TGreggors' Second Training Log

[TGreggors]

1/20/24
163.4 lbs.

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

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

Assisted Neutral Grip Chin-ups:
60 x 7, 7, 6, 6, 6

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

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

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

Abductor Machine:
100 x 10, 10, 9

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

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

[TGreggors]

1/22/24
164.0 lbs

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

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

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

Assisted Wide Grip Pullups:
70 x 9, 9, 8, 8, 8

Leg Extensions: *3 second negatives*
90 x 18, 17, 17

Standing Face Pulls:
50 x 13, 13, 13

Rear Delt Flyes:
Hole on 4 x 13, 13

Cable Triceps Kickbacks: *alt machine*
15 x 11, 11

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

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

[TGreggors]

1/24/24
163.6 lbs.

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

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

Machine Incline Presses: *paused*
130 x 10
230 x 8, 7, 8

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

Triceps Pushdowns: *v-bar*
40 x 16, 15, 15

Machine Hammer Curls:
30 x 13, 12, 13

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

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

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

Machine Preacher Curls:
70 x 14, 13, 13

Twisting Cable Crunches:
110 x 10, 10, 10(+3)

[TGreggors]

1/26/24
163.6 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 10, 9, 10

Lat Prayers:
50 x 15, 14

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

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

Leg Extensions: *3 second negative*
90 x 18, 17, 17

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

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

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

DB Overhead Triceps Extensions:
40 x 13, 13, 12, 12, 12

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

[TGreggors]

1/27/24
163.6 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 9, 9, 9, 9, 9, 9

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

Assisted Neutral Grip Chin-ups:
60 x 7, 7, 7, 7, 7

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

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

Seated DB Lateral Raises:
20s x 8, 8
10s x 15, 15, 15

Abductor Machine:
100 x 11, 10, 9

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

Twisting Cable Crunches:
110 x 11, 10
(Alt machine): 40 x 12

[TGreggors]

1/29/24
162.4 lbs

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 + 25/side x 13, 12, 12, 12, 12

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

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

Assisted Wide Grip Pullups:
70 x 10, 10, 10, 9, 9

Leg Extensions: *3 second negatives*
90 x 18, 17, 18

Machine Rear Delt Flyes:
Hole on 4 x 13, 13, 13, 13, 12

Cable Triceps Kickbacks: *alt machine*
15 x 12, 12

Weighted Roman Chair Leg Raises:
5/leg x 13, 13, 10

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

[TGreggors]

1/31/24
163.6 lbs.

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

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

Machine Incline Presses: *paused*
130 x 10
230 x 8, 8, 8

HS Seated High Rows:
45 + 25/side x 13, 13, 12, 12

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

Machine Hammer Preacher Curls:
30 x 13, 13, 13

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

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

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

Machine Preacher Curls:
70 x 14, 14, 13

Twisting Cable Crunches:
110 x 10, 9, 8(+1)

[TGreggors]

2/2/24
163.4 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 10, 10, 10

Lat Prayers:
50 x 12, 12

Machine Leg Press: *paused*
190 x 10
350 x 8, 8, 7, 7, 7

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

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

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

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

Cable Curls:
60 x 14, 14, 14, 13, 13

DB Overhead Triceps Extensions:
40 x 13, 13, 13, 13, 13

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

[TGreggors]

2/4/24
162.8 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 10, 10, 9, 9, 9, 9

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

Assisted Neutral Grip Chin-ups:
40 x 8, 8, 7, 7, 7

Reverse Hyperextensions:
BW x 13, 13, 13, 13, 13, 13

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

Seated DB Lateral Raises:
10s x 15, 15, 15, 15, 15

Abductor Machine:
100 x 11, 11, 12

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

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

[TGreggors]

2/5/24
163.6 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 8, 8, 8, 8, 8

Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 11, 11, 11, 11

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

Assisted Wide Grip Pullups:
70 x 10, 10, 9, 9, 9

Leg Extensions: *3 second negatives* *alt machine*
90 x 18, 17, 19

Machine Rear Delt Flyes:
Hole on 4 x 13, 13, 13, 13, 13

Cable Triceps Kickbacks:
30 x 9, 9

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

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

[TGreggors]

2/7/24
163.8 lbs.

