TGreggors' Second Training Log

[TGreggors]

11/29/23
167.4 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 9, 8, 8

Seated Low Cable Rows:
110 x 9, 8, 8, 8

Machine Incline Presses: *paused*
130 x 10
210 x 9, 9, 8

T- Bar Chest Supported High Rows:
45 + 10 x 13, 13, 13, 12

Triceps Pushdowns: *rope*
70 x 12

Triceps Pushdowns: *v-bar*
90 x 12, 12

Standing DB Curls:
30s x 12, 12, 12

Seated Leg Curls:
110 x 10, 10, 9

Lying Leg Curls:
97.5 x 11, 10

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

Standing DB Lateral Raises:
20s x 10, 10, 9, 9, 10

Machine Preacher Curls:
70 x 14, 14, 13

Twisting Situps:
20 x 9, 9, 9

[TGreggors]

11/30/23
165.8 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 13, 13, 13

Lat Prayers:
50 x 11, 11

Leg Press: *paused*
100/side x 10
170/side x 8, 8, 8, 7, 7

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

Leg Extensions: *3 second negative*
82.5 x 18, 18, 18

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

Seated Calf Raises: *paused*
2 45s x 16, 17, 17

Preacher Curls:
25/side x 11, 11, 10, 10, 10

DB Overhead Triceps Extensions:
35 x 14, 14, 13, 14, 13

Roman Chair Leg Raises:
5/leg x 8, 8, 8

[TGreggors]

12/2/23
164.6 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 9, 9, 8, 8, 8, 9

Machine Incline Presses: *paused*
30 x 10
60 x 8, 9, 9, 9, 9

Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 8

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

Leg Extensions: *3 second negatives*
60 x 15, 15, 15
70 x 13, 13, 14

Seated DB Lateral Raises:
15s x 13, 13, 13, 13, 13

Abductor Machine:
190 x 11, 11, 11

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

Twisting Cable Crunches:
37.5 x 9, 9(+3), 8(+4)

Visiting a different gym

[TGreggors]

12/4/23
163.0 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 9, 9, 9, 8, 8

Neutral Grip DB Pushups: *paused*
BW x 15, 14, 14, 14, 14, 14

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

Assisted Pullups: *wide grip*
80 x 11, 11, 11, 10, 10

Leg Extensions: *3 second negatives*
82.5 x 18, 18, 19

Standing Face Pulls:
40 x 16, 15, 15, 15, 15

Cable Triceps Kickbacks:
20 x 12, 12

Weighted Roman Chair Leg Raises:
5/leg x 9, 8, 8

Machine Leg Press Calf Raises: *paused*
250 x 15, 14, 13

[TGreggors]

12/6/23
165.6 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 9, 9, 9

Seated Low Cable Rows:
110 x 10, 10, 9, 9

Machine Incline Presses: *paused*
130 x 10
210 x 8, 9, 9

T- Bar Chest Supported High Rows:
45 + 10 x 14, 14, 13, 13

Triceps Pushdowns: *v-bar*
90 x 13, 12, 13

Standing DB Curls:
30s x 13, 13, 12

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

Leg Extensions: *3 second negatives*
97.5 x 14, 14, 14, 14, 14, 14

Standing DB Lateral Raises:
20s x 8
15s x 10, 9, 9, 9

Machine Preacher Curls:
70 x 14, 14, 14

Twisting Cable Crunches:
90 x 8(+3), 8(+1), 8(+3)

[TGreggors]

12/8/23
165.0 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 14, 13, 13

Lat Prayers:
50 x 12, 11

Leg Press: *paused*
100/side x 10
170/side x 8, 8, 8, 8. 8

BB Hip Thrusts:
205 x 10, 10, 10, 10, 10, 10

Leg Extensions: *3 second negative*
82.5 x 18, 18, 19

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

Seated Calf Raises: *paused*
2 45s x 17, 18, 17

Preacher Curls:
25/side x 10, 10, 10, 10, 10

DB Overhead Triceps Extensions:
35 x 14, 14, 14, 14, 14

Roman Chair Leg Raises:
5/leg x 9, 9, 8

[TGreggors]

