TGreggors' Second Training Log

[TGreggors]

5/5/23
167 lbs.

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

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

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

Triceps Pushdowns: *rope*
45 x 11, 11, 11

Cable Curls:
90 x 16, 16, 16

Lying Leg Curls:
75 x 9, 8, 8, 9, 8

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

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

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

Twisting Cable Crunches:
75 x 7, 7, 7(+1)

[TGreggors]

5/8/23
167.8 lbs.

DB Chest Flyes:
15s x 10
25s x 9, 8, 8

DB Pullovers:
30s x 11, 11

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

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

Leg Extensions:
130 x 12, 12, 12

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

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

Barbell Curls:
90 x 9, 9, 8, 8, 8

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

Ab Wheel:
BW x 17, 16, 16

[TGreggors]

5/9/23
167.8 lbs.

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

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

Wider Neutral Grip Pulldowns:
150 x 10, 9, 8, 9, 9

Back Extensions:
25 x 11, 10, 10, 10, 9, 10

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

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

Abductor Machine:
85 x 17, 17, 16

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

Twisting Cable Crunches: *back against pole*
75 x 8, 7(+1), 7(+1)

[TGreggors]

5/11/23
167.8 lbs.

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

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

BB Hip Thrusts:
185 x 7, 7, 6, 6, 6, 7

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

Leg Extensions:
130 x 13, 12, 13

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

Overhead Triceps Extension Machine:
60 x 11, 11

Ab Wheel:
BW x 17, 17, 17

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

[TGreggors]

5/12/23
167.8 lbs.

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

High Incline DB Presses: *paused*
45s x 10
65s x 8
60s x 8, 8, 8, 8, 8

HS Low Rows:
45/side x 13, 13

Machine Chest Supported Rows:
80 x 12, 100 x 9, 10

Triceps Pushdowns: *rope*
45 x 12, 11, 12

Cable Curls:
90 x 12, 12, 11

Lying Leg Curls:
75 x 9, 9, 9, 9, 9

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

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

Incline DB Curls:
25s x 12, 12, 12

Twisting Cable Crunches:
75 x 8, 8, 7(+3)

Implementing high incline presses for some exercise variation. Hoping to get more tension on the anterior delts and a novel stimulus for the upper chest.

[TGreggors]

5/15/23
169 lbs.

DB Chest Flyes:
15s x 10
25s x 9, 9, 9

DB Pullovers:
30s x 12, 12

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

BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 6

Leg Extensions:
130 x 13, 13, 13

Machine Leg Press Calf Raises: *paused*
250 x 6, 6, 6, 7, 7

Seated Calf Raises: *paused*
3 45s x 11, 9, 9

Barbell Curls:
90 x 9, 9, 8, 8, 8

DB Skullcrushers:
20s x 11, 11, 10, 10, 10

Ab Wheel:
BW x 18, 18, 17

[TGreggors]

5/16/23
167.6 lbs.

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

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

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

Back Extensions:
25 x 11, 10, 10, 10, 10, 10

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

Seated Face Pulls:
40 x 9, 9, 9, 10, 11

Abductor Machine:
85 x 17, 17, 18

Machine Leg Press Calf Raises: *paused*
150 x 18, 18

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

[TGreggors]

5/18/23
167.8 lbs.

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

Hack Squats: *paused*
45 + 10/side x 8, 8, 8, 8

Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 7, 7, 7

BB Hip Thrusts:
185 x 7, 7, 7, 7, 7, 7

Lat Pulldowns:
120 x 11, 10, 10, 10, 10

Leg Extensions:
130 x 14, 13, 13

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

Overhead Triceps Extension Machine:
60 x 10, 11

Ab Wheel:
BW x 18, 18, 18

Machine Leg Press Calf Raises: *paused*
210 x 15, 14, 14

[TGreggors]

5/19/23
166.8 lbs.

