Printable View
5/12/22
165.2 lbs.
HS Flies:
65 x 10
150 x 13, 12, 11
Cable Lat Pullovers:
140 x 12, 11
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 11, 11, 10, 10
BB Hip Thrusts:
175 x 9, 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 14, 14, 14
Standing Calf Raises: *paused*
150 x 15, 15, 15, 16, 15
Seated Calf Raises: *paused*
3 45s x 10, 9, 9
Machine Preacher Curls:
45 + 30 x 9, 9, 9, 9, 9
Floor Skullcrushers: *paused*
50 x 9, 9, 9, 9, 9
Twisting Decline Leg Raises:
BW x 10, 9, 9(+1)
5/13/22
164.8 lbs.
Romanian Deadlifts:
95 x 10
145 x 14, 14, 14, 14, 13, 13
DB Incline Presses:
45s x 10
60s x 10, 9, 9, 9, 8
Pullups: *dead-hang*
BW x 10, 9, 8, 8, 8
Back Extensions:
65 x 11, 11, 10, 9, 10, 9.75
Leg Extensions:
130 x 15, 15, 15, 14, 14, 15
HS Rear Delt Flies:
90 x 12, 12, 12, 12, 12
Abductor Machine:
150 x 18, 18, 18
Standing Calf Raises: *paused*
165 x 14, 14
HS Crunches: *paused*
2 45s x 9, 8, 8
5/15/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 20, 20, 19, 19, 19
DB Floor Presses: *paused*
45s x 10
70s x 10, 10, 10, 10, 9, 9
BB Hip Thrusts:
175 x 10, 9, 9, 9, 9, 9
Underhand Grip Pulldowns:
190 x 12, 11, 11, 11, 11
Nordic Leg Extensions:
BW x 15, 14, 14
Rope Hammer Curls:
90 x 15, 15, 15, 15, 15
Triceps Pushdowns:
70 x 15, 15
Twisting Decline Leg Raises:
BW x 10, 10, 9
Standing Calf Raises: *paused*
150 x 20, 19, 18
5/17/22
167.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 9, 9, 8, 8
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 13, 13
Pendlay Rows:
115 x 11, 11, 10, 10, 10
DB Triceps Kickbacks:
12s x 15, 15, 15
Supinating DB Curls:
30s x 12, 11, 11
Seated Leg Curls:
140 x 12, 12, 12, 11, 12
Leg Extensions:
130 x 15, 15, 15, 15, 15, 14
BB Upright Rows:
65 x 11, 11, 11, 11, 10
Incline DB Curls:
35s x 11, 11, 10.25
HS Crunches: *paused*
2 45s x 9, 9, 9
5/19/22
167.2 lbs.
HS Flies:
65 x 10
150 x 13, 13, 11
Cable Lat Pullovers:
140 x 12, 12
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 11, 11, 11, 10
BB Hip Thrusts:
175 x 10, 10, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 15, 15, 14
Standing Calf Raises: *paused*
165 x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
3 45s x 10, 10, 9
Machine Preacher Curls:
45 + 30 x 10, 10, 10, 9, 11
Floor Skullcrushers: *paused*
50 x 10, 10, 9, 9, 9
Twisting Decline Leg Raises:
BW x 10, 9, 8 (+1)
5/20/22
166.2 lbs.
