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3/17/2024
Barbell Row
225 x 10,7
205 x 10
185 x 10
One-Arm Dumbbell Row
80 x 12 each arm
80 x 12 each arm
3/15/2024
Barbell Back Squat
350 x 10
340 x 10
Leg Press
(3 seat setting)
350 x 15,12,12
3/13/2024
Single-Arm Plate Loaded Row
120 x 12 R, 11 L
120 x 9 R, 9 L
112.5 x 11 R, 10 L
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 10 each arm
3/11/2024
Conventional DL
410 x 8 - 1 RIR
375 x 11 - 2 RIR
Trap Bar RDL
305 x 10 - easiest 305 x 10 yet
300 x 10 - 1 RIR
3/9/2024
Incline Barbell Bench Press
170 x 13,9,9,8
Hoist Chest Press Machine
Seat setting on 3
255 x 9
245 x 9
235 x 9
3/8/2024
Barbell Row
235 x 5,5,5
One-Arm Dumbbell Row
75 x 12 each arm
75 x 12 each arm
Overhand Lat Pulldown
3/6/2024
Barbell Back Squat
350 x 10
335 x 11
Leg Press
345 x 13
330 x 11
3/5/2024
Cable Tricep Pushdown (Rope)
Life fitness cables
42.5 x 13
40 x 9
37.5 x 9
35 x 9
Incline DB Curls
3/3/2024
Single-Arm Plate Loaded Row
120 x 11 R, 11 L
112.5 x 11 R, 10 L
Seated Cable Row (V-Handle)
140 x 15,12
Neutral Grip Single-Arm Lat Pulldown
3/1/2024
Conventional DL
410 x 8
375 x 10
Trap Bar
305 x 10
300 x 9
2/29/2024
Cable Tricep Pushdown (Rope)
Technogym cables
40 x 13
35 x 12
30 x 12
25 x 12
Incline DB Curls
2/28/2024
Flat DB Bench
110’s x 8
105’s x 10,8
Seated Chest Press Machine
Seat setting on 3
255 x 10
250 x 9
2/26/2024
Barbell Back Squat
350 x 10, about 2 RIR. Best set with 350 in a while, not as close to failure. Form felt better.
335 x 10
Leg Press
340 x 13
330 x 11
2/26/2024
Cable Tricep Pushdown (Rope)
Life fitness cables no
42.5 x 12
37.5 x 12
35 x 9
32.5 x 11
Incline DB Curls
2/24/2024
Flat Neutral Grip DB Bench
110’s x 9
105’s x 10,7
Seated Chest Press Machine
Seat setting on 3
255 x 11
250 x 9
2/23/2024
Single-Arm Plate Loaded Row
120 x 10 R, 10 L
112.5 x 10 R, 10 L
Single-Arm Plate Loaded Bent Over Row
92.5 x 10 R, 10 L
92.5 x 10 R, 10 L
2/21/2024
Conventional DL
410 x 8
370 x 12
DB RDL
130 x 12,8
DB Bulgarian Split Squat
2/20/2024
Cable Tricep Pushdown (Rope)
Techno gym
40 x 12
35 x 12
30 x 10
25 x 11
Incline DB Curls
2/18/2024
Flat Neutral Grip DB Bench Press
110’s x 9
105’s x 10,8
Seated Chest Press Machine
Seat setting on 3
255 x 9
250 x 8
2/16/2024
Single-Arm Plate Loaded Row
120 x 10 R, 10 L
112.5 x 10 R, 10
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 8 each arm for 2 sets