-
5/19/24
158.0 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 7, 7, 6, 6, 6
Machine Incline Presses: *paused*
130 x 10
170 x 14, 14, 13
HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 14, 13, 13
T-Bar Rows:
45 + 25 x 9, 9, 9, 9
Triceps Extension Machine:
30 x 15, 14, 14
Cable Hammer Curls:
40 x 15, 15, 15
Lying Leg Curls:
70 x 15, 15, 14, 14, 14
Leg Extensions: *3 second negatives*
100 x 14, 14, 13, 13, 13, 12
Seated DB Lateral Raises:
15s x 10, 10, 9, 9, 9
Preacher Curls:
20/side x 8, 8, 8
Decline Twisting Situps:
10 x 11, 11, 11
-
5/21/24
159.0 lbs.
Low-to-High Cable Flyes:
20 x 10
30 x 8, 8, 8
Cable Lat Pullovers:
50 x 14, 13
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 8, 8
Hip Thrusters:
2 45s/side x 7, 6, 6, 6, 6, 7
Nordic Leg Extensions:
BW x 8, 7, 8
Standing Calf Raises: *paused*
80 x 9, 9, 9
Machine Leg Press Calf Raises: *paused*
270 x 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 14, 13, 13
Cable Curls:
60 x 15, 15, 14, 14, 14
Cable Overhead Triceps Extensions:
40 x 15, 15, 14, 14, 14
Decline Leg Raises:
BW x 13, 13, 13
-
5/23/24
159.0 lbs.
Smith Machine Good Mornings:
10 kgs/side x 10
15 kgs/side x 9, 9, 9, 8
Smith Machine Incline Presses:
10 kgs/side x 10
15 kgs/side x 14, 14, 13
Assisted Neutral Grip Pullups:
3rd from top x 8, 8, 8
Back Extensions:
10 kgs x 8, 8, 8, 8
Leg Extensions *3 second negatives*
35 x 11, 10, 11 10
DB Skullcrushers:
6 kgs x 16, 15, 15
Abductor Machine:
60 x 16, 16, 16
Leg Press Calf Raises: *paused*
25/side x 9, 9
Decline Twisting Situps:
6 kgs x 8, 8
Twisting Cable Crunches:
22.5 x 10(+1)
First session of the deload. On vacation.
-
5/26/24
154.8 lbs.
Leg Press: *paused*
100 x 10
160 x 9, 9, 9
Smith Machine Pin Presses: *paused*
135 x 10
175 x 8, 7, 6
165 x 8
DB Hip Thrusts:
90 x 12, 9, 9, 9
Underhand Grip Lat Pulldowns:
80 x 9, 9, 9
Nordic Leg Extensions:
BW x 8, 8, 8
Face Pulls:
15 x 11, 9, 10
Cable Triceps Pushdowns:
30 x 11, 12
Decline Leg Raises:
BW x 11, 11, 11
Machine Leg Press Calf Raises: *paused*
120 x 8, 9, 9, 9, 9
-
5/27/24
157.8 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 7, 7, 7
Smith Machine Pin Incline Presses: *paused*
95 x 10
95 x 16, 14, 13
Cable Low Rows:
25 x 11, 11, 11
Cable High Rows:
20 x 10, 11, 11
Triceps Extension Machine:
10 x 12, 10, 12
Cable Rope Hammer Curls:
25 x 8, 9, 10
Seated Leg Curls:
50 x 12
30 x 15, 14
Leg Extensions: *3 second negatives*
60 x 10, 10, 10, 11
Seated DB Lateral Raises:
15s x 11, 11, 10
Cable Curls:
20 x 14, 14, 13
Twisting Crunch Machine:
10 x 10(+1), 8(+3), 8(+2)
-
5/31/24
Low-to-High Cable Flyes:
10 x 10
15 x 8, 8, 8
Cable Lat Pullovers:
25 x 11, 10
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 6
155 x 9, 8
DB Hip Thrusts:
90 x 12, 10, 9, 9
Nordic Leg Extensions:
BW x 7, 7, 8
Leg Press Calf Raises: *paused*
120 x 9, 8, 9, 9, 9
80 x 15, 15, 15
DB Curls:
25s x 11, 11, 11
Cable Overhead Triceps Extensions:
25 x 9
15 x 14, 13
Decline Leg Raises:
BW x 12, 11, 11
Recovering from one of the worst cases of food poisoning that I've had in a long, long time. I was bed ridden for three days and probably had all of 1,000 calories per day or less over that period.
