
5/18/20
177.2 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 9, 9, 9, 9, 9
Leg Press:
3 45s + 35/side x 20, 20
Incline Bench Press:
95 x 8
155 x 8, 8, 8, 8, 8
Pullups: *deadhang*
BW x 9, 9, 9, 9, 10
Abductor Machine:
160 x 16, 16, 16
Standing Calf Raises: *paused*
165 x 12, 11
HS Rear Delt Flies:
75 x 13, 13, 13, 13, 13

5/20/20
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 11
Chinups: *deadhang*
BW x 11, 11, 10, 10, 9
High Bar Tempo Squats:
135 x 8
205 x 9, 9, 9, 9, 9, 8, 9
Machine Crunches:
110 x 18, 18
Twisting Situps:
BW x 16, 15 (+2 in middle)
Machine Preacher Curls:
35 x 18, 18, 18, 18, 19
Cable Triceps Pushdowns:
130 x 14, 14
These squats were killer, and I managed to pick up a few more reps in comparison to last time. Getting back into my groove here on these.

5/22/20
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 10
Romanian Deadlifts:
135 x 8
175 x 9, 9, 9, 9, 9
Low Cable Rows:
140 x 8, 8, 9, 8, 8.5
Lying Leg Curls:
80 x 16, 15, 15, 15, 14
Machine Lateral Raises:
65 x 10, 13, 11, 11, 11
DB Hammer Curls:
25s x 20, 20, 20

5/23/20
175.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 9, 9, 9, 10
Bench Press:
135 x 5
185 x 3
200 x 8, 8, 8, 8, 8
EZ Bar Curls:
70 x 14, 14, 13, 13, 13
Overhead Triceps Extensions:
70 x 12, 12, 13, 12, 12
Standing Calf Raises: *paused at bottom*
120 x 14, 14, 14, 13, 13
Machine Crunches:
110 x 19
130 x 11
Twisting Situps:
BW x 16, 15 (+2 in middle)
First session with an additional two sets of bench press. Curious to see how my bench responds to the additional work.

5/25/20
176.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 9, 10, 9
Quad Dominant Leg Press:
3 45s + 35/side x 21, 21
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 13, 13
Pullups: *deadhang*
BW x 10, 10, 9, 8.75, 7.5
Abductor Machine:
160 x 17, 17, 17
Standing Calf Raises: *paused*
165 x 12, 11
HS Rear Delt Flies:
75 x 14, 13, 14, 14, 13

5/27/20
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
175 x 9, 9, 9, 15
High Bar Tempo Squats:
135 x 8
170 x 12, 12, 12, 12, 12, 12, 11
Chinups: *deadhang*
BW x 11, 11, 10, 9, 9
Machine Crunches:
130 x 12, 12
Twisting Situps:
BW x 16, 16
Machine Preacher Curls:
35 x 19
45 x 11, 13, 14, 15
Cable Triceps Pushdowns:
130 x 15, 14
Excellent work on the AMRAP set on the bench here.

5/29/20
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 5
Romanian Deadlifts:
135 x 8
195 x 7, 7
200 x 6, 6, 6
Low Cable Rows:
100 x 14, 13, 13, 13, 14
Machine Lateral Raises:
65 x 12, 13, 13, 12, 12
Lying Leg Curls:
90 x 13, 13, 13, 13, 12
DB Hammer Curls:
30s x 17, 17, 17

5/30/20
174.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 7, 7, 7, 7, 9
Bench Press:
135 x 5
185 x 3
205 x 6, 6, 6, 6
200 x 6
EZ Bar Curls:
70 x 14, 14, 14, 14, 13
Overhead Triceps Extensions:
70 x 13, 13, 13, 13, 13
Machine Crunches:
130 x 13, 14
Twisting Situps:
BW x 16 (+2 in middle), x 16 (+1)
Standing Calf Raises: *paused*
120 x 14, 14, 14, 14, 14
Really happy with the box squats here.

6/1/20
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 10, 10, 9
Quad Dominant Leg Press:
3 45s + 35/side x 22, 22
Incline Bench Press:
95 x 8
140 x 11, 10, 9
135 x 9
125 x 11
Pullups: *deadhang*
BW x 9, 10, 10, 9, 9
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 13
Abductor Machine:
160 x 18, 18, 18
Standing Calf Raises: *paused*
165 x 13, 12
Done after a long day of traveling. Chest is feeling rather sore. It's remarkable what just a couple of extra sets can do in terms of soreness.

