Printable View
3/27/19:
177.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
200 x 10, 10, 8
Incline DB Curls: *supinating*
25s x 13, 13, 13, 13, 12
Overhead Cable Triceps Extensions:
80 x 10, 10, 10, 10, 9
Standing Calf Raises: *pause at bottom*
150 x 15, 14, 14, 13, 13
Decline DB Situps:
30 x 15, 16
Roman Chair Twisting Leg Raises:
BW x 12, 11
3/29/19:
179.0 lbs.
Low Bar Good Mornings:
95 x 8
150 x 8, 8, 8, 8, 8, 8
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10, 10
Wide Neutral Grip Pulldowns:
150 x 14, 14, 14, 13, 13
Leg Press: *Quad Dominant*
3 45s + 15/side x 16, 16
Face Pulls:
80 x 13, 12, 13, 13, 14
Abductor Machine:
180 x 15, 14, 14
3/30/19:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
HS Front Squats: *slow eccentric and pause at bottom*
45/side x 8
3 45s/side x 8, 8, 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Decline DB Situps:
30 x 16, 16
DB Hammer Curls: *simultaneous*
35s x 10, 10, 10, 11, 11.75
Twisting Roman Chair Leg Raises:
BW x 12, 12
Last session at home. Back to Nashville.
4/1/19:
174.6 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
Low Bar Good Mornings:
95 x 8
135 x 5
165 x 6, 6, 6, 6, 6
Chest Supported T-Bar Rows: *slow eccentric*
45 + 35 x 8, 8, 8, 8, 8
Triceps Pushdowns: *w/ rope*
70 x 14, 15
Seated Leg Curls:
140 x 15, 15, 14, 14, 13
Seated DB Lateral Raises: *arms perpendicular*
20s x 16, 16, 15, 14.75, 14
Almost lost it on that last set of bench. PR.
4/3/19:
175.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
210 x 7
205 x 7, 7
Incline DB Curls: *supinating*
25s x 13, 13, 13, 13, 13
Overhead Cable Triceps Extensions:
70 x 11, 11, 11, 11, 11
Decline DB Situps:
30 x 16
Hanging Leg Raises:
BW x 14.5
Twisting Cable Crunches:
160 x 12, 12(+3 in mid)
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 14, 14, 13, 14
Not sure what was up with my bench today. Maybe I was fatigued from the huge PR on Monday.
Thinking about my squat performance. If I don't manage to hit my reps on the prescribed 10x3 w/ 335 on the high bar box squats next week, I may try to implement regular squats once again. I'm craving that 405. The glute hasn't been bothering me lately so I think I may be good to give my low bar squats a try once more.
4/5/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 9, 9, 9, 9, 9, 8
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 9, 8
Close, Neutral Grip Pulldowns:
130 x 15, 15, 14, 13, 13
Quad Dominant Leg Press:
210 x 19
250 x 12
Face Pulls:
70 x 12, 12, 12, 12, 14
Abductor Cable Kicks:
20 x 12, 12, 11
4/6/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5, 5, 5, 5, 5, 4
205 x 6
Machine Front Squats:
100 x 8
180 x 9, 9, 9, 9, 9, 9, 9
Assisted Pullups:
10 assist x 12, 12, 12, 12, 12
Hanging Leg Raises:
BW x 15, 14
Twisting Cable Crunches:
160 x 13, 12 (+1 in middle)
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11, 11, 10.25
Not sure what happened on my bench here. First time failing the program since I began running this current progression scheme in November 2017. A bit frustrating.
4/8/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
135 x 10, 10, 10, 10, 10
Chest Supported T-Bar Rows:
2 45s + 10 x 6, 6, 6, 6, 6
Triceps Pushdowns: *w/ rope*
70 x 15, 16
Seated Lateral Raises: *arms perpendicular*
20s x 16, 16, 16, 15, 13.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 14
Got after it. Hamstrings have been feeling so tender lately.
4/10/19:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
225 x 3
215 x 6, 6
Incline Supinating DB Curls:
25s x 14, 14, 14, 13, 13
Cable Overhead Triceps Extensions:
70 x 12, 12, 12, 12, 12
Leg Press Calf Raises: *paused at bottom*
4 45s/side x 15, 14, 14, 14, 14
Hanging Leg Raises:
BW x 15, 15
Twisting Cable Crunches:
160 x 13, 13
THRILLED about the box squats. And I even tried out some regular squats while warming up and I could actually do them pain free. May make the change back in not too terribly long. Pissed about my bench, though. Idk what's up. Maybe this volume increase was just enough to overreach me. Hard to tell.