12/10/23
164.2 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 9, 9, 9, 9, 9, 8

Machine Incline Presses: *paused*
130 x 10
180 x 9, 9, 9, 9, 9

Assisted Neutral Grip Chin-ups:
60 x 10, 10, 9, 9, 9

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

Leg Extensions: *3 second negatives*
97.5 x 15, 14, 14, 14, 14, 14, 14

Seated DB Lateral Raises:
15s x 13, 13, 13, 13, 13

Abductor Machine:
100 x 10, 9, 9

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

Twisting Cable Crunches:
90 x 9, 9, 8(+4)

[TGreggors]

12/12/23
164.6 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 9, 9, 9, 9, 9

Neutral Grip DB Pushups: *paused*
BW x 15, 14, 14, 14, 14, 14

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

Assisted Pullups: *wide grip*
80 x 11, 11, 11, 10, 11

Leg Extensions: *3 second negatives* *alt machine*
80 x 16, 16, 16

Standing Face Pulls:
40 x 15
50 x 12, 11, 10, 11

Cable Triceps Kickbacks:
10 x 13, 14

Weighted Roman Chair Leg Raises:
5/leg x 9, 9, 9

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

[TGreggors]

12/14/23
165.6 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 10, 9, 9, 9, 9

Seated Low Cable Rows:
110 x 10, 10, 10, 9

Machine Incline Presses: *paused*
130 x 10
210 x 9, 9, 9

T- Bar Chest Supported High Rows:
45 + 10 x 13, 12, 12, 12

Triceps Pushdowns: *v-bar*
90 x 13, 13, 13

Standing DB Curls:
30s x 14, 13, 13

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

Leg Extensions: *3 second negatives*
97.5 x 15, 15, 14, 14, 14, 14

Standing DB Lateral Raises:
15s x 12, 10, 10, 10, 10

Machine Preacher Curls:
70 x 14, 14, 14

Twisting Cable Crunches:
90 x 9, 10, 9 (+3)

[TGreggors]

12/16/23
165.6 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 14

Lat Prayers:
50 x 12, 12

Leg Press: *paused*
100/side x 10
170/side x 9, 9, 8, 8, 8

BB Hip Thrusts:
205 x 10, 10, 10, 10, 10, 10

Leg Extensions: *3 second negative*
82.5 x 19, 19, 20

Machine Leg Press Calf Raises: *paused*
285 x 8, 8, 7, 7, 8

Seated Calf Raises: *paused*
2 45s x 18, 18, 18

Preacher Curls:
25/side x 11, 11, 11, 11, 10

DB Overhead Triceps Extensions:
35 x 15, 15, 15, 14, 14

Roman Chair Leg Raises:
5/leg x 9, 9, 9

[TGreggors]

12/18/23
165.4 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 10, 10, 9, 9

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

Assisted Neutral Grip Chin-ups:
60 x 10, 10, 10

Reverse Hyperextensions:
BW x 12, 12, 12, 11

Leg Extensions: *3 second negatives*
97.5 x 15, 15, 15, 15

Seated DB Lateral Raises:
15s x 14, 14, 14

Abductor Machine:
100 x 10, 10, 10

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

Twisting Cable Crunches:
90 x 10, 10, 10 (+4)

First session of deload

[TGreggors]

12/19/23
166.0 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 10, 10, 10

Neutral Grip DB Pushups: *paused*
BW x 16, 16, 16, 15

BB Hip Thrusts:
205 x 11
225 x 6, 6, 7

Assisted Pullups: *wide grip*
80 x 11, 11, 11

Leg Extensions: *3 second negatives*
82.5 x 20, 20, 21

Standing Face Pulls:
50 x 12, 12, 14

Cable Triceps Kickbacks:
10 x 14, 14

Weighted Roman Chair Leg Raises:
5/leg x 10, 10, 10

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

Standing Calf Raises: *paused*
80 x 15

[TGreggors]