6/3/20
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 7
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 11, 10, 10, 10, 10
Chinups: *deadhang*
BW x 11, 11, 10, 10, 10
Machine Crunches:
130 x 15, 16
Twisting Situps:
BW x 17, 12 (+3 in mid)
Machine Preacher Curls:
45 x 15, 14, 15, 16, 16
Cable Triceps Pushdowns: *w/ straight bar*
60 x 21
80 x 18.5
Bench performance wasn't great today.

6/5/20
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 12
Romanian Deadlifts:
135 x 8
155 x 11, 11, 11, 11, 10
Low Cable Rows:
120 x 11, 11, 11, 11, 12
Machine Lateral Raises:
65 x 13, 13, 13, 13, 13
Lying Leg Curls:
90 x 13, 13, 13, 13, 12
DB Hammer Curls:
30s x 18, 18, 17

6/6/20
173.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
375 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 4
Bench Press:
135 x 5
185 x 3
185 x 10, 10, 10, 10, 10
EZ Bar Curls:
70 x 14, 14, 14, 14, 14
Overhead Cable Triceps Extensions: *w/ cambered bar*
70 x 14, 14, 14, 14, 13
Machine Crunches:
130 x 16, 16
Twisting Situps:
BW x 17, 14(+3 in middle)
Standing Calf Raises: *paused at bottom*
120 x 15, 15, 15, 14, 14
REALLY happy with the squats here. I've never handled that much weight for that amount of volume.

6/8/20
175.0 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 10, 10, 10
Quad Dominant Leg Press:
3 45s + 35/side x 23, 22
Pullups: *deadhang*
BW x 10, 10, 10, 9, 9
Incline Bench Press:
95 x 8
155 x 8, 8, 7
145 x 9, 10
HS Rear Delt Flies:
75 x 14, 14, 15, 14, 14
Abductor Machine:
160 x 19, 19, 18
Standing Calf Raises: *paused*
165 x 13, 13

6/10/20
174.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 3
355 x 5, 5, 5, 5, 5, 5, 7
Bench Press:
135 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 6
Chinups: *deadhang*
BW x 11, 11, 11, 10, 10
Machine Crunches:
130 x 17, 18
Twisting Situps:
BW x 16, 17(+1 in middle)
Machine Preacher Curls:
45 x 16, 16, 16, 16, 17
Cable Triceps Pushdowns:
80 x 20
100 x 15
Had to move my heavy box squat session around because I will be moving on Saturday. Simply thrilled with the progress I'm seeing here.

6/12/20
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
175 x 9, 9, 9, 15
Romanian Deadlifts:
135 x 8
175 x 9, 10, 10, 9, 9
Low Cable Rows:
140 x 9, 9, 9, 9, 9
Machine Lateral Raises:
65 x 14, 14, 14, 14, 14
Lying Leg Curls:
90 x 13, 13, 13, 13, 13
DB Hammer Curls:
30s x 18, 18, 18
Last session in my hometown gym. Moved across the country.

6/13/20
173.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 9, 8, 8, 6
185 x 9
High Bar Tempo Squats: *paused*
135 x 8
205 x 9, 9, 9, 9, 7
195 x 9, 8
Barbell Curls:
70 x 15, 14, 14, 14, 13
Cable Overhead Triceps Extensions:
38.5 x 9, 9, 9, 9, 10
Standing Calf Raises: *paused*
45/side x 13, 13, 13, 14, 15
Machine Crunches:
60 x 14, 13
Twisting Situps:
BW x 17, 17(+1)
I could tell that I had been undereating during this, and it showed in my performance here! Not too happy with the squats or bench.

6/15/20
172.8 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 10, 10, 10, 10, 10, 9
Machine Leg Press:
220 x 17, 18
Incline Bench Press:
95 x 8
125 x 13, 13, 12, 11, 10
Plate Loaded Lat Pulldowns:
45/side x 16, 16, 16, 15, 16
HS Rear Delt Flies:
70 x 10, 10, 10, 9, 10
Standing Calf Raises: *paused*
45 + 25/side x 13, 13
Abductor Machine
120 x 20
140 x 18, 19
First session of the deload.

