
8/25/22
167.8 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 12, 12, 12
Lat Prayers:
30 x 14, 13
Leg Press: *paused*
150 x 10
250 x 10
290 x 8, 7, 7, 8
BB Glute Bridges:
145 x 11, 11, 11, 11, 11, 10
Leg Extensions:
45 x 19, 19, 18
Standing Calf Raises: *paused*
80 x 13
100 x 7, 7, 6, 7
Seated Calf Raises: *paused*
2 45s x 12, 12, 12
Machine Preacher Curls:
70 x 10, 10, 10, 10, 10
Overhead Machine Triceps Extensions:
40 x 12, 12, 12, 12, 11
Twisting Hanging Leg Raises:
BW x 7, 7, 7(+0.25)
Hip felt better today. Going into a deload week.

8/26/22
167.4 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 9, 9, 8, 9
HS Incline Presses:
45/side x 10
45/side x 16, 15, 15
Close Grip Pulldowns:
110 x 8
90 x 13, 13, 12
Reverse Hyperextensions:
BW x 9, 9, 8, 9
Leg Extensions:
67.5 x 15, 15, 15, 15
HS Rear Delt Flies:
70 x 14, 14, 14
Abductor Machine:
40 x 19, 19, 19
Standing Calf Raises: *paused*
60 x 16, 16
Machine Crunches:
45 x 13, 11, 9

8/28/22
167.4 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 12, 12, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 12, 11, 12
BB Glute Bridges:
145 x 12, 11, 11, 10
Neutral Grip Pullups: *deadhang*
BW x 11, 11, 11
Leg Extensions:
45 x 19, 19, 20
DB Hammer Curls:
35s x 12, 12, 11
Triceps Pushdowns:
50 x 16, 17
Twisting Hanging Leg Raises:
BW x 7, 7(+1), 7(+1)
Standing Calf Raises: *paused*
80 x 13, 13, 13

8/30/22
166.6 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 7, 7, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10
Low HS Rows:
45/side x 15, 15, 15
Machine Triceps Extensions:
30 x 16, 15, 16
Supinating DB Curls:
35s x 14, 14, 14
Lying Leg Curls:
67.5 x 15, 15, 15
Leg Extensions:
67.5 x 15, 16, 16, 16
Arsenal Lateral Raises:
40 x 11, 11, 10
Machine Incline Curls:
50 x 15, 16, 17
Machine Crunches:
45 x 12, 12, 12

9/1/22
166.6 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 13, 13, 13
Lat Prayers:
30 x 14, 14
Leg Press: *paused*
150 x 10
250 x 10
290 x 9, 9, 8
BB Glute Bridges:
145 x 12, 11, 11, 11
Leg Extensions:
45 x 20, 20, 21
Standing Calf Raises: *paused*
100 x 7, 7, 7, 7, 8
Seated Calf Raises: *paused*
2 45s x 13, 13, 13
Machine Preacher Curls:
70 x 11, 11, 11
Overhead Machine Triceps Extensions:
40 x 12, 13, 12.5
Twisting Hanging Leg Raises:
BW x 8, 7, 7(+0.25)
Last session of the deload week

9/3/22
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 9, 9, 9, 9, 9, 9
HS Incline Presses:
45/side x 10
45/side x 16, 16, 16, 16, 15
Close Grip Pulldowns:
110 x 8
90 x 13, 13, 13, 13, 12
Reverse Hyperextensions:
BW x 9, 9, 9, 9, 9, 9
Leg Extensions:
67.5 x 16, 16, 16, 15, 16, 16
HS Rear Delt Flies:
70 x 13, 13, 13, 13, 14
Abductor Machine:
40 x 20, 20, 20
Standing Calf Raises: *paused*
60 x 17, 17
Machine Crunches:
45 x 13, 12, 13

