Machine Shoulder Press:
100 x 14, 14, 14, 14, 14
High Cable Curls:
60 x 11, 11, 11, 11, 11, 11, 11
Face Pulls:
60 x 14
70 x 10, 10, 10, 11
Machine Lateral Raises:
80 x 12, 12, 12, 10, 11
Legend Machine Triceps Extensions:
60 x 15, 15, 15, 15, 16
Planks:
BW x 1:00, 1:00, 1:54
6/1/21
164.0 lbs.
Pushups:
BW x 10
BW x 19, 16, 15, 14, 12
Wide Grip Lat Pulldowns:
130 x 12, 12, 12, 12, 11, 11, 11, 11
Machine Shoulder Press:
100 x 15, 15, 14, 14, 14
Machine Preacher Curls:
70 x 16, 16, 16, 16, 16, 16, 17
Facepulls:
50 x 16, 16, 16, 16, 17
Machine Lateral Raises:
50 x 19, 19, 18, 18, 18
Cable Overhead Triceps Extensions:
35 x 12, 12, 12, 12, 12
Planks:
BW x 1:00, 1:00, 2:00
6/3/21
165.2 lbs.
Pushups:
BW x 10
BW x 15, 15, 15, 14, 12, 12
Neutral, Close Grip Pulldowns:
120 x 12, 12, 12, 12, 12, 12, 12, 13
Machine Shoulder Press:
100 x 15, 14, 15, 14, 12
Facepulls:
70 x 11, 11, 11, 11, 12
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
High Cable Curls:
60 x 12, 12, 12, 12, 12, 12, 13
Legend Machine Triceps Extensions:
60 x 16, 16, 16, 16, 17
Planks:
1:00, 1:00, 2:15
6/6/21
163.4 lbs.
Pushups:
BW x 10
BW x 15, 15, 15, 14, 13, 13
Cable Row Machine:
80 x 10, 10, 10, 10, 10, 15, 11, 11
Machine Shoulder Press:
100 x 15, 15, 14, 12, 12
Machine Lateral Raises:
50 x 19, 19, 19, 19, 18
Face Pulls:
50 x 17, 17, 18, 17, 17
Machine Preacher Curls:
70 x 17, 17, 17, 16, 16, 16, 18
Cable Overhead Triceps Extensions:
35 x 13, 13, 13, 13, 13
Planks:
BW x 1:30, 1:30, 1:19
6/7/21
162.8 lbs.
HS Chest Flies:
90 x 10
105 x 14, 14, 13, 13, 13
High Machine Cable Row:
60 x 16, 16, 16, 16, 16, 16, 16, 18
Machine Shoulder Press:
100 x 14, 14, 14, 13, 13
High Cable Curls:
70 x 10, 9, 10, 8, 8, 8, 8
Face Pulls:
70 x 12, 12, 12, 12, 12
Machine Lateral Raises:
80 x 12, 12, 12, 11, 11
Legend Machine Triceps Extensions:
60 x 17, 17, 17, 17, 17
Planks:
BW x 1:30, 1:30, 1:30
6/9/21
165.2 lbs.
Pushups:
BW x 10
BW x 16, 16, 16, 15, 15
Wide Grip Lat Pulldowns:
130 x 12, 12, 12, 12, 12, 12, 12, 11
Machine Shoulder Press:
100 x 14, 14, 14, 14, 14
Machine Preacher Curls:
70 x 17, 17, 17, 17, 17, 17, 18
Facepulls:
50 x 18, 18, 18, 17, 18
Machine Lateral Raises:
50 x 19, 19, 19, 19, 19
Cable Overhead Triceps Extensions:
40 x 13
45 x 9, 8, 8, 8
Planks:
BW x 1:30, 1:30, 1:38
6/11/21
166.0 lbs.
Pushups:
BW x 10
BW x 15, 15, 15, 15, 15, 15
Neutral, Close Grip Pulldowns:
120 x 13, 13, 13, 13, 13, 13, 12, 12
Machine Shoulder Press:
100 x 15, 15, 15, 15, 15
Facepulls:
70 x 13, 12, 12, 12, 12
Machine Lateral Raises:
80 x 13, 12, 12, 10, 10
High Cable Curls:
70 x 10, 10, 10, 10, 10, 9, 9
Legend Machine Triceps Extensions:
80 x 12, 10
70 x 12, 12, 11
Planks:
1:30, 1:30, 1:40
6/12/21
166.0 lbs.
