TGreggors' Second Training Log

[TGreggors]

10/15/22
167.2 lbs.

Plate-Loaded Squat Machine:
BW x 10
45/side x 15, 15, 15, 15, 15

Neutral Grip Bench Press: *paused*
25/side x 10
45/side x 9, 9, 9, 9, 9, 9

BB Glute Bridges:
165 x 9, 9, 9, 9, 8, 8

Neutral Grip Pullups: *dead-hang*
BW x 12, 12, 12, 12, 11

Leg Extensions:
90 x 15, 15
105 x 12

DB Hammer Curls:
40s x 10, 10, 9, 10, 9.5

Triceps Pushdowns:
30 x 16, 15

Twisting Hanging Leg Raises:
BW x 8, 8, 8

Standing Calf Raises: *paused*
100 x 12, 12, 12

[TGreggors]

10/17/22
166.8 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 10

HS Incline Presses:
45/side x 10
45 + 25/side x 12, 13, 13, 13, 12, 12

HS High Grip Rows:
45/side x 15, 14, 15, 15, 16

Triceps Pushdowns: *straight bar*
45 x 15, 15, 15

Supinating DB Curls:
35s x 15, 15, 15

Lying Leg Curls:
80 x 14, 14, 14, 14, 14

Leg Extensions:
75 x 18, 18, 18, 18, 18, 18

Arsenal Lateral Raises:
40 x 12, 12, 12, 12, 12

Machine Incline Curls:
60 x 16, 16, 16

Machine Crunches:
45 + 10 x 14, 14, 14

In looking back over the past month in a half, it has occurred to me that I have been failing to include my machine crunches for this workout in my training cycle. I have been completing three sets of ab work for this weekly session.

[TGreggors]

10/19/22
166.2 lbs.

Arsenal Chest Flies:
Carriage x 10
45/side x 8, 8, 9

Lat Prayers:
50 x 8, 9

Pendulum Squats:
Carriage x 10
45 + 10 x 9, 9, 9, 8, 9

BB Glute Bridges:
165 x 9, 9, 9, 9, 9, 8

Leg Extensions:
105 x 12, 12, 12

Standing Calf Raises: *paused*
100 x 11, 10, 10, 10, 10

Seated Calf Raises: *paused*
2 45s + 25 x 10, 10, 9

Machine Preacher Curls:
90 x 9, 8, 8, 9, 8

Overhead Machine Triceps Extensions:
60 x 8, 8, 8, 8, 8

Twisting Hanging Leg Raises:
BW x 7, 7, 6 (+1)

[TGreggors]

10/20/22
166.6 lbs.

Squat Machine Good Mornings:
Carriage x 10
45/side x 12, 12, 12, 11, 11, 12

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 6, 6, 6, 6, 6

Close Grip Pulldowns:
120 x 6, 6, 6, 6, 7

Reverse Hyperextensions:
BW x 11, 11, 11, 11, 11, 10

Leg Extensions:
75 x 19, 19, 19, 19, 19, 19

HS Rear Delt Flies:
100 x 8
80 x 7, 7
75 x 9, 9

Abductor Machine:
60 x 20, 20, 20

Standing Calf Raises: *paused*
80 x 14, 14

Machine Crunches:
45 + 10 x 15, 15, 15

[TGreggors]

10/22/22
165.6 lbs.

Plate-Loaded Squat Machine:
BW x 10
45/side x 15, 15, 15, 16, 15

DB Floor Presses: *paused*
45s x 10
80s x 6, 6, 6, 6, 7, 6

BB Glute Bridges:
165 x 9, 9, 9, 9, 8, 8

Neutral Grip Pullups: *dead-hang*
BW x 12, 12, 10, 11, 10

Leg Extensions:
105 x 13, 13, 13

DB Hammer Curls:
40s x 10, 10, 10, 10, 10

Triceps Pushdowns:
45 x 8, 8

Twisting Hanging Leg Raises:
BW x 8, 6, 6

Standing Calf Raises: *paused*
100 x 13, 12, 12

[TGreggors]

10/24/22
166.8 lbs.