9/4/22
167.2 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 12, 12, 11, 11, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 10, 9, 9, 9, 9
BB Glute Bridges:
145 x 11, 11, 11, 11, 11, 11
Neutral Grip Pullups: *deadhang*
BW x 11, 11, 11, 10, 10
Leg Extensions:
45 x 21
82.5 x 11, 12
DB Hammer Curls:
35s x 12, 12, 12, 12, 11
Triceps Pushdowns:
50 x 19, 18
Twisting Hanging Leg Raises:
BW x 8, 7(+1), 7(+1)
Standing Calf Raises: *paused*
80 x 15, 15, 14

9/6/22
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 7, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10, 10, 9
Low HS Rows:
45/side x 15, 15, 15, 15
Medium Grip Cable Rows:
80 x 13
Machine Triceps Extensions:
30 x 17, 17, 16
Supinating DB Curls:
35s x 15, 14, 13
Lying Leg Curls:
67.5 x 15, 15, 15, 14, 14
Leg Extensions:
67.5 x 16, 16, 16, 16, 16, 17
Arsenal Lateral Raises:
40 x 11, 11, 11, 10, 11
Machine Incline Curls:
50 x 17, 17, 18
Machine Crunches:
45 x 13, 13, 13

9/7/22
168.0 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 14, 14, 13
Lat Prayers:
30 x 15, 14
Pendulum Squats:
Carriage x 10
45 + 25 x 7
45 + 10 x 7, 6, 6, 6
BB Glute Bridges:
145 x 12, 12, 11, 11, 11, 11
Leg Extensions:
82.5 x 12, 12, 13
Standing Calf Raises: *paused*
100 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
2 45s x 14, 14, 14
Machine Preacher Curls:
70 x 11, 11, 11, 11, 11
Overhead Machine Triceps Extensions:
40 x 12, 12, 12, 12, 12
Twisting Hanging Leg Raises:
BW x 8, 8, 7(+1)

9/9/22
167.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 9, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
45/side x 16, 16, 16, 16, 16
Close Grip Pulldowns:
110 x 8
90 x 13, 13, 13, 13, 13
Reverse Hyperextensions:
BW x 10, 10, 9, 9, 9, 9
Leg Extensions:
67.5 x 17, 17, 17, 17, 17, 17
HS Rear Delt Flies:
70 x 14, 14, 13, 14, 14
Abductor Machine:
40 x 20
50 x 15, 17
Standing Calf Raises: *paused*
60 x 18, 17
Machine Crunches:
45 x 13, 13, 10

9/11/22
166.2 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 12, 12, 12, 12, 13
HS Bench Press: *paused*
45/side x 10
45 + 25/side x 7, 7, 7, 7, 7, 8
BB Glute Bridges:
145 x 12, 12, 12, 11, 11, 11
Neutral Grip Pullups: *deadhang*
BW x 11, 11, 11, 11, 11
Leg Extensions:
82.5 x 13, 13, 13
DB Hammer Curls:
35s x 12, 12, 12, 12, 12
Triceps Pushdowns:
20 x 17, 18
Twisting Hanging Leg Raises:
BW x 8, 8, 7(+1)
Standing Calf Raises: *paused*
80 x 15, 15, 15

9/12/22
168.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 8, 7
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10, 10, 10
Medium Grip Cable Rows:
80 x 13, 13, 13, 13, 14
Machine Triceps Extensions:
30 x 18, 18, 19
Supinating DB Curls:
35s x 15, 13, 13
Lying Leg Curls:
67.5 x 15, 15, 15, 15, 15
Leg Extensions:
67.5 x 17, 18, 18, 18, 18, 19
Arsenal Lateral Raises:
40 x 11, 11, 11, 11, 10
Machine Incline Curls:
50 x 18, 18, 18
Machine Crunches:
45 x 11(+1), 11, 12

9/14/22
167.0 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 14, 15, 15
Lat Prayers:
30 x 15, 15
Pendulum Squats:
Carriage x 10
45 + 10 x 7, 7, 7, 7, 7
BB Glute Bridges:
145 x 12, 12, 12, 12, 11, 11
Leg Extensions:
82.5 x 14, 14, 14
Standing Calf Raises: *paused*
100 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s x 15, 15, 15
Machine Preacher Curls:
70 x 12, 12, 11, 11, 12
Overhead Machine Triceps Extensions:
40 x 13, 12, 13, 13, 13
Twisting Hanging Leg Raises:
BW x 8, 7(+1), 7(+1)