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

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

Machine Incline Presses: *paused*
130 x 10
230 x 9, 8
150 x 13

HS Seated High Rows:
45 + 25/side x 13, 13, 13, 12

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

Machine Hammer Preacher Curls:
30 x 14, 14, 13

Glute Ham Raises: *on 5th hole from front*
BW x 8, 7, 7, 7, 7

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

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

Machine Preacher Curls:
70 x 14, 13, 13

Twisting Cable Crunches:
110 x 12, 12, 12

[TGreggors]

2/9/24
163.0 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 11, 10, 10

Lat Prayers:
50 x 13, 11

Machine Leg Press: *paused*
190 x 10
350 x 8, 8, 7, 7, 7

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

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

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

Seated Calf Raises: *paused*
2 45s + 15 x 13, 13, 13

Cable Curls:
60 x 14, 14, 14, 14, 15

Cable Bent-Over Overhead Triceps Extensions:
40 x 15, 15
50 x 12, 12, 14

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

[TGreggors]

2/10/24
161.8 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 10, 10, 10, 10, 10, 10

Machine Incline Presses: *paused*
130 x 10
180 x 12, 12, 12, 12, 12

Assisted Neutral Grip Chin-ups:
40 x 8, 8, 7, 7, 7

Reverse Hyperextensions:
BW x 14, 14, 14, 13, 14, 14

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

Seated DB Lateral Raises:
10s x 16, 16, 16, 15, 15

Abductor Machine:
100 x 12, 12, 12

Machine Leg Press Calf Raises: *paused*
230 x 17, 16

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

Decreasing my daily caloric intake to 2,100 M-F and 2,700 on Saturday-Sunday because of the slower than desired rate of weight loss. I also recently upped my cardio to an average of one hour of walking/day, most often performed post-workout. What this typically looks like is 30 min. on lifting days and two hours on off days. I'm currently planning on calling this cut completed when I hit a weekly average of <160 lbs.

[TGreggors]

2/12/24
162.8 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 9, 8, 8, 8, 8

Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 12, 12, 12, 11

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

Assisted Wide Grip Pullups:
70 x 10, 9, 9, 9, 8

Leg Extensions: *3 second negatives* *alt machine*
80 x 19, 17

Nordic Leg Extensions:
BW x 7

Machine Rear Delt Flyes:
Hole on 4 x 14, 14, 14, 14, 14

Cable Triceps Kickbacks:
30 x 10, 10

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

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

[TGreggors]

2/14/24
162.2 lbs.

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

Seated Low Cable Rows:
110 x 12, 11, 11, 11

Machine Incline Presses: *paused*
130 x 10
150 x 14, 14, 14

HS Seated High Rows:
45 + 25/side x 13, 13, 13, 13

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

Machine Hammer Preacher Curls:
30 x 14, 14, 14

Glute Ham Raises: *on 4th hole from front*
BW x 8, 6, 6, 6, 6

Leg Extensions: *3 second negatives* *alt machine*
110 x 11
100 x 12, 12, 11, 12, 13

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

Machine Preacher Curls:
70 x 14, 13, 13

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

Lightened the load on the incline presses because of right shoulder discomfort and changing my preferred leg extension because of the one I normally use's padding wearing away the fabric on my new shoes.