6/17/20
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
High Bar Tempo Squats: *paused at bottom*
135 x 8
170 x 12, 12, 12, 12, 12, 12, 11
Neutral Grip Chinups: *deadhang*
BW x 10, 10, 9, 10, 9
Machine Crunches:
60 x 14, 13
Twisting Situps:
BW x 17, 17
Machine Preacher Curls:
25/side x 10, 10, 10, 10, 11
Cable Triceps Pushdowns: *w/ bar*
44 x 12, 12

6/19/20
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
200 x 6, 6, 6, 6, 6
Low Cable Rows:
110 x 12, 12, 12, 12, 12
DB Lateral Raises:
20s x 12, 12, 12, 12, 12
Lying Leg Curls:
90 x 14, 14, 14, 14, 14
DB Hammer Curls:
30s x 19
DB Curls:
30s x 10, 9
Forearm pain was giving me some trouble when I was curling here.

6/20/20
170.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
425 x 0
385 x 0
365 x 1
345 x 3
Bench Press:
135 x 5
185 x 3
205 x 6, 5, 6
195 x 6, 6
Barbell Curls:
70 x 15, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
38.5 x 10, 10, 10, 10, 10
Standing Calf Raises: *paused*
45/side x 14, 15, 15, 14, 14
Machine Crunches:
60 x 15, 15
Twisting Situps:
BW x 18, 17(+2 in middle)
Not good. I felt underfed going into this, and the weight on the scale supports this. Hard to believe that I was hitting multiple triples with 375 a few weeks back.

6/22/20
169.2 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
195 x 8, 8
200 x 7, 7, 7, 7
Machine Leg Press:
200 x 23
260 x 16
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 9
130 x 11
Plate Loaded Lat Pulldowns:
45 + 25/side x 11, 11, 11, 11, 10
HS Rear Delt Flies:
70 x 10, 10, 10, 10, 10
Abductor Machine:
160 x 16, 16, 16
Standing Calf Raises: *paused at bottom*
45 + 35/side x 11, 10
Unintentionally dropping so much weight. Just started a new job in a new city and am very active. Eating over 3000 calories per day right now.

6/24/20
171.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 11
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 11, 11, 10, 10 10
Neutral Grip Chinups: *deadhang*
BW x 10, 10, 10, 9, 10
Machine Crunches:
60 x 16, 15
Twisting Cable Crunches:
71.5 x 11
Twisting Situps:
BW x 18 (+1 in mid)
Machine Preacher Curls:
35/side x 8, 8, 8, 8, 8
Cable Triceps Pushdowns:
44 x 13, 12

6/26/20
171.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 7
Romanian Deadlifts:
135 x 8
155 x 11, 11, 11, 11, 11
Low Cable Rows:
121 x 11, 11, 11, 11, 11
Standing DB Lateral Raises:
20 x 13, 13, 12, 12, 12
Lying Leg Curls:
90 x 15, 15, 14, 14, 14
DB Hammer Curls:
30s x 19, 18, 18

6/27/20
170.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
185 x 10, 10, 10, 9
175 x 10
Barbell Curls:
70 x 15, 15, 14, 14, 14
Cable Overhead Triceps Extensions:
38.5 x 11, 10, 10, 11, 10
Machine Crunches:
60 x 16, 16
Twisting Situps:
BW x 17 (+1), 16
Standing Calf Raises: *paused at bottom*
45/side x 15, 15, 15, 15, 16
Good work. After this I went to climb a mountain and really irritated my right hip again after walking on an incline. Feeling really beat up now. Took over 30,000 steps on this day. Really hope it doesn't interfere with tomorrow's training.

6/29/20
170.6 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 7, 7, 7, 7, 7, 7
Leg Press:
3 45s/side x 20
3 45s + 25/side x 16
Incline Bench Press:
95 x 8
155 x 8, 8, 7
145 x 8, 8
Plate Loaded Lat Pulldowns:
45 + 35/side x 9, 9, 9, 9, 9
HS Rear Delt Flies:
70 x 11, 11, 11, 11, 10
Abductor Machine:
160 x 16, 16, 17
Standing Calf Raises: *paused*
45 + 35/side x 11, 11

7/1/20
170.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 9
High Bar Tempo Squats:
135 x 8
205 x 9, 9, 9, 9, 9, 9, 9
Neutral Grip Chinups: *deadhang*
BW x 10, 10, 10, 10, 10
Machine Crunches:
60 x 17, 17
Twisting Situps:
BW x 18 (+2 in middle), 17
Machine Preacher Curls:
15/side x 12, 12, 13, 13, 14
Cable Triceps Pushdowns:
44 x 14, 14
Hip is recovering nicely. Motivation is high right now.