-
6/1/24
151.0 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 10, 9
85 x 11, 10, 10, 10
Smith Machine Incline Pin Presses: *paused*
95 x 10
115 x 11, 10, 10, 10, 10
Neutral Grip Pulldowns:
110 x 8
100 x 10, 9, 9, 9
Back Extensions:
25 x 9, 9, 9, 9, 9, 8
Leg Extensions: *3 second negatives*
60 x 12, 11, 11, 10, 10, 10
DB Skullcrushers:
15s x 14, 14, 14, 14
Abductor Machine:
140 x 14, 14, 15
Leg Press Calf Raises *paused*
60 x 19, 19
Twisting Crunch Machine:
10 x 10(+2), 10, 10(+3)
-
6/3/24
152.8 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 10, 10, 10, 10, 11
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 7, 7
Hip Thrusters:
2 45s/side x 6
45 + 35/side x 8, 8, 8, 7, 7
Underhand Grip Lat Pulldowns:
100 x 11, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 8, 8, 8
Face Pulls:
30 x 10
20 x 14, 14, 13, 13
Cable Triceps Pushdowns:
30 x 14, 14
Decline Leg Raises:
BW x 13, 14, 13
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 7
230 x 9, 8
Back at the home gym.
-
6/4/24
155.2 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 7, 7, 7, 7, 7
Machine Incline Presses: *paused*
130 x 10
170 x 14, 14, 14
HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 14, 13, 13
T-Bar Rows:
45 + 25 x 10, 9, 9, 9
Triceps Extension Machine:
40 x 15, 15
50 x 8
Rope Cable Hammer Curls:
40 x 14, 16, 16
Lying Leg Curls:
70 x 15, 15, 15, 15, 14
Leg Extensions: *3 second negatives*
100 x 14, 14, 13, 13, 13, 13
Seated DB Lateral Raises:
15s x 10, 10, 10, 10, 10
Preacher Curls:
20/side x 9, 8, 8
Decline Twisting Situps:
15 x 8, 8, 8
-
6/6/24
155.8 lbs.
HS Machine Flyes:
70 x 10
9th from top x 9, 8, 9, 8, 9
Cable Lat Pullovers:
50 x 14, 10
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 7, 6
155 x 9, 8
Hip Thrusters:
45 + 35/side x 7, 8, 7, 7, 7, 8
Nordic Leg Extensions:
BW x 9, 8, 8
Standing Calf Raises: *paused*
80 x 9, 9, 9, 8, 8
Seated Calf Raises: *paused*
2 45s + 15 x 11, 10, 10
Barbell Curls:
40 x 13, 13, 13, 13, 13
Cable Overhead Triceps Extensions:
40 x 15, 15, 15, 15, 15
Decline Leg Raises:
BW x 14, 14, 14
After mulling it over for awhile, I'm going to add in two more sets of flyes per week to see if I can tolerate it. We'll see how I recover.
-
6/7/24
157.2 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 12, 12, 12, 12, 12, 12
Machine Incline Presses: *paused*
130 x 10
200 x 11, 11, 11, 11, 11
Neutral Grip Pulldowns:
120 x 10, 10, 10, 10, 9
Back Extensions:
25 x 10, 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 11, 11, 11
DB Skullcrushers:
15s x 15, 15, 15, 14, 14
Abductor Machine:
100 x 9
85 x 16, 14
Standing Calf Raises: *paused*
40 x 18, 18
Decline Twisting Situps:
10 x 8(+1), 7, 7
-
6/9/24
155.6 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 11, 11, 11, 10, 10
Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 8
Hip Thrusters:
45 + 35/side x 8, 8, 8, 8, 8, 8
Underhand Grip Lat Pulldowns:
100 x 11, 11, 11, 10, 10
Nordic Leg Extensions:
BW x 9, 8, 8
Face Pulls: *seated*
20 x 10
10 x 13, 14
Face Pulls *standing *
20 x 14, 14
Cable Triceps Pushdowns:
30 x 15, 15
Decline Leg Raises:
BW x 14, 14, 14
Machine Leg Press Calf Raises: *paused*
250 x 7
230 x 7, 7, 7, 7
-
6/11/24
157.0 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 8, 8, 8, 7, 7
Machine Incline Presses: *paused*
130 x 10
170 x 15, 14, 14
HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 13, 12
Cable High-to-Low Rows:
45 x 13
T-Bar Rows:
45 + 25 x 10, 10, 10, 10
Triceps Extension Machine:
50 x 8, 9, 9
Rope Cable Hammer Curls:
50 x 11, 11, 11
Lying Leg Curls:
70 x 15, 15, 15, 15, 15
Leg Extensions: *3 second negatives*
100 x 14, 14, 14, 14, 14, 14
Seated DB Lateral Raises:
15s x 11, 11, 10, 10, 10
Preacher Curls:
20/side x 9, 8, 8
Decline Twisting Situps:
15 x 8, 8, 7
-
6/13/24
158.6 lbs.
