
10/30/19:
175.8 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
175 x 7, 7, 7, 7, 6
165 x 7
Incline DB Presses:
40s x 8
60s x 11, 11, 11, 11, 10
Pullups: *deadhang*
BW x 8, 8, 8, 7, 7
Machine Leg Press:
270 x 19, 18
Face Pulls:
80 x 17, 17, 17, 17, 16
Abductor Cable Kicks:
35 x 14, 14, 14
Machine Calf Raises: *paused*
270 x 16, 16
Last session at this gym. Moved out of my apartment and changing cities yet again. I've moved every single year since 2012.

11/1/19
173.2 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: *paused*
135 x 8
160 x 13, 13, 13, 13, 13, 13, 13
Assisted Neutral Grip Chinups:
40 x 11
50 x 11
70 x 13, 12, 13
Hanging Leg Raises:
BW x 12, 12
Machine Preacher Curls:
70 x 11, 14, 14, 12, 12
Twisting Situps:
BW x 10 (+2), 10 (+4)
First session in Memphis. First time training at this gym in two and a half years.

11/3/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 2.5
220 x 4, 3, 3, 3, 3
Low Bar Good Mornings:
95 x 8
145 x 5
190 x 6, 6, 7, 6, 6
Plateloaded Machine Rows:
35/side x 10, 11, 10, 13, 12
Lying Leg Curls:
45 +25 x 15, 14, 14, 16, 15
Standing DB Lateral Raises:
20s x 16, 16, 15, 15, 14
Cable Triceps Pushdowns: *w/ str8 bar*
47.5 x 16, 16
Missed my reps on the bench. Repeating this cycle.

11/5/19:
175.2 lbs.
Low Bar Squats:
135 x 5
225 x 5
275 x 3
315 x 4
High Bar Pin Squats: *paused*
225 x 7, 7, 7, 6
Low Bar Pin Squats:
225 x 9, 7
Bench Press:
205 x 7.5
195 x 7
185 x 9
Cable Curls: *w/ straight bar*
42.5 x 15
52.5 x 10, 10, 10, 11
Hanging Leg Raises:
BW x 13, 13.5
Twisting situps:
BW x 11, 10 (+3 in middle)
EZ Bar Overhead Triceps Extensions:
10/side x 9
Cable Overhead Triceps Extensions: *w/ vbar*
42.5 x 7
37.5 x 8, 8, 9
Standing Calf Raises: *paused at bottom*
45 + 25/side x 10, 10, 11, 11, 11
No box for me to squat to at this gym, unfortunately, which meant that I had to improvise. Worked up to 315 again on low bar squats, but I could still feel my hip from the damn injury that I had last summer. Felt like I could be smarter in getting my work done. Experimented with other squat variations that I should be using for the rest of this month. Experimented with other machines/equipment as well. I was exhausted by the end of this.

11/6/19:
175.2 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
185 x 7, 7, 7
175 x 7, 7, 7
Machine Leg Press:
235 x 15, 14
Incline DB Presses:
40s x 8
70s x 9, 9, 8, 8, 8
Pullups: *deadhang*
BW x 8, 7, 7, 6, 6
Standing Calf Raises: *paused*
2 45s/side x 9, 11
Machine Delt Flies:
85 x 7
70 x 10, 10, 10, 8
Abductor Machine:
35 x 14, 14, 15.5
Good effort. Switched the good mornings to romanian deadlifts. I think I may be changing around my program's setup here in the next little bit when I get some spare time to sit down and move things around. I've had the same sort of setup for the past two years.

11/8/19:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5
215 x 5, 5, 5, 5, 4
205 x 5, 5
High Bar Tempo Squats: *paused*
135 x 8
180 x 11, 11, 11, 11, 11, 11, 10
Wide Neutral Grip Pulldowns:
115 x 13, 13, 12, 12, 12
Hanging Leg Raises:
BW x 14, 13
Machine Preacher Curls:
70 x 14, 14, 14, 16, 18.5
Twisting Situps:
BW x 11, 10 (+3 in middle)
I accidentally loaded 205 instead of 215 without thinking at the beginning of this session, and I did two sets with the weight before realizing that I misloaded. Changed it to 215 and chose to not count the first two sets, but I still missed my rep target here.

11/9/19:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
155 x 10, 9, 9, 9, 9
Machine Row:
45/side x 8, 8, 8, 8, 8
Lying Leg Curls:
45 + 25 x 16, 16, 15, 15.75, 15
Machine Lateral Raises:
60 x 13, 14, 15, 15, 16
Cable Triceps Pushdowns: *straight bar*
57.5 x 9, 10
Good sash. I think that the weights I'm using on the romanians are so light in comparison to the loads that I used previously due to my setup. I have the hinge really pronounced currently, with my ass way out. I did not do them this way when I previously did the exercise.

