Printable View
3/20/23
166.2 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 9, 9, 10
Lat Pullovers:
60 x 12, 11
Pendulum Squats:
Carriage x 10
45 + 25 x 10, 10, 10, 10, 10
BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9
Leg Extensions: *new machine*
110 x 13, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
3 45s x 9, 8, 9
Barbell Curls:
90 x 7, 7, 7, 7, 7
Triceps Extension Machine:
70 x 10, 10, 10, 10, 10
Decline Leg Raises:
BW x 16, 16, 15
3/21/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 9, 8, 9
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8
Wider Neutral Grip Pulldowns:
140 x 10, 10, 9
Back Extensions:
25 x 10, 9, 9, 9
Leg Extensions: *new machine*
90 x 15, 14, 14, 15
Standing Face Pulls:
60 x 10, 10, 10
Abductor Machine:
80 x 16, 16, 17
Machine Leg Press Calf Raises: *paused*
130 x 18, 17
Twisting Cable Crunches: *back against pole*
110 x 10, 10(+2), 9(+3)
First session of the deload week.
3/23/23
168.8 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 11
Machine Chest Presses: *paused*
90 x 10
150 x 9, 9, 9, 9
BB Hip Thrusts:
165 x 10, 10, 10, 9
Lat Pulldowns:
100 x 13, 12, 11.25
Leg Extensions: *new machine*
110 x 15, 14, 15
Preacher Hammer Curls:
50 x 14, 13, 12
Overhead Triceps Extensions:
60 x 9, 9
Decline Leg Raises:
BW x 16, 16, 17
Machine Leg Press Calf Raises: *paused*
210 x 11, 10, 10
3/24/23
167 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 12, 11, 10, 10
HS Low Rows:
45/side x 10, 9, 9
Triceps Pushdowns: *straight bar*
65 x 10, 11, 10
Cable Curls:
90 x 12, 12, 12
Seated Leg Curls:
110 x 13, 12, 13
Leg Extensions: *new machine*
90 x 15, 15, 15, 15
Arsenal Lateral Raises:
50 x 10, 10, 10
Machine Incline Curls:
120 x 12, 12, 13
Twisting Cable Crunches:
65 x 8(+2), 7, 7(+2)
3/27/23
168.2 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 11, 11, 11
Lat Pullovers:
60 x 12, 1
Pendulum Squats:
Carriage x 10
45 + 35 x 6, 6, 7
BB Hip Thrusts:
165 x 10, 10, 10, 10
Leg Extensions:
110 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
230 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
3 45s x 9, 9, 9
Barbell Curls:
90 x 8, 8, 8
Triceps Extension Machine:
70 x 11, 10, 11
Decline Leg Raises:
BW x 17, 16, 17
3/29/23
168.2 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9, 9
Incline Bench Press: *paused*
95 x 10
145 x 8, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
140 x 10, 10, 10, 10, 10
Back Extensions:
25 x 9, 9, 8, 8, 8, 9
Leg Extensions: *new machine*
90 x 15, 15, 15, 15, 15, 15
Standing Face Pulls:
60 x 9, 9, 9, 9, 9
Abductor Machine:
80 x 20, 19, 19
Machine Leg Press Calf Raises: *paused*
130 x 19, 19
Twisting Cable Crunches: *back against pole*
65 x 8, 8, 8(+1)
Back from the deload.