Romanian Deadlifts:
95 x 10
145 x 14, 14, 14, 14, 14, 13
DB Incline Presses:
45s x 10
60s x 9, 10, 9, 9, 9
Pullups: *dead-hang*
BW x 9, 9, 9, 10, 9
Back Extensions:
65 x 11, 11, 10, 11, 10, 10
Leg Extensions:
130 x 15, 15, 15, 14, 15, 16
HS Rear Delt Flies:
90 x 12, 12, 12, 12, 13
Abductor Machine:
150 x 19, 18, 18
Standing Calf Raises: *paused*
165 x 15, 14
HS Crunches: *paused*
2 45s x 10, 9, 9
5/23/22
165.6 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 20, 20, 20, 20, 20
DB Floor Presses: *paused*
45s x 10
70s x 10, 10, 10, 10, 10, 10
BB Hip Thrusts:
175 x 10, 10, 10, 10, 9, 9
Underhand Grip Pulldowns:
190 x 12, 11, 11, 11, 11
Nordic Leg Extensions:
BW x 15, 15, 15
Rope Hammer Curls:
90 x 16, 16, 15, 15, 15
Triceps Pushdowns:
80 x 10, 10
Twisting Decline Leg Raises:
BW x 10, 10, 10
Standing Calf Raises: *paused*
150 x 20, 15, 14
5/24/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 9, 9, 9, 8
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 14, 14, 14, 13
Pendlay Rows:
115 x 11, 11, 11, 10, 10
DB Triceps Kickbacks:
12s x 16, 15, 15
Supinating DB Curls:
30s x 12, 12, 11
Lying Leg Curls:
70 x 13, 12, 12, 12, 13
Leg Extensions:
130 x 15, 15, 15, 15, 15, 15
BB Upright Rows:
65 x 12, 11, 11, 11, 11
Incline DB Curls:
35s x 12, 12, 11
HS Crunches: *paused*
2 45s x 10, 10, 8
5/26/22
166.6 lbs.
HS Flies:
65 x 10
150 x 13, 12, 11
Cable Lat Pullovers:
140 x 13, 11
Hack Squats:
45/side x 10
2 45s + 25/side x 11, 11, 11, 11, 11
BB Hip Thrusts:
175 x 10, 10, 10, 10, 9, 9
Nordic Leg Extensions:
BW x 16, 15, 15
Standing Calf Raises: *paused*
165 x 13, 12, 12, 12, 12
Seated Calf Raises: *paused*
3 45s x 10, 9, 10
Machine Preacher Curls:
45 + 30 x 11, 10, 10, 10, 10
Floor Skullcrushers: *paused*
50 x 10, 10, 10, 10, 10
Twisting Decline Leg Raises:
BW x 10, 9, 8 (+1)
5/27/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
145 x 14, 14, 14, 14, 14, 14
DB Incline Presses:
45s x 10
60s x 10, 10, 9, 9, 8
Pullups: *dead-hang*
BW x 10, 10, 9, 9, 8
Back Extensions:
65 x 11, 11, 11, 10, 10, 10
Leg Extensions:
130 x 16, 15, 15, 15, 15, 16
HS Rear Delt Flies:
90 x 13, 13, 13, 13, 13
Abductor Machine:
150 x 19, 19, 19
Standing Calf Raises: *paused*
165 x 15, 15
HS Crunches: *paused*
2 45s x 10, 10, 9
5/30/22
166.4 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 10, 11, 10, 10, 10
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 10, 10, 10, 10
BB Hip Thrusts:
175 x 10, 10, 10, 10, 10, 9
Underhand Grip Pulldowns:
190 x 12, 12, 12, 12, 11
Nordic Leg Extensions:
BW x 16, 16, 16
Rope Hammer Curls:
110 x 12, 12, 10, 11, 10
Triceps Pushdowns:
80 x 11, 10
Twisting Decline Leg Raises:
BW x 10(+1), 9, 9
Standing Calf Raises: *paused*
150 x 19, 16, 16
5/31/22
167.0 lbs.
Romanian Deadlifts:
95 x 10
185 x 9, 9, 9, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 14, 13, 14, 12.5
Pendlay Rows:
115 x 11, 11, 11, 11, 10.25
DB Triceps Kickbacks:
15s x 12, 12, 12
Supinating DB Curls:
30s x 12, 12, 12
Lying Leg Curls:
70 x 13, 13, 13, 13, 13
Leg Extensions:
130 x 16, 16, 16, 15, 15, 14
BB Upright Rows:
65 x 12, 12, 12, 11, 11
Incline DB Curls:
35s x 12, 11, 11
HS Crunches: *paused*
2 45s x 10, 10, 10
6/2/22
166.8 lbs.
