
3/20/23
166.2 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 9, 9, 10
Lat Pullovers:
60 x 12, 11
Pendulum Squats:
Carriage x 10
45 + 25 x 10, 10, 10, 10, 10
BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9
Leg Extensions: *new machine*
110 x 13, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
3 45s x 9, 8, 9
Barbell Curls:
90 x 7, 7, 7, 7, 7
Triceps Extension Machine:
70 x 10, 10, 10, 10, 10
Decline Leg Raises:
BW x 16, 16, 15

3/21/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 9, 8, 9
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8
Wider Neutral Grip Pulldowns:
140 x 10, 10, 9
Back Extensions:
25 x 10, 9, 9, 9
Leg Extensions: *new machine*
90 x 15, 14, 14, 15
Standing Face Pulls:
60 x 10, 10, 10
Abductor Machine:
80 x 16, 16, 17
Machine Leg Press Calf Raises: *paused*
130 x 18, 17
Twisting Cable Crunches: *back against pole*
110 x 10, 10(+2), 9(+3)
First session of the deload week.

3/23/23
168.8 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 11
Machine Chest Presses: *paused*
90 x 10
150 x 9, 9, 9, 9
BB Hip Thrusts:
165 x 10, 10, 10, 9
Lat Pulldowns:
100 x 13, 12, 11.25
Leg Extensions: *new machine*
110 x 15, 14, 15
Preacher Hammer Curls:
50 x 14, 13, 12
Overhead Triceps Extensions:
60 x 9, 9
Decline Leg Raises:
BW x 16, 16, 17
Machine Leg Press Calf Raises: *paused*
210 x 11, 10, 10

3/24/23
167 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 12, 11, 10, 10
HS Low Rows:
45/side x 10, 9, 9
Triceps Pushdowns: *straight bar*
65 x 10, 11, 10
Cable Curls:
90 x 12, 12, 12
Seated Leg Curls:
110 x 13, 12, 13
Leg Extensions: *new machine*
90 x 15, 15, 15, 15
Arsenal Lateral Raises:
50 x 10, 10, 10
Machine Incline Curls:
120 x 12, 12, 13
Twisting Cable Crunches:
65 x 8(+2), 7, 7(+2)

3/27/23
168.2 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 11, 11, 11
Lat Pullovers:
60 x 12, 1
Pendulum Squats:
Carriage x 10
45 + 35 x 6, 6, 7
BB Hip Thrusts:
165 x 10, 10, 10, 10
Leg Extensions:
110 x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
230 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
3 45s x 9, 9, 9
Barbell Curls:
90 x 8, 8, 8
Triceps Extension Machine:
70 x 11, 10, 11
Decline Leg Raises:
BW x 17, 16, 17

3/29/23
168.2 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9, 9
Incline Bench Press: *paused*
95 x 10
145 x 8, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
140 x 10, 10, 10, 10, 10
Back Extensions:
25 x 9, 9, 8, 8, 8, 9
Leg Extensions: *new machine*
90 x 15, 15, 15, 15, 15, 15
Standing Face Pulls:
60 x 9, 9, 9, 9, 9
Abductor Machine:
80 x 20, 19, 19
Machine Leg Press Calf Raises: *paused*
130 x 19, 19
Twisting Cable Crunches: *back against pole*
65 x 8, 8, 8(+1)
Back from the deload.

3/30/23
168.2 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 11
Machine Chest Presses: *paused*
90 x 10
150 x 9, 9, 9, 9, 9, 9
BB Hip Thrusts:
165 x 10, 10, 9, 9, 9, 9
Lat Pulldowns:
100 x 12, 12, 12, 12, 12
Leg Extensions:
110 x 15, 14, 13
Preacher Hammer Curls:
50 x 12, 12, 11, 11, 11
Overhead Triceps Extensions:
60 x 9, 9
Ab Wheel:
BW x 11, 11, 10
Machine Leg Press Calf Raises: *paused*
210 x 11, 11, 11

