TGreggors' Second Training Log

6/12/17:
169.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 1, 1, 1, 1, 1

Bench Press:
135 x 5
155 x 3
170 x 7, 7, 7

DB Romanian Deadlifts:
85s x 12, 12, 12, 13

Standing DB Overhead Presses:
55s x 8, 8
50s x 8, 8, 8

Lat Pulldowns:
180 x 11, 11, 10, 10, 10

HS Seated Crunches:
2 45s + 10 x 14, 14

HS Oblique Crunches:
2 45s x 14, 14

Abductor Machine:
220 + 45 x 12, 12, 13

Felt pretty beat up on the squats today, but everything else was feeling great. Romanians are getting significantly stronger every week.

6/14/17:
169.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 1
195 x 1, 1, 1, 1

HS Low Rows:
45 + 40/side x 10, 10, 10, 10, 10

Cable Lateral Raises:
30 x 14, 14, 14, 14, 14

Lying Leg Curls:
100 x 12, 12, 12, 12, 12

Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 14, 14, 13.8

Cable Pull-throughs:
Full stack + 45 x 13, 13, 13, 13, 12

Progress across the board. Trying to tweak my form on the pull-throughs to make sure that my glutes are firing as hard as possible.

6/16/17:
170.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
345 x 4, 4, 4

Bench Press:
135 x 5
165 x 3
185 x 1
205 x 1
215 x 3, 3, 3

Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 1
375 x 3, 3, 2, 1

HS Chest Presses:
2 45s/side x 15, 15, 15, 13, 12

Bayesian Cable Curls:
45 x 15, 15, 15, 14, 14

HS Crunches:
2 45s + 10 x 14, 15

HS Oblique Crunches:
2 45s x 15, 15

Abductor Machine:
220 + 45 x 13, 13, 13

Squats, and ESPECIALLY bench, went very well. My pressing is getting stronger with absolute certainty. Deadlifts were a different story, though. Not sure if I can attribute missing these numbers to general fatigue or to the removal of the deficit power deadlifts. All in all, though, just chalking it up to a bad day on them for now.

6/18/17:
169.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
245 x 3
265 x 8, 8

Bench Press:
135 x 5
145 x 3
155 x 7, 7

Chinups:
BW x 10, 10, 10, 10, 10

Rear Delt Machine Flies:
60 x 16, 15, 15, 14, 14

Underhand Grip Triceps Pushdowns:
30 x 15, 15, 13, 14, 14

Hack Squats:
3 plates/side x 13, 13, 13, 13, 13

6/20/17:
171.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 1, 1, 1

Bench Press:
135 x 5
160 x 3
180 x 1, 1, 1

DB Romanian Deadlifts:
90s x 12, 12, 11, 11

Standing Overhead DB Presses:
40s x 13, 13, 13, 12, 11

Lat Pulldowns:
180 x 11, 11, 11, 10, 10

HS Seated Crunches:
2 45s + 10 x 15, 15

HS Oblique Crunches:
2 45s x 15, 16

Abductor Machine:
220 + 45 x 14, 14, 15

Romanians are still getting stronger from week to week. Neat how fast exercises improve when you first add them into the mix.

6/21/17:
170.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
180 x 3, 3

HS Low Rows:
2 45s + 15/side x 8, 8, 8, 8, 8

Cable Pull-throughs:
Full stack + 45 x 13, 13, 13

Cable Pull-throughs(on different cable machine):
Full stack + 45 x 12, 11

Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 15, 15, 14

Cable Lateral Raises:
30 x 15, 15, 15, 14, 14

Lying Leg Curls:
100 x 12, 12, 12, 12, 12

Might have to find a different glute exercise (AGAIN). The 45 that I attached to the cable stack fell off mid-set on my third set of pull-throughs, which really annoyed me. Just wanting an exercise to be able to use consistently there. May give some 45-degree rounded back extensions a try at some point.

6/23/17:
171.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 4, 4

Deadlifts:
225 x 5
275 x 3
315 x 2
330 x 3, 3

HS Chest Presses:
2 45s/side x 15, 15, 15, 15, 15

Cable Bayesian Biceps Curls:
45 x 15 15, 15, 15, 14

HS Crunches:
2 45s + 20 x 12, 12

HS Oblique Crunches:
2 45s + 10 x 13, 13

Abductor Machine:
220 + 45 x 15, 14, 15

Last session of the deload. Debated whether or not I should have delayed it for my vacation to Saint Thomas next week, but I decided against it. Kinda wanting to train hard down there, and I don't wanna throw my program too out of whack. Leaving on Tuesday!

