Printable View
3/27/20
175.0 lbs.
Bench Press:
35 x 10
25s x 5
45s x 5
45 + 35 x 3
45 + 35 x 7, 7, 7, 7, 7, 7
Romanian Deadlifts:
45s + 5/side x 8
45 + 35/side x 6, 6, 6, 6, 6
Barbell Rows:
45/side x 7
25/side x 11, 11, 10, 10
Lying Leg Curls:
25 x 16, 14, 15, 15, 18
Plate Lateral Raises:
10s x 16, 16, 15, 15, 15
Plate Hammer Curls:
10s x 20, 21, 22
3/29/20
175.4 lbs.
Tempo Front Squats: *paused*
35 x 5
85 x 5
95 x 5
95 x 12, 10, 9, 8, 9, 8
Incline Bench Press:
85 x 5
105 x 5
115 x 14, 14, 14
EZ Bar Curls:
20/side x 14, 14, 14, 14, 14
Floor Skull Crushers:
20/side x 10, 10, 10, 10, 9
Bench Leg Raises:
BW x 23, 23
Twisting Situps:
BW x 10, 10 (+1 in mid)
Unilateral Calf Raises: *paused*
25 x 16, 10, 9, 8, 8
3/30/20
175.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 7
175 x 8, 8
Bulgarian Split Squats:
45/side x 16, 15
Pullups: *dead-hang*
BW x 10, 9, 9, 8, 8
Incline Bench Press:
95 x 8
135 x 11, 11, 11, 10, 10
Rear Delt Flies:
10s x 13, 13, 13, 13, 13
Hip Abduction on Ground:
BW x 16, 16, 17
Unilateral Calf Raises: *paused*
25 x 14, 10
4/1/20
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
195 x 8, 7, 7, 8, 7, 7
Tempo Front Squats: *paused*
65 x 8
65 x 17
125 x 7, 7, 6, 6
105 x 7, 7, 7
Chinups: *dead-hang*
BW x 9, 9, 9, 9, 10
Bench Leg Raises:
BW x 24, 25
Twisting Situps:
BW x 11, 10(+1 in middle)
EZ Bar Curls:
30/side x 11, 10, 10, 10, 10
Diamond Pushups:
BW x 10, 9
Shoulder discomfort from the bar pressing into me is a limiting factor on my front squats. Trying to work around this to continue providing some quality stimulus for my quads.
4/3/20
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
185 x 10, 10, 8, 8, 8, 7
Romanian Deadlifts:
135 x 8
155 x 10, 10, 9, 9, 8
Bent Over Rows:
85 x 11, 11, 11, 10, 10
Plate Lateral Raises:
10s x 16, 16, 16, 16, 16
Lying Leg Curls:
25 x 16, 16, 16, 16, 16
Plate Hammer Curls:
10s x 23, 23, 22
4/5/20
175.2 lbs.
Tempo Front Squats: *paused*
Bar x 5
25/side x 5
35/side x 5
35/side x 9, 9, 9, 9, 9, 7
Bench Press:
135 x 5
185 x 3
205 x 7, 6, 5
EZ Bar Curls:
20/side x 15, 15, 15, 15, 14
Skull Crushers: *on ground*
20/side x 10, 11, 11, 10, 11
Bench Leg Raises:
BW x 25, 25
Twisting Situps:
BW x 11, 11
Unilateral DB Calf Raises:
25/side x 9, 9, 9, 9, 9
4/6/20
174.6 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 8, 7, 6
Bulgarian Split Squats:
45/side x 16, 16
Incline Bench Press:
95 x 8
155 x 8, 8, 8, 8
145 x 9
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Rear Delt Flies:
10s x 14, 14, 13.5, 13.5, 13
Hip Abduction:
BW x 17, 17, 17
Unilateral Calf Raises:
25/side x 12, 11
4/8/20
176.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 8, 8, 8, 8, 7, 7
Tempo Front Squats:
95 x 8
125 x 8, 7, 7, 7, 7, 6
105 x 8
Chinups: *dead-hang*
BW x 10, 10, 9, 9, 9
Bench Leg Raises:
BW x 26, 25
Twisting Situps:
BW x 12, 11
EZ Bar Curls:
30/side x 11, 11, 11, 11, 10
Diamond Pushups:
BW x 10, 10
Adjusting well to lifting at home.