7/2/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 2
210 x 4
215 x 3, 3
Romanian Deadlifts:
135 x 8
185 x 8, 8, 8, 8, 7
Low Cable Rows:
143 x 8, 8, 8, 8, 8
DB Lateral Raises:
20s x 13, 13, 13, 13, 13
Lying Leg Curls:
90 x 15, 15, 15, 15, 15
DB Hammer Curls:
30s x 19, 19, 18

7/4/20
172.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 7, 7, 7, 6
320 x 8
Bench Press:
135 x 5
185 x 3
200 x 8
195 x 8
190 x 8
185 x 8, 8
Barbell Curls:
70 x 15, 15, 15, 15, 14
Cable Overhead Triceps Extensions:
38.5 x 11, 11, 11, 11, 11
Machine Crunches:
80 x 13, 13
Twisting Situps:
BW x 18 (+1 in middle), 16 (+2 in middle)
Standing Calf Raises: *paused*
45/side x 16, 16, 16, 16, 15
Not entirely sure what's going on with my strength. Could be attributable to me losing a couple of pounds or my new gym having heavier weights; it's difficult to know.

7/6/20
171.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 7, 8, 7, 7, 7, 7
Machine Leg Press:
260 x 18, 18
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 13, 11
Plate Loaded Lat Pulldowns:
45/side x 16, 16, 16, 16, 17
Abductor Machine:
160 x 17, 18, 18
Standing Calf Raises: *pause at bottom*
45 + 35/side x 12, 12
Machine Rear Delt Flies:
70 x 11, 11, 11, 11, 11

7/7/20
171.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
High Bar Tempo Squats:
135 x 8
170 x 12, 12, 12, 12, 12, 12, 12
Neutral Grip Chinups: *deadhang*
BW x 10, 11, 10, 10, 9
Machine Crunches:
80 x 14, 14
Twisting Situps:
BW x 15
Twisting Roman Chair Leg Raises:
BW x 7 (+2 in middle)
Machine Preacher Curls:
25/side x 11, 11, 11, 11, 12
Cable Triceps Pushdowns:
44 x 15, 15
Birthday workout! Turned 27. Gah, I am getting old. Firmly in my upper 20s.

7/9/20
171.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 10
Romanian Deadlifts:
135 x 8
200 x 7, 6, 6, 6, 7
Low Cable Rows:
110 x 13, 13, 12, 12, 13
DB Lateral Raises:
20s x 14, 14, 14, 13.5, 13.5
Lying Leg Curls:
110 x 12, 13, 13, 12, 13
DB Hammer Curls:
30s x 19, 19, 19

7/10/20
169.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
380 x 1
365 x 2
345 x 4, 4, 4, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
200 x 6, 6, 6, 6, 6
Barbell Curls:
70 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
38.5 x 12, 12, 11, 11, 11
Standing Calf Raises: *paused at bottom*
45/side x 16, 16, 16, 16, 16
Machine Crunches:
80 x 16, 18
Twisting Roman Chair Leg Raises:
BW x 8, 8
Had to move my sessions forward a bit due to my work schedule.

7/13/20
171.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 8, 8, 7, 7, 7, 7
Leg Press:
260 x 19, 19
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 10
Plate Loaded Pulldowns:
45 + 25/side x 11, 11, 11, 11, 11
HS Rear Delt Flies:
70 x 12, 11, 12, 12, 12
Abductor Machine:
160 x 18, 18, 19
Standing Calf Raises: *paused at bottom*
45 + 35/side x 13, 13

7/14/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 2
210 x 4, 4, 3
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 11, 11, 11, 10, 10
Neutral Grip Chinups:
BW x 11, 10, 10, 10, 10
Machine Crunches:
90 x 15, 13
Twisting Roman Chair Leg Raises:
BW x 8 (+1 in middle), 8 (+2 in middle)
Machine Preacher Curls:
35/side x 9, 8, 8, 9, 8
Cable Triceps Pushdowns: *w/ bar*
44 w/ supplemental weight x 13
44 x 16

7/16/20
173.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 12
Romanian Deadlifts:
135 x 8
155 x 12, 11, 11, 11, 11
Low Cable Rows:
121 x 12, 12, 12, 12, 12
DB Lateral Raises:
20s x 14, 14, 14, 14, 14.5
DB Hammer Curls:
30s x 20, 19, 19
Lying Leg Curls:
110 x 13, 13, 13, 13, 13