[TGreggors]

2/16/24
161.8 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 11, 11, 10

Lat Prayers:
50 x 13, 12

Machine Leg Press: *paused*
190 x 10
350 x 8, 7, 7, 7, 7

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

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

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

Seated Calf Raises: *paused*
2 45s + 15 x 14, 13, 13

Cable Curls:
60 x 15, 15, 15, 15, 15

Cable Overhead Triceps Extensions:
50 x 9, 9, 9, 9, 9

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

[TGreggors]

2/17/24
161.8 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 11, 10, 10, 10, 10, 10

Machine Incline Presses: *paused*
130 x 10
180 x 13, 13, 12, 12, 12

Assisted Neutral Grip Chin-ups:
40 x 8, 8, 8, 8, 7

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

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

Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 15

Abductor Machine:
100 x 13, 12, 12

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

Twisting Cable Crunches:
120 x 9, 9
(Alt machine) x 10(+2)

[TGreggors]

2/19/24
162.8 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 9, 9, 8, 8, 8

Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 12, 12, 12, 12

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

Assisted Wide Grip Pullups:
70 x 10, 10, 9, 9, 9

Leg Extensions: *3 second negatives* *alt machine*
80 x 19

Nordic Leg Extensions:
BW x 7, 7

Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 14, 14, 14

Cable Triceps Kickbacks:
30 x 11, 11

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

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

[TGreggors]

2/21/24
162.6 lbs.

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

Seated Low Cable Rows:
110 x 12, 11, 11, 11

Machine Incline Presses: *paused*
130 x 10
150 x 14, 14, 14

HS Seated High Rows:
45 + 25/side x 14, 14, 13, 13

Triceps Pushdowns: *v-bar*
50 x 15, 15, 14

Machine Hammer Preacher Curls:
30 x 14, 14, 13

Glute Ham Raises: *on 4th hole from front*
BW x 7

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

Leg Extensions: *3 second negatives* *alt machine*
100 x 14, 14, 14, 13, 13, 14

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

Machine Preacher Curls:
70 x 14, 14, 14

Twisting Cable Crunches:
120 x 9, 9, 9

Switching from glute hams to lying leg curls because I sadly began feeling an uncomfortable pull in my left hamstring when doing glute hams.

[TGreggors]

2/23/24
161.6 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 11, 11, 11

Lat Prayers:
50 x 13
DB Lat Pullovers:
45 x 9

Machine Leg Press: *paused*
190 x 10
350 x 8, 8, 7, 7, 7

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

Leg Extensions: *3 second negative*
80 x 19, 19, 19

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

Seated Calf Raises: *paused*
2 45s + 15 x 14, 14, 13

Cable Curls:
60 x 16, 15, 15, 15, 15

Cable Overhead Triceps Extensions:
50 x 10, 9, 9, 9, 9

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

[TGreggors]

2/24/24
161.6 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 11

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

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

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

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

Seated DB Lateral Raises:
10s x 16, 16, 16

Abductor Machine:
100 x 12, 12, 11

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

Twisting Cable Crunches:
120 x 10, 9, 9(+1)

First session of the deload

[TGreggors]

2/26/24
163.2 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 9, 10, 9

Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 13, 12

Hip Thruster:
45 + 25/side x 7, 7, 6, 7

Assisted Wide Grip Pullups:
70 x 10, 10, 9

Nordic Leg Extensions:
BW x 7, 7, 6

Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 14

Cable Triceps Kickbacks:
15 x 13, 12

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

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

[TGreggors]

2/27/24
161.6 lbs.

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

Seated Low Cable Rows:
110 x 12, 12, 11

Machine Incline Presses: *paused*
130 x 10
150 x 15, 14, 13

HS Seated High Rows:
45 + 25/side x 15, 14, 13

Triceps Pushdowns: *v-bar*
50 x 15, 15, 14

Machine Hammer Preacher Curls:
30 x 15, 15, 15

Lying Leg Curls:
70 x 13, 13, 13

Leg Extensions: *3 second negatives* *alt machine*
100 x 13, 14, 13, 14

Standing DB Lateral Raises:
15s x 16, 15, 15

Machine Preacher Curls:
70 x 15, 14, 13

Twisting Cable Crunches:
120 x 10, 10, 9

[TGreggors]

2/29/24
160 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 11, 12, 11

DB Lat Pullovers:
45 x 10, 9

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

Hip Thruster:
45 + 25/side x 7, 7, 7, 6

Nordic Leg Extensions:
BW x 7, 7, 6

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

Seated Calf Raises: *paused*
2 45s + 15 x 14, 14, 14

Cable Curls:
80 x 12, 12, 12

Cable Overhead Triceps Extensions:
50 x 11, 10, 10

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

Really liking my gym's new hip thruster machine! It's going to be so nice not having a chronically bruised pelvis.