4/12/19:
175.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 9, 9, 9, 9, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 13
Neutral Grip Pulldowns:
145 x 10
160 x 8, 8, 8, 8
Quad Dominant Leg Press:
250 x 13, 13
Face Pulls:
70 x 13, 13, 13, 13, 13
Abductor Cable Kicks:
20 x 12, 12, 11
4/14/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3
225 x 3, 3, 3, 2
215 x 4
Assisted Pullups:
7 assist x 10, 10, 10, 10, 11
Machine Front Squats: *slow eccentric and pause at bottom*
100 x 8
160 x 12, 12, 12, 12, 12, 12, 11
DB Hammer Curls: *simultaneous curling*
35s x 11, 11, 11, 11, 10.5
Hanging Leg Raises:
BW x 16, 15
Twisting Cable Crunches:
160 x 14, 11(+1 in middle)
Idk what is going on with my bench! It had been skyrocketing for so long and out of nowhere, it seems like I just lost a decent bit of strength. So odd. Lost a few pounds, so I guess I will try to regain those prior to maxing next week.
4/15/19:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Low Bar Good Mornings:
95 x 8
150 x 8, 8, 8, 8, 8
Chest Supported T-Bar Rows:
45 + 10 x 10, 10, 10, 10, 10
Cable Triceps Pushdowns: *w/ rope*
70 x 16, 16
Seated DB Lateral Raises: *arms bent*
20s x 16, 16, 16, 15, 12.9
Seated Leg Curls:
140 x 15, 15, 15, 15, 15
4/17/19:
175.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 5, 5, 5, 5, 5, 5, 6
Bench Press:
135 x 5
185 x 3
205 x 8
190 x 10
180 x 11
Preacher Curls:
20/side x 14, 13, 13, 12, 12
Cable Overhead Triceps Extensions:
(100 x 3+90 x 5. No rest between here). 90 x 7, 7, 6, 6
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 15, 14, 14, 14
Twisting Cable Crunches:
160 x 14, 13 (+1 in mid)
Hanging Leg Raises:
BW x 16, 14.75
The preacher curls are new here.
4/18/19:
175.0 lbs.
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 9, 9, 9, 9
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10, 9
Neutral Close Grip Pulldowns:
160 x 8, 8, 8, 8, 8
Quad Dominant Leg Press:
250 x 13, 13
Facepulls:
70 x 14, 14, 14, 14, 14
Abductor Cable Kicks:
20 x 12, 12, 12
First sesh of deload-esque week. Just not pushing for PRs here.
4/20/19:
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
HS Front Squats: *slow eccentric with pause at bottom*
45/side x 8
2 45s + 35/side x 10, 10, 10, 10, 10, 10, 10
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Decline DB Situps:
35 x 10, 9
Twisting Roman Chair Leg Raises:
BW x 12, 11 (+1 in middle)
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11, 11, 11
4/22/19:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
265 x 0
240 x 2
235 x 2
Chest Supported T-Bar Rows:
45 + 35 x 8, 8, 8, 8, 8
Low Bar Good Mornings:
95 x 8
165 x 6, 6, 6, 6, 6
Cable Triceps Pushdowns: *w/ rope*
70 x 17, 16
DB Lateral Raises: *arms perpendicular*
20s x 16, 16, 16, 14, 13.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 13.8
Not even close on the 265 here :(
4/29/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
205 x 8, 7
195 x 8
Preacher Curls:
20/side x 14, 14, 14, 13, 13
Cable Overhead Triceps Extensions: *w/ rope*
90 x 7, 7, 7, 7, 7
Leg Press Calf Raises:
4 45s/side x 15, 15, 14, 14, 14
Hanging Leg Raises:
BW x 16, 15
Twisting Cable Crunches:
160 x 14
170 x 8 (+2 in mid)
Last session of deload. I need to learn to take it easier on the accessories during deload week.
4/25/19:
175.4 lbs.
Low Bar Good Mornings:
95 x 8
150 x 10, 10, 9, 9, 9, 8
Incline Bench Press:
95 x 8
150 x 9, 9, 8, 7, 7
Close, Neutral Grip Pulldowns:
160 x 9, 9, 8, 8, 8
Quad Dominant Leg Press:
250 x 16, 14
Facepulls:
70 x 15, 14, 14, 14, 13
Abductor Cable Kicks:
20 x 13, 12, 12
4/27/19:
174.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
HS Machine Front Squats:
100 x 8
200 x 8, 8, 8, 8, 8, 8, 8
Assisted Pullups:
10 assist x 12, 12, 12, 12, 12
Hanging Leg Raises:
BW x 16, 16
Twisting Cable Crunches:
170 x 8, 7(+1 in middle)
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11, 11, 10.75
Nice work. Took me a bit to get my head in it, but I got it done. Idk how I'm dropping weight like this; I've been eating 2700 cals per day and have been a desk jockey.
