TGreggors' Second Training Log

[TGreggors]

3/20/23
166.2 lbs.

Machine Chest Flies:
70 x 10
10th hole from top x 9, 9, 10

Lat Pullovers:
60 x 12, 11

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

BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9

Leg Extensions: *new machine*
110 x 13, 12, 12

Machine Leg Press Calf Raises: *paused*
230 x 7, 7, 7, 7, 7

Seated Calf Raises: *paused*
3 45s x 9, 8, 9

Barbell Curls:
90 x 7, 7, 7, 7, 7

Triceps Extension Machine:
70 x 10, 10, 10, 10, 10

Decline Leg Raises:
BW x 16, 16, 15

[TGreggors]

3/21/23
167.0 lbs.

High Bar Good Mornings:
85 x 10
105 x 10, 9, 8, 9

Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8

Wider Neutral Grip Pulldowns:
140 x 10, 10, 9

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

Leg Extensions: *new machine*
90 x 15, 14, 14, 15

Standing Face Pulls:
60 x 10, 10, 10

Abductor Machine:
80 x 16, 16, 17

Machine Leg Press Calf Raises: *paused*
130 x 18, 17

Twisting Cable Crunches: *back against pole*
110 x 10, 10(+2), 9(+3)

First session of the deload week.

[TGreggors]

3/23/23
168.8 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 11

Machine Chest Presses: *paused*
90 x 10
150 x 9, 9, 9, 9

BB Hip Thrusts:
165 x 10, 10, 10, 9

Lat Pulldowns:
100 x 13, 12, 11.25

Leg Extensions: *new machine*
110 x 15, 14, 15

Preacher Hammer Curls:
50 x 14, 13, 12

Overhead Triceps Extensions:
60 x 9, 9

Decline Leg Raises:
BW x 16, 16, 17

Machine Leg Press Calf Raises: *paused*
210 x 11, 10, 10

[TGreggors]

3/24/23
167 lbs.

High Bar Good Mornings:
85 x 10
125 x 8, 7, 7

Incline Bench Press: *paused*
95 x 10
135 x 12, 11, 10, 10

HS Low Rows:
45/side x 10, 9, 9

Triceps Pushdowns: *straight bar*
65 x 10, 11, 10

Cable Curls:
90 x 12, 12, 12

Seated Leg Curls:
110 x 13, 12, 13

Leg Extensions: *new machine*
90 x 15, 15, 15, 15

Arsenal Lateral Raises:
50 x 10, 10, 10

Machine Incline Curls:
120 x 12, 12, 13

Twisting Cable Crunches:
65 x 8(+2), 7, 7(+2)

[TGreggors]

3/27/23
168.2 lbs.

Machine Chest Flies:
70 x 10
10th hole from top x 11, 11, 11

Lat Pullovers:
60 x 12, 1

Pendulum Squats:
Carriage x 10
45 + 35 x 6, 6, 7

BB Hip Thrusts:
165 x 10, 10, 10, 10

Leg Extensions:
110 x 15, 15, 15

Machine Leg Press Calf Raises: *paused*
230 x 8, 8, 8, 8, 8

Seated Calf Raises: *paused*
3 45s x 9, 9, 9

Barbell Curls:
90 x 8, 8, 8

Triceps Extension Machine:
70 x 11, 10, 11

Decline Leg Raises:
BW x 17, 16, 17

[TGreggors]

3/29/23
168.2 lbs.

High Bar Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9, 9

Incline Bench Press: *paused*
95 x 10
145 x 8, 8, 8, 8, 8

Wider Neutral Grip Pulldowns:
140 x 10, 10, 10, 10, 10

Back Extensions:
25 x 9, 9, 8, 8, 8, 9

Leg Extensions: *new machine*
90 x 15, 15, 15, 15, 15, 15

Standing Face Pulls:
60 x 9, 9, 9, 9, 9

Abductor Machine:
80 x 20, 19, 19

Machine Leg Press Calf Raises: *paused*
130 x 19, 19

Twisting Cable Crunches: *back against pole*
65 x 8, 8, 8(+1)

Back from the deload.

[TGreggors]

3/30/23
168.2 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 11

Machine Chest Presses: *paused*
90 x 10
150 x 9, 9, 9, 9, 9, 9

BB Hip Thrusts:
165 x 10, 10, 9, 9, 9, 9

Lat Pulldowns:
100 x 12, 12, 12, 12, 12

Leg Extensions:
110 x 15, 14, 13

Preacher Hammer Curls:
50 x 12, 12, 11, 11, 11

Overhead Triceps Extensions:
60 x 9, 9

Ab Wheel:
BW x 11, 11, 10

Machine Leg Press Calf Raises: *paused*
210 x 11, 11, 11

[TGreggors]

4/1/23
167.8 lbs.