6/25/17:
169.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 10, 10, 10

Bench Press:
135 x 5
150 x 3
160 x 10, 10, 10

Chinups:
BW x 11, 10, 10, 10, 9

Rear Delt Machine Flies:
60 x 15, 15, 15, 15, 15

Underhand Grip Triceps Extensions:
30 x 15, 15, 15, 15, 14

Hack Squats:
3 45s/side x 14, 14, 14, 13, 13

This was pretty brutal

6/27/17:
171.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5

Bench Press:
135 x 5
165 x 3
190 x 5, 5, 5

Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 5, 5, 5

Standing DB Overhead Presses:
45s x 10, 10, 10, 10, 8

Lat Pulldowns:
180 x 11, 11, 11, 10, 10

HS Seated Crunches:
2 45s + 20 x 13, 13

HS Oblique Crunches:
2 45s + 10 x 14, 14

Abductor Machine:
220 + 45 x 15, 15, 15

Hard but enjoyable. Got my heavy work done early in the week instead of doing my technique work in case I do not have access to a squat rack on vacation. Will for sure have a leg press and DBs to get my stuff done, but just not sure about the barbells! May not have my normal equipment, but I'm going to still be training with focus and intensity.

Lifting on vacation is so crucial for me. Makes me feel so much better the entire time. Any other big summer plans?

[QUOTE=Feed2Grow;1510117601]Lifting on vacation is so crucial for me. Makes me feel so much better the entire time. Any other big summer plans?[/QUOTE]

Same here, man. I get so antsy when I'm just chilling out, not doing anything. Training really is the best part of my day. Very little gets me as excited as a good training session. Down here in the Virgin Islands right now. Got a good lift in last night. But Just attending a few weddings, celebrating the birthday and getting ready for moving into my apartment for school in the fall. Just living the good life until reality kicks back in in August.

6/28/17:
171.4 lbs.

Flat DB Presses:
20s x 10
30s x 5
50s x 23, 22, 20

HS Low Rows:
45/side x 15, 14, 15, 14, 13

Cable Pull-throughs:
Full stack x 16, 15, 14, 15, 13

Leg Press Calf Raises:
2 45s + 35/side x 15, 13, 13, 13, 13

DB Lateral Raises:
20s x 18, 16, 16, 16, 15

Lying Leg Curls:
90 x 16, 16, 16, 14, 14.8

Lifting at my hotel's gym down here, and while it is not extremely nice, it definitely has enough to get the job done. This was from yesterday. Had the entire gym to myself at night. Went out onto the balcony in between sets to look up at the stars/at the lit up houses on the rolling hills nearby. Really cool

Very nice. You are in UT pharm school correct? Which campus do you attend? I'm moving to Memphis in a few weeks. Wife is starting optometry school!

[QUOTE=Feed2Grow;1510190301]Very nice. You are in UT pharm school correct? Which campus do you attend? I'm moving to Memphis in a few weeks. Wife is starting optometry school![/QUOTE]

DANG. that is awesome that you are moving there. so close to when I was there! Would be neat to meet with someone on the forums in real life to lift or something. But you are correct. I just finished my first year in Memphis, and I will soon be moving into my apartment in Nashville for my second-fourth years. I will be going to Memphis some for school events, more than likely. I recommend that you give NBS fitness a try if you go down there. Small world, man. I know a girl in optometry school there

6/30/17:
168.4 lbs.

Leg Press: *low foot placement*
45/side x 10
2 45s/side x 5
3 45s/side x 5
4 45s + 30/side x 11, 11, 10

Flat DB Presses:
20s x 10
30s x 5
50s x 23, 23, 23

Cable Romanian Deadlifts:
60 x 11, 11, 11, 12

Flat DB Presses:
50s x 23, 20, 13.5, 13, 12.5

DB Pinwheel Curls:
30s x 16, 17, 18, 18, 18

Hanging Leg Raises:
BW x 18, 15

Oblique Cable Crunches:
45 x 14, 14

Lateral Cable Leg Raises:
17.5 x 17
15 x 14, 14

Got a bit fatigued on my pressing. Crazy how fast I lost strength on those between my final sets. Got a big innovative with the romanian deadlifts and used a cable machine that had its pulleys lowered all the way to the floor. Good work and effort here.