3/30/23
168.2 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 11
Machine Chest Presses: *paused*
90 x 10
150 x 9, 9, 9, 9, 9, 9
BB Hip Thrusts:
165 x 10, 10, 9, 9, 9, 9
Lat Pulldowns:
100 x 12, 12, 12, 12, 12
Leg Extensions:
110 x 15, 14, 13
Preacher Hammer Curls:
50 x 12, 12, 11, 11, 11
Overhead Triceps Extensions:
60 x 9, 9
Ab Wheel:
BW x 11, 11, 10
Machine Leg Press Calf Raises: *paused*
210 x 11, 11, 11
4/1/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 6
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 10, 10, 10
HS Low Rows:
45/side x 9, 9, 9, 9, 9
Triceps Pushdowns: *rope*
45 x 9, 9, 8
Cable Curls:
90 x 13, 13, 12
Seated Leg Curls:
110 x 12, 12, 11, 11, 11
Leg Extensions:
90 x 16, 16, 15, 15, 15, 15
Arsenal Lateral Raises:
50 x 10, 9, 9, 10, 9
Machine Incline Curls:
120 x 13
130 x 8, 8
Twisting Cable Crunches:
65 x 8(+1), 8, 8
4/2/23
166.6 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 12, 12, 13
Lat Pullovers:
60 x 13, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 7, 6, 7, 7, 7
BB Hip Thrusts:
165 x 10, 10, 10, 9, 9, 9
Leg Extensions:
110 x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
230 x 9, 8, 9, 9, 8
Seated Calf Raises: *paused*
3 45s x 10, 9, 9
Barbell Curls:
90 x 8, 8, 7, 7, 7
Triceps Extension Machine:
70 x 11, 11, 11, 11, 10
Ab Wheel:
BW x 11, 11, 11
4/4/23
168.4 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 9
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 7, 7
Wider Neutral Grip Pulldowns:
140 x 10, 10, 10, 10, 11
Back Extensions:
25 x 10, 10, 8, 9, 9, 8
Leg Extensions: *new machine*
90 x 16, 16, 16, 16, 16, 16
Seated Face Pulls:
30 x 10, 10, 10, 10, 10
Abductor Machine:
80 x 20, 20, 19
Machine Leg Press Calf Raises: *paused*
130 x 20, 20
Twisting Cable Crunches: *back against pole*
65 x 9, 9, 9
4/5/23
167.2 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 12
Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 10, 9, 10, 10
BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9
Lat Pulldowns:
100 x 13, 12, 12, 12, 12
Leg Extensions:
110 x 15, 15, 15
Preacher Hammer Curls:
50 x 12, 12, 12, 12, 12
Overhead Triceps Extensions:
60 x 10, 9
Ab Wheel:
BW x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
210 x 12, 12, 12
4/7/23
167.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 9, 9, 9, 9
HS Low Rows:
45/side x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
45 x 9, 8, 9
Cable Curls:
90 x 13, 13, 13
Seated Leg Curls:
110 x 12, 12, 12, 12, 11
Leg Extensions:
90 x 17, 17, 17, 16, 16, 16
Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9
Machine Incline Curls:
130 x 9, 9, 8
Twisting Cable Crunches:
65 x 9, 9, 8(+1)
weak
[QUOTE=TGreggors;1680367313]4/7/23
167.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 9, 9, 9, 9
HS Low Rows:
45/side x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
45 x 9, 8, 9
Cable Curls:
90 x 13, 13, 13
Seated Leg Curls:
110 x 12, 12, 12, 12, 11
Leg Extensions:
90 x 17, 17, 17, 16, 16, 16
Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9
Machine Incline Curls:
130 x 9, 9, 8
Twisting Cable Crunches:
65 x 9, 9, 8(+1)[/QUOTE]
Woah! thanks.
[QUOTE=AsianPepper;1680830013]weak[/QUOTE]
Indeed.