Smith Machine Good Mornings:
95 x 10
115 x 6, 6, 6, 6, 6

HS Incline Presses:
45/side x 10
45 + 35/side x 8, 8, 8, 8, 8, 7

HS High Grip Rows:
45/side x 16
45 + 25/side x 8, 8, 8, 8

Triceps Pushdowns: *straight bar*
45 x 16, 15, 15

Supinating DB Curls:
35s x 15, 15, 15

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

Leg Extensions:
75 x 19, 19, 19, 19, 19, 19

Machine Lateral Raises:
80 x 8, 8, 8, 8, 8

Machine Incline Curls:
90 x 9, 9, 10

Machine Crunches:
45 + 10 x 15, 15, 15

[TGreggors]

10/25/22
168.2 lbs.

Arsenal Chest Flies:
Carriage x 10
45/side x 9, 9, 9

Lat Prayers:
50 x 9, 9

Pendulum Squats:
Carriage x 10
45 + 10 x 9, 9, 9, 9, 9

BB Glute Bridges:
165 x 10, 9, 9, 8, 8, 8

Leg Extensions:
105 x 13, 13, 13

Standing Calf Raises: *paused*
120 x 7, 6, 7, 6, 6

Seated Calf Raises: *paused*
2 45s + 25 x 10, 10, 10

Machine Preacher Curls:
90 x 9, 9, 9, 8, 8

Overhead Machine Triceps Extensions:
60 x 9, 9, 8, 8, 8

Twisting Hanging Leg Raises:
BW x 6, 6, 5(+1)

[TGreggors]

10/27/22
167 lbs.

Smith Machine Good Mornings:
95 x 10
105 x 8, 8, 8, 7, 7, 7

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 6, 6, 6, 6

Close Grip Pulldowns:
120 x 7, 7, 7, 7, 7

Back Extensions:
25 x 7, 7, 7, 7, 6, 6

Leg Extensions:
75 x 20, 20, 20, 20, 20, 20

HS Rear Delt Flies:
75 x 10, 10, 10, 10, 10

Abductor Machine:
70 x 15, 15, 14.5

Standing Calf Raises: *paused*
80 x 15, 14

Machine Crunches:
45 + 10 x 10, 9, 9

[TGreggors]

10/28/22
167.0 lbs.

Plate-Loaded Squat Machine:
BW x 10
45 + 25/side x 10, 10, 9, 9, 8

DB Floor Presses: *paused*
45s x 10
80s x 7, 7, 7, 6, 6, 6

BB Glute Bridges:
165 x 9, 9, 7, 6, 6, 6

Neutral Grip Pullups: *dead-hang*
BW x 12, 11, 11, 11, 11

Leg Extensions:
105 x 14, 13, 13

DB Hammer Curls:
40s x 11, 10, 10, 10, 10

Triceps Pushdowns:
45 x 9, 8.5

Twisting Hanging Leg Raises:
BW x 7, 6, 6

Standing Calf Raises: *paused*
100 x 13, 13, 12

[TGreggors]

10/31/22
167.4 lbs.

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

HS Incline Presses:
45/side x 10
45 + 35/side x 8, 8, 8, 8, 8, 8

HS High Grip Rows:
45 + 25/side x 9, 9, 9, 8, 8

Triceps Pushdowns: *straight bar*
55 x 12, 12, 11

Supinating DB Curls:
40s x 10, 10, 9

Lying Leg Curls:
80 x 15, 15, 15, 15, 15

Leg Extensions:
90 x 15, 15, 14, 14, 14, 15

Machine Lateral Raises:
80 x 8, 8, 8, 8, 9

Machine Incline Curls:
90 x 10, 10, 10

Machine Crunches:
45 + 25 x 10, 10, 10

[TGreggors]

11/1/22
166.4 lbs.

Arsenal Chest Flies:
Carriage x 10
45/side x 10, 9, 9

Lat Prayers:
50 x 10, 9

Pendulum Squats:
Carriage x 10
45 + 10 x 10, 10, 9, 9, 9

BB Glute Bridges:
165 x 9, 9, 8.5, 8, 7, 7

Leg Extensions:
105 x 14, 14, 14

Standing Calf Raises: *paused*
120 x 7, 7, 7, 7, 7

Seated Calf Raises: *paused*
2 45s + 25 x 11, 10, 10

Machine Preacher Curls:
90 x 9, 9, 9, 8, 8.75

Machine Triceps Extensions:
50 x 8, 8, 8, 8, 9

Twisting Hanging Leg Raises:
BW x 7, 6, 6(+1)

[TGreggors]

11/3/22
166.6 lbs.

