Printable View
9/7/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Low Bar Good Mornings:
95 x 8
145 x 10, 10, 11, 11, 10
Machine High Rows:
80 x 10, 10, 11, 11, 13
Standing DB Lateral Raises:
15s x 20, 20, 20, 20, 20.5
Lying Leg Curls:
90 x 9, 9, 9, 9, 10
Cable Triceps Pushdowns: *w/ straight bar*
47.5 x 14, 15
Good effort. Did this session at a random YMCA.
9/10/19:
177.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 6
Preacher Curls:
25/side x 13, 13, 13, 12, 12
Cable Overhead Triceps Extensions:
70 x 12, 12, 12, 12, 11
Machine Calf Raises: *pause at bottom*
230 x 16, 16, 15, 15, 16
Ab Wheel:
BW x 16, 16
Twisting Situps:
BW x 13, 13(+2 in mid)
Good work here. Not sure what went on with the ab wheel
9/12/19:
176.6 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 11, 10, 10
Incline DB Presses:
40s x 8
55s x 12, 12, 12, 12, 12
Lat Pulldowns:
160 x 10, 10, 9, 9, 9
Machine Leg Press:
270 x 15, 14
Facepulls:
80 x 15, 15, 15, 15, 14
Machine Calf Raises: *pause at bottom*
270 x 12, 13
Abductor Cable Kicks:
35 x 10, 10, 11
9/14/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
High Bar Tempo Squats: *paused*
135 x 8
195 x 8, 8, 9, 8, 9, 8, 8
Close, Neutral Grip Assisted Pullups:
7 assist x 10, 10, 10, 10, 10
DB Hammer Curls: *simultaneous*
40s x 12, 12, 11, 11, 11
Ab Wheel:
BW x 18, 18
Twisting Situps:
BW x 14, 13(+3)
Deload session #2
9/15/19:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Low Bar Good Mornings:
95 x 8
165 x 8, 8, 8, 8, 9
Chest Supported High Rows:
45 + 35 x 8, 8, 8, 8, 8
Seated Leg Curls:
150 x 15, 15, 15, 14, 14.25
Standing DB Lateral Raises:
15s x 20, 20, 20, 21, 20.25
Cable Triceps Pushdowns: *w/ bar*
90 x 12, 12
9/17/19:
177.0 lbs.
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
250 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
190 x 11, 10, 10
Preacher Curls:
25/side x 13, 13, 13, 13, 12
Overhead Cable Triceps Extensions: *w/ rope*
70 x 12, 12, 12, 12, 11
Machine Calf Raises: *pause at bottom*
230 x 16, 16, 16, 16, 15
Ab Wheel:
BW x 18, 19
Twisting Situps:
BW x 14, 14
9/19/19:
176.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 11, 11, 10, 10, 10, 10
Incline DB Presses:
40s x 8
60s x 10, 10, 10, 10, 11
Lat Pulldowns:
160 x 10, 10, 10, 9, 9
Machine Leg Press:
270 x 15, 15
Machine Calf Raises: *paused*
270 x 13, 13
Facepulls:
80 x 15, 15, 15, 15, 15
Abductor Cable Kicks:
35 x 11, 11, 11
Good effort. Progress here.
9/21/19
176.0 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*
135 x 8
160 x 13, 13, 13, 13, 13, 13, 12
Wide, Neutral Grip Pullups: *deadhang*
BW x 9, 9, 8, 8, 8
DB Hammer Curls: *simultaneous*
40s x 12, 10, 10, 10, 10
Ab Wheel:
BW x 19, 16
Twisting Situps:
BW x 14, 13 (+2 in mid)
9/22/19
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 5, 5
Low Bar Good Mornings:
95 x 8
175 x 7, 7, 7, 7, 7
Chest Supported High T-Bar Rows:
2 45s x 8, 8, 8, 8, 9
DB Lateral Raises: *standing*
20s x 15, 15, 15, 13, 13
Lying Leg Curls:
80 x 15, 15, 15, 15, 15
Cable Triceps Pushdowns: *w/ bar*
110 x 15, 15
9/24/19:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
205 x 8, 8, 8
Preacher Curls:
25/side x 13, 13, 13, 13, 13
Overhead Cable Triceps Extensions: *elbows forward*
70 x 12, 12, 12, 12, 12
Machine Calf Raises: *paused at bottom*
230 x 16, 16, 16, 16, 16
Ab Wheel:
BW x 19, 19
Twisting Situps:
BW x 13, 8
Good work on the squats. I tried doing these sit ups differently in that I started bringing my elbow to the outside of my knee when crunching. The activation was intense.