11/11/19:
177.0 lbs.
Pin Squats:
Low Bar:
45 x 10
135 x 5
185 x 3
225 x 5
245 x 4
245 x 6
High Bar Pin Squats:
225 x 4, 7, 7, 6
205 x 8
Bench Press:
135 x 5
285 x 3
215 x 5
205 x 7, 7
Cable Curls: *straight bar*
52.5 x 11, 11, 11, 12, 12
Overhead Cable Triceps Extensions: *w/ vbar*
37.5 x 9, 9, 9, 9, 9
Standing Calf Raises: *paused at bottom*
45 + 25/side x 11, 11, 11, 11, 12
Hanging Leg Raises:
BW x 14, 13.25
Twisting Situps:
BW x 11, 11
Had to try a variety of different pin heights on the squats here. My hurt glute is once again showing its ugly face now that I've had to find an alternative to my box squats. I need to get the thing looked at, but I can't really justify doing so while being so poor while I finish up school. I miss my box. Going to have to find the right height for these so I can be pain free. Super slow tempo squats are still tolerable, thankfully.

11/13/19:
Romanian Deadlifts:
45 x 10
135 x 8
155 x 5
185 x 7, 7, 7, 7, 7
175 x 7
Incline DB Presses:
40s x 8
55s x 13, 13, 13, 13, 13
Machine Leg Press:
235 x 15, 15
Pullups: *deadhang*
BW x 7, 7, 7, 7, 7
Machine Rear Delt Flies:
70 x 10, 10, 10, 10, 9
Abductor Machine:
100 x 11, 11, 12
Standing Calf Raises: *pause at bottom*
2 45s/side x 11, 11
Pain in the hip wasn't too prominent. Hoping that tempo squats aren't painful in the next session.

11/15/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 2
220 x 3
210 x 5
215 x 3, 3, 3, 3, 3, 3, 4
High Bar Tempo Squats: *pause at bottom*
135 x 8
195 x 9, 9, 9, 9, 9, 9, 9
Wide Neutral Grip Pulldowns:
130 x 10, 10, 9, 9, 10
Hanging Leg Raises:
BW x 14, 14
Twisting Situps:
BW x 11 (+1 in middle), x 9 (+1 in middle)
Machine Preacher Curls:
70 x 16, 16, 16, 16, 17.5
My bench was horrific today for whatever reason. Failed the third rep on my assigned ten sets of three with 230 on the first set. Had to significantly lighten the load. Not sure what happened there, though my squats were pain free today. Even though the bench went poorly, I'm still thrilled about being able to squat without problems today.

11/17/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
170 x 8, 8, 7
165 x 8, 7
Machine Rows:
45 + 10/side x 6, 6, 6, 6, 7
Lying Leg Curls:
45 + 25 x 16, 16, 16, 16, 16
Machine Lateral Raises:
60 x 15, 15, 15, 16, 15
Cable Triceps Pushdowns: *w/ straight bar*
57.5 x 10, 10

11/19/19:
176.8 lbs.
Pin Squats: *paused at parallel*
45 x 10
135 x 5
185 x 5
235 x 6, 6, 6, 6, 6, 6, 6
Bench Press:
135 x 5
165 x 5
190 x 11, 11, 9
Cable Curls: *straight bar*
52.5 x 12, 12, 12, 12, 11
Cable Overhead Triceps Extensions: *vbar*
37.5 x 10, 10, 9, 10, 9
Hanging Leg Raises:
BW x 15, 13
Twisting Situps:
BW x 11(+1 in middle), x 9 (+1 in middle)
Standing Calf Raises:
45 + 25/side x 12, 12, 12, 12, 12
Came down with a cold. Pin squats to parallel were pain free. May be my goto whenever I don't have a box.

11/20/19:
176.8 lbs.
Romanian Deadlifts:
45 x 10
135 x 8
155 x 5
185 x 7, 7, 7, 7, 7
175 x 7
Machine Leg Press:
235 x 15, 15
Incline DB Presses:
40s x 8
60s x 11, 11, 11, 11, 10
Pullups: *Deadhang*
BW x 7, 7, 7, 7, 7
Standing Calf Raises: *paused*
2 45s/side x 11, 11
HS Rear Delt Flies:
70 x 11, 10, 10, 10, 10
Abductor Machine:
100 x 12, 12, 14
First session of the deload.