HS Machine Flyes:
70 x 10
9th from top x 9, 9, 9, 9, 8
Cable Lat Pullovers:
50 x 14, 11
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 7, 7
Hip Thrusters:
2 45s/side x 6, 6, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 9, 8, 8
Standing Calf Raises: *paused*
80 x 9, 9, 9, 9, 8
Seated Calf Raises: *paused*
2 45s + 15 x 11, 11, 10
Barbell Curls:
40 x 14, 14, 13, 13, 13
Cable Overhead Triceps Extensions:
40 x 15, 15, 15, 16, 15
Decline Leg Raises:
BW x 15, 14, 14
-
6/14/24
158.6 lbs.
Smith Machine Good Mornings:
85 x 10
95 x 12, 12, 12, 12, 12, 12
Machine Incline Presses: *paused*
130 x 10
200 x 14, 11, 11, 11, 11
Neutral Grip Pulldowns:
120 x 10, 10, 10, 10, 10
Back Extensions:
25 x 11, 10, 10, 9, 9, 9
Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 11, 11, 11
DB Skullcrushers:
15s x 15, 15
Barbell Skull Crushers:
40 x 9, 9, 8
Abductor Machine:
90 x 14, 14, 15
Standing Calf Raises: *paused*
40 x 19, 18
Decline Twisting Situps:
10 x 8, 8, 8(+1)
-
6/16/24
158.2 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 11, 11, 11, 11, 11
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 8, 8, 8, 8, 8
Hip Thrusters:
2 45s/side x 6, 6, 6, 6, 6, 6
Underhand Grip Lat Pulldowns:
100 x 11, 11, 11, 11, 11
Nordic Leg Extensions:
BW x 9, 9, 8
Face Pulls: *standing*
20 x 15, 15, 15, 15, 15
Cable Triceps Pushdowns:
30 x 16, 15
Decline Leg Raises:
BW x 15, 15, 15
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 7, 7, 7
-
6/17/24
157.2 lbs.
Smith Machine Good Mornings:
85 x 10
115 x 8, 8, 8, 8, 7
Machine Incline Presses: *paused*
130 x 10
170 x 15, 15, 14
HS High-to-Low Rows:
45/side x 12, 12, 12, 12
T-Bar Rows:
45 + 25 x 10, 10, 10, 10
Triceps Extension Machine:
50 x 9, 9, 9
Rope Cable Hammer Curls:
50 x 12, 11, 11
Lying Leg Curls:
70 x 15, 15, 15, 15, 15
Leg Extensions: *3 second negatives*
100 x 12, 10, 10, 10, 10, 10
Seated DB Lateral Raises:
15s x 11, 11, 11, 11, 11
Preacher Curls:
20/side x 9, 8, 8
Decline Twisting Situps:
15 x 8(+1), 8, 8
-
6/19/24
157.2 lbs.
HS Machine Flyes:
70 x 10
9th from top x 9, 9, 9, 9, 8
Cable Lat Pullovers:
50 x 14, 11
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 8, 7
Hip Thrusters:
2 45s/side x 7, 6, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 9, 9, 9
Standing Calf Raises: *paused*
80 x 9, 9, 9, 9, 8
Seated Calf Raises: *paused*
2 45s + 15 x 12, 12, 11
Barbell Curls:
40 x 14, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
50 x 12, 12, 12, 12, 12
Decline Leg Raises:
BW x 15, 15, 15
-
6/20/24
158.6 lbs.
Smith Machine Romanian Deadlifts: *new*
95 x 10
155 x 8, 8, 8, 8, 8, 8
Machine Incline Presses: *paused*
130 x 10
200 x 12, 12, 12, 12, 12
Neutral Grip Pulldowns:
120 x 10, 10, 10, 10, 10
Back Extensions:
25 x 10, 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 12, 11, 11
Barbell Skull Crushers: *new*
40 x 9, 9, 9, 9, 9
Abductor Machine:
90 x 15, 15, 15
Standing Calf Raises: *paused*
40 x 19, 19
Decline Twisting Situps:
15 x 9, 9, 8
-
6/23/24
158.8 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 12, 12, 11, 11, 11
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 8, 8, 8
Hip Thrusters:
2 45s/side x 7, 7, 7, 6, 6, 6
Underhand Grip Lat Pulldowns:
100 x 12, 11, 11, 11, 11
Nordic Leg Extensions:
BW x 9, 9, 9
Face Pulls: *standing*
20 x 15
30 x 12, 12, 12, 12
Cable Triceps Pushdowns:
35 x 12, 12
Decline Leg Raises:
5/leg x 9, 8, 8
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 8, 7, 7
My right bicep tendinitis has really been a nuisance over the past several weeks. Not sure if this is due to the volume in the weight room or the rock climbing I've been partaking in on my off days.