High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 6

Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 10, 10, 10

HS Low Rows:
45/side x 9, 9, 9, 9, 9

Triceps Pushdowns: *rope*
45 x 9, 9, 8

Cable Curls:
90 x 13, 13, 12

Seated Leg Curls:
110 x 12, 12, 11, 11, 11

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

Arsenal Lateral Raises:
50 x 10, 9, 9, 10, 9

Machine Incline Curls:
120 x 13
130 x 8, 8

Twisting Cable Crunches:
65 x 8(+1), 8, 8

[TGreggors]

4/2/23
166.6 lbs.

Machine Chest Flies:
70 x 10
10th hole from top x 12, 12, 13

Lat Pullovers:
60 x 13, 12

Pendulum Squats:
Carriage x 10
45 + 35 x 7, 6, 7, 7, 7

BB Hip Thrusts:
165 x 10, 10, 10, 9, 9, 9

Leg Extensions:
110 x 15, 14, 14

Machine Leg Press Calf Raises: *paused*
230 x 9, 8, 9, 9, 8

Seated Calf Raises: *paused*
3 45s x 10, 9, 9

Barbell Curls:
90 x 8, 8, 7, 7, 7

Triceps Extension Machine:
70 x 11, 11, 11, 11, 10

Ab Wheel:
BW x 11, 11, 11

[TGreggors]

4/4/23
168.4 lbs.

High Bar Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 9

Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 7, 7

Wider Neutral Grip Pulldowns:
140 x 10, 10, 10, 10, 11

Back Extensions:
25 x 10, 10, 8, 9, 9, 8

Leg Extensions: *new machine*
90 x 16, 16, 16, 16, 16, 16

Seated Face Pulls:
30 x 10, 10, 10, 10, 10

Abductor Machine:
80 x 20, 20, 19

Machine Leg Press Calf Raises: *paused*
130 x 20, 20

Twisting Cable Crunches: *back against pole*
65 x 9, 9, 9

[TGreggors]

4/5/23
167.2 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 12

Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 10, 9, 10, 10

BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9

Lat Pulldowns:
100 x 13, 12, 12, 12, 12

Leg Extensions:
110 x 15, 15, 15

Preacher Hammer Curls:
50 x 12, 12, 12, 12, 12

Overhead Triceps Extensions:
60 x 10, 9

Ab Wheel:
BW x 12, 12, 12

Machine Leg Press Calf Raises: *paused*
210 x 12, 12, 12

[TGreggors]

4/7/23
167.2 lbs.

High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 7

Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 9, 9, 9, 9

HS Low Rows:
45/side x 10, 10, 10, 10, 10

Triceps Pushdowns: *rope*
45 x 9, 8, 9

Cable Curls:
90 x 13, 13, 13

Seated Leg Curls:
110 x 12, 12, 12, 12, 11

Leg Extensions:
90 x 17, 17, 17, 16, 16, 16

Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9

Machine Incline Curls:
130 x 9, 9, 8

Twisting Cable Crunches:
65 x 9, 9, 8(+1)

[AsianPepper]

weak

[jessiebu]

4/7/23
167.2 lbs.

High Bar Good Mornings:
85 x 10
125 x 7, 7, 7, 7, 7

Incline Bench Press: *paused*
95 x 10
135 x 11, 10, 9, 9, 9, 9

HS Low Rows:
45/side x 10, 10, 10, 10, 10

Triceps Pushdowns: *rope*
45 x 9, 8, 9

Cable Curls:
90 x 13, 13, 13

Seated Leg Curls:
110 x 12, 12, 12, 12, 11

Leg Extensions:
90 x 17, 17, 17, 16, 16, 16

Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9

Machine Incline Curls:
130 x 9, 9, 8

Twisting Cable Crunches:
65 x 9, 9, 8(+1)

Woah! thanks.

[TGreggors]

weak

Indeed.

[TGreggors]

4/10/23
167.8 lbs.

Machine Chest Flies:
70 x 10
10th hole from top x 13
11th hole from top x 8, 8

Lat Pullovers:
70 x 6
60 x 12

Pendulum Squats:
Carriage x 10
45 + 35 x 7, 7, 7, 7, 7

BB Hip Thrusts:
165 x 10, 10, 9, 9, 9, 8

Leg Extensions:
110 x 16, 15, 15

Machine Leg Press Calf Raises: *paused*
230 x 9, 9, 9, 9, 9

Seated Calf Raises: *paused*
3 45s x 10, 9, 9

Barbell Curls:
90 x 8, 8, 7, 7, 7

Triceps Extension Machine:
70 x 11, 11, 11, 11, 11

Ab Wheel:
BW x 13, 13, 12

[TGreggors]

4/11/23
169.2 lbs.