4/10/20
174.6 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
185 x 9, 9, 9
175 x 10, 10, 9
Romanian Deadlifts:
135 x 8
175 x 9, 9, 9, 8, 8
Bent Over Rows:
85 x 11, 11, 11, 11, 11
Plate Lateral Raises:
10s x 17, 17, 17, 16, 16
Lying Leg Curls:
25 x 17, 17, 17, 17, 19
Hammer Curls:
10s x 24, 24, 23
Right shoulder felt a bit tweaked over the past week, but the discomfort has subsided.
4/12/20
174.6 lbs.
Tempo Front Squats: *paused*
35 x 5
85 x 5
105 x 5
105 x 9, 9, 9, 9, 9, 8
Bench Press:
135 x 5
185 x 3
185 x 10, 10, 10
EZ Bar Curls:
20/side x 15, 15, 15, 15, 15
Skull Crushers: *on ground*
20/side x 11, 11, 11, 11, 10
Leg Raises on Bench:
BW x 27, 25
Twisting Situps:
BW x 12, 12
Unilateral Calf Raises: *pause at bottom*
25/side x 10, 9, 9, 9, 9
4/13/20
175.4 lbs.
Romanian Deadlifts:
35 x 5
135 x 5
155 x 5
185 x 8, 8, 8, 8, 8, 8
Bulgarian Split Squats:
45/side x 17, 16
Incline Bench Press:
95 x 8
115 x 14, 15, 14, 15, 14
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Rear Delt Flies:
10s x 14, 14, 14, 14, 14
Hip Abductions: *on ground*
BW x 18, 17, 17
Unilateral Calf Raises:
25/side x 13, 12
4/15/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 8, 8, 8, 8, 8, 7
Tempo Front Squats: *paused*
95 x 8
125 x 7, 7, 7, 8, 7, 7, 7
Chinups: *dead-hang*
BW x 10, 10, 10, 9, 9
Bench Leg Raises:
BW x 27, 26
Twisting Situps:
BW x 13, 12
EZ Bar Curls:
30/side x 11, 11, 11, 11, 11
Diamond Pushups:
BW x 11, 10
4/17/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 10, 10, 11, 10, 10
Romanian Deadlifts:
135 x 8
195 x 7, 6, 6, 6, 6
Barbell Rows:
85 x 12, 12, 12, 12, 12
Lateral Raises:
10s x 17, 17, 17, 17, 18
Lying Leg Curls:
25 x 18, 18, 18, 18, 20
Hammer Curls:
10s x 25, 25, 25
4/19/20
174.6 lbs.
Tempo Front Squats: *paused at bottom*
35 x 5
85 x 5
105 x 5
105 x 9, 9, 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
185 x 11, 10, 10
EZ Bar Curls:
20/side x 16, 16, 16, 16, 16
EZ Bar Skull Crushers: *on ground*
20/side x 12, 12, 11, 11, 11
Bench Leg Raises:
BW x 28, 27
Twisting Situps:
BW x 13, 12
Unilateral Calf Raises:
25/side x 11, 9, 10, 9, 9
4/20/20
174.6 lbs.
