TGreggors' Second Training Log

[TGreggors]

5/2/24
159.2 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 11, 11, 11

Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 10, 10

Neutral Grip Pulldowns:
120 x 9, 9, 9, 9, 9

Back Extensions:
25 x 12, 11, 11, 11, 11, 11

Leg Extensions: *3 second negatives*
110 x 12, 12, 12, 11, 11, 12

DB Skullcrushers:
15s x 14, 14, 13, 12, 13

Abductor Machine:
100 x 14, 13, 13

Standing Calf Raises: *paused*
40 x 16, 16

Decline Twisting Situps:
10 x 9, 8(+1), 8(+1)

[TGreggors]

5/5/24
159.8 lbs.

Pendulum Squats: *paused*
Carriage x 10
35 x 10

Plate-loaded Squat Machine: *paused*
45 + 25/side x 9, 9, 9, 9

Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 9, 9, 9, 9

Hip Thrusters:
45 + 25/side x 10, 10, 10, 10, 10, 9

Underhand Grip Lat Pulldowns:
100 x 10, 10, 10, 9, 9

Nordic Leg Extensions:
BW x 8, 7, 7

Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 13, 13, 12

Cable Triceps Pushdowns:
30 x 11, 10

Decline Leg Raises:
BW x 12, 12, 11

Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 9, 9

[TGreggors]

5/6/24
158.6 lbs.

Smith Machine Good Mornings:
85 x 10
115 x 7, 6, 6, 6, 6

Machine Incline Presses: *paused*
130 x 10
170 x 13, 13, 12

HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 14, 13, 12

T-Bar Rows:
45 + 25 x 9, 8, 8, 8

Triceps Pushdowns: *v-bar*
50 x 14, 14, 13

Cable Hammer Curls:
40 x 13, 14, 15

Lying Leg Curls:
70 x 14, 14, 14, 14, 14

Leg Extensions: *3 second negatives*
100 x 13, 12, 12, 12, 12, 12

Seated DB Lateral Raises:
15s x 9, 9, 8, 9, 9

Machine Preacher Curls:
70 x 13, 13, 12

Decline Twisting Situps:
10 x 10, 9, 8 (+2)

[TGreggors]

5/8/24
159.6 lbs.

HS Machine Chest Flyes:
70 x 10
9th from top x 10, 10, 10

Cable Lat Pullovers:
50 x 14, 14

High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 7, 7, 7

Hip Thrusters:
45 + 25/side x 10, 10, 10, 10, 10, 10

Nordic Leg Extensions:
BW x 8, 8, 8

Standing Calf Raises: *paused*
80 x 9, 9, 8, 8, 8

Seated Calf Raises: *paused*
2 45s + 15 x 13, 13, 13

Cable Curls:
60 x 14, 14, 14, 14, 14

Cable Overhead Triceps Extensions:
40 x 14, 14, 14, 14, 14

Decline Leg Raises:
BW x 13, 13, 13

[TGreggors]

5/10/24
160.4 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 12, 12, 12, 12, 11, 11

Machine Incline Presses: *paused*
130 x 10
200 x 11, 11, 10, 10, 10

Neutral Grip Pulldowns:
120 x 10, 10, 10, 9, 9

Back Extensions:
25 x 11, 12, 11, 11, 11, 11

Leg Extensions: *3 second negatives*
110 x 12, 12, 11, 12, 12, 12

DB Skullcrushers:
15s x 15, 13, 13, 13, 13

Abductor Machine:
100 x 14, 14, 14

Standing Calf Raises: *paused*
40 x 17, 17

Decline Twisting Situps:
10 x 10, 10, 10

[TGreggors]

5/12/24
159.4 lbs.

Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 10, 10, 9, 9, 9

Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 8, 8, 7, 8, 7

Hip Thrusters:
45 + 25/side x 10, 10, 10, 10, 10, 10

Underhand Grip Lat Pulldowns:
100 x 10, 10, 10, 10, 9

Nordic Leg Extensions:
BW x 8, 8, 8

Machine Rear Delt Flyes:
Hole on 5 x 14, 14, 14, 14, 14

Cable Triceps Pushdowns:
30 x 11, 11

Decline Leg Raises:
BW x 13, 13, 13

Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 9, 10, 9

[TGreggors]

5/13/24
158.6 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, 13, 13

HS Seated Neutral Grip High Rows:
45 + 25/side x 14, 14, 13, 13

T-Bar Rows:
45 + 25 x 9, 9, 9, 8

Triceps Extension Machine:
30 x 14, 14, 14

Cable Hammer Curls:
40 x 15, 14, 15

Lying Leg Curls:
70 x 15, 14, 14, 14, 14

Leg Extensions: *3 second negatives*
100 x 14, 13, 13, 13, 13, 13

Seated DB Lateral Raises:
15s x 9, 9, 9, 9, 9

Machine Preacher Curls:
80 x 8, 8, 8

Decline Twisting Situps:
10 x 10, 9, 9

[TGreggors]

5/15/24
158.6 lbs.

HS Machine Chest Flyes:
70 x 10
9th from top x 11, 11, 11

Cable Lat Pullovers:
50 x 13, 12

High Bar Smith Machine Squats: *paused*
135 x 10
175 x 8, 8, 8, 8, 7

Hip Thrusters:
2 45s/side x 6, 6, 6, 6, 6, 6

Nordic Leg Extensions:
BW x 8, 8, 7

Standing Calf Raises: *paused*
80 x 9, 9, 8, 8, 8

Seated Calf Raises: *paused*
2 45s + 15 x 14, 13, 13

Cable Curls:
60 x 15, 15, 14, 14, 13

Cable Overhead Triceps Extensions:
40 x 15, 15, 14, 14, 14

Decline Leg Raises:
BW x 12, 12, 12

[TGreggors]

5/16/24
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 11, 11, 11, 11, 10

Neutral Grip Pulldowns:
120 x 10, 10, 10, 9, 9

Back Extensions:
25 x 12, 10, 10, 9, 9, 9

Leg Extensions: *3 second negatives*
110 x 12, 12, 11, 11, 11, 11

DB Skullcrushers:
15s x 14, 14, 13, 13, 13

Abductor Machine:
100 x 15, 14, 14

Standing Calf Raises: *paused*
40 x 18, 17

Decline Twisting Situps:
10 x 11, 10, 10

[TGreggors]

5/18/24
159.2 lbs.

Plate-loaded Squat Machine: *paused*
Carriage x 10
45 + 25/side x 10, 10, 10, 10, 10

Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 9, 9, 9, 9, 9

Hip Thrusters:
2 45s/side x 6, 6, 6, 6, 6, 6

Underhand Grip Lat Pulldowns:
100 x 10, 10, 10, 10, 10

Nordic Leg Extensions:
BW x 8, 8, 8

Machine Rear Delt Flyes:
Hole on 5 x 15, 14, 14, 14, 14

Cable Triceps Pushdowns:
30 x 12, 11

Decline Leg Raises:
BW x 14, 14, 13

Machine Leg Press Calf Raises: *paused*
250 x 10, 10, 10, 10, 9

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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)

[TGreggors]

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.

[TGreggors]

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)

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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)