-
6/24/24
158.8 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 6, 6, 6, 6, 6
Machine Incline Presses: *paused*
130 x 10
170 x 15, 15, 15
HS High-to-Low Rows:
45/side x 13, 13, 13, 12.5
T-Bar Rows:
45 + 25 x 11, 10, 10, 10
Triceps Extension Machine:
50 x 10
Triceps Pushdowns:
45 x 9, 8
Rope Cable Hammer Curls:
50 x 12, 12, 12
Lying Leg Curls:
80 x 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
100 x 14, 13, 13, 13, 13, 13
Seated DB Lateral Raises:
15s x 12, 11, 11, 11, 11
Spider Curls: *new*
55 x 8, 8, 8
Decline Twisting Situps:
15 x 9, 9, 9
-
6/26/24
158.6 lbs.
HS Machine Flyes:
70 x 10
9th from top x 10, 9
DB Flyes:
15s x 11, 10, 10
Cable Lat Pullovers:
40 x 11, 10
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 8, 8
DB Hip Thrusts:
75 x 13, 14, 13, 13, 13, 12
Nordic Leg Extensions:
BW x 10, 9, 9
Machine Calf Raises: *paused*
40 x 10, 10, 9, 9, 10
Machine Leg Press Calf Raises: *paused*
165 x 9
145 x 12, 12
Barbell Curls:
40 x 15, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
22.5 x 12, 12, 11, 11
175. x 3
Roman Chair Leg Raises:
BW x 11, 11, 12
Had to relocate to a nearby Planet Fitness shortly after starting because my normal gym had a power outage and had to close down as a result.
-
6/27/24
158.6 lbs.
Smith Machine Romanian Deadlifts: *new*
95 x 10
155 x 9, 9, 8, 8, 8, 8
Machine Incline Presses: *paused*
130 x 10
200 x 12, 12, 12, 12, 12
Neutral Grip Pulldowns:
140 x 7, 6, 6, 6, 6
Back Extensions:
25 x 11, 10, 10, 10, 10, 10
Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 12, 12, 12
Barbell Skull Crushers: *new*
40 x 10, 10, 9, 9, 9
Abductor Machine:
90 x 15, 15, 15
Seated Calf Raises: *paused*
45 + 25 x 16, 15
Decline Twisting Situps:
15 x 9, 9, 9(+1)
-
6/29/24
160.4 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 12, 12, 12, 12, 12
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 8, 8, 8
Machine Hip Thrusts:
2 45s/side x 7, 7, 7, 7, 6, 6
Underhand Grip Lat Pulldowns:
100 x 12, 12, 12, 11, 12
Nordic Leg Extensions:
BW x 10, 9, 8
Face Pulls: *standing*
30 x 13, 13, 12, 13, 13
Cable Triceps Pushdowns:
35 x 12, 12
Decline Leg Raises:
5/leg x 9, 8, 8
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 7, 7, 7
-
6/30/24
158.8 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 7, 7, 6, 6, 6
Machine Incline Presses: *paused*
130 x 10
180 x 12, 12, 11
HS High-to-Low Rows:
45/side x 13, 13, 13, 14
T-Bar Rows:
45 + 25 x 11, 11, 11, 11
Triceps Extension Machine:
50 x 11, 10, 10
DB Hammer Curls:
25s x 12, 11, 11
Lying Leg Curls:
80 x 11, 11, 11, 11, 10
Leg Extensions: *3 second negatives*
100 x 14, 14, 14, 14, 14, 15
Seated DB Lateral Raises:
15s x 12, 12, 11, 11, 11
Spider Curls: *new*
55 x 9, 8, 8
Decline Twisting Situps:
15 x 10, 9, 9(+1)
-
7/2/24
158.2 lbs.