7/1/17:
170.0 lbs.

Leg Press: *Low foot placement*
45/side x 10
2 45s/side x 5
3 45s/side x 5
4 45s + 30/side x 11, 11, 10

DB Floor Presses:
20s x 10
30s x 8
50s x 15, 15, 15

Underhand Grip Pulldowns:
72.5 x 14, 12, 12, 12, 12

Single Arm Triceps Pressdowns:
15 x 15, 16, 16, 16, 14

DB Rear Delt Flies:
15s x 12, 13, 14, 14, 14

Leg Press: *Low foot placement*
4 45s + 30/side x 10, 10

Leg Press: *High foot placement*
4 45s + 30/side x 14, 14, 15

Good work. Using all of the weights in the gym on the leg press and focusing on higher rep work. Only one more session in the virgin islands. Love it down here, but I am looking forward to having a squat rack! A whole lot of snorkeling, swimming, exploring and eating down here!

7/3/17:
168.8 lbs.

Leg Press: *low foot placement*
45/side x 10
2 45s/side x 5
3 45s/side x 5
4 45s + 30/side x 11, 11, 11

DB Floor Presses:
20s x 10
30s x 8
50s x 16, 15, 15

Cable Romanian Deadlifts:
60 x 12, 12, 12, 11

Standing DB Overhead Presses:
50s x 9, 9, 9, 8, 8

Lat Pulldowns:
65 x 15, 15, 13, 13, 13

Hanging Leg Raises:
BW x 19, 18

Cable Oblique Crunches:
45 x 16, 15

Lateral Cable Leg Raises:
15 x 16, 15, 15

Good work here. Final session on vacation. Happy Independence Day

7/6/17:
167.6 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
190 x 5, 5, 5

HS Low Rows:
45 + 30/side x 12, 12, 12, 12, 12

Cable Pull-throughs:
Full stack + 45 x 13, 13, 13, 12, 12

Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 15, 15, 15

Cable Lateral Raises:
30 x 15, 15, 15, 15, 14

Lying Leg Curls:
110 x 11, 11, 9, 8, 8

Back in the saddle

7/7/17:
169.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5

Bench Press:
135 x 5
150 x 3
165 x 9, 9, 9

Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 5, 3, 2, 3, 2

HS Chest Presses:
2 45s/side x 15, 15, 15, 15, 15

DB Pinwheel Curls:
30s x 18
40s x 11, 11, 11, 11

HS Crunches:
2 45s + 20 x 13, 13

HS Oblique Crunches:
2 45s + 10 x 14, 15

Abductor Machine:
220 + 45 x 16, 16, 15

Enjoyable birthday session. I turn 24 today. Deadlift continues to make me scratch my head

[QUOTE=TGreggors;1510381001]DANG. that is awesome that you are moving there. so close to when I was there! Would be neat to meet with someone on the forums in real life to lift or something. But you are correct. I just finished my first year in Memphis, and I will soon be moving into my apartment in Nashville for my second-fourth years. I will be going to Memphis some for school events, more than likely. I recommend that you give NBS fitness a try if you go down there. Small world, man. I know a girl in optometry school there[/QUOTE]

Man, we were so close to having our paths cross. That really would have been cool, I only know a handful of people in Memphis. Nashville is awesome though, you will enjoy that. The wife is really excited about SCO, it seems like an awesome school. NBS looks awesome, can't believe I hadn't even come across it yet! I'll be working at the Life Time Fitness in Collierville as PT/Nutrition Coach, so will be training there. That gym is really nice as well.

[QUOTE=Feed2Grow;1511066831]Man, we were so close to having our paths cross. That really would have been cool, I only know a handful of people in Memphis. Nashville is awesome though, you will enjoy that. The wife is really excited about SCO, it seems like an awesome school. NBS looks awesome, can't believe I hadn't even come across it yet! I'll be working at the Life Time Fitness in Collierville as PT/Nutrition Coach, so will be training there. That gym is really nice as well.[/QUOTE]

This same sort of thing keeps happening to me with people on here. Never quite hit it just right so that I'm at the same place at the same time. Never have heard of that gym, though. Sounds like it is out in the same area as NBS, in the east Memphis area. Living out the dream, man! Very cool.

