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4/12/19:
175.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 9, 9, 9, 9, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 13
Neutral Grip Pulldowns:
145 x 10
160 x 8, 8, 8, 8
Quad Dominant Leg Press:
250 x 13, 13
Face Pulls:
70 x 13, 13, 13, 13, 13
Abductor Cable Kicks:
20 x 12, 12, 11
4/14/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3
225 x 3, 3, 3, 2
215 x 4
Assisted Pullups:
7 assist x 10, 10, 10, 10, 11
Machine Front Squats: *slow eccentric and pause at bottom*
100 x 8
160 x 12, 12, 12, 12, 12, 12, 11
DB Hammer Curls: *simultaneous curling*
35s x 11, 11, 11, 11, 10.5
Hanging Leg Raises:
BW x 16, 15
Twisting Cable Crunches:
160 x 14, 11(+1 in middle)
Idk what is going on with my bench! It had been skyrocketing for so long and out of nowhere, it seems like I just lost a decent bit of strength. So odd. Lost a few pounds, so I guess I will try to regain those prior to maxing next week.
4/15/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Low Bar Good Mornings:
95 x 8
150 x 8, 8, 8, 8, 8
Chest Supported T-Bar Rows:
45 + 10 x 10, 10, 10, 10, 10
Cable Triceps Pushdowns: *w/ rope*
70 x 16, 16
Seated DB Lateral Raises: *arms bent*
20s x 16, 16, 16, 15, 12.9
Seated Leg Curls:
140 x 15, 15, 15, 15, 15
4/17/19:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 5, 5, 5, 5, 5, 5, 6
Bench Press:
135 x 5
185 x 3
205 x 8
190 x 10
180 x 11
Preacher Curls:
20/side x 14, 13, 13, 12, 12
Cable Overhead Triceps Extensions:
(100 x 3+90 x 5. No rest between here). 90 x 7, 7, 6, 6
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 15, 14, 14, 14
Twisting Cable Crunches:
160 x 14, 13 (+1 in mid)
Hanging Leg Raises:
BW x 16, 14.75
The preacher curls are new here.
4/18/19:
175.0 lbs.
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 9, 9, 9, 9
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10, 9
Neutral Close Grip Pulldowns:
160 x 8, 8, 8, 8, 8
Quad Dominant Leg Press:
250 x 13, 13
Facepulls:
70 x 14, 14, 14, 14, 14
Abductor Cable Kicks:
20 x 12, 12, 12
First sesh of deload-esque week. Just not pushing for PRs here.
4/20/19:
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
HS Front Squats: *slow eccentric with pause at bottom*
45/side x 8
2 45s + 35/side x 10, 10, 10, 10, 10, 10, 10
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Decline DB Situps:
35 x 10, 9
Twisting Roman Chair Leg Raises:
BW x 12, 11 (+1 in middle)
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11, 11, 11
4/22/19:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
265 x 0
240 x 2
235 x 2
Chest Supported T-Bar Rows:
45 + 35 x 8, 8, 8, 8, 8
Low Bar Good Mornings:
95 x 8
165 x 6, 6, 6, 6, 6
Cable Triceps Pushdowns: *w/ rope*
70 x 17, 16
DB Lateral Raises: *arms perpendicular*
20s x 16, 16, 16, 14, 13.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 13.8
Not even close on the 265 here :(
4/29/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
205 x 8, 7
195 x 8
Preacher Curls:
20/side x 14, 14, 14, 13, 13
Cable Overhead Triceps Extensions: *w/ rope*
90 x 7, 7, 7, 7, 7
Leg Press Calf Raises:
4 45s/side x 15, 15, 14, 14, 14
Hanging Leg Raises:
BW x 16, 15
Twisting Cable Crunches:
160 x 14
170 x 8 (+2 in mid)
Last session of deload. I need to learn to take it easier on the accessories during deload week.
4/25/19:
175.4 lbs.
Low Bar Good Mornings:
95 x 8
150 x 10, 10, 9, 9, 9, 8
Incline Bench Press:
95 x 8
150 x 9, 9, 8, 7, 7
Close, Neutral Grip Pulldowns:
160 x 9, 9, 8, 8, 8
Quad Dominant Leg Press:
250 x 16, 14
Facepulls:
70 x 15, 14, 14, 14, 13
Abductor Cable Kicks:
20 x 13, 12, 12
4/27/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
HS Machine Front Squats:
100 x 8
200 x 8, 8, 8, 8, 8, 8, 8
Assisted Pullups:
10 assist x 12, 12, 12, 12, 12
Hanging Leg Raises:
BW x 16, 16
Twisting Cable Crunches:
170 x 8, 7(+1 in middle)
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11, 11, 10.75
Nice work. Took me a bit to get my head in it, but I got it done. Idk how I'm dropping weight like this; I've been eating 2700 cals per day and have been a desk jockey.