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

High Incline DB Presses: *paused*
45s x 10
60s x 9, 8, 8, 8, 8, 8

Machine Chest Supported Rows:
100 x 11, 11, 10, 11, 12

Triceps Pushdowns: *rope*
45 x 12, 12, 12

Cable Curls:
100 x 13, 12, 12

Lying Leg Curls:
75 x 10, 10, 10, 10, 10

Leg Extensions:
90 x 20, 20, 19, 19, 19, 19

Arsenal Lateral Raises:
50 x 11

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

Incline DB Curls:
25s x 13, 12, 12

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

[TGreggors]

5/22/23
167.4 lbs.

DB Chest Flyes:
15s x 10
25s x 10, 9, 9

DB Pullovers:
30s x 13, 12

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

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

Leg Extensions:
130 x 14, 14, 14

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

Seated Calf Raises: *paused*
3 45s x 11, 11, 12

Barbell Curls:
90 x 9, 9, 9, 8, 8

DB Skullcrushers:
20s x 11, 11, 11, 11, 10

Ab Wheel:
BW x 19, 19

Ab Wheel: *from elevation*
BW x 11

Did my squats after hip thrusts this time around, which I attribute to my diminished performance.

[TGreggors]

5/23/23
167.4 lbs.

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

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

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

Back Extensions:
25 x 11, 11, 11, 10, 11, 10

Leg Extensions:
90 x 20, 20, 20, 20, 20, 20

Machine Rear Delt Flyes:
105 x 9, 10, 10, 10, 11

Abductor Machine:
85 x 18, 18, 19

Machine Leg Press Calf Raises: *paused*
150 x 18, 19

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

[TGreggors]

5/25/23
167.0 lbs.

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

Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 8, 7, 7

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

Lat Pulldowns:
120 x 11, 11, 11, 11, 11

Leg Extensions:
130 x 15, 14, 14

Preacher Hammer Curl Machine:
70 x 10, 10, 9, 9, 9

Overhead Triceps Extension Machine:
60 x 12, 11

Ab Wheel: *from elevation*
BW x 11, 12, 11

Machine Leg Press Calf Raises: *paused*
210 x 15, 15, 14

[TGreggors]

5/26/23
167.0 lbs.

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

High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 8, 8, 8, 8

Machine Chest Supported Rows:
100 x 12, 12, 12, 12, 12

Triceps Pushdowns: *rope*
45 x 14, 14, 14

Cable Curls:
100 x 12, 13, 13

Lying Leg Curls:
75 x 11, 11, 10, 11, 10

Leg Extensions:
110 x 15, 15, 14, 14, 14, 14

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

Incline DB Curls:
30s x 9, 9, 8

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

[TGreggors]

5/29/23
167.0 lbs.

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

DB Pullovers:
35s x 8, 9

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

BB Hip Thrusts:
185 x 8, 8, 8, 8, 8, 8

Leg Extensions:
130 x 15, 15, 14

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

Seated Calf Raises: *paused*
3 45s x 12, 12, 12

Barbell Curls:
90 x 9, 9, 9, 8, 8

DB Skullcrushers:
20s x 11, 11, 11, 10, 10

Ab Wheel: *from elevation*
BW x 12, 12, 12

[TGreggors]

5/30/23
167.0 lbs.

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

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

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

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

Leg Extensions:
110 x 16, 16, 15, 16

Machine Rear Delt Flyes:
105 x 12, 12, 11

Abductor Machine:
85 x 20, 18, 19

Machine Leg Press Calf Raises: *paused*
150 x 20, 18

Twisting Cable Crunches: *back against pole*
75 x 10, 9 (+1), 9(+1)

First session of deload week.

[TGreggors]

6/1/23
169.0 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 10

Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 8, 8

BB Hip Thrusts:
185 x 9, 9, 8, 8

Lat Pulldowns:
120 x 13, 13, 12

Leg Extensions:
130 x 15, 15, 15

Preacher Hammer Curl Machine:
70 x 10, 10, 9

Overhead Triceps Extension Machine:
60 x 12, 12

Ab Wheel: *from elevation*
BW x 13, 13, 12

Machine Leg Press Calf Raises: *paused*
210 x 16, 15, 15

[TGreggors]

6/2/23
167.8 lbs.