HS Flies:
65 x 10
150 x 13, 12, 12
Cable Lat Pullovers:
140 x 13, 13
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 7, 7, 6, 6, 6
BB Hip Thrusts:
175 x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 17, 14, 16
Standing Calf Raises: *paused*
165 x 12, 12, 12, 13, 12
Seated Calf Raises: *paused*
3 45s x 10, 9, 9
Machine Preacher Curls:
45 + 30 x 11, 11, 10, 10, 10
Floor Skullcrushers: *paused*
50 x 11, 11, 10, 11, 11
Twisting Decline Leg Raises:
BW x 10, 10, 10
6/3/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
145 x 15, 15, 14, 14, 14, 14
DB Incline Presses:
45s x 10
60s x 10, 10, 9, 9, 8
Pullups: *dead-hang*
BW x 10, 10, 9, 9, 8
Back Extensions:
65 x 11, 11, 10, 10, 10, 10.5
Leg Extensions:
130 x 16, 16, 16, 15, 15, 16
HS Rear Delt Flies:
90 x 14, 13, 13, 13, 12
Abductor Machine:
150 x 20, 19, 19
Standing Calf Raises: *paused*
165 x 16, 15
HS Crunches: *paused*
2 45s x 11, 10, 10
6/5/22
167 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 11, 11, 11, 11, 10
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 10, 10, 9, 10
BB Hip Thrusts:
175 x 10, 10, 10, 9, 9, 9
Underhand Grip Pulldowns:
190 x 12, 12, 12, 12, 12
Leg Extensions:
130 x 18, 17, 17
Rope Hammer Curls:
110 x 12, 12, 11, 11, 12
Rope Triceps Pushdowns:
40 x 15, 16
Twisting Decline Leg Raises:
BW x 11, 9, 10
Standing Calf Raises: *paused*
150 x 19, 16, 16
6/7/22
167.0 lbs.
Romanian Deadlifts:
95 x 10
185 x 10, 10, 9, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 12
Pendlay Rows:
115 x 11, 11, 11, 11, 11
Machine Triceps Extensions
80 x 9, 8, 9
Supinating DB Curls:
30s x 13, 12, 12
Lying Leg Curls:
70 x 14, 13, 13, 13, 13
Leg Extensions:
130 x 16, 16, 16, 16, 16, 16
BB Upright Rows:
65 x 12, 12
DB Lateral Raises:
15s x 15, 15, 14
Incline DB Curls:
35s x 12, 12, 10
HS Crunches: *paused*
2 45s x 11, 11, 10
6/9/22
167 lbs.
HS Flies:
65 x 10
150 x 13, 13
Cable Flies:
40 x 14
Cable Lat Pullovers:
140 x 14, 14
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 7, 7, 7, 7, 6
BB Hip Thrusts:
175 x 10, 10, 10, 10, 9, 9
Leg Extensions:
130 x 18, 18, 18
Standing Calf Raises: *paused*
165 x 13, 13, 13, 12, 12
Seated Calf Raises: *paused*
3 45s x 10, 10, 9
Machine Preacher Curls:
45 + 30 x 11, 11, 11, 11, 10
Floor Skullcrushers: *paused*
50 x 11, 10, 11, 11, 11
Twisting Decline Leg Raises:
BW x 11, 10, 10
6/10/22
166.2 lbs.
Romanian Deadlifts:
95 x 10
145 x 15, 15, 15, 15, 15, 15
DB Incline Presses:
45s x 10
60s x 10, 10, 9, 9, 9
Pullups: *dead-hang*
BW x 10, 10, 10, 9, 9
Back Extensions:
65 x 11, 11, 11, 9, 8.75, 9
Leg Extensions:
130 x 16, 16, 16, 16, 16, 15
HS Rear Delt Flies:
90 x 14, 13, 13, 13, 13
Abductor Machine:
150 x 20, 20, 20
Standing Calf Raises: *paused*
165 x 16, 16
HS Crunches: *paused*
2 45s x 11, 11, 11
Some notes over this past month: right shoulder has been bothering me persistently enough over the past year and a half that I feel that it would be wise for me to get it checked out again, despite having already seen an orthopedist in the fall. Also, switching back extensions to reverse hypers for the time being. Back extensions have been in my programming for the better part of two years and are beginning to feel stale.