High Bar Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 10

Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8

Wider Neutral Grip Pulldowns:
150 x 7, 7, 6, 7, 7

Back Extensions:
25 x 10, 8, 8, 8, 8, 8

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

Seated Face Pulls:
30 x 11, 11, 10, 11, 11

Abductor Machine:
80 x 20, 20, 20

Machine Leg Press Calf Raises: *paused*
130 x 20, 20

Twisting Cable Crunches: *back against pole*
65 x 9, 9, 9(+1)

[TGreggors]

4/13/23
167.2 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 12, 12, 12, 12, 13

Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 10, 10, 10, 10

BB Hip Thrusts:
165 x 9, 9, 9, 9, 9, 9

Lat Pulldowns:
120 x 8, 8, 8, 8, 8

Leg Extensions: *new machine*
130 x 9, 9, 9

Preacher Hammer Curl Machine:
50 x 13, 12, 12, 12, 12

Overhead Triceps Extensions:
60 x 10, 10

Ab Wheel:
BW x 13, 13, 12

Machine Leg Press Calf Raises: *paused*
210 x 13, 12, 12

[TGreggors]

4/14/23
169.2 lbs.

High Bar Good Mornings:
85 x 10
125 x 8, 8, 7, 7, 7

Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 10, 10, 10, 10

HS Low Rows:
45/side x 11, 11, 11, 11, 11

Triceps Pushdowns: *rope*
45 x 9, 9, 9

Cable Curls:
90 x 14, 14, 14

Seated Leg Curls:
110 x 12, 12, 12, 9, 9

Leg Extensions:
90 x 18, 17, 17, 14, 13, 13

Arsenal Lateral Raises:
50 x 10, 10, 10, 9, 9

Machine Incline Curls:
130 x 9, 9, 9

Twisting Cable Crunches:
65 x 9, 9(+1), 9

[TGreggors]

4/17/23
168.8 lbs.

DB Chest Flyes:
15s x 10
25s x 8, 7
20s x 15

DB Pullovers:
30s x 8, 8

Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 7, 7, 7

BB Hip Thrusts:
165 x 10, 9, 9, 9, 9, 9

Leg Extensions:
130 x 10, 10, 10

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

Seated Calf Raises: *paused*
3 45s x 10, 10, 10

Barbell Curls:
90 x 8, 8, 8, 7, 7

DB Skullcrushers:
20s x 9, 9, 8, 8, 8

Ab Wheel:
BW x 13, 13, 13

[TGreggors]

4/18/23
168.2 lbs.

High Bar Good Mornings:
85 x 10
105 x 11, 10, 11, 11, 11, 11

Incline Bench Press: *paused*
95 x 10
145 x 9, 9, 8, 8, 8

Wider Neutral Grip Pulldowns:
150 x 7, 7, 7, 7, 7

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

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

Seated Face Pulls:
30 x 11, 11, 11, 11, 11

Abductor Machine:
80 x 20, 20, 21

Machine Leg Press Calf Raises: *paused*
150 x 15, 15

Twisting Cable Crunches: *back against pole*
65 x 10, 10, 9(+2)

[TGreggors]

4/20/23
169.2 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 8, 8, 8, 8, 8

Machine Chest Presses: *paused*
90 x 10
150 x 10, 10, 11, 10, 10, 10

BB Hip Thrusts:
165 x 10, 10, 10, 9, 9, 9

Lat Pulldowns:
120 x 9, 9, 9, 9, 9

Leg Extensions:
130 x 11, 10, 10

Preacher Hammer Curl Machine:
70 x 8, 8, 8, 8, 8

Overhead Triceps Extension Machine:
60 x 11, 10

Ab Wheel:
BW x 14, 14, 14

Machine Leg Press Calf Raises: *paused*
210 x 13, 12, 13

[TGreggors]

4/21/23
167.6 lbs.

High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 7, 7

Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 10, 10, 9

HS Low Rows:
45/side x 12, 12, 12, 12, 12

Triceps Pushdowns: *rope*
45 x 10, 10, 9

Cable Curls:
90 x 15, 15, 14

Lying Leg Curls:
60 x 12, 12, 12, 12, 12

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

Arsenal Lateral Raises:
50 x 10, 10, 10, 10, 10

Machine Incline Curls:
130 x 10

Incline DB Curls:
25s x 10, 11

Twisting Cable Crunches:
65 x 10, 10, 10(+2)

[TGreggors]

4/24/23
168.2 lbs.

