
3/22/21
164.8 lbs.
Hack Squats:
Carriage x 10
45 + 25/side x 19, 20, 19
HS Chest Flies:
120 x 15, 15, 13
HS Lat Pullovers:
110 x 14, 13
Leg Extensions:
180 x 23, 22, 23
Back Extensions:
45 x 14, 14, 14, 14
Supinating DB Curls:
30s x 12, 12, 12
DB Skullcrushers:
20s x 17, 17, 16
HS Crunches:
2 45s + 10 x 10, 10
Ab Wheel:
BW x 22, 22
Standing Calf Raises: *paused*
165 x 13, 13, 12, 13, 12
Last session of the deload. Back to work.

3/24/21
167.4 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 16, 15, 15, 15, 15, 15
Incline Barbell Presses: *paused*
95 x 8
125 x 11, 11, 10, 10, 10
Back Extensions:
45 x 12, 12, 12, 12, 12, 12
Neutral Grip Pulldowns:
110 x 14, 14, 14, 14, 13
Leg Extensions:
130 x 14, 13, 14, 14, 13
140 x 14
Face Pulls:
32.5 x 18
70 x 12, 13, 12, 12
Abductor Machine:
Two holes under 30 x 18, 18, 18
Standing Calf Raises: *paused*
210 x 13, 13

3/26/21
167.4 lbs.
DB Floor Presses:
40s x 10
60s x 13, 13, 13, 13, 13, 13
Leg Press: *paused*
45/side x 8
3 45s/side x 13, 13, 13, 13, 13
Pullups: *deadhang*
BW x 13, 12, 12, 12, 13
Leg Extensions:
180 x 24, 24, 23
HS Crunches:
2 45s + 10 x 11, 10
Machine Preacher Curls:
60 x 9, 9, 9, 8, 9
Lat Pulldown Triceps Extensions:
80 x 13, 13
Ab Wheel:
BW x 23, 23

3/28/21
168.4 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 10, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 13, 13, 13, 12, 12
Low TBar Rows:
45 + 25 x 12, 11, 12, 11, 11
Back Extensions:
45 x 13, 13, 13, 13, 13, 14
Machine Lateral Raises:
65 x 20, 18, 18, 18, 18
Leg Extensions:
200 x 18, 18, 18, 17.5, 18, 17
Seated Leg Curls:
140 x 13, 13, 13, 10, 12.25
Cable Hammer Curls:
90 x 19
110 x 11, 11

3/29/21
169.0 lbs.
Squat Machine: *paused*
Carriage x 10
45 + 25/side x 13, 13, 13, 13, 12
HS Chest Flies:
120 x 15, 15, 14
HS Lat Pullovers:
110 x 14, 14
Leg Extensions:
180 x 23, 24, 23
Back Extensions:
45 x 14, 14, 14, 14, 14, 14
DB Skullcrushers:
20s x 16, 16, 16, 16, 16
Supinating DB Curls:
30s x 11, 11, 11, 11, 11
HS Seated Crunches:
2 45s + 10 x 11, 11
Ab Wheel:
BW x 24, 23
Standing Calf Raises: *paused*
165 x 13, 13, 13, 13, 12

3/31/21
Incline DB Presses: *paused*
45s x 8
50s x 15, 15, 15, 14, 13
DB Romanian Deadlifts:
45s x 8
60s x 16, 16, 16, 15, 15, 15
Back Extensions: *makeshift on smith machine*
45 x 9, 8, 9, 9, 8, 11
Wide Neutral Grip Pullups:
BW x 8
Isolateral Pulldowns:
32.5 x 13, 13, 12, 13
Leg Extensions:
110 x 14, 14, 14, 15, 14, 15
Face Pulls:
25 x 13
30 x 14, 14, 14, 14
Abductor Machine:
170 x 16, 16, 16
Machine Leg Press Calf Raises:
170 x 11, 12
First session ever at a Planet Fitness. Had to improvise just a tad, but I could get in everything I needed.