7/9/17:
171.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
255 x 3
285 x 9, 9, 9

Bench Press:
135 x 5
165 x 3
190 x 2, 2, 2, 2

Chinups:
BW x 10, 11, 10, 10, 9

Rear Delt Machine Flies:
60 x 15, 15, 15, 15, 16

Underhand Grip Triceps Pushdowns:
30 x 15, 15, 15, 15, 15

Hack Squats:
3 45s/side x 14, 14, 14, 14, 14

Good progress. Enjoying some nice meals this weekend for the birthday.

7/10/17:
170.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 2, 2, 2, 2

Bench Press:
135 x 5
160 x 3
185 x 2
200 x 4, 4, 4

DB Romanian Deadlifts:
90s x 12, 12, 12, 12

Standing DB Overhead Presses:
40s x 13, 13, 13, 12, 10

Lat Pulldowns:
180 x 11, 11, 10, 10, 10

HS Seated Crunches:
2 45s + 20 x 14, 13

HS Oblique Crunches:
2 45s + 10 x 15, 15

Abductor Machine:
220 + 45 x 16, 16, 16

7/12/17:
170.8 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 8, 8, 8

HS Low Rows:
2 45s/side x 10, 10, 10, 10, 10

Cable Pullthroughs:
Full stack + 45 x 13, 13, 13, 14, 14

Leg Press Calf Raises:
2 45s + 35 x 15, 15, 13, 13, 13

Cable Lateral Raises:
30 x 15, 15, 15, 15, 15

Lying Leg Curls:
110 x 10, 10, 10, 10, 9

Progress on everything aside from calf raises. Agh. We'll get those reps next week

7/14/16:
170.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 4, 4, 4

Bench Press:
135 x 5
165 x 3
185 x 2
195 x 1, 1, 1, 1, 1

Deadlifts:
225 x 5
275 x 3
315 x 2
340 x 1
365 x 4, 4, 4

HS Chest Presses:
2 45s/side x 13, 13, 13, 13, 13

DB Pinwheel Curls:
40s x 12, 12, 12, 12, 12

HS Crunches:
2 45s + 20 x 14, 14

HS Oblique Crunches:
2 45s + 10 x 16, 16

Abductor Machine:
220 + 55 x 15, 15, 15

Not bad at all. Really was happy that I could hit all of the reps on the deads. Intensity is going to be ramping up here shortly.

7/15/17:
169.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 8, 8, 8

Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
215 x 2, 2, 2, 2, 2

Chinups:
BW x 11, 11, 11, 10, 10

Rear Delt Machine Flies:
75 x 15, 15, 15, 14, 12

Underhand Triceps Pushdowns:
30 x 15, 15, 15, 15, 15

Hack Squats:
3 45s/side x 15, 15, 15, 15, 15

Okay session. Missed my prescribed triples with 215. I failed on the first triple so I just rode it out with doubles from there on. First missed rep on the bench since my meet back in December. Not sure what went on there. Perhaps a combination of yesterday's training and weighing in a tad lighter here lately? Hope we can pull it together by the time the program peaks.

7/17/17:
170.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 1, 1, 1, 1, 1

Bench Press:
135 x 5
160 x 3
180 x 7, 7, 7

DB Romanian Deadlifts:
90s x 13, 12, 12, 12

Standing DB Overhead Press:
55s x 8
50s x 8
45s x 8, 8, 8

Lat Pulldowns:
180 x 11, 11, 11, 11, 10

HS Seated Crunches:
2 45s + 20 x 15, 14

HS Oblique Crunches:
2 45s + 20 x 12, 12

Abductor Machine:
220 + 55 x 15, 15, 14

Beginning to use one minute rest times between sets during my power sessions. Much more time efficient

Posing update: weighing in this morning at 170.8 lbs. Not sure what to make of these. Would like to get in the bod pod again in the next few weeks just to see if I've gained an appreciable amount of muscle
[img]http://i.imgur.com/oxXWtws.jpg[/img]
[img]http://i.imgur.com/JNOYoit.jpg[/img]
[img]http://i.imgur.com/zCmyF8J.jpg[/img]
[img]http://i.imgur.com/NZM17Na.jpg[/img]
[img]http://i.imgur.com/acNvRWs.jpg[/img]
[img]http://i.imgur.com/3MCUNBM.jpg[/img]
[img]http://i.imgur.com/Q2bu6pm.jpg[/img]
[img]http://i.imgur.com/QkLOVcl.jpg[/img]

7/19/17:
171.6 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
200 x 1, 1, 1, 1

HS Low Rows:
2 45s + 20/side x 8
2 45s + 15/side x 8, 8, 8, 8

Cable Pullthroughs:
Full stack + 45 x 14, 14, 14, 14, 14

Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 15, 13, 13

Cable Lateral Raises:
30 x 15, 15, 15, 15, 15

Lying Leg Curls:
110 x 10, 10, 10, 10, 9.5

Pushing. This session was only like an hour and twenty minutes long. My shortest, yet most volume-filled session of the week.