Machine Incline Presses:
20 x 12
40 x 13, 13, 13, 13, 13, 12
Row Machine: *underhand grip*
40 x 10, 10, 10, 11, 10, 11, 11, 11
Machine Shoulder Press:
50 x 7, 8
30 x 13, 13, 12
Seated DB Lateral Raises:
10s x 16, 13, 13, 12, 12
Face Pulls:
20 x 15, 13, 13, 13, 13
Machine Curls:
30 x 19, 18, 15, 16, 15, 15, 16
Overhead Smith Machine Triceps Extensions:
Bar x 13, 11, 10, 9, 9
Planks:
BW x 1:30, 1:30, 1:45
This was at a Planet Fitness on the road. Out of town for work.
6/14/21
165.0 lbs.
HS Chest Flies:
90 x 10
105 x 14, 14, 11, 11, 12
High Machine Cable Row:
60 x 18, 18, 18, 18, 18, 18, 18, 17
Machine Shoulder Press:
100 x 16
120 x 12, 10, 10, 10
High Cable Curls:
70 x 10, 10, 10, 10, 10, 9, 10
Face Pulls:
70 x 13, 13, 13, 12, 12
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
Legend Machine Triceps Extensions:
70 x 12, 12, 12, 12, 12
Planks:
BW x 1:30, 1:30, 2:00
6/16/21
Pushups:
BW x 10
BW x 16, 16, 16, 16, 16, 16
Wide Grip Lat Pulldowns:
130 x 13, 13, 13, 13, 13, 13, 13, 12
Machine Shoulder Press:
120 x 12, 12, 12, 11, 11
Machine Preacher Curls:
80 x 15, 13, 13, 13, 12, 13, 13
Facepulls:
50 x 18, 18, 18, 18, 17
Seated DB Lateral Raises:
10s x 14, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
45 x 9, 8, 8, 8, 8
Planks: *w/ 10 on back*
BW x 1:30, 1:30, 1:30
Hip pain was a bit more prominent after this session. I think I may have overdone it with adding the weight on the planks.
6/18/21
162.6 lbs.
Pushups:
BW x 10
BW x 16, 16, 15, 15, 15, 13
Neutral, Close Grip Pulldowns:
120 x 13, 13, 13, 13, 13, 13, 13, 12
Machine Shoulder Press:
120 x 12, 12, 12, 12, 11
Facepulls:
70 x 13, 13, 13, 13, 14
Seated DB Lateral Raises:
10s x 15, 14, 14, 15, 16
High Cable Curls:
70 x 10, 10, 10, 10, 10, 9.5, 10
Legend Machine Triceps Extensions:
70 x 13, 13, 13, 13, 13
Planks: *w/ 10 on back*
1:30, 1:30, 1:45
6/19/21
165.0 lbs.
Machine Incline Presses:
50/side x 10
50 x 13, 13, 13, 13, 12, 12
High Cable Rows:
90 x 8, 8, 8, 8, 8, 8, 8, 9
Machine Shoulder Press:
120 x 12, 12, 12, 12, 12
Seated DB Lateral Raises:
10s x 15, 15, 15, 15, 16
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Machine Preacher Curls:
80 x 14, 14, 14, 13, 13, 13, 14
Overhead Cable Triceps Extensions:
45 x 9, 9, 9, 9, 9
Planks: *w/ 10*
BW x 1:30
Long Lever Planks:
BW x 0:40, 0:40
Saw the long lever planks in a Jeff Nippard video. I'm a fan.
6/21/21
163.8 lbs.
HS Chest Flies:
90 x 10
105 x 14, 14, 14, 14, 13
High Machine Cable Row:
60 x 18, 18, 18, 18, 18, 18, 18, 18
Machine Shoulder Press:
120 x 13, 13, 12, 12, 13
High Cable Curls:
70 x 10, 10, 10, 10, 10, 10
Seated DB Hammer Curls:
10s x 23
Face Pulls:
70 x 14, 14, 13, 13, 14
Machine Lateral Raises:
80 x 13, 13, 12, 12, 12
Legend Machine Triceps Extensions:
70 x 14, 14, 15, 13, 14
Long Lever Planks:
BW x 0:40, 0:40, 0:50
6/23/21
164.2 lbs.
Pushups:
BW x 10
BW x 17, 17, 16, 15, 16
Wide Grip Lat Pulldowns:
130 x 13, 13, 13, 13, 13, 13, 12, 12
Machine Shoulder Press:
120 x 13, 13, 13, 13, 12
Machine Preacher Curls:
80 x 14, 14, 14, 14, 14, 13, 15
HS Rear Delt Flies:
75 x 16, 16, 15, 15, 15
Seated DB Lateral Raises:
10s x 15, 15, 15, 14, 15
Cable Overhead Triceps Extensions:
45 x 9, 9, 10, 10, 10
Long Lever Planks:
BW x 0:40, 0:40, 1:00
6/25/21
163.4 lbs.