High Bar Good Mornings:
95 x 10
105 x 8, 8, 8, 8

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 6, 6, 6, 6

Close Grip Pulldowns:
120 x 8, 8, 8

Back Extensions:
25 x 8, 8, 8, 7

Leg Extensions:
90 x 15, 15, 15, 15

HS Rear Delt Flies:
75 x 11, 10, 11

Abductor Machine:
70 x 16, 16, 15

Standing Calf Raises: *paused*
80 x 16, 14

Machine Crunches:
45 + 25 x 11, 11, 11

First session of the deload week.

[TGreggors]

11/4/22
167.8 lbs.

Hack Squats:
Carriage x 10
45 + 25/side x 9, 8, 8

DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 7, 7

BB Glute Bridges:
165 x 9, 7, 7, 7.25

Neutral Grip Pullups: *dead-hang*
BW x 13, 13, 12

Leg Extensions:
105 x 14, 15, 13

DB Hammer Curls:
40s x 12, 11, 11

Triceps Pushdowns:
45 x 9, 9

Twisting Hanging Leg Raises:
BW x 7, 6, 6

Standing Calf Raises: *paused*
100 x 15, 13, 13

[TGreggors]

11/7/22
167.8 lbs.

Smith Machine Good Mornings:
95 x 10
115 x 7, 7, 7

HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 8, 9

HS High Grip Rows:
45 + 25/side x 10, 10, 10

Triceps Pushdowns: *straight bar*
55 x 12, 12, 12

Supinating DB Curls:
40s x 10, 10, 10

Seated Leg Curls:
70 x 14
90 x 12, 10

Leg Extensions:
90 x 16, 16, 16, 16

Machine Lateral Raises:
80 x 9, 9, 9

Machine Incline Curls:
90 x 11, 10, 10

Machine Crunches:
45 + 25 x 12, 12, 11

[TGreggors]

11/8/22
167.8 lbs.

Arsenal Chest Flies:
Carriage x 10
45/side x 10, 10, 10

Lat Prayers:
50 x 11, 10

Pendulum Squats:
Carriage x 10
45 + 10 x 10, 11, 10

BB Glute Bridges:
165 x 9, 9, 8, 7

Leg Extensions:
105 x 16, 15, 15

Standing Calf Raises: *paused*
120 x 8, 8, 7, 7, 7

Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 11

Machine Preacher Curls:
90 x 10, 8, 9

Overhead Rope Triceps Extensions:
70 x 8, 7, 7

Twisting Hanging Leg Raises:
BW x 7, 6, 6

[TGreggors]

11/10/22
168 lbs.

Smith Machine Good Mornings:
95 x 10
105 x 8, 8, 8, 8, 7, 8

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 7, 6, 6, 6

Close Grip Pulldowns:
120 x 8, 8, 8, 8, 8

Back Extensions:
25 x 8, 8, 8, 7, 7, 7

Leg Extensions:
90 x 15, 15, 16, 15, 15, 16

HS Rear Delt Flies:
75 x 11, 11, 11, 11, 10

Abductor Machine:
70 x 16, 16, 16

Standing Calf Raises: *paused*
80 x 16, 15

Machine Crunches:
45 + 25 x 12, 12, 12

[TGreggors]

11/11/22
167.4 lbs.

Hack Squats:
Carriage x 10
45 + 25/side x 9, 9, 9, 9, 9

DB Floor Presses: *paused*
45s x 10
80s x 7, 7, 7, 7, 7, 6

BB Glute Bridges:
165 x 9, 9, 8, 8, 8, 7.5

Neutral Grip Pullups: *dead-hang*
BW x 12, 12, 11, 10, 11

Leg Extensions:
105 x 13, 13, 13

DB Hammer Curls:
40s x 11, 11, 11, 10, 10

Triceps Pushdowns:
45 x 9, 10

Twisting Hanging Leg Raises:
BW x 7, 7, 6

Standing Calf Raises: *paused*
100 x 14, 14, 14

[TGreggors]

11/14/22
167.2 lbs.

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

HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 8, 8, 8, 8

HS High Grip Rows:
45 + 25/side x 9, 9, 9, 9, 8

Triceps Pushdowns: *straight bar*
55 x 12, 12, 12

Supinating DB Curls:
40s x 11, 10, 10

Seated Leg Curls:
90 x 13, 12, 11, 11, 10

Leg Extensions:
90 x 16, 16, 16, 16, 16, 16

Machine Lateral Raises:
80 x 9, 9, 8, 8, 8

Machine Incline Curls:
90 x 11, 11, 10

Machine Crunches:
45 + 25 x 13, 12, 12

[TGreggors]

11/15/22
167.8 lbs.