4/1/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 6
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 10, 10, 10
HS Low Rows:
45/side x 9, 9, 9, 9, 9
Triceps Pushdowns: *rope*
45 x 9, 9, 8
Cable Curls:
90 x 13, 13, 12
Seated Leg Curls:
110 x 12, 12, 11, 11, 11
Leg Extensions:
90 x 16, 16, 15, 15, 15, 15
Arsenal Lateral Raises:
50 x 10, 9, 9, 10, 9
Machine Incline Curls:
120 x 13
130 x 8, 8
Twisting Cable Crunches:
65 x 8(+1), 8, 8

4/2/23
166.6 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 12, 12, 13
Lat Pullovers:
60 x 13, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 7, 6, 7, 7, 7
BB Hip Thrusts:
165 x 10, 10, 10, 9, 9, 9
Leg Extensions:
110 x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
230 x 9, 8, 9, 9, 8
Seated Calf Raises: *paused*
3 45s x 10, 9, 9
Barbell Curls:
90 x 8, 8, 7, 7, 7
Triceps Extension Machine:
70 x 11, 11, 11, 11, 10
Ab Wheel:
BW x 11, 11, 11

4/4/23
168.4 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 9
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 7, 7
Wider Neutral Grip Pulldowns:
140 x 10, 10, 10, 10, 11
Back Extensions:
25 x 10, 10, 8, 9, 9, 8
Leg Extensions: *new machine*
90 x 16, 16, 16, 16, 16, 16
Seated Face Pulls:
30 x 10, 10, 10, 10, 10
Abductor Machine:
80 x 20, 20, 19
Machine Leg Press Calf Raises: *paused*
130 x 20, 20
Twisting Cable Crunches: *back against pole*
65 x 9, 9, 9

4/5/23
167.2 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 12
Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 10, 9, 10, 10
BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9
Lat Pulldowns:
100 x 13, 12, 12, 12, 12
Leg Extensions:
110 x 15, 15, 15
Preacher Hammer Curls:
50 x 12, 12, 12, 12, 12
Overhead Triceps Extensions:
60 x 10, 9
Ab Wheel:
BW x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
210 x 12, 12, 12

4/7/23
167.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 9, 9, 9, 9
HS Low Rows:
45/side x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
45 x 9, 8, 9
Cable Curls:
90 x 13, 13, 13
Seated Leg Curls:
110 x 12, 12, 12, 12, 11
Leg Extensions:
90 x 17, 17, 17, 16, 16, 16
Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9
Machine Incline Curls:
130 x 9, 9, 8
Twisting Cable Crunches:
65 x 9, 9, 8(+1)


[QUOTE=TGreggors;1680367313]4/7/23
167.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 9, 9, 9, 9
HS Low Rows:
45/side x 10, 10, 10, 10, 10
Triceps Pushdowns: *rope*
45 x 9, 8, 9
Cable Curls:
90 x 13, 13, 13
Seated Leg Curls:
110 x 12, 12, 12, 12, 11
Leg Extensions:
90 x 17, 17, 17, 16, 16, 16
Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9
Machine Incline Curls:
130 x 9, 9, 8
Twisting Cable Crunches:
65 x 9, 9, 8(+1)[/QUOTE]
Woah! thanks.

[QUOTE=AsianPepper;1680830013]weak[/QUOTE]
Indeed.

4/10/23
167.8 lbs.
Machine Chest Flies:
70 x 10
10th hole from top x 13
11th hole from top x 8, 8
Lat Pullovers:
70 x 6
60 x 12
Pendulum Squats:
Carriage x 10
45 + 35 x 7, 7, 7, 7, 7
BB Hip Thrusts:
165 x 10, 10, 9, 9, 9, 8
Leg Extensions:
110 x 16, 15, 15
Machine Leg Press Calf Raises: *paused*
230 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
3 45s x 10, 9, 9
Barbell Curls:
90 x 8, 8, 7, 7, 7
Triceps Extension Machine:
70 x 11, 11, 11, 11, 11
Ab Wheel:
BW x 13, 13, 12