7/17/20
172.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
360 x 3
335 x 6, 6, 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
180 x 10, 10, 10, 9
170 x 11
Barbell Curls:
70 x 16, 16, 15, 15, 15
Cable Overhead Triceps Extensions:
38.5 x 12, 12, 12, 12, 12
Decline Situps:
BW x 11, 12
Twisting Roman Chair Leg Raises:
BW x 9, 8
Standing Calf Raises: *paused*
45/side x 17, 17, 16, 16, 15

7/19/20
172.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 8, 8, 7, 7, 7, 7
Leg Press:
260 x 19, 19
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7
Plate Loaded Lat Pulldowns:
45 + 35/side x 9, 9, 9, 9, 9
Face Pulls:
44 x 13, 13, 13, 13, 15
Abductor Machine:
160 x 19, 19, 20
Standing Calf Raises: *paused*
45 + 35/side x 14, 13
First session of the deload. Did face pulls instead of rear delt flies because my shoulder has been bothering me a tad.

7/21/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Paused Front Squats:
95 x 8
135 x 9, 9, 8, 8, 8, 8, 8
Close, neutral grip pullups: *deadhang*
BW x 11, 10, 10, 10, 9
Decline Situps:
BW x 13, 13
Twisting Roman Chair Leg Raises:
BW x 9, 8(+2 in middle)
Machine Preacher Curls:
15/side x 14, 15, 16, 16, 18
Cable Pressdowns: *w/ bar*
44 x 17, 17

7/23/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
185 x 8, 8, 8, 8, 7
Low Cable Rows:
143 x 8, 8, 8, 8, 8
DB Lateral Raises:
20s x 15, 15, 15, 15, 15
Lying Leg Curls:
110 x 14
Seated Leg Curls:
120 x 14, 14, 15, 15
DB Hammer Curls:
30s x 20, 20, 20
Third session of the deload. So, after over two years of dealing with a hip/glute problem that has annoyed me to no end, I am finally scheduling an appointment with an orthopedist for Monday afternoon. I have been in a good bit of pain this week for seemingly no reason.
If I can make a recovery from whatever I have going on, I believe my powerlifting days will be behind me. I want to be able to climb mountains, lift without pain and live comfortably without pain. I am going to continue lifting hard, but I don't see the need to compromise longterm functioning. I want to be able to still be doing this when I'm 50.

7/24/20
170.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
270 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
200 x 5
195 x 5
185 x 7, 7, 6
Barbell Curls:
70 x 16, 16, 14, 14, 14
Cable Overhead Triceps Extensions:
38.5 x 13, 13, 13, 13, 13
Decline Situps:
BW x 14, 13
Twisting Roman Chair Leg Raises:
BW x 9
Twisting Cable Crunches:
55 x 18(+4 in middle)
Standing Calf Raises: *paused*
45/side x 17
Leg Press Calf Raises:
45/side x 12, 13, 14, 14
Hip was hurting. Badly.

7/27/20
170.2 lbs.
Good Mornings:
45 x 10
95 x 8
135 x 12, 12, 12, 12
115 x 14, 13
Machine Leg Press: *slow negatives*
260 x 20, 20
Incline DB Presses:
45 x 8
50s x 14, 14, 13, 12, 12
Neutral Grip Chinups: *deadhang*
BW x 11, 10, 10, 10, 10
Abductor Machine:
160 x 20, 20, 20
Standing Calf Raises: *paused*
260 x 20, 20
Face Pulls:
44 x 15, 14, 14, 14, 14
Went to an orthopedist today. I have been diagnosed with femoroacetabular impingement on my right side. Going to start physical therapy, hopefully later this week. Will be training my lower body with movements and rep zones that agree with my diagnosis.

7/28/20
169.0 lbs.
Leg Press: *sloweccentric and pauses*
45/side x 8
2 45s/side x 19, 20
2 45s + 35/side x 14, 15, 15, 14, 14
Flat DB Presses:
25s x 10
50s x 8
70s x 10, 9, 9, 9, 8, 7
Plate Loaded Lat Pulldowns:
45 + 10/side x 14, 14, 13, 14, 12
Machine Preacher Curls:
25/side x 12, 12, 12, 12, 13
Cable Triceps Pushdowns:
44 x 18, 17
Decline Situps:
BW x 15, 14
Twisting Cable Crunches:
66 x 13(+2 in middle)
Twisting Decline Situps:
BW x 9 (+1 in middle)