Arsenal Chest Flies:
Carriage x 10
45/side x 10, 10, 11

Lat Prayers:
50 x 11, 10

Pendulum Squats:
Carriage x 10
45 + 10 x 10, 10, 10, 10, 10

BB Glute Bridges:
165 x 9, 7, 7, 7, 7, 7

Leg Extensions:
105 x 15, 14, 14

Standing Calf Raises: *paused*
120 x 8, 8, 8, 8, 8, 8

Seated Calf Raises: *paused*
2 45s + 25 x 11, 11, 11

Machine Preacher Curls:
90 x 9, 9, 9, 9, 8

Overhead Rope Triceps Extensions:
60 x 10, 9, 9, 9, 8

Twisting Hanging Leg Raises:
BW x 7, 7, 6 (+1)

[TGreggors]

11/17/22
167 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 8, 8, 8, 8, 8

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 7, 7, 6, 6

Close Grip Pulldowns:
120 x 9, 9, 8, 8, 8

Back Extensions:
25 x 8, 8, 8, 8, 7, 7

Leg Extensions:
90 x 16, 16, 16, 16, 16, 16

HS Rear Delt Flies:
75 x 11, 11, 11, 11, 11

Abductor Machine:
70 x 17, 17, 17

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

Machine Crunches:
45 + 25 x 13, 13, 12

[TGreggors]

11/18/22
167 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 9

DB Floor Presses: *paused*
45s x 10
80s x 7, 7, 7, 7, 7, 7

BB Glute Bridges:
165 x 9

BB Hip Thrusts:
165 x 6, 6, 6, 6, 6

Neutral Grip Pullups: *dead-hang*
BW x 12, 11, 11, 11, 11

Leg Extensions:
105 x 16, 15, 15

DB Hammer Curls:
40s x 11, 11, 11, 11, 11

Triceps Pushdowns:
45 x 10, 10

Twisting Hanging Leg Raises:
BW x 7, 7, 6(+1)

Standing Calf Raises: *paused*
100 x 15, 14, 14

[TGreggors]

11/21/22
165.8 lbs.

Smith Machine Good Mornings:
95 x 10
115 x 7, 7, 7, 7, 7

HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 9, 8, 8, 8

HS High Grip Rows:
45 + 25/side x 9, 9, 9, 9, 9

Triceps Pushdowns: *straight bar*
55 x 13
100 x 8, 90 x 11 *alternative cable machine*

Supinating DB Curls:
40s x 12, 11, 10

Seated Leg Curls:
90 x 13, 12, 12, 11, 11

Leg Extensions:
90 x 17, 17, 17, 17, 17, 17

Machine Lateral Raises:
80 x 9, 9, 9, 9, 8

Machine Incline Curls:
90 x 12, 11, 11

Cable Crunches:
110 x 17, 17, 16.25

[TGreggors]

11/22/22
167.4 lbs.

Machine Chest Flies:
70 x 10
110 x 8, 8, 8

Lat Prayers:
50 x 11, 11

Pendulum Squats:
Carriage x 10
45 + 10 x 11, 11, 10, 10, 10

BB Hip Thrusts:
165 x 6
145 x 8, 8, 7, 7, 6

Leg Extensions:
105 x 15, 15, 15

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

Seated Calf Raises: *paused*
2 45s + 25 x 12, 11, 11

Machine Preacher Curls:
90 x 9, 9, 9, 9, 9

Overhead Rope Triceps Extensions:
60 x 10, 10, 10, 9, 9

Twisting Hanging Leg Raises:
BW x 7, 7, 6 (+1)

[TGreggors]

11/24/22
167.4 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 9, 9, 8, 8, 8, 9

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 7, 6, 5, 6

Close Grip Pulldowns:
120 x 9, 9, 9, 9, 8

Back Extensions:
25 x 8, 8, 8, 8, 8, 7

Leg Extensions:
90 x 18, 18, 17, 17, 17, 17

HS Rear Delt Flies:
75 x 12, 12, 11, 12, 12

Abductor Machine:
70 x 18, 18, 17

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

Cable Crunches:
110 x 18, 18, 16

[TGreggors]