Pushups:
BW x 10
BW x 16, 16, 16, 16, 16, 17
DB Hip Thrusts:
70 x 16, 16, 16, 14, 14, 14
Neutral, Close Grip Pulldowns:
120 x 14, 14, 14, 14, 15
Leg Extensions:
130 x 14, 14, 14, 14, 14, 14, 14, 15
Seated DB Hammer Curls:
20s x 16, 16, 16, 16, 17
Lat Pulldown Rope Triceps Extensions:
40 x 20, 21
Long Lever Planks:
BW x 0:40, 0:40, 0:40
Standing Calf Raises: *paused*
135 x 10, 10, 10
Physical therapist gave me the okay to start implementing some lower body isolation work! Thrilled.
6/26/21
164.0 lbs.
Machine Incline Presses:
25/side x 10
50/side x 13, 13, 13, 13, 13, 13
DB Hip Thrusts:
70 x 16, 16, 16, 16, 14, 15
Reverse Hyperextensions:
25/side x 14, 14, 13, 14
High Cable Rows:
90 x 10, 10, 9, 9, 10
Seated Leg Curls:
90 x 16, 16, 14, 13, 13
Leg Extensions:
150 x 14, 13, 13, 13, 14, 13
Machine Lateral Raises:
80 x 13, 13, 13, 13, 13
Lying Leg Curls:
70 x 11, 11, 11, 11, 12
Preacher Curls:
100 x 11, 10, 11
6/28/21
164.8 lbs.
HS Chest Flies:
90 x 10
105 x 15, 15, 15, 15, 15
DB Hip Thrusts:
70 x 16, 16, 16, 15, 15, 16
Leg Extensions:
130 x 15, 15, 14, 14, 14, 14, 14, 15
Standing Calf Raises: *paused*
135 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
45 x 11, 12, 11
Machine Preacher Curls:
80 x 16, 15, 15, 15, 16
Overhead Cable Triceps Extensions:
45 x 10, 10, 9, 9, 9
Long-Lever Planks:
BW x 0:40, 0:40, 1:00
6/29/21
164.8 lbs.
DB Hip Thrusts:
70 x 16, 16, 16, 16, 16, 15
Machine Incline Presses:
25/side x 10
70/side x 9, 9, 9, 9, 9
Reverse Hyperextensions:
25/side x 14, 14, 14, 13
Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 14, 13
Seated Leg Curls:
110 x 11, 11, 11, 11, 11, 11
Leg Extensions:
150 x 15, 15, 15, 15, 14, 14
Face Pulls:
70 x 14, 14, 14, 14, 14
Abductor Machine:
110 x 14, 14, 15
Standing Calf Raises: *paused*
135 x 11, 11
Long-Lever Planks:
BW x 0:40, 0:40, 1:05
7/1/21
165.6 lbs.
Pushups:
BW x 10
BW x 17, 17, 17, 17, 17, 17
DB Hip Thrusts:
70 x 16, 16, 16, 16, 16, 15
Neutral Grip Pullups: *dead-hang*
BW x 10, 10, 9, 9, 9
Leg Extensions:
110 x 11
90 x 12, 12, 12, 12, 12, 14, 13
Seated DB Hammer Curls:
20s x 17, 17, 17, 17, 17
Triceps Pushdowns:
80 x 12, 12
Long Lever Planks:
BW x 0:40, 0:40, 1:10
Machine Calf Raises: *paused*
120 x 9, 10, 10
At a Planet Fitness for this session and the next. On the road again for work.
7/2/21
Machine Incline Presses:
20 x 12
40 x 13, 13, 13, 13, 13, 13
DB Hip Thrusts:
70 x 16, 16, 16, 16, 16, 17
Reverse Hyperextensions:
25/side x 12, 12, 12, 11
Wide Grip Cable Rows:
70 x 17, 17, 17, 17, 17.5
Seated Leg Curls:
80 x 11, 12, 12, 11, 12
60 x 16
70 x 13, 13, 12, 14
Leg Extensions:
150 x 16, 16, 16, 16, 15, 16
Seated DB Lateral Raises:
10s x 16, 16, 16, 15, 16
Machine Preacher Curls:
60 x 11
70 x 8, 9
Long Lever Planks:
BW x 0:40, 0:40, 1:15