12/21/23
166.0 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 10, 11, 11

Seated Low Cable Rows:
110 x 11, 10, 11

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

HS Seated High Rows:
45 + 10/side x 15, 12, 13

Triceps Pushdowns: *v-bar*
90 x 14, 14, 14

Standing DB Curls:
30s x 14, 13, 13

Lying Leg Curls: *alt machine*
80 x 11, 10, 10

Leg Extensions: *3 second negatives*
97.5 x 16, 15, 15, 15

Standing DB Lateral Raises:
15s x 12, 11, 11

Machine Preacher Curls:
70 x 15, 14, 14

Twisting Cable Crunches:
90 x 11, 11, 10(+4)

[TGreggors]

12/22/23
166.4 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 15, 14, 15

Lat Prayers:
50 x 13, 12

Leg Press: *paused*
100/side x 10
170/side x 10, 9, 9

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

Leg Extensions: *3 second negative*
82.5 x 21, 21, 20

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

Seated Calf Raises: *paused*
2 45s x 19, 18, 18

Preacher Curls:
25/side x 12, 12, 11

DB Overhead Triceps Extensions:
35 x 15, 15, 15

Roman Chair Leg Raises:
5/leg x 11, 10, 10

Last session of the deload.

[TGreggors]

12/25/23
164.4 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 9, 9, 9, 9, 9, 8

HS Incline Presses: *paused*
45/side x 10
45 + 25/side x 8, 8, 8, 8, 8

Assisted Neutral Grip Chin-ups:
80 x 8, 8, 8, 8, 8

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

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

Seated DB Lateral Raises:
15s x 14, 13, 13, 13, 13

Unilateral Cable Hip Abductions:
15 x 8
10 x 10, 10

Standing Calf Raises: *paused*
135 x 11
120 x 14

Twisting Cable Crunches:
55 x 8(+2), 8(+1), 8(+3)

Session in my hometown gym so working with different equipment here.

[TGreggors]

12/26/23
166.0 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 10, 11, 10, 10, 10

Neutral Grip DB Pushups: *paused*
BW x 15, 15, 15, 15, 15, 14

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

Assisted Pullups: *wide grip*
80 x 11, 11, 11

Leg Extensions: *3 second negatives* *alt machine*
80 x 17, 16, 17

Standing Face Pulls:
50 x 12, 11, 11

Cable Triceps Kickbacks:
20 x 14, 13

Weighted Roman Chair Leg Raises:
5/leg x 11, 10, 9

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

[TGreggors]

12/28/23
167.0 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
135 x 10, 10, 10, 10, 10, 10

Seated Low Cable Rows:
110 x 11, 10, 9, 11

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

HS Seated High Rows:
45 + 10/side x 15, 15, 14, 14

Triceps Pushdowns: *v-bar*
90 x 14, 14, 14

Standing DB Curls:
30s x 14, 14, 13

Glute Ham Raises:
BW x 8, 7, 7, 7, 7

Leg Extensions: *3 second negatives*
97.5 x 15, 15, 15, 15, 15, 15

Standing DB Lateral Raises:
15s x 12, 12, 12, 12, 11

Machine Preacher Curls:
70 x 12, 13, 13

Twisting Cable Crunches:
90 x 10, 10, 10 (+5)

My gym got a glute ham raise machine! Super excited to play around with this.

[TGreggors]

12/30/23
165.2 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 15, 15, 15

Lat Prayers:
50 x 13, 13

Leg Press: *paused*
100/side x 10
170/side x 10, 10, 9, 9, 9

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

Leg Extensions: *3 second negative*
90 x 15, 15, 15

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

Seated Calf Raises: *paused*
2 45s x 19, 19, 19

Preacher Curls:
25/side x 12, 12, 11, 11, 11

DB Overhead Triceps Extensions:
35 x 15, 15, 12, 13, 13

Roman Chair Leg Raises:
5/leg x 11, 11, 10

[TGreggors]

12/31/23
165.2 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 9, 9, 9, 9, 9, 9

Machine Incline Presses: *paused*
130 x 10
180 x 10, 10, 10, 9, 9

Assisted Neutral Grip Chin-ups:
60 x 10, 10, 10, 10, 9

Reverse Hyperextensions:
BW x 12, 12, 12, 11, 11, 11

Leg Extensions: *3 second negatives*
97.5 x 16, 15, 15, 15, 15, 15

Seated DB Lateral Raises:
15s x 12, 12, 12, 12, 12

Abductor Machine:
100 x 11, 11, 10

Machine Leg Press Calf Raises: *paused*
210 x 20, 19

Twisting Cable Crunches:
90 x 11, 11, 11(+1)