7/21/17:
171.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 1
365 x 3, 2, 1, 2, 1

Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
220 x 1, 1, 1, 1, 1, 1

Deadlifts:
225 x 5
275 x 3
315 x 2
350 x 1
385 x 2, 0
375 x 2, 1
365 x 2, 2

HS Chest Presses:
2 45s/side x 18
2 45s + 10/side x 14, 14, 14, 13

DB Pinwheel Curls:
40s x 13, 13, 12, 12, 12

HS Crunches:
2 45s + 20 x 15, 15

HS Oblique Crunches:
2 45s + 20 x 13, 12

Abductor Machine:
220 + 50 x 15, 15, 16

This was absolutely rough. Missed reps on all three lifts. Killed me. Going to repeat the mesocycle with these same maxes next time around....A few changes are coming. Not sure what was up today.

7/22/17:
171.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 8, 8

Bench Press:
135 x 5
150 x 3
160 x 8, 8

Chinups:
BW x 11, 11, 10, 10, 10

Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 14

Underhand Grip Triceps Pushdowns:
35 x 15, 15, 15, 15, 14

Hack Squats:
3 45s/side x 15, 15, 15, 15, 16

Solid effort. Feeling fatigue from Friday's session still. The DOMS is real. Strep throat is apparently going around at work, and my throat is kind of feeling a bit off this morning. Hope it doesn't get bad before the peak on Friday.

7/23/17:
171.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1, 1, 1

Bench Press:
135 x 5
265 x 3
185 x 1, 1, 1

DB Romanian Deadlifts:
95s x 12, 12, 12, 12

DB Overhead Presses:
40s x 13, 13, 13, 13, 12

Lat Pulldowns:
180 x 11, 11, 11, 11, 10

HS Crunches:
2 45s + 20 x 15, 15

HS Oblique Crunches:
2 45 + 20 x 13, 13

Abductor Machine:
220 + 55 x 16, 14, 14

Tapering for the peak on Friday. I've put a total of 30 pounds on my DB romanian deadlifts over the course of the last eight weeks without even realizing it. woot woot

7/25/17:
172.0 lbs.

HS Low Rows:
45/side x 5
45 + 35/side x 12, 12, 12, 12, 11

Cable Pullthroughs:
Full stack + 45 x 15, 15, 15, 14, 15

Leg Press Calf Raises:
2 45s + 35/side x 14, 14, 12
2 45s + 25 x 15, 15

Cable Lateral Raises:
30 x 16, 16, 15, 15, 15

Lying Leg Curls:
110 x 10, 10, 10, 10, 10

Calf raises were harder than normal.

7/28/17:
170.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
375 x 1 (failed second)

Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
220 x 2

Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 1
395 x 0
385 x 2

HS Seated Chest Presses:
2 45s + 10/side x 15, 15, 14, 13, 12

DB Pinwheel Curls:
40 x 13, 13, 13, 13, 12

HS Seated Crunches:
2 45s + 25 x 13, 13

HS Oblique Crunches:
2 45s + 20 x 14, 13

Abductor Machine: (sitting up straight)
220 x 11, 11
180 x 15

So I'm theorizing that training more for sheer hypertrophy during this mesocycle has hurt my peak here. Failed the second rep on squats, got one less rep than I did last go-around with 220 on bench and couldn't even budge 395 off the ground when I hit it for a triple eight weeks ago. Going to lower the reps on some of my assistance work and I will be adding another day of deadlifting back into the mix. Going to be slowly transitioning into a prep for a meet in December, more than likely. Hoping that the next eight weeks will yield some better numbers.