HS Machine Flyes:
70 x 10
9th from top x 10, 9, 9, 9, 9
Cable Lat Pullovers:
50 x 14, 15
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 9, 8, 8, 8, 8
Machine Hip Thrusts:
2 45s/side x 7, 7, 6, 6, 6, 6
Nordic Leg Extensions:
BW x 10, 10, 9
Standing Calf Raises: *paused*
80 x 9, 9, 9, 9, 8
Seated Calf Raises: *paused*
2 45s + 15 x 14, 13, 13
Barbell Curls:
40 x 15, 15, 15, 14, 14
Cable Overhead Triceps Extensions:
50 x 13, 12, 12, 12, 12
Decline Leg Raises:
5/leg x 9, 8, 8
-
7/4/24
159.0 lbs.
Smith Machine Romanian Deadlifts: *new*
95 x 10
155 x 9, 9, 9, 9, 9, 8
Machine Incline Presses: *paused*
130 x 10
210 x 8, 8, 8, 8, 8
Neutral Grip Pulldowns:
140 x 7, 7, 6, 7, 6
Back Extensions:
25 x 11, 11, 10, 10, 10, 9
Leg Extensions: *3 second negatives & seat all the way back*
70 x 11, 10, 10, 10, 10, 11
Barbell Skull Crushers:
40 x 10, 10, 10, 10, 10
Abductor Machine:
95 x 12, 12, 13
Standing Calf Raises: *paused*
40 x 20, 20
Decline Twisting Situps:
15 x 10, 10, 9(+1)
Trying out leg extensions with the seat all the way back in efforts to better engage the rectus femoris.
-
7/5/24
158.4 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 12, 12, 12, 12, 12
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 9, 9, 8
Machine Hip Thrusts: *paused*
2 45s/side x 7, 7, 7, 7, 7, 7
Underhand Grip Lat Pulldowns:
100 x 12, 12, 11
Chinups: *dead-hang*
BW x 8, 8
Nordic Leg Extensions:
BW x 10, 10, 10
Face Pulls: *standing*
30 x 13, 13, 13, 13, 13
Cable Triceps Pushdowns:
35 x 13, 13
Decline Leg Raises:
5/leg x 9, 9, 8
Machine Leg Press Calf Raises: *paused*
250 x 8, 8, 8, 8, 8
-
7/7/24
158.0 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 7, 7, 7, 6, 6
Machine Incline Presses: *paused*
130 x 10
180 x 12, 12, 12
HS High-to-Low Rows:
45/side x 14, 14, 14, 13
T-Bar Rows:
45 + 25 x 12, 11, 11, 11
Triceps Extension Machine:
50 x 11, 11, 11
Rope Hammer Curls:
50 x 13, 13, 12
Lying Leg Curls:
80 x 12, 11, 11, 10, 11
Leg Extensions: *3 second negatives & seat all the way back*
70 x 11, 11, 11, 10, 10, 10
Seated DB Lateral Raises:
15s x 12, 12, 12, 11, 11
Spider Curls:
55 x 9, 9, 8
Decline Twisting Situps:
15 x 10, 10, 10
-
7/9/24
159.2 lbs.
HS Machine Flyes:
70 x 10
9th from top x 10, 10, 10, 9, 9
Cable Lat Pullovers:
50 x 15, 15
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 9, 9, 8, 8, 8
Machine Hip Thrusts:
2 45s/side x 7, 7, 7, 7, 7, 7
Nordic Leg Extensions:
BW x 10, 10, 10
Standing Calf Raises: *paused*
80 x 9, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 15 x 13, 12, 11
Barbell Curls:
40 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12
Decline Leg Raises:
5/leg x 13, 12, 11
-
7/11/24
160.2 lbs.
Smith Machine Romanian Deadlifts: *new*
95 x 10
155 x 10, 10, 10, 9
Machine Incline Presses: *paused*
130 x 10
210 x 10, 9, 9
Neutral Grip Pulldowns:
140 x 8, 7, 7
Back Extensions:
25 x 11, 11, 10, 11
Leg Extensions: *3 second negatives & seat all the way back*
70 x 11, 11, 11, 11
Barbell Skull Crushers:
40 x 12, 12, 11
Abductor Machine:
95 x 13, 13, 13
Standing Calf Raises: *paused*
60 x 11, 10
Decline Twisting Situps:
15 x 11, 10, 10
First session of the deload.