6/12/22
167.6 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 11, 11, 11, 11, 11
DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 11, 11, 11, 11
BB Hip Thrusts:
175 x 10, 10, 9, 10, 10, 10
Underhand Grip Pulldowns:
190 x 13, 12, 12, 13, 12
Leg Extensions:
130 x 18, 18, 18.5
Rope Hammer Curls:
110 x 12, 12, 12, 12, 12
Rope Triceps Pushdowns:
40 x 17, 17
Twisting Decline Leg Raises:
BW x 11, 10, 10
Standing Calf Raises: *paused*
150 x 18, 18, 18
6/13/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
185 x 10, 10, 10, 9, 9
DB Incline Presses: *paused*
45s x 10
50s x 14, 14, 14, 14, 14, 14
Pendlay Rows:
115 x 12, 12, 11, 11, 11
Machine Triceps Extensions
80 x 9, 9, 9
Supinating DB Curls:
35s x 9, 9, 8.5
Lying Leg Curls:
70 x 14, 14, 14, 13, 13
Leg Extensions:
130 x 17, 17, 16, 16, 16, 16
DB Lateral Raises:
15s x 15, 15, 15, 15, 15
Incline DB Curls:
35s x 12, 11, 11
HS Crunches: *paused*
2 45s x 12, 12, 12
6/15/22
166 lbs.
Cable Flies:
30 x 10
40 x 15, 14, 14
Cable Lat Pullovers:
140 x 15, 14
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 7, 7, 7, 7, 7
BB Hip Thrusts:
175 x 10, 10, 10, 10, 10, 10
Leg Extensions:
130 x 19, 18, 18
Standing Calf Raises: *paused*
165 x 13, 13, 13, 13, 13
Seated Calf Raises: *paused*
3 45s x 10, 10, 10
Machine Preacher Curls:
45 + 30 x 11, 11, 11, 11, 11
Floor Skullcrushers: *paused*
50 x 11, 11, 11, 11, 11
Twisting Decline Leg Raises:
BW x 11, 11, 10
6/17/22
166 lbs.
Romanian Deadlifts:
95 x 10
155 x 12, 12, 11, 11, 10, 11
DB Incline Presses:
45s x 10
60s x 10, 10, 10, 9, 9
Pullups: *dead-hang*
BW x 10, 10, 10, 10, 10
Reverse Hyperextensions:
25/side x 10, 9, 9, 9, 8, 9
Leg Extensions:
130 x 16, 16, 16, 16, 16, 16
HS Rear Delt Flies:
90 x 14, 14, 14, 13, 14
Abductor Machine:
150 x 20, 20, 20
Standing Calf Raises: *paused*
165 x 17, 16
HS Crunches: *paused*
2 45s x 13, 12, 12
6/19/22
165.8 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 12, 12, 12, 11, 11
DB Floor Presses: *paused*
45s x 10
70s x 12, 11, 11, 10, 9, 9
BB Hip Thrusts:
175 x 10, 8, 7, 7, 7, 6
Underhand Grip Pulldowns:
190 x 13, 12, 11, 11, 11
Leg Extensions:
130 x 19, 18, 19
Rope Hammer Curls:
110 x 13, 13, 12, 12, 12
Rope Triceps Pushdowns:
40 x 18, 18
Twisting Decline Leg Raises:
BW x 11, 11, 10(+1)
Standing Calf Raises: *paused*
150 x 18, 18, 16
6/21/22
166 lbs.
Romanian Deadlifts:
95 x 10
185 x 10, 10, 10, 10, 10
DB Incline Presses: *paused*
45s x 10
50s x 15, 14, 14, 14, 13, 12
Pendlay Rows:
115 x 12, 11, 11, 11, 11
Machine Triceps Extensions
80 x 10, 10, 9
Supinating DB Curls:
35s x 9, 9, 9
Lying Leg Curls:
70 x 14, 14, 14, 13, 13
Leg Extensions:
130 x 17, 17, 17, 16, 16, 16.25
DB Lateral Raises:
15s x 16, 16, 16, 15, 15
Incline DB Curls:
35s x 12, 12, 11
HS Crunches: *paused*
2 45s + 25 x 3 -----> 2 45s x 5
245s + 10 x 8, 7
6/23/22
166.4 lbs.