[TGreggors]

3/2/24
159.6 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 10, 10, 10, 9

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

Assisted Neutral Grip Chin-ups:
40 x 9, 8, 8, 7, 7

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

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

Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 15

Abductor Machine:
100 x 11, 12, 12

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

Twisting Cable Crunches:
120 x 10, 9(+1), 9(+1)

Back from the deload.

[TGreggors]

3/4/24
160.8 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
2 45s/side x 9, 9, 9, 9, 8

Smith Machine Floor Presses: *paused*
135 x 10
155 x 12, 12, 12, 13, 13, 12

Hip Thruster:
45 + 25/side x 7, 7, 7, 7, 6, 6

Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 9

Nordic Leg Extensions:
BW x 7, 7, 7

Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 15, 15, 15

Cable Triceps Kickbacks:
15 x 12, 11

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

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

[TGreggors]

3/5/24
160.8 lbs.

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

Seated Low Cable Rows:
110 x 12, 12, 11, 11

Machine Incline Presses: *paused*
130 x 10
150 x 15, 14, 14

HS Seated High Rows:
45 + 25/side x 15, 14, 14, 13

Triceps Pushdowns: *v-bar*
50 x 15, 14, 14

Machine Hammer Preacher Curls:
30 x 16, 15, 15

Lying Leg Curls:
70 x 13, 13, 13, 13, 13

Leg Extensions: *3 second negatives* *alt machine*
100 x 13, 14, 14, 14, 14, 14

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

Machine Preacher Curls:
70 x 14, 13, 13

Twisting Cable Crunches:
120 x 10, 9, 9(+1)

[TGreggors]

3/7/24
159.8 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 12, 12, 12

DB Lat Pullovers:
45 x 10

Cable Lat Pullovers:
50 x 10

Machine Leg Press: *paused*
190 x 10
350 x 8, 8, 7, 7, 7

Hip Thruster:
45 + 25/side x 7, 7, 7, 7, 7, 6

Nordic Leg Extensions:
BW x 8, 7, 7

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

Seated Calf Raises: *paused*
2 45s + 15 x 14, 14, 14

Cable Curls:
80 x 13, 13, 13, 13, 13

Cable Overhead Triceps Extensions:
50 x 11, 12, 11, 11, 11

Weighted Roman Chair Leg Raises:
5/leg x 14, 14, 14

[TGreggors]

3/8/24
159.8 lbs.

Smith Machine Good Mornings:
85 x 10
95 x 11, 11, 11, 10, 10, 10

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

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

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

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

Seated DB Lateral Raises:
10s x 16, 16, 16, 16, 16

Abductor Machine:
100 x 12, 12, 11

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

Twisting Cable Crunches:
120 x 10, 10, 9(+1)

[TGreggors]

3/11/24
159.6 lbs.

Plate-Loaded Leg Sled: *paused*
Carriage x 10
45 x 8, 8, 7
35 x 9, 9

Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 7, 7

Hip Thruster:
45 + 25/side x 8, 8, 8, 7, 7, 7

Assisted Wide Grip Pullups:
70 x 10, 10, 10, 9, 9

Nordic Leg Extensions:
BW x 7, 7, 6

Machine Rear Delt Flyes:
Hole on 4 x 15, 15, 15, 15, 15

Cable Triceps Pushdowns:
60 x 8, 8

Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14

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

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

This is the first session after ending the diet. I plan to gain to 163-164 or so by the end of the year. Perceived weak points are calves and triceps, and I will modify my programming slightly to target these, specifically with the substitution of five sets of side delt work in my first session of the week with five additional sets of triceps and the addition of two extra sets of calves in the second. Depending on recovery and response, I may add some more calf work even still. They have been exceptionally stubborn over the past several years.