9/26/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 11, 11, 11, 10, 10, 10
Incline DB Presses:
40s x 8
70s x 8, 8, 8, 8, 9
Lat Pulldowns:
160 x 10, 10, 10, 8, 8
Machine Leg Press:
270 x 16, 15
Facepulls:
80 x 16, 16, 16, 15, 15
Machine Calf Raises: *paused*
270 x 14, 13
Abductor Cable Kicks:
35 x 12, 12, 12
Good work on the incline presses and good mornings
9/28/19:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
High Bar Tempo Squats: *pause at bottom*
135 x 8
180 x 11, 11, 11, 10, 10, 10, 10
Assisted Neutral Grip Pullups: *dead-hang*
12 assist x 12, 12, 12, 12, 12
DB Hammer Curls: *simultaneous*
40s x 12, 11, 10.75, 10, 10
Ab Wheel:
BW x 20, 17
Twisting Situps: *elbows to outside of knee*
BW x 8, 8(+1 in middle)
Good effort. I believe I will be changing the ab wheel exercise back to hanging leg raises next session.
9/29/19:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Low Bar Good Mornings:
95 x 8
145 x 11, 11, 10, 10, 10
Machine High Rows:
120 x 6, 6, 7, 6, 7
Lying Leg Curls:
70 x 10, 11, 11, 11, 11
DB Lateral Raises:
20s x 15, 15, 15, 14, 13
Cable Triceps Pushdowns:
110 x 11, 11
Excellent work here. Session at the Nashville Athletic Club. Never have lifted there before.
10/1/19:
175.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 5
Cambered Bar Curls:
25/side x 14, 13, 13, 13, 12
Cable Overhead Triceps Extensions: *w/ rope*
70 x 13, 13, 12, 12, 10
Machine Calf Raises: *paused at bottom*
230 x 17, 17, 16, 16, 16
Hanging Leg Raises:
BW x 12.75, 12.6
Twisting Situps:
BW x 8 (+2 in mid), 8 (+2 in mid)
REALLY happy with the squats here. Not so much with the bench....
10/3/19:
175.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 11, 11, 11, 11, 10, 10
Incline DB Presses:
40s x 8
55s x 12, 13, 13, 12, 12
Lat Pulldowns:
160 x 10, 10, 10, 10, 8
Machine Leg Press:
270 x 16, 16
Facepulls:
80 x 16, 16, 16, 16, 15
Machine Calf Raises: *paused at bottom*
270 x 14, 14
Abductor Cable Kicks:
35 x 13, 12, 12
Took me a little bit to get into my groove. Brought the intensity tonight.
10/4/19
176.2 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*
135 x 8
195 x 9, 9, 9, 9, 8, 8, 8
Neutral Grip Pullups: *dead-hang*
BW x 8, 8, 7, 7, 7
DB Hammer Curls: *simultaneous*
40s x 12, 12, 11.75, 11.75, 11.25
Hanging Leg Raises:
BW x 11, 11
Twisting Situps:
BW x 9, 8 (+1 in mid)
10/6/19:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
200 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
165 x 9, 9, 9, 8, 8
Machine High Rows:
90 x 12, 12, 11, 11, 11
Lying Leg Curls:
70 x 11, 11, 11, 12, 12
Standing DB Lateral Raises:
70 x 11, 11, 11, 12, 12
Cable Triceps Pushdowns: *w/ straight bar*
110 x 11, 12
Good work. Moving sessions up in my schedule since I'll likely be traveling this upcoming weekend.
10/7/19:
176.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
165 x 5
190 x 11, 11, 10
Preacher Curls:
25/side x 14, 13, 13, 13, 13
Cable Overhead Triceps Extensions: *w/ rope*
70 x 13, 13, 12, 12, 11
Machine Calf Raises: *paused*
230 x 17
290 x 10
310 x 8, 9, 9
Hanging Leg Raises:
BW x 13, 14
Twisting Situps:
BW x 9 (+1 in mid), 8(+2 in middle)
REALLY happy with the squats and the bench here. In the same session!
10/9/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
185 x 6, 6, 6, 6, 6, 6
Incline DB Presses:
40s x 8
60s x 11, 11, 11, 10, 10
Lat Pulldowns:
160 x 10, 10, 10, 10, 9
Machine Leg Press:
270 x 17, 17
Facepulls:
80 x 16, 16, 16, 16, 16
Machine Calf Raises: *paused at bottom*
270 x 15, 13
Abductor Cable Kicks:
35 x 13, 13, 13
10/10/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
High Bar Tempo Squats: *pause at bottom*
135 x 8
160 x 13, 13, 13, 13, 13, 11, 11
Assisted Neutral Grip Chinups:
7 assist x 10, 10, 10, 11, 10
Hanging Leg Raises:
BW x 13, 14
DB Hammer Curls: *simultaneous*
40s x 12, 12, 12, 11, 11
Twisting Situps:
BW x 9 (+2 in middle), x 9 (+1 in middle)
Good work. Bench felt super heavy, as did the squats. Really had to cram it all in this week because I'll be traveling tomorrow.
10/13/19:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Low Bar Good Mornings:
95 x 8
190 x 6, 6, 6, 6, 6
Machine High Rows:
105 x 9, 9, 8, 8, 8
Lying Leg Curls:
70 x 12, 12, 12, 12, 12
Standing DB Lateral Raises:
20s x 15, 15, 15, 15, 13.9
Cable Triceps Pushdowns: *straight bar*
110 x 12, 12
Back from out of town.
