TGreggors' Second Training Log

[TGreggors]

12/6/21
165.2 lbs.

Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 8, 8, 8

Leg Press: *paused*
45/side x 10
3 45s/side x 16, 16, 16, 16, 16

DB Hip Thrusts:
120 x 15, 15, 15, 15, 14, 13

Neutral Close Grip Pulldowns:
150 x 18, 17, 17, 18, 17

Leg Extensions:
190 x 15, 15, 15

Seated DB Hammer Curls:
30s x 19, 18, 14, 15, 15

Triceps Pushdowns:
60 x 9, 9

Twisting Cable Crunches:
110 x 15, 15, 15(+1)

Standing Calf Raises: *paused*
180 x 17, 16, 16

[TGreggors]

12/8/21
166.8 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 10, 10, 10

Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12

Back Extensions:
55 x 11, 11, 10, 10, 10, 10

T-Bar Low Rows:
45 + 15 x 14, 14, 14, 14, 13

Seated Leg Curls:
130 x 13, 13, 13, 13, 13

Leg Extensions:
160 x 20, 20, 20, 20, 20, 19

Dumbbell Upright Rows:
25s x 10, 10, 10, 10, 9

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

Roman Chair Leg Raises:
BW+5/leg x 10, 10, 10

[TGreggors]

12/9/21
165.8 lbs.

HS Chest Flies:
90 x 10
150 x 13, 12, 12

Machine Lat Pullovers:
155 x 11, 11

Hack Squats:
45/side x 10
2 45s/side x 10, 9, 9, 9, 9

DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 14.25

Leg Extensions:
190 x 15, 15, 15

Standing Calf Raises: *paused*
210 x 10, 10, 10, 10, 10

Seated Calf Raises: *paused*
2 45s x 15, 15, 16

Machine Preacher Curls:
45 x 13, 13, 13, 13, 13

Cable Overhead V-Bar Triceps Extensions:
70 x 14, 13, 13, 13, 13

Twisting Cable Crunches:
110 x 15, 15, 15(+2)

[TGreggors]

12/12/21
166.6 lbs.

Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 12, 12, 12, 12, 12, 12

Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 13

Back Extensions:
55 x 11, 11, 10, 10, 10, 10

Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 10, 10

Leg Extensions:
160 x 20, 20, 20, 20, 20, 20

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

Abductor Machine:
150 x 19, 19, 19

Standing Calf Raises: *paused*
180 x 18, 17

Roman Chair Leg Raises:
BW+5/leg x 11, 11, 11

[TGreggors]

12/13/21
165.2 lbs.

Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 9, 9, 9

Leg Press: *paused*
45/side x 10
3 45s/side x 17, 17, 17, 17, 16

DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 15

Neutral Close Grip Pulldowns:
150 x 18, 18, 18, 17, 17

Leg Extensions:
200 x 11, 10, 10

Seated DB Hammer Curls:
30s x 19, 19, 19, 19, 20

Triceps Pushdowns:
60 x 10, 9

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

Standing Calf Raises: *paused*
180 x 17, 17, 17

[TGreggors]

12/15/21
166.2 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 10, 10, 10, 9.5

Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 8, 8, 8, 8, 8

Back Extensions:
55 x 11, 11, 11, 10, 10, 10

T-Bar Low Rows:
45 + 15 x 14, 14, 14, 14, 14

Seated Leg Curls:
130 x 14, 13, 14, 13, 14

Leg Extensions:
160 x 20, 20, 20, 20, 20, 21

Dumbbell Upright Rows:
25s x 10, 10, 10, 10, 10

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

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

[TGreggors]

12/16/21
166.2 lbs.

DB Flies:
15s x 10
30s x 9
25s x 13, 13

Machine Lat Pullovers:
155 x 12, 11

Hack Squats:
45/side x 10
2 45s/side x 10, 10, 10, 10, 10

DB Hip Thrusts:
120 x 15, 15, 15, 15, 15, 15

Leg Extensions:
200 x 11, 11, 11

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

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

Machine Preacher Curls:
45 x 14, 14, 14, 13, 15

Cable Overhead V-Bar Triceps Extensions:
70 x 14, 14, 14, 13, 13

Twisting Cable Crunches:
140 x 7, 7
130 x 10 (+2)

Switching from machine flies to DB flies

[TGreggors]

12/19/21
165.8 lbs.

Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 12, 12, 13, 12, 12

Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 12, 12, 12

Back Extensions:
55 x 11, 11, 11, 11, 10, 10

Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 10

Leg Extensions:
180 x 15, 15, 15, 15, 15, 16

Face Pulls:
60 x 10, 9, 10, 9, 9

Abductor Machine:
150 x 20, 20, 19

Standing Calf Raises: *paused*
180 x 18, 18

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

[TGreggors]

12/20/21
163.0 lbs.

Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 8

Leg Press: *paused*
45/side x 10
3 45s/side x 17, 17, 17, 17, 18

DB Hip Thrusts:
130 x 9, 9, 8, 8, 8, 8

Neutral Close Grip Pulldowns:
150 x 18, 17, 17, 17, 17

Leg Extensions:
200 x 12, 12, 12

Seated DB Hammer Curls:
30s x 20, 20, 20, 20, 18

Triceps Pushdowns:
60 x 8, 8

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

Standing Calf Raises: *paused*
180 x 15, 15, 15

[TGreggors]

12/22/21
167.8 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 10, 10, 10, 10

Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 9, 8, 8, 8, 8

Back Extensions:
55 x 11, 11, 11, 11, 11, 11

T-Bar Low Rows:
45 + 15 x 15, 14, 14, 14, 14

Seated Leg Curls:
130 x 14, 14, 14, 13, 13

Leg Extensions:
180 x 16, 16, 16, 15, 15, 15

Dumbbell Upright Rows:
25s x 11, 11, 11, 10, 10

Incline DB Curls:
35s x 8, 8, 7

Roman Chair Leg Raises:
BW+5/leg x 12, 12, 12

[TGreggors]

12/24/21
166.0 lbs.

DB Flies:
15s x 10
25s x 14, 13, 13

Machine Lat Pullovers:
155 x 12, 12

Hack Squats:
45/side x 10
2 45s/side x 11, 10, 10, 11, 10

DB Hip Thrusts:
130 x 9, 9, 9, 9, 9, 9

Leg Extensions:
12 x 12, 12, 11

Machine Calf Raises: *paused*
220 x 12, 11, 11, 10, 10

Seated Calf Raises: *paused*
2 45s + 25 x 9, 11, 11

Supinating DB Curls:
35s x 8, 7, 7, 7, 7

Cable Overhead V-Bar Triceps Extensions:
7 x 9, 9, 8, 8, 9

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

Lifted in a different gym than normal for part of this session so the weights/reps are different.

[TGreggors]

12/25/21
166.0 lbs.

Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13, 13, 13, 12, 12, 12

Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 13, 12, 12

Back Extensions:
55 x 12, 12, 12, 11, 11, 11

Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 10

Leg Extensions:
180 x 16, 16, 16, 16, 16, 15

Face Pulls:
60 x 10, 10, 10, 10, 10

Abductor Machine:
150 x 20, 20, 20

Standing Calf Raises: *paused*
180 x 19, 18

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

[TGreggors]

12/27/21
165.0 lbs.

Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 9

Leg Press: *paused*
45/side x 10
3 45s/side x 18, 18, 18, 18, 18

DB Hip Thrusts:
130 x 10, 10, 9, 9, 9, 9

Neutral Close Grip Pulldowns:
150 x 18, 18, 17, 15, 15

Leg Extensions:
200 x 13, 13, 12.25

Seated DB Hammer Curls:
30s x 20, 20, 20, 20, 20

Triceps Pushdowns:
60 x 10, 10

Twisting Cable Crunches:
130 x 12, 11(+1), 11(+1)

Standing Calf Raises: *paused*
180 x 18, 17, 17

[TGreggors]

12/28/21
163.4 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 11, 10, 10, 10

Machine Romanian Deadlifts:
25/side x 10
45 + 35/side x 9, 9, 9, 8, 8

Back Extensions:
55 x 12, 12, 12, 12, 12, 11

T-Bar Low Rows:
45 + 15 x 15, 14, 13, 14, 14

Seated Leg Curls:
130 x 14, 14, 13, 12, 12

Leg Extensions:
180 x 16, 16, 16, 16, 16, 16

Dumbbell Upright Rows:
25s x 11, 11, 11, 11, 11

Incline DB Curls:
35s x 8, 8, 8

Roman Chair Leg Raises:
BW+5/leg x 13, 13, 13

[TGreggors]

12/30/21
164.8 lbs.

DB Flies:
15s x 10
25s x 14, 14, 12

Machine Lat Pullovers:
155 x 13, 12

Hack Squats:
45/side x 10
2 45s/side x 11, 11, 11, 10, 10

DB Hip Thrusts:
130 x 10, 10, 10, 10, 9, 9

Leg Extensions:
200 x 13, 12, 12.75

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

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

Machine Preacher Curls:
45 x 15, 15, 15, 15, 15

Cable Overhead V-Bar Triceps Extensions:
70 x 14, 14, 14, 14, 14

Twisting Cable Crunches:
130 x 12, 12, 11(+2)

[TGreggors]

1/2/22
164.0 lbs.

