Just now looking back and seeing that I miswrote the reps/weight for the incline bench on 5/31. Was 140x5x10
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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
6/18/19:
177.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
405 x 1
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
165 x 5
190 x 10, 10, 10.75
Preacher Bar Curls:
25/side x 11, 11, 11, 11, 11
Cable Overhead Triceps Extensions:
90 x 10, 10, 9, 8, 8
Hanging Leg Raises:
BW x 18, 17.5
Twisting Cable Crunches:
170 x 11, 11
Machine Calf Raises:
210 x 14, 14, 14, 14, 14
405 on the box squat was HUGE for me. Definitely deviated from the training plan to do it, but I just felt so good warming up and 315 felt like nothing.
6/20/19:
176.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 9, 9, 9, 9, 9, 8
Incline DB Presses:
50s x 8
60s x 10, 10, 10, 10, 10
Lat Pulldowns:
160 x 9, 9, 9, 9, 8
Quad Dominant Leg Press:
250 x 20, 19
Facepulls:
60 x 16, 16, 16, 16, 16
Cable Abductors:
20 x 15, 14, 14
6/22/19:
176.0 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
High Bar Tempo Squats: *paused*
135 x 8
160 x 12, 12, 12, 12, 12, 12, 12
Assisted Neutral Grip Pullups:
7 assist x 12, 12, 9
12 assist x 12
15 assist x 14
DB Hammer Curls: *simultaneous*
40s x 9, 9, 9, 9, 9.5
Twisting Cable Crunches:
170 x 9, 9(+1 in mid)
I was really having to push toward the end here.
6/24/19:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 9
Low Bar Good Mornings:
95 x 8
170 x 6, 6
175 x 6, 6, 6
Chest Supported Rows:
45 + 35/side x 9, 9, 9, 9, 9
Triceps Pushdowns: *w/ rope*
70 x 19, 17
Standing DB Lateral Raises:
15s x 18, 18, 18, 18, 18.25
Seated Leg Curls:
150 x 14, 14, 14, 14, 14
6/25/19:
176.0 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
200 x 8, 8, 9
Preacher Curls:
25 x 12, 12, 11, 11, 11
Overhead Cable Triceps Extensions:
90 x 10, 10, 10, 10, 10
Hanging Leg Raises:
BW x 19, 20
Twisting Cable Crunches:
170 x 11, 11
Machine Leg Press Calf Raises:
210 x 15, 15, 15, 15, 14
6/27/19:
176.8 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 9, 9, 9, 9, 9, 8
Incline DB Presses:
50s x 8
70s x 8, 8, 8, 8, 7
Lat Pulldowns:
160 x 9, 9, 9, 9, 8
Machine Leg Press:
250 x 20, 19
Facepulls:
60 x 16, 16, 16, 16, 17
Abductor Cable Kicks:
20 x 15, 14, 14
First session of the deload week
6/29/19:
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Tempo Squats: *w/ pause*
135 x 8
175 x 10, 10, 10, 10, 10, 10, 10
Neutral Grip Pullups: *dead-hang*
BW x 9, 8, 7, 7, 7
Reverse Curls:
40 x 17, 16, 16, 16, 17
Ab Wheel:
BW x 12, 12
Twisting Roman Chair Leg Raises:
BW x 12, 11
Trying to work on my forearms. Haven't been using my versa grips on my vertical pulls for the past week. Back at the home gym for the month of July.
6/30/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
265 x 0
245 x 1
225 x 5
Low Bar Good Mornings:
95 x 8
140 x 10, 10, 10, 10, 11
HS Low Rows:
45 + 25/side x 12, 12, 11, 11, 11
Standing DB Lateral Raises:
15s x 18, 18, 18, 18, 19.25
Cable Triceps Pushdowns: *w/ rope*
90 x 13, 13
Lying Leg Curls:
80 x 15, 15, 14, 14, 13
Bench has severely stalled :(
7/2/19:
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
240 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
215 x 6, 6, 6
Machine Cable Preacher Curls:
6th hole from top x 20
8th hole from top x 13, 13, 13
9th hole from top x 12
Overhead Cable Triceps Extensions: *w/ v-bar*
90 x 9, 9, 9, 9, 9
Ab Wheel:
BW x 12, 13
Standing Calf Raises: *pause at bottom*
150 x 13, 13, 13, 11, 11
Roman Chair Twisting Leg Raises:
BW x 12, 12
7/3/19:
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 9, 9, 9, 9, 9, 9
Incline DB Presses:
50s x 8
55s x 12, 12, 12, 10
50s x 11
Lat Pulldowns:
150 x 14, 12, 11, 10, 10
Standing Calf Raises:
165 x 12, 12
Quad Dominant Leg Press:
3 45s + 15/side x 17, 16
Facepulls:
80 x 13, 12, 13, 13, 13
Abductor Machine:
180 x 15, 14, 14
First time adding in some extra work for the calves in my program in a long time. Going to see how I handle doing this much work. I've added 8 weekly working sets across all muscle groups since March.