4/11/23
169.2 lbs.
High Bar Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 10
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 7, 7, 6, 7, 7
Back Extensions:
25 x 10, 8, 8, 8, 8, 8
Leg Extensions:
90 x 17, 17, 17, 17, 17, 17
Seated Face Pulls:
30 x 11, 11, 10, 11, 11
Abductor Machine:
80 x 20, 20, 20
Machine Leg Press Calf Raises: *paused*
130 x 20, 20
Twisting Cable Crunches: *back against pole*
65 x 9, 9, 9(+1)

4/13/23
167.2 lbs.
Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 13
Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 10, 10, 10, 10
BB Hip Thrusts:
165 x 9, 9, 9, 9, 9, 9
Lat Pulldowns:
120 x 8, 8, 8, 8, 8
Leg Extensions: *new machine*
130 x 9, 9, 9
Preacher Hammer Curl Machine:
50 x 13, 12, 12, 12, 12
Overhead Triceps Extensions:
60 x 10, 10
Ab Wheel:
BW x 13, 13, 12
Machine Leg Press Calf Raises: *paused*
210 x 13, 12, 12

4/14/23
169.2 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 7, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 10, 10, 10, 10
HS Low Rows:
45/side x 11, 11, 11, 11, 11
Triceps Pushdowns: *rope*
45 x 9, 9, 9
Cable Curls:
90 x 14, 14, 14
Seated Leg Curls:
110 x 12, 12, 12, 9, 9
Leg Extensions:
90 x 18, 17, 17, 14, 13, 13
Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9
Machine Incline Curls:
130 x 9, 9, 9
Twisting Cable Crunches:
65 x 9, 9(+1), 9

4/17/23
168.8 lbs.
DB Chest Flyes:
15s x 10
25s x 8, 7
20s x 15
DB Pullovers:
30s x 8, 8
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 7, 7, 7
BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9
Leg Extensions:
130 x 10, 10, 10
Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 9, 9, 9
Seated Calf Raises: *paused*
3 45s x 10, 10, 10
Barbell Curls:
90 x 8, 8, 8, 7, 7
DB Skullcrushers:
20s x 9, 9, 8, 8, 8
Ab Wheel:
BW x 13, 13, 13

4/18/23
168.2 lbs.
High Bar Good Mornings:
85 x 10
105 x 11, 10, 11, 11, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 7, 7, 7, 7, 7
Back Extensions:
25 x 9, 9, 9, 9, 10, 9
Leg Extensions:
90 x 17, 18, 17, 17, 17, 17
Seated Face Pulls:
30 x 11, 11, 11, 11, 11
Abductor Machine:
80 x 20, 20, 21
Machine Leg Press Calf Raises: *paused*
150 x 15, 15
Twisting Cable Crunches: *back against pole*
65 x 10, 10, 9(+2)

4/20/23
169.2 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 8, 8, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 11, 10, 10, 10
BB Hip Thrusts:
165 x 10, 10, 10, 9, 9, 9
Lat Pulldowns:
120 x 9, 9, 9, 9, 9
Leg Extensions:
130 x 11, 10, 10
Preacher Hammer Curl Machine:
70 x 8, 8, 8, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 10
Ab Wheel:
BW x 14, 14, 14
Machine Leg Press Calf Raises: *paused*
210 x 13, 12, 13

4/21/23
167.6 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 7, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 10, 10, 9
HS Low Rows:
45/side x 12, 12, 12, 12, 12
Triceps Pushdowns: *rope*
45 x 10, 10, 9
Cable Curls:
90 x 15, 15, 14
Lying Leg Curls:
60 x 12, 12, 12, 12, 12
Leg Extensions:
90 x 18, 18, 17, 17, 17, 17
Arsenal Lateral Raises:
50 x 10, 10, 10, 10, 10
Machine Incline Curls:
130 x 10
Incline DB Curls:
25s x 10, 11
Twisting Cable Crunches:
65 x 10, 10, 10(+2)

4/24/23
168.2 lbs.
DB Chest Flyes:
15s x 10
20s x 17
25x 8, 8
DB Pullovers:
30s x 9, 9
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 8, 8, 8
BB Hip Thrusts:
165 x 10, 10, 10, 10, 9, 9
Leg Extensions:
130 x 11, 11, 10.25
Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 10, 10, 9
Seated Calf Raises: *paused*
3 45s x 11, 10, 10
Barbell Curls:
90 x 8, 8, 8, 8, 7
DB Skullcrushers:
20s x 10, 10, 9, 9, 9
Ab Wheel:
BW x 15, 15, 14