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

High Incline DB Presses: *paused*
45s x 10
60s x 10, 9, 9, 9

Machine Chest Supported Rows:
100 x 13, 13, 13

Triceps Pushdowns: *rope*
45 x 15, 15, 14

Cable Curls:
100 x 13, 13, 13

Lying Leg Curls:
75 x 12, 12, 11

Leg Extensions:
110 x 16, 16, 16, 16

Machine Lateral Raises:
80 x 12, 12, 10

Incline DB Curls:
30s x 9, 9, 10

Twisting Cable Crunches:
75 x 10, 10, 9

[TGreggors]

6/5/23
169.2 lbs.

DB Chest Flyes:
15s x 10
25s x 10, 10, 9

DB Pullovers:
35s x 8, 9

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

BB Hip Thrusts:
185 x 9, 9, 9, 8

Leg Extensions:
130 x 15, 15, 16

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

Seated Calf Raises: *paused*
3 45s x 13, 12, 12

Supinating DB Preacher Curls:
25s x 10, 9, 9

DB Skullcrushers:
20s x 11, 12, 11

Ab Wheel: *from elevation*
BW x 13, 13, 13

[TGreggors]

6/6/23
167.8 lbs.

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

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

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

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

Leg Extensions:
110 x 15, 14, 14, 15, 15, 15

Standing Face Pulls:
40 x 10, 10, 11, 10, 11

Abductor Machine:
85 x 20, 20, 19

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

Twisting Roman Chair Leg Raises:
BW x 6(+2), 6, 6(+1)

Back from the deload week.

[TGreggors]

6/9/23
168.4 lbs.

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

High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 8

Machine Chest Supported Rows:
100 x 13
120 x 9, 9, 9, 10

Triceps Pushdowns: *rope*
45 x 15, 15, 15

Cable Curls:
100 x 14, 13, 14

Lying Leg Curls:
75 x 11, 11, 11, 11, 11

Leg Extensions:
110 x 16, 16, 16, 16, 15, 15

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

Incline DB Curls:
30s x 10, 10, 10

Twisting Cable Crunches:
75 x 10, 10, 10 (+1)

[TGreggors]

6/11/23
165.4 lbs.

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

DB Pullovers:
35s x 10, 10

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

BB Hip Thrusts:
185 x 9, 9, 8, 8, 9, 8

Leg Extensions:
130 x 15, 14, 15

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

Seated Calf Raises: *paused*
3 45s + 10 x 7, 8, 9

Supinating DB Preacher Curls:
30s x 7, 8, 8, 9, 8

DB Skullcrushers:
20s x 11, 11, 11, 10, 10

Ab Wheel: *from elevation*
BW x 14, 14, 14

[TGreggors]

6/13/23
168.2 lbs.

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

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

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

Back Extensions:
25 x 11, 11, 11, 10, 9, 9

Leg Extensions:
110 x 15, 15, 15, 15, 14, 15

Standing Face Pulls:
40 x 11, 11, 11, 11, 12

Abductor Machine:
85 x 20, 19, 20

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

Twisting Roman Chair Leg Raises:
BW x 7, 6, 6(+0.25)

[TGreggors]

6/8/23 (Missed this earlier)
168.4 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 10, 10, 10

Machine Chest Presses: *paused*
90 x 10
170 x 8, 8, 8, 8, 8, 8

BB Hip Thrusts:
185 x 9, 8, 8, 8, 8, 8

Lat Pulldowns:
120 x 12, 12, 11, 11, 11

Leg Extensions:
130 x 15, 13, 13

Preacher Hammer Curl Machine:
70 x 10, 10, 10, 9, 10

Overhead Triceps Extension Machine:
60 x 13, 12

Ab Wheel: *from elevation*
BW x 14, 13, 13

Machine Leg Press Calf Raises: *paused*
230 x 12, 11, 11

[TGreggors]

6/14/23
168.2 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 11, 11, 10

Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 8, 8, 8

BB Hip Thrusts:
185 x 9, 9, 9, 8, 9, 8

Lat Pulldowns:
120 x 12, 12, 12, 12, 12

Leg Extensions:
130 x 15, 15, 14

Preacher Hammer Curl Machine:
70 x 10, 10, 9, 9, 9

Overhead Triceps Extension Machine:
60 x 13, 13

Ab Wheel: *from elevation*
BW x 15, 14, 14

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

[TGreggors]

6/16/23
167.0 lbs.