[TGreggors]

1/2/24
165.8 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 11, 11, 11, 11, 10

HS Chest Presses: *paused*
Carriage x 10
45/side x 10, 10, 10, 10, 10, 10

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

Assisted Pullups: *wide grip*
80 x 12, 12, 12, 12, 12

Leg Extensions: *3 second negatives* *alt machine*
90 x 16, 16, 16

Standing Face Pulls:
50 x 12, 12, 12, 12

Seated Face Pulls:
30 x 11

Cable Triceps Kickbacks:
10 x 15, 15

Weighted Roman Chair Leg Raises:
5/leg x 11, 11, 11

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

First session of my first deliberate cut since 2016, outside of the period in 2020 when I lost 8-10 pounds when my hip was at its worst. I intend on losing down to 158-160 between now and the end of February, but we'll see how long it takes for me to get there.

[TGreggors]

1/4/24
166.0 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
135 x 11, 10, 10, 10, 10, 10

Seated Low Cable Rows:
110 x 11, 10, 10, 10

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

HS Seated High Rows:
45 + 10/side x 15, 15, 15, 15

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

Standing DB Curls:
30s x 15, 13, 13

Glute Ham Raises: *on 5th hole from front*
BW x 7, 7, 6, 6, 6

Leg Extensions: *3 second negatives*
105 x 12, 12, 12, 12, 12, 12

Standing DB Lateral Raises:
15s x 12, 12, 12, 12

Machine Preacher Curls:
40 x 11, 11, 11

Twisting Cable Crunches:
90 x 11
110 x 8, 8(+2)

I forgot to add in the last post, my diet's structure is 2300 calories/d M-F and 2900 on Saturday/Sunday, with 30 minutes of walking post-workout and at least an hour of walking or cycling per day on off days. This equates to roughly 8,000-11,000 steps per day, on average. Excited to get the leanest I've been in a long time, though I don't plan on getting into stage shape. I should only be 5-8 pounds off my previous stage weight in not too terribly long!

[TGreggors]

1/5/24
164.6 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 12, 12, 13

Lat Prayers:
50 x 14, 14

Machine Leg Press: *paused*
190 x 10
350 x 6, 6, 6, 6, 6

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

Leg Extensions: *3 second negative*
90 x 16, 16, 16

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

Seated Calf Raises: *paused*
2 45s x 20, 20, 19

Bayesian Cable Curls:
30 x 12, 12, 12, 12, 12

DB Overhead Triceps Extensions:
35 x 16, 15, 15, 15, 15

Roman Chair Leg Raises:
5/leg x 12, 11, 11

[TGreggors]

1/7/24
163.8 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 10, 10, 10, 9, 9, 9

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

Assisted Neutral Grip Chin-ups:
60 x 10, 10, 10, 10, 10

Reverse Hyperextensions:
BW x 12, 12, 12, 12, 11, 12

Leg Extensions: *3 second negatives*
105 x 12, 12, 12, 12, 12, 12

Seated DB Lateral Raises:
15s x 12, 12, 12, 12, 12

Abductor Machine:
100 x 10, 10, 10

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

Twisting Cable Crunches:
110 x 9, 9, 8(+2)

[TGreggors]

1/9/24
165.0 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 11, 11, 11, 11, 11

Smith Machine Floor Presses: *paused*
135 x 10
155 x 9, 9, 10, 9, 9, 11

BB Hip Thrusts:
225 x 7, 7, 7, 7, 7, 7

Wide Grip Lat Pulldowns:
90 x 12, 12, 12, 11, 12

Leg Extensions: *3 second negatives* *alt machine*
90 x 17, 16, 16

Standing Face Pulls:
50 x 13, 13, 13, 12, 12

Cable Triceps Kickbacks:
20 x 15, 15

Weighted Roman Chair Leg Raises:
5/leg x 12, 12, 12

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

I've been experiencing a flare up of my right biceps tendon again this week. Hoping that it wanes as I modify my range of motion, hence the floor press, and implement some PT.