4/25/23
166.6 lbs.
High Bar Good Mornings:
85 x 10
105 x 11, 11, 11, 11, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 8, 7, 7, 7, 7
Back Extensions:
25 x 10, 8, 7, 7, 7, 7
Leg Extensions:
90 x 18, 18, 18, 17, 17, 18
Seated Face Pulls:
30 x 12, 11, 11, 11, 10
Abductor Machine:
90 x 10
85 x 15, 16
Machine Leg Press Calf Raises: *paused*
150 x 16, 16
Twisting Cable Crunches: *back against pole*
65 x 11, 10(+1), 10(+1)

4/27/23
167 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 9, 8, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 6, 7, 7, 7, 6, 7
BB Hip Thrusts:
165 x 10, 10, 10, 10, 10, 10
Lat Pulldowns:
120 x 10, 10, 9, 9, 9
Leg Extensions:
130 x 11, 11, 10
Preacher Hammer Curl Machine:
70 x 9, 8, 8, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 11
Ab Wheel:
BW x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
210 x 14, 13, 13

4/28/23
167 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 6
Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 9, 9, 9
HS Low Rows:
45/side x 13, 13, 12, 12, 12
Triceps Pushdowns: *rope*
45 x 10, 10, 10
Cable Curls:
90 x 15, 15, 15
Lying Leg Curls:
60 x 13
75 x 8, 8, 8, 8
Leg Extensions:
90 x 18, 18, 18, 18, 18, 18
Arsenal Lateral Raises:
50 x 11, 10, 10, 10, 10
Incline DB Curls:
25s x 11, 11, 10
Twisting Cable Crunches:
65 x 11, 11
75 x 6(+3)

5/1/23
167.8 lbs.
DB Chest Flyes:
15s x 10
25s x 8, 8, 8
DB Pullovers:
30s x 10, 10
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 7, 6, 6
BB Hip Thrusts:
165 x 10, 10, 10, 10, 10, 10
Leg Extensions:
130 x 11, 11, 11
Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s x 11, 11, 10
Barbell Curls:
90 x 8, 8, 8, 8, 8
DB Skullcrushers:
20s x 10, 10, 10, 10, 9
Ab Wheel:
BW x 16, 15, 15

5/2/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
105 x 12, 12, 11, 11, 12, 11
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 10, 8, 8, 8, 8
Back Extensions:
25 x 10, 10, 9, 10, 9, 9
Leg Extensions:
90 x 18, 18, 18, 18, 18, 19
Seated Face Pulls:
30 x 12, 12, 12, 12, 12
Abductor Machine:
85 x 16, 16, 16
Machine Leg Press Calf Raises: *paused*
150 x 17, 17
Twisting Cable Crunches: *back against pole*
75 x 7, 7, 6(+3)

5/4/23
169.2 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 9, 9, 9, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 7, 7, 7, 6, 7, 7
BB Hip Thrusts:
185 x 6, 6, 6, 6, 6, 6
Lat Pulldowns:
120 x 10, 10, 10, 10, 9
Leg Extensions:
130 x 12, 12, 11
Preacher Hammer Curl Machine:
70 x 9, 9, 8, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 12
Ab Wheel:
BW x 16, 16, 15
Machine Leg Press Calf Raises: *paused*
210 x 14, 13, 13

5/5/23
167 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 7
Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 10, 10, 10, 9
HS Low Rows:
45/side x 13, 13, 13, 13, 12
Triceps Pushdowns: *rope*
45 x 11, 11, 11
Cable Curls:
90 x 16, 16, 16
Lying Leg Curls:
75 x 9, 8, 8, 9, 8
Leg Extensions:
90 x 19, 19, 18, 18, 18, 19
Arsenal Lateral Raises:
50 x 11, 11, 10, 10, 10
Incline DB Curls:
25s x 11, 11, 11
Twisting Cable Crunches:
75 x 7, 7, 7(+1)