4/29/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
Low Bar Good Mornings:
95 x 8
135 x 10, 10, 10, 10, 10
Chest Supported T-Bar Rows:
2 45s + 10 x 6, 6, 6, 7, 7
Triceps Pushdowns: *w/ rope attachment*
70 x 17, 16
Lateral Raises: *arms perpendicular*
20s x 16, 16, 16, 15, 13.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 15.9
5/1/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
280 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
220 x 2
210 x 6, 5
Preacher Curls:
20/side x 14, 14, 14, 14, 13
Cable Overhead Triceps Extensions: *w/ rope*
90 x 8, 8, 8, 8, 7
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 15, 15, 14, 13
Hanging Leg Raises:
BW x 16.75, 15.25
Twisting Cable Crunches:
170 x 8, 8 (+1 in mid)
5/2/19:
176.2 lbs.
Low Bar Good Mornings:
95 x 8
150 x 10, 10, 10, 10, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 13, 12
Close, Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8
Quad Dominant Leg Press:
250 x 16, 15
Facepulls:
70 x 15, 14, 14, 14, 13
Abductor Cable Kicks:
20 x 13, 12, 12
5/4/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
High Bar Tempo Squats: *pause at bottom*
135 x 5
225 x 5
235 x 6
225 x 5
205 x 8
185 x 9
175 x 10, 10, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 7, 7
Ab Wheel:
BW x 9, 8
Twisting Roman Chair Leg Raises:
BW x 11, 10(+1.5 in mid)
DB Hammer Curls: *simultaneous*
35s x 12, 11, 11, 11, 11
Had to lift at an unfamiliar YMCA because my normal gym was closed for the weekend. Tried doing some deep high bar squats with a pause and no equipment. I really liked the stretch.
5/6/19:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3, 3, 3, 2
220 x 4, 3
Chest Supported T-Bar Rows:
45 + 10 x 11, 11, 10, 10, 11
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 8, 8, 8
Triceps Pushdowns: *w/ rope*
70 x 17, 16
DB Lateral Raises:
20s x 16, 15, 10, 10, 9.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 16
Not too pleased with the bench. Going to have to decrease the weight by 10% for the next cycle. And I tried moving my arms further back when doing lateral raises today in hopes of hitting the lateral delt more. Not sure if I like this variation.
5/8/19:
176.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
195 x 10, 10
185 x 9
Preacher Curls:
20/side x 14, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
90 x 8, 8, 8, 8, 8
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 15, 15, 14, 14.5
Hanging Leg Raises:
BW x 16, 16.25
Twisting Cable Crunches:
170 x 9, 8 (+2 in middle)
5/9/19:
176.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 10, 10, 10, 10, 10, 9
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10, 10
Neutral Grip Pulldowns:
160 x 9, 9, 9, 9, 9
Quad Dominant Leg Press:
250 x 16, 16
Face Pulls:
70 x 15, 15, 14, 14, 14
Abductor Cable Kicks:
20 x 13, 13, 13
5/11/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
High Bar Tempo Squats: *pause at bottom*
135 x 8
165 x 12, 12, 12, 12, 12, 12, 10
Pullups: *dead-hang*
BW x 9, 9, 9, 7, 7
Ab Wheel:
BW x 10, 10
Twisting Roman Chair Leg Raises: *left side first*
BW x 11, 10 (+1.75 in mid)
DB Hammer Curls: *simultaneous*
35s x 12, 11, 11, 11, 11
5/13/19:
178.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
165 x 6, 6, 6, 7, 7
Chest Supported Rows:
45 + 35 x 9, 9, 9, 8, 8
Cable Triceps Pushdowns: *w/ rope*
70 x 17, 17
DB Lateral Raises: *standing*
15s x 16, 15, 15, 15, 15.5
Seated Leg Curls:
150 x 13, 13, 13, 13, 12
Good. Trying out standing lateral raises.