9/15/22
168.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 10, 9, 9, 9
HS Incline Presses: *paused*
45/side x 10
45/side x 17, 17, 17, 17, 17
Close Grip Pulldowns:
110 x 8
90 x 14, 14, 13, 13, 14
Reverse Hyperextensions:
BW x 10, 10, 10, 9, 10, 9
Leg Extensions:
67.5 x 19, 19, 19, 19, 19, 20
HS Rear Delt Flies:
70 x 14, 14, 14, 14, 14
Abductor Machine:
50 x 17, 19, 19
Standing Calf Raises: *paused*
60 x 18, 18
Machine Crunches:
45 x 13, 13, 12

9/18/22
166.6 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 13, 13, 13, 13, 13
HS Bench Press: *paused*
45/side x 10
45 + 25/side x 8, 8, 8, 8, 7, 8
BB Glute Bridges:
145 x 12, 12, 12, 12, 12, 11
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 11, 11, 11
Leg Extensions:
82.5 x 15, 15, 15
DB Hammer Curls:
40s x 8, 8, 8, 8, 8
Triceps Pushdowns:
20 x 20, 20
Twisting Hanging Leg Raises:
BW x 8, 8, 7(+1)
Standing Calf Raises: *paused*
100 x 11, 10, 10

9/19/22
167.0 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 8, 8
HS Incline Presses:
45/side x 10
45 + 25/side x 11, 11, 11, 11, 11, 10
Medium Grip Cable Rows:
80 x 14, 14, 14, 14, 13
Triceps Pushdowns: *straight bar*
35 x 15
45 x 11, 11
Supinating DB Curls:
35s x 15, 15, 13
Lying Leg Curls:
80 x 11, 11, 11, 11, 11
Leg Extensions:
67.5 x 20, 20, 20, 20, 20, 19
Arsenal Lateral Raises:
40 x 11, 11, 11, 11, 11
Machine Incline Curls:
50 x 19, 19, 19

9/21/22
168.0 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 15, 15, 15
Lat Prayers:
30 x 16, 16
Pendulum Squats:
Carriage x 10
45 + 10 x 8, 7, 7, 7, 7
BB Glute Bridges:
145 x 12, 12, 12, 12, 12, 12
Leg Extensions:
82.5 x 15, 15, 15
Standing Calf Raises: *paused*
100 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s x 16, 16, 15
Machine Preacher Curls:
70 x 12, 12, 12, 12, 12
Overhead Machine Triceps Extensions:
40 x 14, 14, 14, 13, 13
Twisting Hanging Leg Raises:
BW x 6, 5(+1), 5(+0.25)
Switched to doing hanging leg raises with my arms in slings because doing these while hanging from a bar irritates my right shoulder.

9/23/22
167.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 10, 10, 9, 9
HS Incline Presses: *paused*
45/side x 10
45/side x 18, 18, 18, 18, 17
Close Grip Pulldowns:
90 x 14, 14, 14, 14, 14
Reverse Hyperextensions:
BW x 10, 10, 10, 10, 9, 10
Leg Extensions:
67.5 x 20, 20, 20, 20, 20, 20
HS Rear Delt Flies:
70 x 15, 15, 15, 15, 15
Abductor Machine:
50 x 20, 20, 20
Standing Calf Raises: *paused*
60 x 19, 19
Machine Crunches:
45 x 14, 14, 14

9/25/22
PlateLoaded Squat Machine:
BW x 10
45/side x 14, 14, 14, 13, 14
Neutral Grip Bench Press: *paused*
25/side x 10
45/side x 8, 8, 8, 8, 8, 9
BB Glute Bridges:
145 x 12, 12, 12, 12, 12, 12
Neutral Grip Pullups: *deadhang*
BW x 12, 11, 12, 11, 11
Leg Extensions:
90 x 12, 12, 13
DB Hammer Curls:
40s x 9, 9, 9, 8, 8
Triceps Pushdowns:
20 x 20, 20
Twisting Hanging Leg Raises:
BW x 6, 6, 6
Standing Calf Raises: *paused*
100 x 11, 11, 11