4/29/19:
176.0 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
135 x 10, 10, 10, 10, 10
Chest Supported T-Bar Rows:
2 45s + 10 x 6, 6, 6, 7, 7
Triceps Pushdowns: *w/ rope attachment*
70 x 17, 16
Lateral Raises: *arms perpendicular*
20s x 16, 16, 16, 15, 13.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 15.9
5/1/19:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
280 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
220 x 2
210 x 6, 5
Preacher Curls:
20/side x 14, 14, 14, 14, 13
Cable Overhead Triceps Extensions: *w/ rope*
90 x 8, 8, 8, 8, 7
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 15, 15, 14, 13
Hanging Leg Raises:
BW x 16.75, 15.25
Twisting Cable Crunches:
170 x 8, 8 (+1 in mid)
5/2/19:
176.2 lbs.
Low Bar Good Mornings:
95 x 8
150 x 10, 10, 10, 10, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 13, 12
Close, Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8
Quad Dominant Leg Press:
250 x 16, 15
Facepulls:
70 x 15, 14, 14, 14, 13
Abductor Cable Kicks:
20 x 13, 12, 12
5/4/19:
176.0 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: *pause at bottom*
135 x 5
225 x 5
235 x 6
225 x 5
205 x 8
185 x 9
175 x 10, 10, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 7, 7
Ab Wheel:
BW x 9, 8
Twisting Roman Chair Leg Raises:
BW x 11, 10(+1.5 in mid)
DB Hammer Curls: *simultaneous*
35s x 12, 11, 11, 11, 11
Had to lift at an unfamiliar YMCA because my normal gym was closed for the weekend. Tried doing some deep high bar squats with a pause and no equipment. I really liked the stretch.
5/6/19:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
230 x 3, 3, 3, 3, 3, 3, 3, 2
220 x 4, 3
Chest Supported T-Bar Rows:
45 + 10 x 11, 11, 10, 10, 11
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 8, 8, 8
Triceps Pushdowns: *w/ rope*
70 x 17, 16
DB Lateral Raises:
20s x 16, 15, 10, 10, 9.5
Seated Leg Curls:
140 x 15, 15, 15, 15, 16
Not too pleased with the bench. Going to have to decrease the weight by 10% for the next cycle. And I tried moving my arms further back when doing lateral raises today in hopes of hitting the lateral delt more. Not sure if I like this variation.
5/8/19:
176.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
195 x 10, 10
185 x 9
Preacher Curls:
20/side x 14, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
90 x 8, 8, 8, 8, 8
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 15, 15, 15, 14, 14.5
Hanging Leg Raises:
BW x 16, 16.25
Twisting Cable Crunches:
170 x 9, 8 (+2 in middle)
5/9/19:
176.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 10, 10, 10, 10, 10, 9
Incline Bench Press:
95 x 8
140 x 10, 10, 10, 10, 10
Neutral Grip Pulldowns:
160 x 9, 9, 9, 9, 9
Quad Dominant Leg Press:
250 x 16, 16
Face Pulls:
70 x 15, 15, 14, 14, 14
Abductor Cable Kicks:
20 x 13, 13, 13
5/11/19:
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: *pause at bottom*
135 x 8
165 x 12, 12, 12, 12, 12, 12, 10
Pullups: *dead-hang*
BW x 9, 9, 9, 7, 7
Ab Wheel:
BW x 10, 10
Twisting Roman Chair Leg Raises: *left side first*
BW x 11, 10 (+1.75 in mid)
DB Hammer Curls: *simultaneous*
35s x 12, 11, 11, 11, 11
5/13/19:
178.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
95 x 8
165 x 6, 6, 6, 7, 7
Chest Supported Rows:
45 + 35 x 9, 9, 9, 8, 8
Cable Triceps Pushdowns: *w/ rope*
70 x 17, 17
DB Lateral Raises: *standing*
15s x 16, 15, 15, 15, 15.5
Seated Leg Curls:
150 x 13, 13, 13, 13, 12
Good. Trying out standing lateral raises.