4/2/21
168.8 lbs.
DB Floor Presses:
40s x 10
60s x 14, 13, 13, 13, 13, 12
Leg Press: *paused*
45/side x 8
3 45s/side x 14, 14, 13, 13, 13
Pullups: *deadhang*
BW x 13, 13, 11, 11, 11
Leg Extensions:
180 x 20, 21, 20
Back Extensions:
45 x 15, 15, 15, 15, 14, 14
Lat Pulldown Triceps Pushdowns:
40 x 16, 16
Machine Preacher Curls:
60 x 9, 9, 9, 9, 9
HS Crunches:
2 45s + 10 x 12, 12
Ab Wheel:
BW x 25, 24

4/4/21
165.4 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 10, 10, 8, 8
DB Romanian Deadlifts:
45s x 8
70s x 13, 13, 13, 13, 12
TBar Low Rows:
45 + 25 x 12, 10, 11, 10, 11
Back Extensions:
45 x 15, 15, 15, 15, 15, 16
Leg Extensions:
200 x 18, 18, 18, 18, 17, 18
Machine Lateral Raises:
65 x 20, 19, 18, 18, 18
Seated Leg Curls:
140 x 13, 13, 11, 11, 11.5
Cable Hammer Curls:
110 x 11, 12, 12

4/5/21
165.4 lbs.
Squat Machine: *paused*
Carriage x 10
45 + 25/side x 13, 13, 13, 13, 13
HS Chest Flies:
120 x 15, 15, 14
HS Lat Pullovers:
110 x 15, 14
Leg Extensions:
180 x 24, 18, 19.25
Back Extensions:
45 x 16, 16, 16, 16, 15, 15
Supinating DB Curls:
30s x 12, 12, 11, 11, 11
DB Skullcrushers:
20s x 17, 16, 16, 16, 16
HS Crunches:
2 45s + 10 x 13, 12
Ab Wheel:
BW x 25, 26
Standing Calf Raises:
165 x 13, 13, 12, 13, 13

4/7/21
167.8 lbs.
DB Romanian Deadlifts:
45s x 8
60s x 16, 16, 16, 16, 15, 15
Incline DB Presses: *paused*
45s x 8
50s x 15, 14, 11, 11, 11
Back Extensions:
45 x 16, 16, 16, 16, 16, 16
Neutral Grip Pulldowns:
160 x 13, 13, 12, 12, 12
Leg Extensions:
200 x 20, 18, 18, 17, 17, 18
Seated Face Pulls:
40 x 13, 13, 13, 13, 13
Abductor Machine:
140 x 17, 17, 17
Standing Calf Raises: *paused*
195 x 11, 11

4/9/21
167.4 lbs.
DB Floor Presses:
40s x 10
60s x 14, 13, 13, 13, 13, 13
Leg Press: *paused*
45/side x 8
3 45s/side x 14, 14, 14, 14, 14
Pullups: *deadhang*
BW x 13, 12, 12, 10, 11
Leg Extensions:
180 x 21, 21, 22
Back Extensions:
45 x 17, 16, 17, 16, 17, 16
HS Crunches:
2 45s + 10 x 13, 13
Ab Wheel:
BW x 26
Decline Leg Raises:
BW x 15
Machine Preacher Curls:
60 x 10, 9, 9, 9, 9
Lat Pulldown Triceps Extensions:
40 x 17, 17
Switching to leg raises for my ab work until my hip surgery on May 3rd. Reps with the ab wheel were getting too high for my liking.

4/11/21
166.0 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 9, 8, 8
DB Romanian Deadlifts:
45s x 8
70s x 13, 13, 13, 13, 13
TBar Low Rows:
45 + 25 x 12, 12, 12, 12,1 2
Leg Extensions:
200 x 18, 18, 18, 18, 18, 18
Back Extensions:
45 x 17, 17, 17, 17, 17, 17
Machine Lateral Raises:
80 x 12, 11, 11, 11, 11
Seated Leg Curls:
140 x 13, 13, 12, 11, 10
Rope Hammer Curls:
110 x 12, 12, 12