4/10/23
167.8 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 13
11th hole from top x 8, 8
Lat Pullovers:
70 x 6
60 x 12
Pendulum Squats:
Carriage x 10
45 + 35 x 7, 7, 7, 7, 7
BB Hip Thrusts:
165 x 10, 10, 9, 9, 9, 8
Leg Extensions:
110 x 16, 15, 15
Machine Leg Press Calf Raises: *paused*
230 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
3 45s x 10, 9, 9
Barbell Curls:
90 x 8, 8, 7, 7, 7
Triceps Extension Machine:
70 x 11, 11, 11, 11, 11
Ab Wheel:
BW x 13, 13, 12
4/11/23
169.2 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 10
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 7, 7, 6, 7, 7
Back Extensions:
25 x 10, 8, 8, 8, 8, 8
Leg Extensions:
90 x 17, 17, 17, 17, 17, 17
Seated Face Pulls:
30 x 11, 11, 10, 11, 11
Abductor Machine:
80 x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
130 x 20, 20
Twisting Cable Crunches: *back against pole*
65 x 9, 9, 9(+1)
4/13/23
167.2 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 13
Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 10, 10, 10, 10
BB Hip Thrusts:
165 x 9, 9, 9, 9, 9, 9
Lat Pulldowns:
120 x 8, 8, 8, 8, 8
Leg Extensions: *new machine*
130 x 9, 9, 9
Preacher Hammer Curl Machine:
50 x 13, 12, 12, 12, 12
Overhead Triceps Extensions:
60 x 10, 10
Ab Wheel:
BW x 13, 13, 12
Machine Leg Press Calf Raises: *paused*
210 x 13, 12, 12
4/14/23
169.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 7, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 10, 10, 10, 10
HS Low Rows:
45/side x 11, 11, 11, 11, 11
Triceps Pushdowns: *rope*
45 x 9, 9, 9
Cable Curls:
90 x 14, 14, 14
Seated Leg Curls:
110 x 12, 12, 12, 9, 9
Leg Extensions:
90 x 18, 17, 17, 14, 13, 13
Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9
Machine Incline Curls:
130 x 9, 9, 9
Twisting Cable Crunches:
65 x 9, 9(+1), 9
4/17/23
168.8 lbs.
DB Chest Flyes:
15s x 10
25s x 8, 7
20s x 15
DB Pullovers:
30s x 8, 8
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 7, 7, 7
BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9
Leg Extensions:
130 x 10, 10, 10
Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 9, 9, 9
Seated Calf Raises: *paused*
3 45s x 10, 10, 10
Barbell Curls:
90 x 8, 8, 8, 7, 7
DB Skullcrushers:
20s x 9, 9, 8, 8, 8
Ab Wheel:
BW x 13, 13, 13
4/18/23
168.2 lbs.
High Bar Good Mornings:
85 x 10
105 x 11, 10, 11, 11, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 7, 7, 7, 7, 7
Back Extensions:
25 x 9, 9, 9, 9, 10, 9
Leg Extensions:
90 x 17, 18, 17, 17, 17, 17
Seated Face Pulls:
30 x 11, 11, 11, 11, 11
Abductor Machine:
80 x 20, 20, 21
Machine Leg Press Calf Raises: *paused*
150 x 15, 15
Twisting Cable Crunches: *back against pole*
65 x 10, 10, 9(+2)
4/20/23
169.2 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 8, 8, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 11, 10, 10, 10
BB Hip Thrusts:
165 x 10, 10, 10, 9, 9, 9
Lat Pulldowns:
120 x 9, 9, 9, 9, 9
Leg Extensions:
130 x 11, 10, 10
Preacher Hammer Curl Machine:
70 x 8, 8, 8, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 10
Ab Wheel:
BW x 14, 14, 14
Machine Leg Press Calf Raises: *paused*
210 x 13, 12, 13
4/21/23
167.6 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 10, 10, 9
HS Low Rows:
45/side x 12, 12, 12, 12, 12
Triceps Pushdowns: *rope*
45 x 10, 10, 9
Cable Curls:
90 x 15, 15, 14
Lying Leg Curls:
60 x 12, 12, 12, 12, 12
Leg Extensions:
90 x 18, 18, 17, 17, 17, 17
Arsenal Lateral Raises:
50 x 10, 10, 10, 10, 10
Machine Incline Curls:
130 x 10
Incline DB Curls:
25s x 10, 11
Twisting Cable Crunches:
65 x 10, 10, 10(+2)
4/24/23
168.2 lbs.