Romanian Deadlifts:
135 x 5
155 x 5
185 x 9, 8, 8, 8, 8, 8
Bulgarian Split Squats:
45/side x 17, 17
Incline Bench Press:
95 x 8
135 x 11, 11, 11, 11, 11
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Rear Delt Flies:
10s x 15, 15, 15, 14, 14
Hip Abductions: *on ground*
BW x 18, 18, 18
Unilateral Calf Raises: *paused*
25/side x 13, 13
4/22/20:
176.2 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 8, 8, 8, 8, 8, 8
Tempo Front Squats: *paused*
95 x 8
125 x 8, 8, 8, 8, 7, 7, 7
Chinups: *dead-hang*
BW x 10, 10, 10, 10, 9
Leg Raises on Bench:
BW x 28, 28
Twisting Situps:
BW x 13, 12
Diamond Pushups:
BW x 11, 11
EZ Bar Curls:
30/side x 12, 11, 11, 11, 11
4/24/20
177.8 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 11, 11, 11, 10, 10
Romanian Deadlifts:
135 x 8
155 x 10, 10, 10, 10, 10
Barbell Rows:
25/side x 13, 13, 13, 13, 12
Lying Leg Curls:
25 x 19, 20, 19, 20, 23
Lateral Raises:
10s x 18, 18, 18, 19, 19
Hammer Curls:
10s x 26, 26, 27
4/26/20
177.0 lbs.
Tempo Front Squats: *paused* *WITH BACKPACK FULL OF BOOKS*
35 x 5
85 x 5
105 x 5
105 x 8, 8, 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
205 x 7, 7, 6
EZ Bar Curls:
20/side x 17, 17, 17, 17, 17
EZ Bar Skullcrushers: *on ground*
20/side x 12, 12, 12, 12, 12
Unilateral Calf Raises: *pause at bottom*
25 x 10, 10, 10, 10, 10
Bench Leg Raises:
BW x 29, 30
Twisting Situps:
BW x 13, 13
Good work here. Tried doing squats with a backpack full of books on. Nice way to add some extra weight.
4/27/20
177.0 lbs.
Romanian Deadlifts:
35 x 10
135 x 5
155 x 5
185 x 9, 9, 8, 8, 8, 8
Bulgarian Split Squats:
45 x 18, 18
Incline Bench Press:
95 x 8
155 x 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 9
Rear Delt Flies:
10s x 15, 15, 15, 15, 15.5
Hip Abductions:
BW x 19, 20, 20
Unilateral Calf Raises: *paused*
25 x 11, 11
4/29/20:
177.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 9, 8, 8, 8, 7, 7
Tempo Front Squats:
95 x 8
125 x 8, 8, 8, 8, 8, 8, 8
Chinups: *dead-hang*
BW x 10, 10, 10, 10, 10
Leg Raises on Bench:
BW x 30, 31
Twisting Situps:
BW x 13 (+1 in middle), x 13 (+1 in middle)
EZ Bar Curls:
30/side x 12, 12, 11, 11, 11
Diamond Pushups:
BW x 12, 12
5/1/20
177.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 11, 11, 11, 10, 10
Romanian Deadlifts:
135 x 8
155 x 10, 10, 10, 10, 10
Barbell Rows:
25/side x 13, 13, 13, 13, 12
Lateral Raises:
10s x 18, 18, 18, 19, 19
Lying Leg Curls:
25 x 19, 20, 19, 20, 23
Hammer Curls:
10s x 26, 26, 27
5/3/20
176.0 lbs.
Tempo Front Squats: *w/ backpack of books*
35 x 5
85 x 5
105 x 5
105 x 9, 9, 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
195 x 9, 8, 8
EZ Bar Curls:
20/side x 18, 18, 18, 18, 17
EZ Bar Skull Crushers: *on ground*
25/side x 11, 11, 11, 10, 10
Seated Crunches on Bench:
BW x 31, 29
Twisting Situps:
BW x 14, 13(+2 in middle)
Unilateral Calf Raises: *pause at bottom*
25/side x 11, 11, 11, 10, 10
Excited to hear that gyms will soon be reopening!
5/4/20
176.0 lbs.