4/12/21
167.8 lbs.
Machine Squats: *paused*
Carriage x 10
45 + 25/side x 14, 14, 13, 13, 13
HS Chest Flies:
120 x 15, 15, 14
Lat Pullover Machine:
110 x 15, 15
Leg Extensions:
180 x 24, 24, 25
Back Extensions:
45 x 18, 18, 18, 17, 18, 17
Supinating DB Curls:
30s x 12, 12, 12, 12, 11
DB Skullcrushers:
20s x 18, 17, 17, 16, 16
HS Machine Crunches:
2 45s + 10 x 14, 13
Decline Leg Raises:
BW x 15, 15
Standing Calf Raises: *paused*
165 x 13, 13, 13, 13, 14

4/14/21
DB Romanian Deadlifts:
45 x 8
60s x 16, 16, 16, 15, 16, 15
Incline DB Presses: *paused*
45s x 8
50s x 15, 14, 13, 12, 12
Wide Neutral Grip Pulldowns:
130 x 10, 11, 11, 10, 10
Leg Extensions:
200 x 18, 18, 18, 18, 19 19
Back Extensions:
45 x 18, 17, 11, 10, 11, 10.5
Seated Face Pulls:
40 x 15, 13, 13, 13, 14
Abductor Machine:
140 x 18, 18, 18
Standing Calf Raises: *paused*
195 x 12, 12
Slightly switched the range of motion on my back extensions. I'm no longer rounding my upper back on these so the ROM is a bit more full, hence the lower reps. My gym also just recently got a new attachment for its lat pulldown machine so I'm throwing that in for now.

4/16/21
167.2 lbs.
DB Floor Presses:
40s x 8
60s x 14, 14, 13, 13, 13, 13
Leg Press: *paused*
45/side x 8
3 45s/side x 15, 14, 14, 14, 15
Pullups: *deadhang*
BW x 13, 12, 12, 11, 11
Leg Extensions:
180 x 22, 22, 23
Back Extensions:
45 x 11, 11, 9, 9, 9, 9.25
Lat Pulldown Rope Triceps Extensions:
40 x 18, 18
Machine Preacher Curls:
60s x 9, 9, 9, 9, 9
HS Crunches:
2 45s + 10 x 14, 13
Decline Leg Raises:
BW x 15, 15

4/17/21
166.0 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 14, 14, 13, 13, 13
TBar Low Rows:
45 + 25/side x 13, 12, 12, 12, 13
Leg Extensions:
200 x 19, 19, 19, 18, 18, 19
Back Extensions:
45 x 11, 11, 10, 10, 10, 10
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
Seated Leg Curls:
140 x 13, 13, 13, 11, 11
Rope Hammer Curls:
90 x 15, 15, 16

4/19/21
165.2 lbs.
Machine Squats: *paused*
Carriage x 10
45 + 25/side x 14, 14, 14, 14, 14
HS Chest Flies:
120 x 15, 15, 16
Lat Pullover Machine:
110 x 16, 15
Leg Extensions:
180 x 25, 25, 24
Back Extensions:
45 x 11, 11, 11, 11, 10, 10
Supinating DB Curls:
30s x 12, 12, 12, 12, 12.25
DB Skullcrushers:
20s x 18, 17, 13, 13, 13
HS Machine Crunches:
2 45s + 10 x 14, 14
Decline Leg Raises:
BW x 16, 16
Standing Calf Raises: *paused*
165 x 14, 14, 14, 13, 14

4/21/21
167.0 lbs.
DB Romanian Deadlifts:
45 x 8
60s x 16, 16, 16, 16, 16, 15
Incline DB Presses: *paused*
45s x 8
50s x 15, 14, 14, 12, 12
Wide Neutral Grip Pulldowns:
130 x 11, 11, 11, 11, 11
Leg Extensions:
200 x 19, 19, 19, 18, 18, 18
Back Extensions:
45 x 11, 11, 11, 11, 11, 11
Seated Face Pulls:
40 x 15, 15, 15, 15, 16
Abductor Machine:
140 x 19, 19, 19
Standing Calf Raises: *paused*
195 x 13, 13