9/26/22
166.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 9, 9, 8, 8, 8
HS Incline Presses:
45/side x 10
45 + 25/side x 11, 11, 11, 11, 11, 11
Medium Grip Cable Rows:
80 x 14, 14, 14, 14, 15
Triceps Pushdowns: *straight bar*
45 x 12, 12, 12
Supinating DB Curls:
35s x 15, 15, 14
Lying Leg Curls:
80 x 12, 12, 12, 12, 13
Leg Extensions:
67.5 x 20, 20, 20, 20, 20, 21
Arsenal Lateral Raises:
40 x 12, 12, 12, 11, 11
Machine Incline Curls:
50 x 20, 20, 20

9/28/22
166.4 lbs.
Arsenal Chest Flies:
Carriage x 10
25/side x 16, 16, 15
Lat Prayers:
40 x 12, 12
Pendulum Squats:
Carriage x 10
45 + 10 x 8, 8, 7, 8, 8
BB Glute Bridges:
165 x 8, 8, 7, 7, 7, 7
Leg Extensions:
90 x 13, 13, 14
Standing Calf Raises: *paused*
100 x 10, 10, 9, 9, 10
Seated Calf Raises: *paused*
2 45s + 25 x 9, 8, 9
Machine Preacher Curls:
70 x 12, 12, 12, 12, 13
Overhead Machine Triceps Extensions:
40 x 14, 14, 14, 14, 14
Twisting Hanging Leg Raises:
BW x 6, 6, 6(+1)

9/29/22
165.2 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 10, 10, 10, 10, 10, 10
HS Incline Presses: *paused*
45/side x 10
45/side x 18, 18, 18, 18, 18
Close Grip Pulldowns:
90 x 15, 15, 15, 15, 14
Reverse Hyperextensions:
BW x 10, 10, 10, 10, 10, 10
Leg Extensions:
75 x 15, 15, 15, 15, 15, 15
HS Rear Delt Flies:
70 x 16, 15, 16, 16, 16
Abductor Machine:
50 x 21
60 x 16, 16
Standing Calf Raises: *paused*
60 x 20, 19
Machine Crunches:
45 x 15, 15, 15

10/1/22
164.6 lbs.
PlateLoaded Squat Machine:
BW x 10
45/side x 14, 14, 14, 14, 15
Neutral Grip Bench Press: *paused*
25/side x 10
45/side x 9, 9, 8, 9, 8, 8
BB Glute Bridges:
165 x 8, 8, 8, 8, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 11, 11, 11
Leg Extensions:
90 x 14, 14, 14
DB Hammer Curls:
40s x 9, 9, 9, 9, 9
Triceps Pushdowns:
30 x 15, 15
Twisting Hanging Leg Raises:
BW x 7, 7, 6(+1)
Standing Calf Raises: *paused*
100 x 12, 12, 11

10/3/22
166.4 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 9, 9, 9, 9, 9
HS Incline Presses:
45/side x 10
45 + 25/side x 12, 12, 12, 11, 12, 11
Medium Grip Cable Rows:
80 x 15, 15, 15, 15, 14
Triceps Pushdowns: *straight bar*
45 x 13, 13, 13
Supinating DB Curls:
35s x 15, 15, 15
Lying Leg Curls:
80 x 13, 13, 13, 13, 13
Leg Extensions:
75 x 16, 16, 15, 15, 15, 16
Arsenal Lateral Raises:
40 x 12, 12, 12, 11, 11
Machine Incline Curls:
50 x 21, 20, 22