[TGreggors]

1/11/24
164.6 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
135 x 11, 11, 11, 10, 10

Seated Low Cable Rows:
110 x 11, 11, 10, 10

Machine Incline Presses: *paused*
130 x 10
230 x 6, 6, 7

HS Seated High Rows:
45 + 25/side x 12, 12, 11, 11

Triceps Pushdowns: *v-bar*
40 x 14, 14, 14

Standing DB Curls:
30s x 15, 13, 13

Glute Ham Raises: *on 5th hole from front*
BW x 7, 7, 7, 7, 6

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

Standing DB Lateral Raises:
15s x 13, 13, 12, 12, 12

Machine Preacher Curls:
70 x 13, 13, 12

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

[TGreggors]

1/12/24
165.2 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 13, 13, 14

Lat Prayers:
50 x 14, 13

Machine Leg Press: *paused*
190 x 10
350 x 7, 7, 6, 6, 6

BB Hip Thrusts:
225 x 7, 7, 7, 7, 7, 7

Leg Extensions: *3 second negative*
90 x 17, 17, 16

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

Seated Calf Raises: *paused*
2 45s x 20, 20, 19

Bayesian Cable Curls:
30 x 13, 13, 13, 13, 13

DB Overhead Triceps Extensions:
40 x 12, 12, 12, 12, 11

Roman Chair Leg Raises:
5/leg x 13, 13, 12

[TGreggors]

1/14/24
165.2 lbs.

Smith Machine Romanian Deadlifts:
95 x 10
145 x 10, 10, 10, 10, 10, 9

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

Assisted Neutral Grip Chin-ups:
60 x 6, 6, 6, 6, 6

Reverse Hyperextensions:
BW x 12, 12, 12, 12, 11, 12

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

Seated DB Lateral Raises:
20s x 8, 8, 8, 8, 7

Abductor Machine:
100 x 11, 11, 9

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

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

[TGreggors]

1/15/24
165.8 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 12, 12, 11, 11, 11

Smith Machine Floor Presses: *paused*
135 x 10
155 x 10, 10, 10, 10, 10, 10

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

Assisted Wide Grip Pullups:
70 x 8, 8, 8, 8, 8

Leg Extensions: *3 second negatives*
90 x 17, 16, 17

Standing Face Pulls:
50 x 13, 13, 13, 13, 13

Cable Triceps Kickbacks:
20 x 16
10 (on alt machine) x 16

Weighted Roman Chair Leg Raises:
5/leg x 13, 13, 12

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

[TGreggors]

1/17/24
165.0 lbs.

Smith Machine Good Mornings:
95 x 10
115 x 8, 8, 6
105 x 8, 8

Seated Low Cable Rows:
110 x 11, 11, 10, 10

Machine Incline Presses: *paused*
130 x 10
230 x 7, 7, 7

HS Seated High Rows:
45 + 25/side x 12, 12, 12, 11

Triceps Pushdowns: *v-bar*
40 x 15, 15, 15

Standing DB Curls:
30s x 15, 14, 13

Glute Ham Raises: *on 5th hole from front*
BW x 7, 7, 7, 7, 6

Leg Extensions: *3 second negatives*
105 x 13, 13, 13, 12, 11, 12

Standing DB Lateral Raises:
15s x 13, 13, 13, 12, 12

Machine Preacher Curls:
70 x 13, 13, 12

Twisting Cable Crunches:
110 x 10, 9, 9(+2)

[TGreggors]

1/19/24
164.2 lbs.

Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 13

Lat Prayers:
50 x 14, 13

Machine Leg Press: *paused*
190 x 10
350 x 7, 7, 7, 6, 6

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

Leg Extensions: *3 second negative*
90 x 17, 17, 17

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

Seated Calf Raises: *paused*
2 45s x 19, 19, 19

Bayesian Cable Curls:
30 x 14, 14, 14, 13, 13

DB Overhead Triceps Extensions:
40 x 12, 12, 12, 12, 12

Roman Chair Leg Raises:
5/leg x 13, 13, 11