DB Chest Flyes:
15s x 10
20s x 17
25x 8, 8

DB Pullovers:
30s x 9, 9

Pendulum Squats:
Carriage x 10
45 + 35 x 8, 8, 8, 8, 8

BB Hip Thrusts:
165 x 10, 10, 10, 10, 9, 9

Leg Extensions:
130 x 11, 11, 10.25

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

Seated Calf Raises: *paused*
3 45s x 11, 10, 10

Barbell Curls:
90 x 8, 8, 8, 8, 7

DB Skullcrushers:
20s x 10, 10, 9, 9, 9

Ab Wheel:
BW x 15, 15, 14

[TGreggors]

4/25/23
166.6 lbs.

High Bar Good Mornings:
85 x 10
105 x 11, 11, 11, 11, 11, 11

Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8

Wider Neutral Grip Pulldowns:
150 x 8, 7, 7, 7, 7

Back Extensions:
25 x 10, 8, 7, 7, 7, 7

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

Seated Face Pulls:
30 x 12, 11, 11, 11, 10

Abductor Machine:
90 x 10
85 x 15, 16

Machine Leg Press Calf Raises: *paused*
150 x 16, 16

Twisting Cable Crunches: *back against pole*
65 x 11, 10(+1), 10(+1)

[TGreggors]

4/27/23
167 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 9, 8, 8, 8, 8

Machine Chest Presses: *paused*
90 x 10
170 x 6, 7, 7, 7, 6, 7

BB Hip Thrusts:
165 x 10, 10, 10, 10, 10, 10

Lat Pulldowns:
120 x 10, 10, 9, 9, 9

Leg Extensions:
130 x 11, 11, 10

Preacher Hammer Curl Machine:
70 x 9, 8, 8, 8, 8

Overhead Triceps Extension Machine:
60 x 11, 11

Ab Wheel:
BW x 15, 15, 15

Machine Leg Press Calf Raises: *paused*
210 x 14, 13, 13

[TGreggors]

4/28/23
167 lbs.

High Bar Good Mornings:
85 x 10
125 x 8, 8, 8, 8, 6

Incline Bench Press: *paused*
95 x 10
135 x 11, 11, 11, 9, 9, 9

HS Low Rows:
45/side x 13, 13, 12, 12, 12

Triceps Pushdowns: *rope*
45 x 10, 10, 10

Cable Curls:
90 x 15, 15, 15

Lying Leg Curls:
60 x 13
75 x 8, 8, 8, 8

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

Arsenal Lateral Raises:
50 x 11, 10, 10, 10, 10

Incline DB Curls:
25s x 11, 11, 10

Twisting Cable Crunches:
65 x 11, 11
75 x 6(+3)

[TGreggors]

5/1/23
167.8 lbs.

DB Chest Flyes:
15s x 10
25s x 8, 8, 8

DB Pullovers:
30s x 10, 10

Pendulum Squats:
Carriage x 10
45 + 35 x 9, 8, 7, 6, 6

BB Hip Thrusts:
165 x 10, 10, 10, 10, 10, 10

Leg Extensions:
130 x 11, 11, 11

Machine Leg Press Calf Raises: *paused*
230 x 10, 10, 10, 10, 10

Seated Calf Raises: *paused*
3 45s x 11, 11, 10

Barbell Curls:
90 x 8, 8, 8, 8, 8

DB Skullcrushers:
20s x 10, 10, 10, 10, 9

Ab Wheel:
BW x 16, 15, 15

[TGreggors]

5/2/23
167.8 lbs.

High Bar Good Mornings:
85 x 10
105 x 12, 12, 11, 11, 12, 11

Incline Bench Press: *paused*
95 x 10
145 x 9, 8, 8, 8, 8

Wider Neutral Grip Pulldowns:
150 x 10, 8, 8, 8, 8

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

Leg Extensions:
90 x 18, 18, 18, 18, 18, 19

Seated Face Pulls:
30 x 12, 12, 12, 12, 12

Abductor Machine:
85 x 16, 16, 16

Machine Leg Press Calf Raises: *paused*
150 x 17, 17

Twisting Cable Crunches: *back against pole*
75 x 7, 7, 6(+3)

[TGreggors]

5/4/23
169.2 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 9, 9, 9, 8, 8

Machine Chest Presses: *paused*
90 x 10
170 x 7, 7, 7, 6, 7, 7

BB Hip Thrusts:
185 x 6, 6, 6, 6, 6, 6

Lat Pulldowns:
120 x 10, 10, 10, 10, 9

Leg Extensions:
130 x 12, 12, 11

Preacher Hammer Curl Machine:
70 x 9, 9, 8, 8, 8

Overhead Triceps Extension Machine:
60 x 11, 12

Ab Wheel:
BW x 16, 16, 15

Machine Leg Press Calf Raises: *paused*
210 x 14, 13, 13