10/4/22
167.4 lbs.
Arsenal Chest Flies:
Carriage x 10
35/side x 12, 12, 12
Lat Prayers:
40 x 13, 13
Pendulum Squats:
Carriage x 10
45 + 10 x 8, 8, 8, 8, 8
BB Glute Bridges:
165 x 9, 9, 8, 8, 8, 8
Leg Extensions:
90 x 15, 15, 15
Standing Calf Raises: *paused*
100 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
2 45s + 25 x 9, 9, 9
Machine Preacher Curls:
90 x 8, 8, 8, 8, 7
Overhead Machine Triceps Extensions:
40 x 15, 15, 15, 14, 14
Twisting Hanging Leg Raises:
BW x 7, 7, 7

10/6/22
167.0 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 11, 11, 11, 11, 11, 11
HS Incline Presses: *paused*
45/side x 10
45/side x 19, 19, 19, 19, 18
Close Grip Pulldowns:
90 x 15, 15, 15, 15, 14
Reverse Hyperextensions:
BW x 11, 11, 10, 10, 10, 10
Leg Extensions:
75 x 16, 16, 16, 16, 16, 17
HS Rear Delt Flies:
80 x 12, 12, 12, 12, 12
Abductor Machine:
60 x 17, 17, 20
Standing Calf Raises: *paused*
60 x 20, 20
Machine Crunches:
45 + 10 x 12, 12, 12

10/8/22
Hack Squats: *paused*
45/side x 10
45 + 25/side x 12, 12, 12, 12, 11
DB Floor Presses: *paused*
45s x 10
80s x 6, 6, 6, 6, 6, 6
BB Glute Bridges:
165 x 9, 9, 9, 8, 8, 8
Neutral Grip Pullups: *deadhang*
BW x 12, 12, 12, 10, 9
Leg Extensions:
90 x 12, 11, 13
DB Hammer Curls:
35s x 12, 13, 12, 12, 12
Triceps Pushdowns:
25 x 14, 14
Twisting Decline Situps:
8 x 6, 6, 6
Standing Calf Raises: *paused*
90 x 9, 9, 9
On the road and outside my normal training environment.

10/10/22
165.8 lbs.
Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 10, 10, 9, 9, 9
HS Incline Presses:
45/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 12
Medium Grip Cable Rows:
80 x 15, 15, 15, 14
HS Rows:
45/side x 14
Triceps Pushdowns: *straight bar*
45 x 14, 14, 14
Supinating DB Curls:
35s x 15, 15, 12
Lying Leg Curls:
80 x 14, 14, 14, 13, 14
Leg Extensions:
75 x 17, 16, 17, 17, 17, 16
Arsenal Lateral Raises:
40 x 12, 12, 12, 12, 11
Machine Incline Curls:
60 x 15, 16, 16

10/12/22
167.8 lbs.
Arsenal Chest Flies:
Carriage x 10
35/side x 13, 13, 13
Lat Prayers:
40 x 15, 14
Pendulum Squats:
Carriage x 10
45 + 10 x 9, 8, 8, 8, 8
BB Glute Bridges:
165 x 9, 9, 9, 8, 8, 8
Leg Extensions:
90 x 16, 15, 15
Standing Calf Raises: *paused*
100 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
2 45s + 25 x 10, 10, 9
Machine Preacher Curls:
90 x 8, 8, 8, 8, 8
Overhead Machine Triceps Extensions:
40 x 15, 14
Machine Triceps Extensions:
50 x 11
30 x 20, 19
Twisting Hanging Leg Raises:
BW x 8, 7, 7
I experienced some elbow pain whilst doing overhead triceps extensions so did machine triceps extensions instead.

10/13/22
166.6 lbs.
Squat Machine Good Mornings:
Carriage x 10
45/side x 12, 12, 12, 11, 11, 12
HS Incline Presses: *paused*
45/side x 10
45/side x 19, 19, 19, 19, 19
Close Grip Pulldowns:
90 x 15, 15, 15, 15, 15
Reverse Hyperextensions:
BW x 11, 11, 11, 10, 11, 10
Leg Extensions:
75 x 17, 17, 17, 17, 17, 18
HS Rear Delt Flies:
80 x 13, 13, 12, 12, 12
Abductor Machine:
60 x 20, 20, 18
Standing Calf Raises: *paused*
60 x 20, 20
Machine Crunches:
45 + 10 x 13, 13, 13