TGreggors' Second Training Log

[TGreggors]

Just now looking back and seeing that I miswrote the reps/weight for the incline bench on 5/31. Was 140x5x10

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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)

[TGreggors]

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

[TGreggors]

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)

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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.

[TGreggors]

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.

[TGreggors]

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.

[TGreggors]

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.

[JerG]

Happy belated birthday bro. Congrats on the 405 box squat.

[TGreggors]

Happy belated birthday bro. Congrats on the 405 box squat.

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

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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

[TGreggors]

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