4/23/21
166.6 lbs.
DB Floor Presses:
40s x 8
60s x 14, 14, 14, 13, 13, 13
Leg Press: *paused*
45/side x 8
3 45s/side x 15, 15, 15, 15, 14
Pullups: *deadhang*
BW x 12, 12, 12, 11, 11
Leg Extensions:
180 x 23, 23, 22
Back Extensions:
45 x 12, 11, 12, 11, 11, 11
Lat Pulldown Rope Triceps Extensions:
40 x 19, 20
Machine Preacher Curls:
60s x 10, 9, 9, 9, 10
HS Crunches:
2 45s + 10 x 15, 14
Decline Leg Raises:
BW x 16, 16.25

4/25/21
167.4 lbs.
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 14, 14, 14, 14, 13
TBar Low Rows:
45 + 25/side x 14, 14, 13, 13, 13
Leg Extensions:
200 x 19, 19, 19, 18, 18, 19
Back Extensions:
45 x 12, 11, 12, 11, 11, 11
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
Seated Leg Curls:
140 x 13, 13, 13, 11, 11
Rope Hammer Curls:
110 x 12, 12, 12

4/26/21
167.4 lbs.
Machine Squats: *paused*
Carriage x 10
45 + 25/side x 15, 14, 15, 15, 15
HS Chest Flies:
120 x 16, 16, 15
Lat Pullover Machine:
110 x 17, 17
Leg Extensions:
180 x 25, 25, 26
Back Extensions:
45 x 12, 12, 12, 11, 11, 11
Supinating DB Curls:
30s x 13, 13, 13, 13, 12
DB Skullcrushers:
20s x 18, 18, 17, 18, 17
HS Machine Crunches:
2 45s + 10 x 15, 14
Decline Leg Raises:
BW x 17, 17
Standing Calf Raises: *paused*
165 x 14, 14, 14, 13, 14
This session marks me being one week out from hip surgery to correct my femoracetabular impingement (FAI). I have never had a surgery in my lifetime. Just enjoying the lifting while I can because I know the recovery is going to take some time. I intend on condensing my training for the coming week.

4/28/21
DB Romanian Deadlifts:
45 x 8
60s x 16, 16, 16, 16, 16, 16
Incline DB Presses: *paused*
45s x 8
50s x 14, 14, 14, 13, 12
Wide Neutral Grip Pulldowns:
130 x 12, 12, 11, 11, 12
Leg Extensions:
200 x 19, 18, 18, 18, 18, 18.75
Back Extensions:
45 x 12, 12, 12, 12, 11, 11
Seated Face Pulls:
40 x 16, 16, 16, 16, 16
Abductor Machine:
140 x 20, 19, 19
Standing Calf Raises: *paused*
195 x 14, 13

4/29/21
166.0 lbs.
DB Floor Presses:
40s x 8
60s x 14, 14, 14, 14, 14, 13
Leg Press: *paused*
45/side x 8
3 45s/side x 15, 15, 15, 15, 15
Pullups: *deadhang*
BW x 12, 12, 12, 11, 11.25
Leg Extensions:
180 x 23, 23, 22.25
Back Extensions:
45 x 12, 12, 12, 12, 12, 12
Lat Pulldown Rope Triceps Extensions:
40 x 20, 20
Machine Preacher Curls:
60s x 10, 10, 10, 10, 10
HS Crunches:
2 45s + 10 x 15, 15
Decline Leg Raises:
BW x 18, 17

5/1/21
Incline DB Presses: *paused*
45s x 8
60s x 10, 10, 9, 9, 9, 9
DB Romanian Deadlifts:
45s x 8
70s x 14, 14, 14, 14, 14
Wide Cable Rows:
70 x 15, 16, 15, 17, 18
Leg Extensions:
100 x 15, 16, 16, 17, 17, 17
Back Extensions:
45 x 10, 10, 9, 9, 8, 8
Kettlebell Lateral Raises:
15s x 16, 15, 15, 15, 15
Seated Leg Curls:
100 x 10, 10, 11, 11, 11
Rope Hammer Curls:
90 x 13, 13, 12
Completed at a Planet Fitness, so not my normal equipment.