11/22/19:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
High Bar Tempo Squats: *pause at bottom*
135 x 8
160 x 13, 13, 13, 13, 13, 13, 13
Wide Neutral Grip Pulldowns:
115 x 13, 13, 12, 12, 12
Hanging Leg Raises:
BW x 15, 13.25
Twisting Situps:
BW x 11, 10
Machine Preacher Curls:
70 x 17, 14, 15, 15, 17
Second sesh of deload. Good work. Condensing training this coming week because I'm going home for Thanksgiving. Will be training at home, but I just want to have flexibility to move days around if needed

11/23/19:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
195 x 6, 6, 6, 6, 6
Machine Rows:
35/side x 12, 12, 12, 12, 12
Lying Leg Curls:
45 + 25/side x 17, 16, 17, 16, 16
Machine Lateral Raises:
60 x 16, 16, 16, 16, 17
Cable Triceps Pushdowns: *straight bar*
57.5 x 11, 10

11/25/19:
174.4 lbs.
Pin Squats: *paused*
45 x 10
135 x 5
185 x 5
235 x 6, 6, 6, 6, 6, 6, 6
Bench Press:
135 x 5
185 x 3
205 x 8, 8, 8
Cable Curls *w/ straight bar*
52.5 x 12, 12, 13, 13, 14
Overhead Cable Triceps Extensions: *w/ vbar*
37.5 x 10, 10, 10, 11, 12
Standing Calf Raises: *paused at bottom*
45 + 25/side x 13, 12, 12, 12, 12.5
Hanging Leg Raises:
BW x 15, 14
Twisting Situps:
BW x 11(+1), 10 (+2)

11/26/19:
175.0 lbs.
Romanian Deadlifts:
45 x 10
135 x 8
155 x 5
185 x 7, 7, 7, 7, 7, 7
Machine Leg Press:
235 x 16, 15
Incline DB Presses:
40s x 8
70s x 9, 9, 9, 8, 7
Pullups: *deadhang*
BW x 7, 7, 7, 7, 7
Standing Calf Raises: *paused at bottom*
2 45s/side x 12, 11
Abductor Machine:
100 x 14, 12, 13
Machine Rear Delt Flies:
70 x 11, 11, 11, 10, 10
Was really in the zone tonight. Best session in awhile.

11/29/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
High Bar Tempo Squats: *paused at bottom*
135 x 8
180 x 11, 11, 11, 11, 11, 11, 11
Lat Pulldowns: *Ygrip*
110 x 14, 13, 13, 13, 14
Hanging Leg Raises:
BW x 14, 12.5
Twisting Situps:
BW x 11, 10(+2)
Machine Preacher Curls:
30 x 14, 14, 14, 14, 17
First session back home.

11/30/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
155 x 10, 10, 10, 9, 9
TBar Rows: *highgrip*
45 + 35 x 8, 9, 8, 8, 9
Lying Leg Curls:
80 x 11, 12, 11, 11, 12
Machine Lateral Raises:
40 x 9, 11, 11, 12, 13
Cable Triceps Pushdowns: *w/ straight bar*
110 x 15
130 x 10

12/2/19:
177.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 13
Bench Press:
135 x 5
185 x 3
215 x 6, 7, 7
Standing Calf Raises: *paused at bottom*
150 x 14, 14, 13, 13, 13
Hanging Leg Raises:
BW x 15, 14.5
Twisting Situps:
BW x 11, 11(+1)
Cable Curls: *straight bar*
100 x 14
120 x 10, 10, 10, 11
Cable Overhead Triceps Extensions: *vbar*
90 x 10, 9, 10, 8, 8.5
Felt really strong today. Did an AMRAP on box squats this week since I didn't progress the load last cycle due to not having access to my normal box.

12/4/19:
175.8 lbs.
Romanian Deadlifts:
45 x 10
135 x 8
155 x 5
185 x 7, 7, 7, 8, 7, 7
Leg Press:
3 45s + 25/side x 17, 19
Incline DB Presses:
40s x 8
55s x 14, 13, 13, 13, 14
Pullups: *deadhang*
BW x 7, 7, 7, 7, 6
Standing Calf Raises: *paused*
195 x 9, 9
Machine Rear Delt Flies:
60 x 11, 12, 11, 12, 14
Abductor Machine:
180 x 9
150 x 15, 15

12/5/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
190 x 9, 9, 9, 9
Tempo Squats: *paused*
135 x 8
205 x 8, 8, 8, 8, 8, 8, 8
YGrip Pulldowns:
130 x 13
150 x 9, 8, 8
140 x 9
Hanging Leg Raises:
BW x 15, 15.25
Machine Preacher Curls:
30 x 15, 15, 15, 15, 19
Twisting Situps:
BW x 11 (+2 in middle), x 10 (+2 in middle)

12/7/19:
174.4 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
Romanian Deadlifts:
135 x 8
170 x 8, 8, 8, 8, 8
TBar Rows: *slow eccentric*
45 + 35x 9, 9, 9, 8, 8
Lateral Raise Machine:
40 x 12, 12, 12, 12, 13.25
Lying Leg Curls:
80 x 12, 12, 12, 12, 12.1
Cable Triceps Pushdowns: *w/ straight bar*
130 x 11, 11
Going to be training at a gym in Las Vegas for the next two sessions.