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

High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 9

Machine Chest Supported Rows:
100 x 13
120 x 10, 10, 10, 10, 10

Triceps Pushdowns: *rope*
45 x 16, 16, 15

Cable Curls:
100 x 14, 14, 14

Lying Leg Curls:
75 x 12, 12, 12, 11, 11

Leg Extensions:
110 x 16, 16, 16, 16, 16, 16

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

Incline DB Curls:
30s x 11, 11, 10

Twisting Cable Crunches:
75 x 11, 10(+1), 10(+2)

[TGreggors]

6/18/23
167.0 lbs.

DB Chest Flyes:
15s x 10
25s x 11, 11, 10

DB Pullovers:
35s x 11, 11

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

BB Hip Thrusts:
185 x 9, 9, 9, 9, 9, 9

Leg Extensions:
130 x 15, 15, 14

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

Seated Calf Raises: *paused*
3 45s + 10 x 8, 8, 9

Supinating DB Preacher Curls:
30s x 9, 8, 8, 8, 9

DB Skullcrushers:
20s x 11, 11, 11, 11, 11

Ab Wheel: *from elevation*
BW x 15, 15, 15

[TGreggors]

6/19/23

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

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

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

Back Extensions:
25 x 11, 11, 11, 10, 10, 10

Leg Extensions:
110 x 17, 16, 16, 16, 15

Nordic Leg Extensions:
BW x 6

Machine Rear Delt Flyes:
105 x 13, 12, 12, 12, 12

Abductor Machine:
85 x 20, 20, 20

Machine Leg Press Calf Raises: *paused*
150 x 20, 21

Twisting Cable Crunches:
75 x 11, 11, 10(+1)

[TGreggors]

6/21/23
167.0 lbs.

Leg Press Machine: *paused*
190 x 10
330 x 11, 11, 11, 11, 11

Machine Chest Presses: *paused*
90 x 10
170 x 9, 9, 9, 9, 9, 8

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

Lat Pulldowns:
120 x 13, 13, 12, 12, 12

Leg Extensions:
130 x 15, 15, 14

Preacher Hammer Curl Machine:
70 x 10, 10, 10, 8, 9

Overhead Triceps Extension Machine:
60 x 13, 14

Ab Wheel: *from elevation*
BW x 16, 16, 15

Machine Leg Press Calf Raises: *paused*
230 x 13, 13, 13

[TGreggors]

6/22/23
167.8 lbs.

High Bar Good Mornings:
85 x 10
125 x 10, 9, 7, 7, 7

High Incline DB Presses: *paused*
45s x 10
60s x 9, 9, 9, 9, 9, 9

Machine Chest Supported Rows:
120 x 14
130 x 8, 9, 9, 10

Triceps Pushdowns: *rope*
55 x 13, 9, 10

Cable Curls:
100 x 11, 14, 14

Lying Leg Curls:
75 x 11, 12, 12, 12, 12

Leg Extensions:
110 x 17, 16, 15, 15, 14, 14

Machine Lateral Raises:
80 x 11, 10, 10, 10, 10

Incline DB Curls:
30s x 11, 11, 11

Twisting Cable Crunches:
75 x 11, 8(+1), 8(+1)

[TGreggors]

6/25/23
165.2 lbs.

DB Chest Flyes:
15s x 10
25s x 11, 11, 11

DB Pullovers:
35s x 12, 12

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

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

Leg Extensions:
130 x 15, 15, 15

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

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

Supinating DB Preacher Curls:
30s x 9, 9, 9, 9, 9

DB Skullcrushers:
20s x 12, 11, 11, 11, 11

Ab Wheel: *from elevation*
BW x 16, 16, 16