7/29/17:
171.4 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
145 x 3
155 x 10, 10, 10

Squats:
135 x 5
225 x 5
245 x 3
265 x 10, 10, 10

Chinups:
BW x 11, 11, 10, 9, 8

Underhand Grip Triceps Pushdowns:
35 x 15, 15, 15, 15, 14.8

Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 15

Hack Squats:
3 45s + 25/side x 12, 12, 12, 10, 9

Good effort. Feeling a bit beaten down

7/31/17:
171.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 3, 3, 3

Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 3, 3, 3

Bench Press:
135 x 5
155 x 3
180 x 3, 3, 3

Lat Pulldowns:
180 x 11, 11, 11, 11, 12

Standing DB Overhead Presses:
45s x 10, 10, 10, 11, 10

HS Crunches:
2 45s + 20 x 14, 13

HS Oblique Crunches:
2 45s + 20 x 14, 14

Abductor Machine *Sitting up straight*
180 x 15, 15, 15

Now doing a deadlift variation three times weekly. Let's see how I recover.

8/2/17:
170.4 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
180 x 6, 6, 6

HS Low Rows:
2 45s/side x 10, 10, 10, 10, 11

DB Romanian Deadlifts:
95s x 12, 12, 12, 12, 12

Leg Press Calf Raises:
2 45s + 30/side x 15, 15, 15, 15, 15

Cable Lateral Raises:
30 x 16, 16, 16, 16, 15

Lying Leg Curls:
110 x 11, 10, 7
90 x 12, 12

Solid. Liked the structure of this. Addition of DB romanians caused my leg curl performance to suffer

8/4/17:
171.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 6, 6, 6

Bench Press:
135 x 5
150 x 3
160 x 9, 9, 9

Deadlifts:
225 x 5
275 x 3
320 x 6, 6, 6

Flat DB Presses:
70s x 12, 12, 12
65s x 10
55s x 14

HS Seated Crunches:
2 45s + 25 x 14, 13

HS Oblique Crunches:
2 45s + 20 x 14, 14

Abductor Machine: *sitting up*
190 x 16, 13, 14

Added flat DB presses back into the mix. Chest pump was unreal today. Packing up everything to move to Nashville tomorrow before coming back to finish half of a week of work prior to getting ready for the school year.

8/5/17:
169.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 9, 9, 9

Bench Press:
135 x 5
160 x 3
185 x 2, 2, 2, 2

Chinups:
BW x 11, 11, 11, 11, 11

Underhand Grip Triceps Pushdowns:
35 x 15, 15, 15, 15, 15

Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 16

Hack Squats:
3 45s + 35/side x 10, 10, 9(failed 10th rep)
3 45s + 25/side x 9
3 45s + 15/side x 10

Good sesh. Progress on the chinups. Loaded a bunch of furniture into the moving van after this, and my legs felt like straight up spaghetti

8/7/17:
170.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2, 2, 2, 2

Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 2, 2, 2, 2

Bench Press:
135 x 5
165 x 3
190 x 5, 5, 5

Lat Pulldowns:
180 x 12, 12, 11, 11, 11

DB Overhead Presses:
50s x 8, 8, 9, 8, 8

Machine Crunches:
Full stack x 19

Hanging Leg Raises:
BW x 17

Oblique Cable Crunches:
70 x 28
90 x 16

Abductor Machine:
190 x 16, 16, 16

Hope I adapt to all of this deadlifting! Hammies are feeling rather tight. Only one more session in my hometown gym before I relocate to Nashville and the YMCA there.

Still keeping up with your progress.. 170 lbs.. you getting big!

[QUOTE=IK9;1514847981]Still keeping up with your progress.. 170 lbs.. you getting big![/QUOTE]
You pop in at the most random times! Still pushing. Four weekly workouts make the whole process sustainable for me. Feeling pretty large, for me anyways, at this weight. Enjoying the process as always.