11/25/22
168.2 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 10, 10, 10, 10, 10

DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 7, 7, 7

BB Hip Thrusts:
145 x 8, 8, 8, 7, 7, 7

Neutral Grip Pullups: *dead-hang*
BW x 12, 12, 12, 11, 11

Leg Extensions:
9 x 14, 12, 13 *alternative machine*

DB Hammer Curls:
40s x 8, 6
35s x 9, 9, 8

Triceps Pushdowns:
5 x 8, 9 *alternative machine*

Twisting Roman Chair Leg Raises:
BW x 5, 5, 5 (+1)

Machine Calf Raises: *paused*
135 x 18
165 x 11, 12 *alternative machine*

[TGreggors]

11/28/22
165.8 lbs.

Smith Machine Good Mornings:
85 x 10
115 x 8, 7, 7, 7, 7

HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 9, 9, 8, 8

HS High Grip Rows:
45 + 25/side x 10, 10, 10, 10, 9

Triceps Pushdowns: *straight bar*
55 x 13, 12, 11

Supinating DB Curls:
40s x 12, 11, 10

Seated Leg Curls:
90 x 13, 13, 12, 12, 12

Leg Extensions:
90 x 18, 18, 17, 17, 17, 17

Machine Lateral Raises:
80 x 9, 9, 9, 9, 9

Machine Incline Curls:
90 x 12, 12, 12

Cable Crunches:
110 x 18, 18, 18

[TGreggors]

11/29/22
166.8 lbs.

Machine Chest Flies:
70 x 10
100 x 9
110 x 8, 9

Lat Prayers:
50 x 12, 11

Pendulum Squats:
Carriage x 10
45 + 25 x 6, 6, 6, 6, 6

BB Hip Thrusts:
165 x 6
145 x 7, 7, 7, 7, 7, 7

Leg Extensions:
105 x 15, 15, 16

Standing Calf Raises: *paused*
120 x 9, 9, 9, 9, 9

Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 11

Machine Preacher Curls:
90 x 10, 9, 9, 9, 9

Overhead Rope Triceps Extensions:
60 x 10, 10, 10, 10, 10

Twisting Roman Chair Leg Raises:
BW x 6, 5(+1), 5(+0.5)

[TGreggors]

12/1/22
167.4 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 9, 9, 9, 9, 8, 8

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 7, 7, 7, 7, 7

Close Grip Pulldowns:
120 x 9, 9, 9, 9, 9

Back Extensions:
25 x 8, 8, 8, 8, 8, 8

Leg Extensions:
90 x 18, 18, 18, 18, 18, 17

HS Rear Delt Flies:
75 x 13, 13, 13, 12, 13

Abductor Machine:
70 x 18, 18, 18

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

Cable Crunches:
110 x 18, 18, 19

[TGreggors]

12/2/22
166.4 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 11, 11, 11, 11, 10

DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 7, 7, 7

BB Hip Thrusts:
145 x 8, 8, 8, 8, 8, 7

Neutral Grip Pullups: *dead-hang*
BW x 12, 12, 12, 12, 11

Leg Extensions:
120 x 10, 10, 10

DB Hammer Curls:
40s x 12, 12, 11, 11, 11

Triceps Pushdowns:
45 x 11, 11

Twisting Roman Chair Leg Raises:
BW x 6(+1), 5(+1), 5(+1.25

Standing Calf Raises: *paused*
100 x 15, 15, 15

[TGreggors]

12/4/22
165 lbs.

Smith Machine Good Mornings:
85 x 10
115 x 8, 8, 8, 8, 8

HS Incline Presses:
45/side x 10
45 + 35/side x 9, 9, 9, 9, 9, 9

HS High Grip Rows:
45 + 25/side x 10, 10, 10, 10, 10

Triceps Pushdowns: *straight bar*
90 x 12, 12, 12 *alternative cable*

Supinating DB Curls:
40s x 12, 11, 11

Seated Leg Curls:
90 x 13, 13, 13, 13, 13

Leg Extensions:
90 x 18, 18, 18, 18, 18, 18

Machine Lateral Raises:
80 x 10, 10, 9, 9, 9

Machine Incline Curls:
90 x 13, 13, 12

Cable Crunches:
110 x 19, 19, 19