5/15/19:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
200 x 8, 8, 8
Preacher Curls: *cambered bar*
20/side x 15, 15, 14, 14, 13
Overhead Cable Triceps Extensions: *w/ rope*
90 x 9, 9, 8, 8, 7
Machine Calf Raises: *pause at bottom*
190 x 13, 13, 14, 13, 14
Hanging Leg Raises:
BW x 17, 15.75
Twisting Cable Crunches:
170 x 9, 9 (+1 in middle)
Happy with the squats. Not the same story for the bench
5/16/19:
177.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 10, 10, 10, 10, 10, 10
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 9, 9
Close, Neutral Grip Pulldowns:
160 x 9, 9, 9, 10, 9
Quad Dominant Machine Leg Press:
250 x 17, 16
Face pulls:
70 x 15, 15, 15
60 x 14, 14
Abductor Cable Kicks:
20 x 13, 13, 13
5/18/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
High Bar Tempo Squats: *w/ pause*
135 x 8
185 x 10, 10, 10, 10, 9
175 x 10
165 x 10
Pullups: *dead-hang*
BW x 8, 9, 9, 8, 8
Ab Wheel:
BW x 11, 11
DB Hammer Curls: *simultaneous*
BW x 12, 12, 12, 12, 11.25
Twisting Roman Chair Leg Raises:
BW x 11, 11
5/20/19:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Low Bar Good Mornings:
45 x 10
95 x 8
140 x 10, 10, 10, 10, 10
Chest Supported Rows:
2 45s + 10 x 7, 7, 7, 6, 6
Cable Triceps Pushdowns:
70 x 18, 18
Standing DB Lateral Raises:
15s x 16, 16, 16, 16, 16
Seated Leg Curls:
150 x 13, 13, 13, 13, 13.5
5/22/19:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 6
Preacher Curls:
20/side x 15, 15, 14, 14, 14
Cable Overhead Triceps Extensions: *w/ rope*
90 x 9, 9, 8, 8, 8
Machine Calf Raises:
190 x 14, 14, 14, 14, 15
Hanging Leg Raises:
BW x 17, 16.25
Twisting Cable Crunches:
170 x 10, 9 (+2 in mid)
Pissed about the bench, but I'm happy with the squats. I believe that I will be taking 90% of my bench max next cycle as my new training max. I clearly have hit a wall here.
5/23/19:
176.6 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 10, 10, 10, 10, 10, 10
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 13
Close, Neutral Grip Pulldowns:
160 x 10, 9, 9, 9, 9
Machine Leg Press:
250 x 17, 16
Facepulls:
60 x 14, 14, 14, 14, 15
Abductor Cable Kicks:
20 x 13, 13, 14
5/25/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
High Bar Tempo Squats: *w/ pause at bottom*
135 x 8
195 x 8, 8, 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 8, 8, 8
DB Hammer Curls: *simultaneous*
35s x 12, 12, 12, 12, 12
Ab Wheel:
BW x 12, 12
Twisting Roman Chair Leg Raises:
BW x 12, 11
Session #2 of the deload
5/27/19:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
HS Low Rows:
45 + 25/side x 12, 12, 11, 10, 11
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 8, 8, 8
Cable Triceps Pushdowns: *w/ rope*
90 x 13, 13
Standing DB Lateral Raises:
15s x 17, 16, 17, 16, 17
Lying Leg Curls:
80 x 15, 15, 14, 14, 13
Deload sesh #3
5/29/19:
177.4 lbs.
Box Squats:
45 x 10
135 x 5
185 x 3
240 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
195 x 10, 10
185 x 9
Preacher Curls:
20s/side x 15, 15, 15, 15, 14
Cable Overhead Triceps Extensions: *elbows forward*
90 x 9, 9, 9, 9, 9
Machine Calf Raises: *pause at bottom*
190 x 15, 15, 15, 15, 16
Hanging Leg Raises:
BW x 17, 17
Twisting Cable Crunches:
170 x 10, 10 (+2 in mid)
Last session of deload.
5/30/19:
177.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 8, 8, 8, 8, 8, 8
Incline Bench Press:
95 x 8
160 x 8, 8, 8, 8, 8
Neutral Grip Pulldowns:
145 x 8, 8, 8, 8, 8
Machine Leg Press:
250 x 17, 18
Facepulls:
60 x 15, 15, 14, 14, 15
Abductor Cable Kicks:
20 x 14, 13, 14
Beginning a new block. Neutral grip pulldown variation is new.
6/1/19:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Assisted Pullups: *dead-hang*
10 assist x 12, 12, 12, 12, 13
High Bar Tempo Squats: *pause at bottom*
135 x 8
165 x 12, 12, 12, 12, 10
145 x 13, 12
DB Hammer Curls: *simultaneous*
40s x 9, 9, 9, 9, 7
Hanging Leg Raises:
BW x 18, 17
Twisting Cable Crunches:
170 x 11, 8 (+1 in middle)
Nearly puked on those squats!