-
7/14/24
158.2 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
2 45s/side x 8, 8, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 10, 10, 9
Machine Hip Thrusts: *paused*
2 45s/side x 8, 8, 8, 7
Underhand Grip Lat Pulldowns:
100 x 13, 12, 12
Nordic Leg Extensions:
BW x 10, 10, 10
Face Pulls: *standing*
30 x 14, 14, 14
Cable Triceps Pushdowns:
35 x 14, 13
Decline Leg Raises:
5/leg x 9, 10, 9
Machine Leg Press Calf Raises: *paused*
250 x 9, 8, 8, 8, 8
-
7/15/24
157.6 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 8, 7, 7
Machine Incline Presses: *paused*
130 x 10
180 x 13, 12, 12
HS High-to-Low Rows:
45/side x 15, 14, 13
T-Bar Rows:
45 + 25 x 12, 12
Low Row Machine:
50 x 15
Triceps Extension Machine:
50 x 12, 11, 11
Rope Hammer Curls:
50 x 16, 15, 14
Lying Leg Curls:
80 x 13, 12, 11
Leg Extensions: *3 second negatives & seat all the way back*
70 x 12, 12, 12, 11
Seated DB Lateral Raises:
15s x 13, 12, 13
Spider Curls:
55 x 9, 9, 9
Decline Twisting Situps:
15 x 11, 10, 10
-
7/17/24
159.0 lbs.
HS Machine Flyes:
70 x 10
9th from top x 11, 11, 11
Cable Lat Pullovers:
50 x 16, 15
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 10, 10, 9
Machine Hip Thrusts:
2 45s/side x 8, 8, 8, 8
Nordic Leg Extensions:
BW x 11, 10, 10
Standing Calf Raises: *paused*
80 x 10, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 15 x 13, 12, 12
Barbell Curls:
40 x 16, 16, 16
Cable Overhead Triceps Extensions:
50 x 14, 14
Machine Overhead Triceps Extensions:
40 x 11
Decline Leg Raises:
5/leg x 10, 9, 9
Last session of the deload. And it would seem that my right shoulder/bicep tendon is happy with me taking one.
-
7/18/24
158.2 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
155 x 9, 9, 9, 9, 9, 8
Machine Incline Presses: *paused*
130 x 10
210 x 9, 9, 9, 9, 9
Neutral Grip Pulldowns:
140 x 7, 7, 7, 7, 6
Back Extensions:
25 x 11, 11, 10, 10, 10, 10
Leg Extensions: *3 second negatives & seat all the way back*
70 x 11, 11, 11, 11, 11, 10
Barbell Skull Crushers:
40 x 11, 10, 10, 10, 10
Abductor Machine:
95 x 12, 12, 13
Standing Calf Raises: *paused*
60 x 11, 11
Decline Twisting Situps:
15 x 11, 11, 10
-
7/20/24
157.6 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
2 45s/side x 8, 8, 8, 8, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 9, 9, 9
Machine Hip Thrusts: *paused*
2 45s/side x 8, 8, 8, 8, 8, 8
Underhand Grip Lat Pulldowns:
100 x 12, 12, 12, 12, 12
Nordic Leg Extensions:
BW x 11, 10, 10
Face Pulls: *standing*
30 x 14, 14, 13, 13, 13
Cable Triceps Pushdowns:
35 x 14, 14
Decline Leg Raises:
5/leg x 10, 10, 10
Machine Leg Press Calf Raises: *paused*
250 x 10, 8, 8, 8, 8
-
7/21/24
156.2 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 7, 7, 7, 7, 6
Machine Incline Presses: *paused*
130 x 10
180 x 13, 13, 12
HS High-to-Low Rows:
45/side x 14, 14, 14, 14
T-Bar Rows:
45 + 25 x 12, 10, 9, 9
Triceps Extension Machine:
50 x 12, 12, 12
Rope Hammer Curls:
50 x 16
60 x 11, 11
Lying Leg Curls:
80 x 12, 11, 11, 11, 11
Leg Extensions: *3 second negatives & seat all the way back*
70 x 12, 12, 11, 11, 11, 13
Seated DB Lateral Raises:
15s x 12, 12, 12, 12, 12
Spider Curls:
55 x 10, 9, 9
Decline Twisting Situps:
15 x 11, 11
25 x 7
-
7/23/24
158.2 lbs.