Romanian Deadlifts:
35 x 5
135 x 5
155 x 5
185 x 9, 9, 9, 8, 8, 8
Bulgarian Split Squats:
45/side x 19, 18
Incline Bench Press:
95 x 8
115 x 15, 15, 15, 15, 14
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 9
Rear Delt Flies:
10s x 16, 16, 16, 16, 15
Hip Abductions:
BW x 20, 20, 20
Unilateral Calf Raises:
25/side x 14, 12
5/6/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
185 x 3
195 x 9, 8, 8, 8, 8, 7
Tempo Front Squats: *paused*
95 x 8
135 x 8, 8, 8, 8, 8, 8, 8
Chinups: *dead-hang*
BW x 11, 10, 10, 10, 10
Bench Leg Raises:
BW x 30, 29
Twisting Situps:
BW x 14(+2 in middle), 14(+2 in middle)
Diamond Pushups:
BW x 13, 13
EZ Bar Curls:
30/side x 12, 12, 12, 12, 11
5/8/20
176.0 lbs.
Bench Press:
35 x 10
95 x 5
135 x 5
175 x 5
175 x 11, 11, 11, 11, 11, 11
Romanian Deadlifts:
135 x 8
195 x 7, 7, 7, 6, 6
Barbell Rows:
85 x 14, 14, 14, 14, 15
Lying Leg Curls:
35 x 17, 17, 17, 18, 19
Plate Lateral Raises:
10s x 20, 20, 20, 21, 22
Plate Hammer Curls:
10s x 29, 29, 29
5/10/20
176.2 lbs.
Tempo Backpack Front Squats: *paused*
35 x 10
85 x 5
105 x 5
105 x 10, 10, 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
205 x 7, 7, 6
EZ Bar Curls:
20/side x 18, 18, 18, 18, 18
Skull Crushers: *on ground*
20/side x 14, 14, 14, 14, 13
Bench Crunches:
BW x 31, 30
Twisting Situps:
BW x 15, 14(+1 in middle)
Unilateral Calf Raises:
25/side x 11, 11, 11, 11, 10
Really on my A game today.
5/11/20
175.2 lbs.
Romanian Deadlifts:
35 x 10
135 x 5
155 x 5
185 x 9, 9, 9, 9, 9, 8
Split Squats:
45/side x 19, 19
Incline Bench Press:
95 x 8
135 x 12, 12, 11, 11, 11
Chinups: *dead-hang*
BW x 10, 9, 9, 9, 8
Rear Delt Flies:
10s x 16, 16, 16, 16, 16
Hip Abductions:
BW x 21, 21, 22
Unilateral Calf Raises:
25/side x 14, 13
5/13/20
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
195 x 9, 8, 8, 8 7, 7
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 10, 10, 10, 8, 7
Chinups: *dead-hang*
BW x 11, 11, 10, 10, 8
Machine Crunches:
110 x 20
130 x 14
Twisting Situps:
BW x 15, 14(+2 in middle)
Machine Preacher Curls:
35 x 18, 17, 17, 17, 19
Cable Triceps Pushdowns:
130 x 14, 13
Back in the gym....and it feels so, so good. I've dearly missed the squat rack.
5/15/20
178.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
175 x 5
175 x 12, 12, 12, 11, 11, 11
Romanian Deadlifts:
135 x 8
155 x 11, 11, 10, 10, 10
Cable Rows:
120 x 11, 11, 11, 10, 11
Lying Leg Curls:
80 x 16, 15, 15, 13, 12
Machine Lateral Raises:
40 x 17, 16
65 x 10, 10, 10
DB Hammer Curls:
25s x 20, 19, 19
5/16/20
177.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 7, 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
195 x 11, 11, 10
Cambered Bar Curls:
70 x 14, 13, 13, 13, 13
Overhead Triceps Extensions: *straight bar*
90 x 8
70 x 11, 11, 11, 12
Machine Crunches:
110 x 17, 17
Twisting Situps:
BW x 15, 15
Standing Calf Raises: *paused at bottom*
120 x 14, 14, 14, 14, 12
It appears that I have not lost any strength on my squats over the past few months while I haven't been able to train with heavy loads due to the quarantine. I am still a bit displeased with my bench's progress here over the last year or so. I'm going to add two more weekly sets on the bench for now. Going to see how much volume I can get away with.