12/9/19:
172.0 lbs.
Smith Machine High Bar Squats:
45 x 10
135 x 5
185 x 5
235 x 6, 6, 6
245 x 6, 6, 6, 6
Smith Machine Bench Press:
135 x 5
185 x 9
175 x 10, 10
Cable Curls:
straight bar: 50 x 12
rope: 30 x 17, 19
40 x 14, 14
Overhead Cable Triceps Extensions: *w/ rope*
30 x 12, 12, 12, 11, 12
Decline Situps:
BW x 17, 17
Twisting Situps:
BW x 11, 9 (+2 in middle)
Machine Leg Press Calf Raises: *paused at bottom*
160 x 16
200 x 13, 13, 13, 14
Really good session. No free barbells at the hotel in Vegas.

12/11/19:
Smith Machine Good Mornings:
45 x 10
135 x 5
155 x 5
185 x 7, 6
175 x 7
165 x 7
155 x 8, 8
Leg Press:
3 45s/side x 18, 20
Incline DB Presses:
40s x 8
60s x 11, 11, 11, 11, 9
Pullups: *deadhang*
BW x 8, 7, 7, 7, 6
DB Rear Delt Flies:
20s x 12, 11.5, 11, 10, 10.5
Abductor Machine:
90 x 16
110 x 13, 12
Machine Leg Press Calf Raises: *pause at bottom*
240 x 11, 14
Good work. Now back to Tennessee.

12/13/19:
177.2 lbs.
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: *paused at bottom*
135 x 8
165 x 12, 12, 12, 12, 12, 13, 12
Neutral Grip Pulldowns: *Ygrip*
140 x 10, 10, 10, 10, 9
Hanging Leg Raises: *slow eccentrics*
BW x 16, 14.5
Machine Preacher Curls:
30 x 16, 16, 16, 16, 16
Twisting Situps:
BW x 11 (+1 in middle), x 9 (+3 in middle)

12/15/19:
174.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
195 x 7, 6, 6, 6, 6
Chest Supported TBar Rows:
45 + 35 x 9, 9, 9, 9, 9
Lying Leg Curls:
80 x 12, 12, 13, 12, 11
Machine Lateral Raises:
40 x 13, 13, 12, 13, 12.25
Cable Triceps Pushdowns: *w/ straight bar*
130 x 12, 12

12/16/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
360 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 4
Bench Press:
135 x 5
185 x 3
205 x 9, 7, 7
Standing Calf Raises: *paused at bottom*
150 x 14, 14, 14, 12, 12
Hanging Leg Raises:
BW x 16, 14.5
Twisting Situps:
BW x 11, 10(+2 in middle)
Cable Curls: *w/ straight bar*
120 x 11, 11, 11, 12, 13
Dead Stop Skull Crushers: *on ground*
60 x 7, 6
50 x 7, 6
40 x 8
Not happy with the bench, though I was really pleased with the box squats. Added a new variation of skull crushers in for my long head work.

12/18/19:
175.4 lbs.
Romanian Deadlifts:
45 x 8
135 x 5
155 x 5
185 x 8, 8, 7, 7, 7, 7
Leg Press:
3 45s + 25/side x 19, 19
Incline DB Presses:
40s x 8
75s x 8, 8, 6
60s x 10, 9
Pullups: *deadhang*
BW x 8, 8, 8, 8, 7
HS Rear Delt Flies:
60 x 13, 13, 13, 12, 12
Machine Abductors:
150 x 15, 15, 14
Standing Calf Raises: *pause at bottom*
195 x 10, 9
Good.

12/20/19:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
High Bar Tempo Squats: *paused*
135 x 8
185 x 10, 10, 10, 10, 10, 10, 9
YGrip Pulldowns:
110 x 15, 14, 14, 14, 13
Hanging Leg Raises:
BW x 16, 15
Machine Preacher Curls:
30 x 17, 16, 16, 16, 18
Twisting Situps:
BW x 11, 10(+2 in middle)
Bench was feeling strong. May be close to reaching uncharted territory.