5/8/23
167.8 lbs.
DB Chest Flyes:
15s x 10
25s x 9, 8, 8
DB Pullovers:
30s x 11, 11
Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 8, 8, 9
BB Hip Thrusts:
185 x 6, 6, 6, 6, 6, 6
Leg Extensions:
130 x 12, 12, 12
Machine Leg Press Calf Raises: *paused*
230 x 11, 10, 10, 10, 10
Seated Calf Raises: *paused*
3 45s x 11, 11, 11
Barbell Curls:
90 x 9, 9, 8, 8, 8
DB Skullcrushers:
20s x 10, 10, 10, 10, 10
Ab Wheel:
BW x 17, 16, 16

5/9/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
105 x 12, 12, 12, 12, 11, 11
Incline Bench Press: *paused*
95 x 10
145 x 8, 7, 7, 7, 7
Wider Neutral Grip Pulldowns:
150 x 10, 9, 8, 9, 9
Back Extensions:
25 x 11, 10, 10, 10, 9, 10
Leg Extensions:
90 x 19, 19, 19, 19, 18, 19
Seated Face Pulls:
30 x 12, 12, 12, 12, 12
Abductor Machine:
85 x 17, 17, 16
Standing Calf Raises: *paused*
80 x 15, 14
Twisting Cable Crunches: *back against pole*
75 x 8, 7(+1), 7(+1)

5/11/23
167.8 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 9, 9, 9, 9, 9
Machine Chest Presses: *paused*
90 x 10
170 x 7, 7, 7, 7, 7, 7
BB Hip Thrusts:
185 x 7, 7, 6, 6, 6, 7
Lat Pulldowns:
120 x 10, 10, 10, 10, 10
Leg Extensions:
130 x 13, 12, 13
Preacher Hammer Curl Machine:
70 x 9, 9, 9, 8, 8
Overhead Triceps Extension Machine:
60 x 11, 11
Ab Wheel:
BW x 17, 17, 17
Machine Leg Press Calf Raises: *paused*
210 x 14, 14, 14

5/12/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
65s x 8
60s x 8, 8, 8, 8, 8
HS Low Rows:
45/side x 13, 13
Machine Chest Supported Rows:
80 x 12, 100 x 9, 10
Triceps Pushdowns: *rope*
45 x 12, 11, 12
Cable Curls:
90 x 12, 12, 11
Lying Leg Curls:
75 x 9, 9, 9, 9, 9
Leg Extensions:
90 x 19, 19, 19, 19, 19, 18
Arsenal Lateral Raises:
50 x 11, 11, 10, 10, 10
Incline DB Curls:
25s x 12, 12, 12
Twisting Cable Crunches:
75 x 8, 8, 7(+3)
Implementing high incline presses for some exercise variation. Hoping to get more tension on the anterior delts and a novel stimulus for the upper chest.

5/15/23
169 lbs.
DB Chest Flyes:
15s x 10
25s x 9, 9, 9
DB Pullovers:
30s x 12, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 8, 7, 8
BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 6
Leg Extensions:
130 x 13, 13, 13
Machine Leg Press Calf Raises: *paused*
250 x 6, 6, 6, 7, 7
Seated Calf Raises: *paused*
3 45s x 11, 9, 9
Barbell Curls:
90 x 9, 9, 8, 8, 8
DB Skullcrushers:
20s x 11, 11, 10, 10, 10
Ab Wheel:
BW x 18, 18, 17

5/16/23
167.6 lbs.
High Bar Good Mornings:
85 x 10
105 x 12, 12, 12, 12, 12, 12
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8
Wider Neutral Grip Pulldowns:
150 x 10, 10, 9, 9, 9
Back Extensions:
25 x 11, 10, 10, 10, 10, 10
Leg Extensions:
90 x 19, 19, 19, 19, 19, 19
Seated Face Pulls:
40 x 9, 9, 9, 10, 11
Abductor Machine:
85 x 17, 17, 18
Machine Leg Press Calf Raises: *paused*
150 x 18, 18
Twisting Cable Crunches: *back against pole*
75 x 8(+1), 8, 8