5/2/21
Leg Press: *paused*
120 x 8
240 x 15, 13, 15, 15, 15
HS Chest Flies:
120 x 11, 11, 11
Cable Lat Pullovers:
80 x 9, 9
Leg Extensions:
120 x 12, 12, 13
Back Extensions:
45 x 10, 10, 9, 9, 8, 8
Supinating DB Curls:
30s x 13, 13, 13, 13, 12
DB Skullcrushers:
20s x 18, 18, 18, 18, 18
HS Machine Crunches:
90 x 11, 13
Decline Situps:
BW x 13, 13
Leg Press Calf Raises: *paused*
200 x 11, 11, 11, 11, 12

5/5/21
169.6 lbs.
Machine Chest Press:
60 x 10
110 x 10, 10, 8, 7
90 x 8
Lat Pulldowns: *wide grip*
130 x 10, 10, 10, 11, 9, 9, 9
Machine Shoulder Press:
90 x 12, 11, 11, 9, 8
Machine Preacher Curls:
90 x 8, 9, 8, 9, 8
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 13
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
First session after undergoing arthroscopic surgery on my right hip to correct femoroacetabular impingement (FAI) and hip labral tears. The surgery went very well based on what I've heard thus far. We'll see how I improve as I go through physical therapy. I'm supposed to be on crutches for four weeks. Going to focus on doing what I can for upper body.

5/7/21
165.8 lbs.
Machine Chest Press:
60 x 10
90 x 11, 10, 10, 10, 10, 10
Neutral, Close Grip Pulldowns: *wide grip*
120 x 11, 11, 11, 10, 11, 10, 9, 9
Machine Shoulder Press:
80 x 12, 12, 12, 11, 11
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 14
Machine Lateral Raises:
80 x 12, 12, 12, 12, 12
Nautilus Curls:
35 x 10, 9, 8, 8, 8
Legend Machine Triceps Extensions:
60 x 11, 10, 12, 9, 10

5/8/21
165.4 lbs.
Machine Chest Presses:
60 x 10
90 x 11, 11, 11, 10, 10, 9
Machine Rows:
80 x 14, 15, 15, 14, 14
Cable Row Machine:
50 x 16, 15, 15
Machine Shoulder Press:
80 x 12, 12, 12, 12, 12
Machine Lateral Raises:
65 x 15, 14, 13
50 x 15, 16
HS Rear Delt Flies:
75 x 15, 15, 15, 14, 14
Machine Preacher Curls:
90 x 10, 10, 9, 8, 8
Cable Overhead Triceps Extensions:
20 x 15, 13, 14, 15, 15

5/10/21
165.4 lbs.
HS Chest Flies:
120 x 16, 9
105 x 12, 11, 12
Cable Row Machine:
50 x 16, 16, 14, 14, 14, 14, 15, 15
Machine Shoulder Press:
80 x 13, 13, 13, 13, 13
Nautilus Curls:
35 x 10, 10, 10, 10, 10
HS Rear Delt Flies:
75 x 15, 15, 15, 15, 16
Machine Lateral Raises:
80 x 13, 9, 9, 9, 10
Legend Machine Triceps Extensions:
60 x 12, 12, 12, 13, 13

5/12/21
166.0 lbs.
Cable Chest Press:
30 x 10
40 x 13, 13, 13, 13, 13
Wide Grip Lat Pulldowns:
130 x 10, 10, 10, 10, 10, 10, 10, 10
Machine Shoulder Press:
80 x 14, 14, 14, 13, 13
Machine Preacher Curls:
70 x 15, 15, 15, 13, 12, 13, 13
HS Rear Delt Flies:
75 x 16, 16, 16, 16, 16
Machine Lateral Raises:
50 x 15, 15, 14, 14, 15
Cable Overhead Triceps Extensions:
20 x 16, 16, 14, 14, 14