5/15/19:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
200 x 8, 8, 8
Preacher Curls: *cambered bar*
20/side x 15, 15, 14, 14, 13
Overhead Cable Triceps Extensions: *w/ rope*
90 x 9, 9, 8, 8, 7
Machine Calf Raises: *pause at bottom*
190 x 13, 13, 14, 13, 14
Hanging Leg Raises:
BW x 17, 15.75
Twisting Cable Crunches:
170 x 9, 9 (+1 in middle)
Happy with the squats. Not the same story for the bench
5/16/19:
177.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 10, 10, 10, 10, 10, 10
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 9, 9
Close, Neutral Grip Pulldowns:
160 x 9, 9, 9, 10, 9
Quad Dominant Machine Leg Press:
250 x 17, 16
Face pulls:
70 x 15, 15, 15
60 x 14, 14
Abductor Cable Kicks:
20 x 13, 13, 13
5/18/19:
174.8 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
High Bar Tempo Squats: *w/ pause*
135 x 8
185 x 10, 10, 10, 10, 9
175 x 10
165 x 10
Pullups: *dead-hang*
BW x 8, 9, 9, 8, 8
Ab Wheel:
BW x 11, 11
DB Hammer Curls: *simultaneous*
BW x 12, 12, 12, 12, 11.25
Twisting Roman Chair Leg Raises:
BW x 11, 11
5/20/19:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 9, 9, 9, 9
Low Bar Good Mornings:
45 x 10
95 x 8
140 x 10, 10, 10, 10, 10
Chest Supported Rows:
2 45s + 10 x 7, 7, 7, 6, 6
Cable Triceps Pushdowns:
70 x 18, 18
Standing DB Lateral Raises:
15s x 16, 16, 16, 16, 16
Seated Leg Curls:
150 x 13, 13, 13, 13, 13.5
5/22/19:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 6
Preacher Curls:
20/side x 15, 15, 14, 14, 14
Cable Overhead Triceps Extensions: *w/ rope*
90 x 9, 9, 8, 8, 8
Machine Calf Raises:
190 x 14, 14, 14, 14, 15
Hanging Leg Raises:
BW x 17, 16.25
Twisting Cable Crunches:
170 x 10, 9 (+2 in mid)
Pissed about the bench, but I'm happy with the squats. I believe that I will be taking 90% of my bench max next cycle as my new training max. I clearly have hit a wall here.
5/23/19:
176.6 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 10, 10, 10, 10, 10, 10
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 13
Close, Neutral Grip Pulldowns:
160 x 10, 9, 9, 9, 9
Machine Leg Press:
250 x 17, 16
Facepulls:
60 x 14, 14, 14, 14, 15
Abductor Cable Kicks:
20 x 13, 13, 14
5/25/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
High Bar Tempo Squats: *w/ pause at bottom*
135 x 8
195 x 8, 8, 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 8, 8, 8
DB Hammer Curls: *simultaneous*
35s x 12, 12, 12, 12, 12
Ab Wheel:
BW x 12, 12
Twisting Roman Chair Leg Raises:
BW x 12, 11
Session #2 of the deload
5/27/19:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8, 8
HS Low Rows:
45 + 25/side x 12, 12, 11, 10, 11
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 8, 8, 8
Cable Triceps Pushdowns: *w/ rope*
90 x 13, 13
Standing DB Lateral Raises:
15s x 17, 16, 17, 16, 17
Lying Leg Curls:
80 x 15, 15, 14, 14, 13
Deload sesh #3
5/29/19:
177.4 lbs.
Box Squats:
45 x 10
135 x 5
185 x 3
240 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
195 x 10, 10
185 x 9
Preacher Curls:
20s/side x 15, 15, 15, 15, 14
Cable Overhead Triceps Extensions: *elbows forward*
90 x 9, 9, 9, 9, 9
Machine Calf Raises: *pause at bottom*
190 x 15, 15, 15, 15, 16
Hanging Leg Raises:
BW x 17, 17
Twisting Cable Crunches:
170 x 10, 10 (+2 in mid)
Last session of deload.
5/30/19:
177.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 8, 8, 8, 8, 8, 8
Incline Bench Press:
95 x 8
160 x 8, 8, 8, 8, 8
Neutral Grip Pulldowns:
145 x 8, 8, 8, 8, 8
Machine Leg Press:
250 x 17, 18
Facepulls:
60 x 15, 15, 14, 14, 15
Abductor Cable Kicks:
20 x 14, 13, 14
Beginning a new block. Neutral grip pulldown variation is new.