8/9/17:
171.2 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
165 x 8, 8, 8

HS Low Rows:
2 45s + 20/side x 8
2 45s + 15/side x 8
2 45s + 10/side x 8

DB Rows:
110 x 8, 8

DB Romanian Deadlifts:
110s x 10, 9, 9, 9, 9

Leg Press Calf Raises:
2 45s + 35/side x 15, 14, 14, 14, 15

Cable Lateral Raises:
30 x 16, 16, 16, 16, 15

Lying Leg Curls:
90 x 13, 13, 12, 12, 12

Good. Heaviest I've ever gone on DB romanians. Working in a lower rep range on them at the moment. Doing wave progression with 12s, 10s, and 8s. Form felt a bit sloppy on rows and lateral raises. Can't let the chase for progressive overload defer me from using proper technique

8/11/17:
170.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5

Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 5, 4
325 x 6

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
190 x 1, 1, 1, 1, 1

Flat DB Presses:
75s x 10, 10
70s x 10, 10, 10

DB Pinwheel Curls:
40s x 14, 14, 14, 14, 13

Hanging Leg Raises:
BW x 17, 17

DB Decline Twisting Situps:
20 x 13, 11

Abductor Machine:
110 x 15, 15, 15

Not a bad first session at my new gym. Missed a rep on the deadlift, which I was not expecting today.


Anyways, got some bloodwork done this week, just out of curiosity. Test levels were at 384 ng/dL, so they're actually pretty damn low. On the bright side, cholesterol was at 161. Going to increase my dietary fat intake in order to see what I can do about the testosterone. I eat a low fat diet (like 50 grams) so I have some room to increase them for sure.

8/12/17:
169.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
255 x 3
285 x 8, 8, 8

Bench Press:
135 x 5
165 x 3
185 x 1
200 x 4, 4, 4

Chinups:
BW x 11, 11, 11, 10, 9

Single Arm DB Overhead Triceps Extensions:
20 x 14, 12, 11, 11, 11

Machine Rear Delt Flies:
60 x 14, 14, 12, 13

Cable Rear Delt Flies:
15 x 16

Machine Squat:
240 x 12
320 x 7
300 x 8

Machine Leg Press:
310 x 8, 9

Tried a bunch of different variations of some of my accessories since this gym has so much equipment. Really liked the new leg press that I found and the cable rear delt fly...Excellent contraction.

Have boosted my fat intake in place of some of my carbs to hopefully treat this low testosterone problem. Will be boosting my intake from 50 grams to roughly 75 (85 today). Thinking about getting another checkup this winter to see if I can make any meaningful changes.

I wouldnt say that is low T.. I'd be worried if it dips below 200 tho

[QUOTE=IK9;1515486931]I wouldnt say that is low T.. I'd be worried if it dips below 200 tho[/QUOTE]
Definitely on the lower end...hoping that eating a higher fat diet at least does something. Lower than I would like

8/14/17:
171.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 1, 1, 1, 1, 1

Deadlifts:
225 x 5
275 x 3
325 x 2
365 x 1
360 x 1
355 x 1, 1, 1

Bench Press:
135 x 5
155 x 3
170 x 7, 7, 7

Lat Pulldowns:
110 x 15, 15
125 x 13, 13, 14

DB Overhead Presses:
40s x 13, 13, 13, 13, 13

Hanging Leg Raises:
BW x 18, 19

DB Decline Twisting Situps:
20 x 13, 11

Abductor Machine:
120 x 15, 15, 15

Rough session, even though I was doing speed work. GI tract was not cooperating. Reps were moving slow on the power deads so I lowered the weight just a tad. Made progress on DB overhead presses

8/16/17:
171.2 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
195 x 1, 1, 1, 1

Low Cable Rows:
105 x 18
135 x 12, 12, 12, 12

DB Romanian Deadlifts:
110s x 10, 10, 10, 9, 9

Leg Press Calf Raises:
2 45s + 35/side x 13, 13, 10
2 45s + 15 x 13, 13

Lateral Raise Machine:
70 x 16, 17, 16, 15, 15

Lying Leg Curls:
90 x 16, 14, 14, 13, 13

Nice. Lifted at a different YMCA, the one in downtown Nashville. Really cool gym. Classes are in full swing so the schedule is hectic once again

8/18/17
171.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 4, 2, 2, 2, 2

Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 4, 4, 4

Bench Press:
135 x 5
165 x 3
185 x 2
200 x 1
215 x 2, 2, 2, 2, 1

Flat DB Presses:
80s x 8, 8
75s x 8, 8, 7

DB Pinwheel Curls:
40s x 14, 14, 14, 14, 14

Hanging Leg Raises:
BW x 19, 19

DB Decline Twisting Situps:
20 x 13, 12

Abductor Machine:
130 x 16, 16, 14

Not too pleased with this. Not sure what's up with my strength at the moment. Guessing that I could be a bit overreached...? Deloading on the main lifts starting tomorrow. Lots of chillin' and studying on deck for the weekend.