HS Machine Flyes:
70 x 10
9th from top x 10, 10, 9, 9, 9
Cable Lat Pullovers:
60 x 11, 11
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 9, 9, 9, 9, 8
Machine Hip Thrusts:
2 45s/side x 8, 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 11, 11, 10
Standing Calf Raises: *paused*
80 x 10, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 15 x 13, 13, 13
Barbell Curls:
40 x 15, 15, 15, 15, 16
Machine Overhead Triceps Extensions:
40 x 11, 11, 11, 11, 11
Decline Leg Raises:
5/leg x 11, 10, 9
-
7/25/24
158.6 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
155 x 10, 9, 9, 8, 8, 7
Machine Incline Presses: *paused*
130 x 10
210 x 10, 10, 9, 9, 8
Neutral Grip Pulldowns:
140 x 7, 7, 7, 7, 7
Back Extensions:
25 x 8, 8, 8, 8, 8, 8
Leg Extensions: *3 second negatives & seat all the way back*
70 x 11, 11, 11, 11, 11, 10
Barbell Skull Crushers:
40 x 11, 11, 10, 10, 10
Abductor Machine:
95 x 13, 13, 13
Standing Calf Raises: *paused*
60 x 11, 11
Decline Twisting Situps:
25 x 7, 7, 7
-
7/27/24
159.4 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
2 45s/side x 9, 8, 8, 8, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 9, 9, 9, 9, 9
Machine Hip Thrusts: *paused*
2 45s/side x 8, 8, 8, 8, 8, 9
Underhand Grip Lat Pulldowns:
120 x 9, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 11, 11, 11
Face Pulls: *standing*
30 x 14, 14, 14, 14, 13
Cable Triceps Pushdowns:
35 x 15, 14
Decline Leg Raises:
5/leg x 11, 10, 10
Machine Leg Press Calf Raises: *paused*
250 x 10, 8, 8, 8, 8
-
7/28/24
159.0 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 7, 7, 7, 7, 7
Machine Incline Presses: *paused*
130 x 10
180 x 13, 13, 13
HS High-to-Low Rows:
45/side x 15, 14, 14, 14
T-Bar Rows:
45 + 25 x 12, 12, 12, 11
Triceps Extension Machine:
50 x 13, 13, 12
Rope Hammer Curls:
60 x 12, 12, 12
Lying Leg Curls:
80 x 12, 12, 12, 12, 11
Leg Extensions: *3 second negatives & seat all the way back*
70 x 12, 12, 12, 12, 12, 13
Seated DB Lateral Raises:
15s x 12, 12, 12, 12, 13
Spider Curls:
55 x 10, 10, 10
Decline Twisting Situps:
25 x 7, 7, 7
-
7/30/24
158.6 lbs.
HS Machine Flyes:
70 x 10
9th from top x 10, 10, 10, 10, 10
Cable Lat Pullovers:
60 x 12, 11
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 9, 9, 9, 9, 9
Machine Hip Thrusts:
2 45s/side x 9, 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 11, 11, 10
Standing Calf Raises: *paused*
80 x 10, 10, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 15 x 14, 13, 13
Barbell Curls:
50 x 12, 12, 12, 12, 11
Machine Overhead Triceps Extensions:
40 x 12, 12, 11, 11, 11
Decline Leg Raises:
5/leg x 11, 11, 10
-
8/1/24
158.2 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
155 x 9, 9, 9, 9, 9, 9
Machine Incline Presses: *paused*
130 x 10
210 x 10, 9, 9, 9, 9
Neutral Grip Pulldowns:
140 x 8, 7
Assisted Pullups:
60 x 8, 7, 7
Back Extensions:
25 x 11, 11, 10, 10, 10, 10
Leg Extensions: *3 second negatives & seat all the way back*
70 x 13, 13, 13, 13, 13, 13
Barbell Skull Crushers:
40 x 11, 11, 11, 10, 11
Abductor Machine:
95 x 14, 14, 14
Standing Calf Raises: *paused*
60 x 11, 12
Decline Twisting Situps:
25 x 8, 7, 7
-
8/3/24
158.8 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
2 45s/side x 9, 9, 9, 9, 8
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 10, 10, 9, 9, 9
Machine Hip Thrusts: *paused*
2 45s/side x 9, 9, 8, 8, 8, 8
Underhand Grip Lat Pulldowns:
120 x 9, 9, 8, 8, 8
Nordic Leg Extensions:
BW x 11, 11, 11
Face Pulls: *standing*
30 x 14, 14, 14
Face Pulls: *seated*
10 x 12, 11
Cable Triceps Pushdowns:
35 x 15, 15
Decline Leg Raises:
5/leg x 11, 11, 11
Machine Leg Press Calf Raises: *paused*
250 x 9, 9, 8, 8, 8
-
8/4/24
158.2 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 8, 7, 7, 7, 7
Machine Incline Presses: *paused*
130 x 10
180 x 14, 13, 13
HS High-to-Low Rows:
45/side x 15, 15, 15, 15
Machine Low Rows:
50 x 15
60 x 13, 13, 13
Triceps Extension Machine:
50 x 13, 13, 12
Rope Hammer Curls:
60 x 13, 12, 12
Lying Leg Curls:
80 x 13, 12, 12, 12, 12
Leg Extensions: *3 second negatives & seat all the way back*
70 x 13, 13, 13, 13, 13, 13
Seated DB Lateral Raises:
20s x 8
15s x 13, 12, 12, 12
Spider Curls:
55 x 11, 10, 10
Decline Twisting Situps:
25 x 7(+1), 7, 7
-
8/6/24
158.2 lbs.