DB Chest Flyes:
15s x 10
20s x 17
25x 8, 8
DB Pullovers:
30s x 9, 9
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 8, 8, 8
BB Hip Thrusts:
165 x 10, 10, 10, 10, 9, 9
Leg Extensions:
130 x 11, 11, 10.25
Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
3 45s x 11, 10, 10
Barbell Curls:
90 x 8, 8, 8, 8, 7
DB Skullcrushers:
20s x 10, 10, 9, 9, 9
Ab Wheel:
BW x 15, 15, 14
4/25/23
166.6 lbs.
High Bar Good Mornings:
85 x 10
105 x 11, 11, 11, 11, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 8, 7, 7, 7, 7
Back Extensions:
25 x 10, 8, 7, 7, 7, 7
Leg Extensions:
90 x 18, 18, 18, 17, 17, 18
Seated Face Pulls:
30 x 12, 11, 11, 11, 10
Abductor Machine:
90 x 10
85 x 15, 16
Machine Leg Press Calf Raises: *paused*
150 x 16, 16
Twisting Cable Crunches: *back against pole*
65 x 11, 10(+1), 10(+1)
4/27/23
167 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 9, 8, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 6, 7, 7, 7, 6, 7
BB Hip Thrusts:
165 x 10, 10, 10, 10, 10, 10
Lat Pulldowns:
120 x 10, 10, 9, 9, 9
Leg Extensions:
130 x 11, 11, 10
Preacher Hammer Curl Machine:
70 x 9, 8, 8, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 11
Ab Wheel:
BW x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
210 x 14, 13, 13
4/28/23
167 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 6
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 9, 9, 9
HS Low Rows:
45/side x 13, 13, 12, 12, 12
Triceps Pushdowns: *rope*
45 x 10, 10, 10
Cable Curls:
90 x 15, 15, 15
Lying Leg Curls:
60 x 13
75 x 8, 8, 8, 8
Leg Extensions:
90 x 18, 18, 18, 18, 18, 18
Arsenal Lateral Raises:
50 x 11, 10, 10, 10, 10
Incline DB Curls:
25s x 11, 11, 10
Twisting Cable Crunches:
65 x 11, 11
75 x 6(+3)
5/1/23
167.8 lbs.
DB Chest Flyes:
15s x 10
25s x 8, 8, 8
DB Pullovers:
30s x 10, 10
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 7, 6, 6
BB Hip Thrusts:
165 x 10, 10, 10, 10, 10, 10
Leg Extensions:
130 x 11, 11, 11
Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s x 11, 11, 10
Barbell Curls:
90 x 8, 8, 8, 8, 8
DB Skullcrushers:
20s x 10, 10, 10, 10, 9
Ab Wheel:
BW x 16, 15, 15
5/2/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
105 x 12, 12, 11, 11, 12, 11
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 10, 8, 8, 8, 8
Back Extensions:
25 x 10, 10, 9, 10, 9, 9
Leg Extensions:
90 x 18, 18, 18, 18, 18, 19
Seated Face Pulls:
30 x 12, 12, 12, 12, 12
Abductor Machine:
85 x 16, 16, 16
Machine Leg Press Calf Raises: *paused*
150 x 17, 17
Twisting Cable Crunches: *back against pole*
75 x 7, 7, 6(+3)
5/4/23
169.2 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 9, 9, 9, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 7, 7, 7, 6, 7, 7
BB Hip Thrusts:
185 x 6, 6, 6, 6, 6, 6
Lat Pulldowns:
120 x 10, 10, 10, 10, 9
Leg Extensions:
130 x 12, 12, 11
Preacher Hammer Curl Machine:
70 x 9, 9, 8, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 12
Ab Wheel:
BW x 16, 16, 15
Machine Leg Press Calf Raises: *paused*
210 x 14, 13, 13