7/30/20
169.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
115 x 15, 14, 14, 13, 13
Flat DB Presses:
25s x 10
50s x 8
70s x 9, 9, 9, 9, 9, 8
Low Cable Rows:
110 x 14, 14, 14, 14, 12
Seated Leg Curls:
120 x 15, 15, 16, 16, 15
Standing DB Lateral Raises:
20 lb. kettlebells x 10
20s x 16, 16, 16, 15
DB Hammer Curls:
30s x 21, 20, 20

8/1/20
170.6 lbs.
Machine Front Squats: *slow eccentric and pause*
45/side x 8
45 +25/side x 29
2 45s + 25/side x 19, 20, 19, 19, 19
Flat DB Presses:
50s x 8
60s x 12, 12, 10, 10, 9
Cambered Bar Curls:
70 x 16, 16, 15, 14, 14
Cable Overhead Triceps Extensions:
60 x 12, 12, 12, 11, 12
Leg Press Calf Raises:
145 x 13, 13, 13, 13, 13
Decline Situps:
BW x 16, 12
Twisting Situps:
BW x 7 (+1 in mid), 7 (+1 in mid)
Completely have abandoned powerlifting. Longevity and hypertrophy is now the name of the game.

8/3/20
169.6 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
135 x 12, 12, 12, 12, 11, 10
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 13
Plate Loaded Lat Pulldowns:
45 + 25/side x 12, 12, 12, 12, 12
Machine Leg Press:
280 x 18, 18
Face Pulls:
44 x 15, 15, 15, 14, 15
Abductor Machine:
180 x 17, 17, 17
Standing Calf Raises:
45 + 35/side x 15, 14

8/4/20
169.0 lbs.
Leg Press:
45/side x 10
2 45s + 35/side x 15, 15, 15, 15, 15, 15, 14
Flat DB Presses:
50s x 8
70s x 9, 9, 9, 8, 7, 7
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 10, 10, 10
Decline Situps:
BW x 15, 15
Twisting Decline Situps:
BW x 8 (+1 in mid), x 7 (+1 in mid)
Machine Preacher Curls:
35/side x 9, 9, 9, 9, 8
Cable Triceps Pushdowns:
44 x 18, 17
Good effort here. Minimal discomfort on the right hip with the leg press.

8/6/20
169.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
115 x 15, 15, 14, 14, 14
Flat DB Presses:
50s x 8
60s x 11, 11, 11, 11, 11, 11
Low Cable Rows:
121 x 13, 13, 13, 13, 12
DB Lateral Raises:
20s x 16, 16, 15, 15, 15.25
Seated Leg Curls:
120 x 16, 16, 16, 16
Lying Leg Curls:
110 x 14
DB Hammer Curls:
30s x 21, 21, 21

8/7/20
Leg Press:
Sled x 10
45/side x 8 w/u
3 45s + 15/side x 11, 11, 11, 11, 11, 11
Flat DB Presses:
50s x 8
Machine Chest Presses:
60 x 16, 15, 14, 15, 15
Barbell Curls:
70 x 16, 16, 16, 15, 15
Cable Overhead Triceps Extensions:
38.5 x 13, 13, 14, 13, 12
Decline Situps:
BW x 16, 15
Twisting Decline Situps:
BW x 7 (+1 in mid), 8 (+1 in mid)
Leg Press Calf Raises:
2 45s/side x 14, 14
Standing Calf Raises:
45/side x 17
45 + 25/side x 11
Machine Leg Press Calf Raises:
160 x 17
This was done after not sleeping for ~27 hours. Pulled an overnight shift. Hip is still in pain. Getting some physical therapy this week. Frustrating. I guess this is what I get for climbing mountains.

8/9/20
169.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
135 x 12, 12, 12, 12, 12, 12
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 14
Plate Loaded Lat Pulldowns:
45 + 25/side x 12, 12, 12, 12, 12
Machine Leg Press: *paused*
280 x 19, 19
Abductor Machine:
180 x 18, 18, 18
Facepulls:
44 x 15, 15, 15, 16, 15
Hip still in pain. Doing what I can.

8/11/20
170.6 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 18, 17, 16, 16, 16, 15, 16
Flat DB Presses:
25s x 10
50s x 8
70s x 9, 9, 8, 8, 7, 7
Neutral Grip Chinups: *deadhang*
BW x 11, 11, 11, 10, 9
Machine Preacher Curls:
15/side x 17, 17, 16, 16, 18
Decline Situps:
BW x 16, 16
Twisting Decline Situps:
BW x 8 (+1 in mid), 8 (+2 in mid)
Cable Triceps Pushdowns:
44 x 18, 18