5/18/23
167.8 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 10
Hack Squats: *paused*
45 + 10/side x 8, 8, 8, 8
Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 7, 7, 7
BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 7
Lat Pulldowns:
120 x 11, 10, 10, 10, 10
Leg Extensions:
130 x 14, 13, 13
Preacher Hammer Curl Machine:
70 x 9, 9, 9, 9, 9
Overhead Triceps Extension Machine:
60 x 10, 11
Ab Wheel:
BW x 18, 18, 18
Machine Leg Press Calf Raises: *paused*
210 x 15, 14, 14

5/19/23
166.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 8, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
60s x 9, 8, 8, 8, 8, 8
Machine Chest Supported Rows:
100 x 11, 11, 10, 11, 12
Triceps Pushdowns: *rope*
45 x 12, 12, 12
Cable Curls:
100 x 13, 12, 12
Lying Leg Curls:
75 x 10, 10, 10, 10, 10
Leg Extensions:
90 x 20, 20, 19, 19, 19, 19
Arsenal Lateral Raises:
50 x 11
Machine Lateral Raises:
80 x 10, 10, 9, 10
Incline DB Curls:
25s x 13, 12, 12
Twisting Cable Crunches:
75 x 9, 8(+1), 8(+1)

5/22/23
167.4 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 9, 9
DB Pullovers:
30s x 13, 12
Pendulum Squats:
Carriage x 10
45 + 35 x 7, 6, 6, 6, 6
BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 8
Leg Extensions:
130 x 14, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 7, 7, 7, 7, 7
Seated Calf Raises: *paused*
3 45s x 11, 11, 12
Barbell Curls:
90 x 9, 9, 9, 8, 8
DB Skullcrushers:
20s x 11, 11, 11, 11, 10
Ab Wheel:
BW x 19, 19
Ab Wheel: *from elevation*
BW x 11
Did my squats after hip thrusts this time around, which I attribute to my diminished performance.

5/23/23
167.4 lbs.
High Bar Good Mornings:
85 x 10
115 x 9, 9, 8, 8, 8, 8
Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 9, 9, 9
Wider Neutral Grip Pulldowns:
150 x 10, 10, 10, 9, 9
Back Extensions:
25 x 11, 11, 11, 10, 11, 10
Leg Extensions:
90 x 20, 20, 20, 20, 20, 20
Machine Rear Delt Flyes:
105 x 9, 10, 10, 10, 11
Abductor Machine:
85 x 18, 18, 19
Machine Leg Press Calf Raises: *paused*
150 x 18, 19
Twisting Cable Crunches: *back against pole*
75 x 9, 9, 9

5/25/23
167.0 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 10, 10, 10, 10, 9
Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 8, 7, 7
BB Hip Thrusts:
185 x 8, 8, 7, 7, 7, 7
Lat Pulldowns:
120 x 11, 11, 11, 11, 11
Leg Extensions:
130 x 15, 14, 14
Preacher Hammer Curl Machine:
70 x 10, 10, 9, 9, 9
Overhead Triceps Extension Machine:
60 x 12, 11
Ab Wheel: *from elevation*
BW x 11, 12, 11
Machine Leg Press Calf Raises: *paused*
210 x 15, 15, 14

5/26/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 9, 9, 8, 8
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 8, 8, 8, 8
Machine Chest Supported Rows:
100 x 12, 12, 12, 12, 12
Triceps Pushdowns: *rope*
45 x 14, 14, 14
Cable Curls:
100 x 12, 13, 13
Lying Leg Curls:
75 x 11, 11, 10, 11, 10
Leg Extensions:
110 x 15, 15, 14, 14, 14, 14
Machine Lateral Raises:
80 x 10, 10, 10, 9, 9
Incline DB Curls:
30s x 9, 9, 8
Twisting Roman Chair Leg Raises:
BW x 6, 6, 5(+1)

5/29/23
167.0 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 10, 10
DB Pullovers:
35s x 8, 9
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 7, 7, 7
BB Hip Thrusts:
185 x 8, 8, 8, 8, 8, 8
Leg Extensions:
130 x 15, 15, 14
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 8, 8, 8
Seated Calf Raises: *paused*
3 45s x 12, 12, 12
Barbell Curls:
90 x 9, 9, 9, 8, 8
DB Skullcrushers:
20s x 11, 11, 11, 10, 10
Ab Wheel: *from elevation*
BW x 12, 12, 12