HS Machine Flyes:
70 x 10
9th from top x 11, 11, 10, 10, 10
Cable Lat Pullovers:
60 x 12, 12
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 10, 9, 9, 9, 9
Machine Hip Thrusts:
2 45s/side x 9, 9, 9, 9, 8, 8
Nordic Leg Extensions:
BW x 11, 11, 11
Standing Calf Raises: *paused*
80 x 10, 9, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 15 x 14, 14, 13
Barbell Curls:
50 x 12, 12, 12, 12, 11
Machine Overhead Triceps Extensions:
40 x 12, 12, 12, 11, 11
Decline Leg Raises:
5/leg x 11, 11, 11
-
8/8/24
158.8 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
155 x 10, 10, 9, 9, 9, 9
Machine Incline Presses: *paused*
130 x 10
210 x 10, 10, 10, 10, 10
Neutral Grip Pulldowns:
140 x 8, 7, 7, 7, 7
Back Extensions:
25 x 11, 11, 11, 10, 10, 10
Leg Extensions: *3 second negatives & seat all the way back*
70 x 14, 14, 14, 13, 13, 13
Barbell Skull Crushers:
40 x 11, 11, 11, 11, 11
Abductor Machine:
95 x 15, 14, 14
Machine Leg Press Calf Raises: *paused*
150 x 15, 15
Decline Twisting Situps:
25 x 8, 8, 7
-
8/10/24
156.8 lbs.
Plate-loaded Squat Machine: *paused*
Carriage x 10
2 45s/side x 9, 9, 9, 9, 9
Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 10, 10, 10, 10, 10
Machine Hip Thrusts: *paused*
2 45s/side x 9, 9, 8, 8, 8, 8
Underhand Grip Lat Pulldowns:
120 x 9, 9, 8, 9, 9
Nordic Leg Extensions:
BW x 12, 11, 11
Face Pulls: *seated*
10 x 12, 12, 11, 12, 11
Cable Triceps Pushdowns:
35 x 16, 15
Decline Leg Raises:
5/leg x 12, 11, 11
Machine Leg Press Calf Raises: *paused*
250 x 10, 9, 8, 9, 8
-
8/11/24
159.4 lbs.
Smith Machine Romanian Deadlifts:
95 x 10
175 x 8, 8, 7, 7, 7
Machine Incline Presses: *paused*
130 x 10
180 x 14, 14, 13
HS High-to-Low Rows:
45/side x 15, 15, 15, 15
Machine Low Rows:
60 x 14, 13, 13, 13
Triceps Extension Machine:
50 x 13, 13, 13
Rope Hammer Curls:
60 x 13, 13, 13
Seated Leg Curls:
70 x 13, 12, 13, 13, 12
Leg Extensions: *3 second negatives & seat all the way back*
70 x 14, 14, 14, 14, 13, 13
Seated DB Lateral Raises:
15s x 13, 13, 13, 12, 12
Spider Curls:
60 x 8, 8, 8
Decline Twisting Situps:
25 x 8, 8, 7
-
8/13/24
157.4 lbs.
HS Machine Flyes:
70 x 10
9th from top x 11, 11, 11, 11, 10
Cable Lat Pullovers:
60 x 13, 13
High Bar Smith Machine Squats: *paused*
135 x 10
175 x 10, 10, 9, 9, 9
Machine Hip Thrusts:
2 45s/side x 9, 9, 9, 8, 7, 7
Nordic Leg Extensions:
BW x 12, 11, 11
Standing Calf Raises: *paused*
80 x 10, 10, 9, 9, 9
Seated Calf Raises: *paused*
2 45s + 15 x 13, 13, 9
Barbell Curls:
50 x 13, 12, 12, 12, 12
Machine Overhead Triceps Extensions:
40 x 12, 12, 12, 12, 11
Roman Chair Leg Raises:
5/leg x 8, 8, 8