7/6/19:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Tempo Squats: *w/ pause at bottom*
135 x 8
195 x 8, 8, 8, 8, 8, 8, 9
Pullups:
BW x 9, 9, 8, 6, 6
Decline DB Situps:
35 x 8, 7.25
Twisting Roman Chair Leg Raises:
BW x 8, 8
DB Hammer Curls: *simultaneous*
40s x 9, 9, 9, 10, 9.25
Good work. Bar was pretty fat so the pullups were more difficult than normal. Lifted at my buddy's garage gym. I'd love to have a similar setup some day.
7/8/19:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
HS Low Rows:
45 +35/side x 9, 9, 8.5, 9, 8
Low Bar Good Mornings:
95 x 8
150 x 9, 9, 9, 9, 9
DB Lateral Raises:
15s x 19, 19, 18, 18, 18.25
Lying Leg Curls:
80 x 15, 15, 14, 14, 14
Cable Triceps Pushdowns: *w/ rope*
90 x 14, 14
Good work here. I also turned 26 yesterday.
7/9/19:
Box Squats:
45 x 10
135 x 5
225 x 5
260 x 5
285 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
195 x 10, 10, 8
Machine Preacher Curls:
9th hole from top x 12, 12, 12, 12, 12
Cable Overhead Triceps Extensions: *w/ v-bar*
90 x 10, 9, 10, 10, 9
Standing Calf Raises: *pause at bottom*
150 x 13, 13, 13, 12, 11
Ab Wheel:
BW x 13, 13
Roman Chair Twisting Leg Raises:
BW x 13, 12
Hitting a good groove here. Squats are feeling really strong.
Happy belated birthday bro. Congrats on the 405 box squat.
[QUOTE=JerG;1583677231]Happy belated birthday bro. Congrats on the 405 box squat.[/QUOTE]
Thanks for stopping in! And thank ya. A bit surreal to be in my upper 20s now! And just happy to be able to progress pain-free on those. Big mile stone
7/11/19:
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 9, 10, 9, 9, 9, 10
Incline DB Presses:
50s x 8
60s x 10, 10, 10, 10, 9
Lat Pulldowns:
170 x 10, 10, 10, 8
150 x 10
Quad Dominant Leg Press:
3 45s + 15/side x 17, 19
Facepulls:
80 x 13, 13, 13, 13, 13.9
Abductor Machine:
180 x 15, 15, 14
Standing Calf Raises: *pause at bottom*
165 x 13, 12
7/12/19:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Tempo Squats: *w/ pause at bottom*
135 x 8
160 x 12, 12, 12, 12, 12, 12, 13
Neutral Grip Pullups: *dead-hang*
BW x 8, 8, 8, 8, 8
Ab Wheel:
BW x 13, 13
Reverse Cambered Bar Curls:
40 x 17, 17, 17, 17, 19
Twisting Roman Chair Leg Raises:
BW x 12, 13
7/15/19:
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:
95 x 8
175 x 6, 6, 6, 6, 7
Chest Supported Low Rows:
2 45s/side x 6, 6, 6, 6, 6.75
Standing DB Lateral Raises:
15s x 19, 19, 19, 19, 18
Lying Leg Curls:
80 x 15, 15, 15, 15, 14
Cable Triceps Pushdowns: *w/ rope*
90 x 15, 15
7/16/19:
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
185 x 3
205 x 8, 7
195 x 9
Machine Preacher Curls:
9th hole from top x 13, 13, 13, 12, 12
Cable Overhead Triceps Extensions: *w/ v-bar*
90 x 10, 10, 10, 10, 9
Standing Machine Calf Raises:
150 x 13, 13, 13, 13, 13
Ab Wheel:
BW x 14, 14
Roman Chair Twisting Leg Raises:
BW x 14, 13
7/18/19:
Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 10, 9, 9
Incline DB Presses:
50s x 8
70s x 8, 8, 8, 7, 5
Lat Pulldowns:
180 x 8, 8, 8, 8, 8
Quad Dominant Leg Press:
3 45s + 15/side x 19, 20
Facepulls:
80 x 14, 14, 14, 14, 13
Abductor Machine:
180 x 15, 15, 15
Standing Calf Raises: *pause at bottom*
165 x 13, 13