10/15/19:
176.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
205 x 9, 8, 7.8
Preacher Curls:
25/side x 14, 14, 13, 12, 12
Overhead Cable Triceps Extensions:
70 x 13, 13, 13, 12, 12
Machine Calf Raises: *paused at bottom*
310 x 9, 9, 9, 9, 10
Hanging Leg Raises:
BW x 14, 14.25
Twisting Situps:
BW x 9 (+3 in middle), BW x 8(+2 in middle)
10/17/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
185 x 6, 6, 6, 6, 6, 6
Incline DB Presses:
40s x 8
70s x 8, 8, 9, 8, 8
Lat Pulldowns:
160 x 10, 10, 10, 10, 9
Machine Leg Press:
270 x 17, 17
Facepulls:
80 x 16, 16, 16, 16, 16
Abductor Cable Kicks:
35 x 14, 13, 13
Machine Calf Raises: *paused*
270 x 15, 14
First sesh of the deload.
10/19/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
High Bar Tempo Squats: *paused*
135 x 8
180 x 11, 11, 11, 10, 10, 10, 10
Close, Neutral Grip Assisted Chinups:
12 assist x 12, 12, 12, 12, 12
Hanging Leg Raises:
BW x 15, 14
Twisting Situps:
BW x 9 (+3 in mid), 9 (+3 in mid)
DB Hammer Curls:
40s x 13
Machine Cable Curls:
30 x 19, 19, 18, 19
Switching it up on my curl variation, though I am about to move at the end of October, so this variation's use will not be long-lived.
10/20/19:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
Low Bar Good Mornings:
95 x 8
145 x 11, 11, 10, 10, 10
Machine High Rows:
120 x 7, 7, 6, 6, 6
Lying Leg Curls:
70 x 12, 12, 13, 12, 12.5
Standing DB Lateral Raises:
20s x 15, 15, 15, 15, 15
Cable Triceps Pushdowns: *straight bar*
110 x 13, 12
Third session of the deload.
10/22/19:
176.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
415 x 1
375 x 4
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 5
Preacher Curls:
25/side x 14, 14, 13, 13, 13
Cable Overhead Triceps Extensions:
70 x 13, 13, 12, 12, 12
Hanging Leg Raises:
BW x 15, 14
Twisting Situps:
BW x 10, 8 (+2 in middle)
Machine Calf Raises:
310 x 10, 10, 10, 10, 10
Most weight I have ever had on my back! Absolutely thrilled with these squats today. The box is so close to being parallel, but just shy of it. Still happy.
10/24/19:
175.6 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
180 x 7, 7, 6
170 x 7, 7, 7
Incline DB Presses:
40s x 8
55s x 13, 13, 13, 13, 12
Lat Pulldowns:
160 x 10
Pullups: *dead-hang*
BW x 9, 8, 7, 6.5
Machine Leg Press:
270 x 18, 18
Facepulls:
80 x 17, 17, 16, 16, 16.5
Abductor Cable Kicks:
35 x 14, 13, 13
Machine Calf Raises: *paused at bottom*
270 x 15, 15
Good work. Beginning of a new block.
10/25/19:
175.6 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*
135 x 8
195 x 9, 9, 9, 9, 9, 9, 8
Neutral Grip Assisted Pullups: *dead-hang*
4 assist x 8, 8, 8, 9, 8
Hanging Leg Raises:
BW x 15, 14.5
Machine Standing Cable Curls:
30 x 19, 19, 19, 19, 19
Twisting Situps:
BW x 10, 9(+2 in middle)
10/27/19:
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
145 x 5
165 x 9, 9, 9, 9, 8
Machine High Rows:
90 x 12, 14
110 x 12, 12, 11
Lying Leg Curls:
65 x 12, 13, 12, 14, 14.5
Standing DB Lateral Raises:
20s x 16, 15, 15, 15, 15
Cable Triceps Pushdowns: *straight bar*
42.5 x 14
50 x 10
10/29/19:
174.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
190 x 11, 9
185 x 8
Machine Calf Raises: *paused at bottom*
310 x 11, 11, 10, 10, 11
Hanging Leg Raises:
BW x 15, 15
Twisting Situps:
BW x 10 (+2 in middle), 10
Preacher Curls:
25/side x 14, 14, 14, 11, 9
Cable Overhead Triceps Extensions:
60 x 12, 13, 14, 13, 12
Performance was probably down a bit from moving out of my apartment/weight lost from doing that. Hauling a lot of heavy furniture
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: *dead-hang*
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
Plate-loaded 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/ v-bar*
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: *dead-hang*
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/ v-bar*
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: *dead-hang*
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: *v-bar*
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 go-to 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: *Dead-hang*
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/ v-bar*
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: *dead-hang*
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: *Y-grip*
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
T-Bar Rows: *high-grip*
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: *v-bar*
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.