6/1/19:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Assisted Pullups: *dead-hang*
10 assist x 12, 12, 12, 12, 13
High Bar Tempo Squats: *pause at bottom*
135 x 8
165 x 12, 12, 12, 12, 10
145 x 13, 12
DB Hammer Curls: *simultaneous*
40s x 9, 9, 9, 9, 7
Hanging Leg Raises:
BW x 18, 17
Twisting Cable Crunches:
170 x 11, 8 (+1 in middle)
Nearly puked on those squats!
Just now looking back and seeing that I miswrote the reps/weight for the incline bench on 5/31. Was 140x5x10
6/3/19:
177.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
Low Bar Good Mornings:
95 x 8
165 x 7, 7, 7, 7, 7
Chest Supported Rows:
45 + 35 x 9, 9, 9, 9, 8
Triceps Pushdowns: *w/ rope*
70 x 18, 18
Standing DB Lateral Raises:
15s x 17, 17, 17, 17, 16.5
Seated Leg Curls:
150 x 14, 14, 13, 13, 13
6/4/19:
176.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
280 x 9, 9, 9, 9
Bench Press:
135 x 5
185 x 3
200 x 8, 8, 8
Preacher Curls:
20/side x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions: *w/ v-bar*
90 x 9, 9, 9, 9, 10
Hanging Leg Raises:
BW x 18, 17
Twisting Cable Crunches:
170 x 11, 9(+1 in mid)
Machine Calf Raises:
210 x 12, 12, 12, 12, 13
6/6/19:
177.0 lbs.
Low Bar Good Mornings:
95 x 8
160 x 8, 9, 9, 8, 8, 8
Incline DB Presses:
50s x 8
70s x 10
75s x 8, 7, 7, 6
Neutral Grip Pulldowns:
145 x 9, 9, 9, 9, 8
Machine Leg Press:
250 x 18, 18
Facepulls:
60 x 15, 15, 15, 15, 15
Cable Abductor Kicks:
20 x 14, 14, 14
Incline DB presses are new.
6/8/19:
177.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 9
High Bar Tempo Squats: *pause at bottom*
175 x 10, 10, 10, 10, 10
Assisted Pullups:
7 assist x 11, 11, 10, 9, 9
DB Hammer Curls: *simultaneous*
40s x 9, 9, 9, 9, 8
Hanging Leg Raises:
BW x 18, 17.5
Twisting Cable Crunches:
170 x 7(+2 in mid), 7 (+1 in mid)
Not sure what was going on with the performance decrease on the cable crunches.
6/10/19:
177.4 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
Low Bar Good Mornings:
45 x 10
95 x 8
140 x 10, 10, 10, 10, 11
Chest Supported T-Bar Rows:
2 45s + 10 x 7, 7, 7, 7, 6
Cable Triceps Pushdowns: *w/ rope*
70 x 19, 18
Standing DB Lateral Raises:
15s x 17, 17, 17, 17, 17
Seated Leg Curls:
150 x 14, 14, 14, 13, 13
6/11/19:
176.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
215 x 6
210 x 6
205 x 6
Preacher Curls:
25/side x 12, 12, 11, 10, 9
Cable Overhead Triceps Extensions:
90 x 10, 10, 10, 10, 9
Hanging Leg Raises:
BW x 18, 17
Machine Calf Raises:
210 x 13, 13, 13, 13, 14
Twisting Cable Crunches:
170 x 11, 10 (+1 in mid)
6/13/19:
176.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 9, 9, 9, 9, 8, 8
Incline DB Presses:
50s x 8
60s x 12, 12, 10
50s x 12, 12
Lat Pulldowns:
160 x 9, 9, 8, 8, 8
Machine Leg Press:
250 x 19, 18
Facepulls:
60 x 15, 16, 15, 15, 15
Abductor Cable Kicks:
20 x 15, 14, 13
6/14/19:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
High Bar Tempo Squats: *paused*
135 x 8
195 x 8, 8, 8, 8, 8, 8, 8
Assisted Neutral Grip Pullups:
4 assist x 8, 8, 8, 8, 9
DB Hammer Curls: *simultaneous*
40s x 9, 9, 9, 9, 9
Hanging Leg Raises:
BW x 18, 18.75
Twisting Cable Crunches:
170 x 8 (+1 in mid), 8 (+2 in mid)
6/17/19:
177.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
195 x 7, 7, 7, 7, 7
Low Bar Good Mornings:
45 x 10
95 x 8
150 x 9, 9, 9, 9, 8
Chest Supported Rows:
45 + 10 x 11, 11, 11, 11, 11
Cable Triceps Pushdowns:
70 x 19, 19
Standing DB Lateral Raises:
15s x 18, 18, 18, 18, 17.25
Seated Leg Curls:
150 x 14, 14, 14, 14, 13.5