5/30/23
167.0 lbs.
High Bar Good Mornings:
85 x 10
115 x 10, 10, 10, 10
Incline Bench Press: *paused*
95 x 10
145 x 10, 9, 9
Wider Neutral Grip Pulldowns:
150 x 11, 10, 10
Back Extensions:
25 x 12, 12, 11, 11
Leg Extensions:
110 x 16, 16, 15, 16
Machine Rear Delt Flyes:
105 x 12, 12, 11
Abductor Machine:
85 x 20, 18, 19
Machine Leg Press Calf Raises: *paused*
150 x 20, 18
Twisting Cable Crunches: *back against pole*
75 x 10, 9 (+1), 9(+1)
First session of deload week.

6/1/23
169.0 lbs.
Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 10
Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 8, 8
BB Hip Thrusts:
185 x 9, 9, 8, 8
Lat Pulldowns:
120 x 13, 13, 12
Leg Extensions:
130 x 15, 15, 15
Preacher Hammer Curl Machine:
70 x 10, 10, 9
Overhead Triceps Extension Machine:
60 x 12, 12
Ab Wheel: *from elevation*
BW x 13, 13, 12
Machine Leg Press Calf Raises: *paused*
210 x 16, 15, 15

6/2/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
125 x 10, 9, 10
High Incline DB Presses: *paused*
45s x 10
60s x 10, 9, 9, 9
Machine Chest Supported Rows:
100 x 13, 13, 13
Triceps Pushdowns: *rope*
45 x 15, 15, 14
Cable Curls:
100 x 13, 13, 13
Lying Leg Curls:
75 x 12, 12, 11
Leg Extensions:
110 x 16, 16, 16, 16
Machine Lateral Raises:
80 x 12, 12, 10
Incline DB Curls:
30s x 9, 9, 10
Twisting Cable Crunches:
75 x 10, 10, 9

6/5/23
169.2 lbs.
DB Chest Flyes:
15s x 10
25s x 10, 10, 9
DB Pullovers:
35s x 8, 9
Pendulum Squats:
Carriage x 10
45 + 35 x 9, 9, 8
BB Hip Thrusts:
185 x 9, 9, 9, 8
Leg Extensions:
130 x 15, 15, 16
Machine Leg Press Calf Raises: *paused*
250 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
3 45s x 13, 12, 12
Supinating DB Preacher Curls:
25s x 10, 9, 9
DB Skullcrushers:
20s x 11, 12, 11
Ab Wheel: *from elevation*
BW x 13, 13, 13

6/6/23
167.8 lbs.
High Bar Good Mornings:
85 x 10
115 x 9, 9, 9, 8, 8, 8
Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 7, 7, 7
Wider Neutral Grip Pulldowns:
150 x 10, 10, 10, 10, 10
Back Extensions:
25 x 12, 11, 11, 11, 11, 11
Leg Extensions:
110 x 15, 14, 14, 15, 15, 15
Standing Face Pulls:
40 x 10, 10, 11, 10, 11
Abductor Machine:
85 x 20, 20, 19
Standing Calf Raises: *paused*
80 x 14, 14
Twisting Roman Chair Leg Raises:
BW x 6(+2), 6, 6(+1)
Back from the deload week.

6/9/23
168.4 lbs.
High Bar Good Mornings:
85 x 10
125 x 9, 9, 8, 8, 8
High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 8
Machine Chest Supported Rows:
100 x 13
120 x 9, 9, 9, 10
Triceps Pushdowns: *rope*
45 x 15, 15, 15
Cable Curls:
100 x 14, 13, 14
Lying Leg Curls:
75 x 11, 11, 11, 11, 11
Leg Extensions:
110 x 16, 16, 16, 16, 15, 15
Machine Lateral Raises:
80 x 10, 10, 10, 10, 9
Incline DB Curls:
30s x 10, 10, 10
Twisting Cable Crunches:
75 x 10, 10, 10 (+1)