Cable Flies:
30 x 10
40 x 15, 14, 15
Cable Lat Pullovers:
140 x 15, 15
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 8, 7, 7, 7, 7
BB Hip Thrusts:
175 x 10, 10, 10, 10, 10, 10
Leg Extensions:
130 x 19, 19, 19
Standing Calf Raises: *paused*
165 x 14, 14, 13, 13, 13
Seated Calf Raises: *paused*
3 45s x 11, 10, 10
Machine Preacher Curls:
45 + 30 x 12, 11, 11, 12, 11
Floor Skullcrushers: *paused*
50 x 12, 11, 11, 11, 11
Twisting Decline Leg Raises:
BW x 11, 11, 10 (+1)
6/24/22
166.4 lbs.
Romanian Deadlifts:
95 x 10
155 x 12, 12, 12, 11, 11, 11
DB Incline Presses:
45s x 10
60s x 10, 10, 9, 9, 9
Pullups: *dead-hang*
BW x 11, 10, 10, 10, 10
Reverse Hyperextensions:
25/side x 10, 10, 10, 9, 9, 9
Leg Extensions:
130 x 17, 17, 16, 16, 16, 17
HS Rear Delt Flies:
90 x 14, 14, 14, 14, 14
Abductor Machine:
160 x 16, 16, 17
Standing Calf Raises: *paused*
165 x 17, 17
HS Crunches: *paused*
2 45s + 10 x 8, 8, 7
6/26/22
166.6 lbs.
Leg Press: *paused*
45/side x 10
4 45s/side x 12, 12, 12, 12, 12
DB Floor Presses: *paused*
45s x 10
70s x 12, 11, 11, 11, 11, 10
BB Hip Thrusts:
175 x 10, 10, 9, 9, 9, 8
Underhand Grip Pulldowns:
190 x 12, 12, 12, 12, 11
Leg Extensions:
130 x 19, 19, 19
Rope Hammer Curls:
110 x 13, 13, 13, 13, 12
Rope Triceps Pushdowns:
40 x 19, 18
Twisting Decline Leg Raises:
BW x 11, 11, 11
Standing Calf Raises: *paused*
150 x 19, 18, 18
6/28/22
163.6 lbs.
Romanian Deadlifts:
95 x 10
185 x 11, 10, 10, 9, 8
DB Incline Presses: *paused*
45s x 10
50s x 15, 15, 14, 13, 14, 14
Pendlay Rows:
115 x 11, 11, 11, 10, 10
Machine Triceps Extensions
80 x 10, 10, 10
Supinating DB Curls:
35s x 10, 10, 9
Lying Leg Curls:
70 x 14, 14, 14, 14, 14
Leg Extensions:
130 x 17, 17, 17, 17, 17, 16
DB Lateral Raises:
15s x 16, 16, 16, 16, 15
Incline DB Curls:
35s x 12, 12, 12
HS Crunches: *paused*
245s + 10 x 8, 8, 8
6/30/22
Cable Flies:
15 x 13, 13, 13
Cable Lat Pullovers:
110 x 11, 11
HS Machine Squats: *paused*
45/side x 10
3 45s/side x 6, 6, 6
Back Extensions:
35 x 9, 8, 9, 8
Leg Extensions:
120 x 14, 14
6 x 16
Leg Press Calf Raises: *paused*
170 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
95 x 14, 14, 13
Cambered Bar Curls:
55 x 13, 13, 13
Floor Skullcrushers: *paused*
55 x 11, 10, 9
Twisting Roman Chair Leg Raises:
BW x 6(+1), 6(+1), 6(+1)
On vacation and in an unfamiliar gym. Beginning of my deload week.
7/1/22
Smith Machine Good Mornings:
95 x 10
115 x 8, 8, 8, 7
DB Incline Presses:
45s x 10
60s x 8, 8, 7
Lat Pulldowns:
100 x 12, 12, 11
Back Extensions:
45 x 6, 6, 6
25 x 10
Leg Extensions:
80 x 11, 11, 11, 11
DB Rear Delt Flies:
10s x 16, 15, 15
Abductor Machine:
130 x 12, 12, 13
Leg Press Calf Raises: *paused*
160 x 11, 11
Decline Situps:
BW x 8, 8, 8