Machine Romanian Deadlifts:
25/side x 10
45 + 25/side x 13

Romanian Deadlifts:
155 x 11, 9, 9, 9, 9

Nautilus Incline Presses:
25/side x 10
80/side x 13, 13, 13, 13, 13

Back Extensions:
55 x 12, 12, 12, 12, 12, 12

Cable Wide Grip Pulldowns:
100 x 11, 11, 11, 11, 11

Leg Extensions:
180 x 17, 17, 16, 16, 16, 16

Face Pulls:
60 x 11, 11, 11, 11, 10

Abductor Machine:
170 x 16, 14, 14

Standing Calf Raises: *paused*
180 x 19, 19

Roman Chair Leg Raises:
BW+5/leg x 14, 14, 13.25

Switching to regular Romanian deadlifts with a barbell because machine RDLs are beginning to feel stale.

[TGreggors]

1/3/22
164.0 lbs.

Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 18, 18

Neutral Close Grip Pulldowns:
150 x 18, 18, 18, 18, 18

DB Hip Thrusts:
130 x 10, 10, 9, 9, 9, 9

Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 10, 10

Leg Extensions:
200 x 13, 13, 13

Seated DB Hammer Curls:
30s x 20, 17

Rope Hammer Curls:
70 x 14, 16, 15

Triceps Pushdowns:
60 x 11, 11

Twisting Cable Crunches:
130 x 12, 12, 11(+1)

Standing Calf Raises: *paused*
180 x 18, 18, 17

I think I'm going to start doing back work first since I feel that it's not progressing as well as some of my other body parts.

[TGreggors]

1/5/22
164.0 lbs.

Romanian Deadlifts:
95 x 10
165 x 8, 8, 8, 8, 7

T-Bar Low Rows:
45 + 15 x 15, 15, 14, 14, 14

Nautilus Incline Presses:
25/side x 10
90/side x 11, 10, 9, 7, 7, 7

Back Extensions:
55 x 12, 12, 12, 12, 12, 12

Seated Leg Curls:
130 x 14, 14, 13, 13, 14

Leg Extensions:
180 x 17, 17, 17, 17, 16, 17

Dumbbell Upright Rows:
25s x 12, 11, 11, 12, 12

Incline DB Curls:
35s x 9, 9, 8

Roman Chair Leg Raises:
BW+5/leg x 14, 13, 13.25

[TGreggors]

1/6/22
165.8 lbs.

DB Flies:
15s x 10
25s x 14, 14, 13

Machine Lat Pullovers:
155 x 13, 12

Hack Squats:
45/side x 10
2 45s/side x 11, 11, 11, 11, 11

DB Hip Thrusts:
130 x 11, 11, 11, 10, 11, 11

Leg Extensions:
200 x 14, 13, 13

Standing Calf Raises: *paused*
210 x 11, 11, 11, 11, 11

Seated Calf Raises: *paused*
2 45s + 25 x 12, 11, 11

Machine Preacher Curls:
45 x 16, 16, 15, 16, 16

Overhead Cambered Bar Triceps Extensions:
40 x 11, 10, 10, 9, 9

Twisting Cable Crunches:
130 x 12, 12, 12 (+2)

[TGreggors]

1/9/22
165.2 lbs.

Romanian Deadlifts:
95 x 10
145 x 12, 12, 11, 10, 10, 10

Nautilus Incline Presses:
25/side x 10
80/side x 14, 13, 13, 10, 10

Back Extensions:
65 x 8, 8, 8, 8, 8, 8

Cable Wide Grip Pulldowns:
100 x 13, 12, 12, 12, 11

Leg Extensions:
180 x 17, 17, 17, 17, 17, 18

Face Pulls:
60 x 11, 11, 11, 11, 11

Abductor Machine:
170 x 16, 15, 14.5

Standing Calf Raises: *paused*
180 x 20, 19

Roman Chair Leg Raises:
BW+5/leg x 14, 14, 14.25

[TGreggors]

1/10/22
167.0 lbs.

Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 19, 18

Neutral Close Grip Pulldowns:
150 x 19, 19, 18, 18, 18

DB Hip Thrusts:
130 x 11, 11, 11, 11, 11, 11

Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 9, 9, 9, 8

Leg Extensions:
200 x 14, 14, 13

Rope Hammer Curls:
70 x 15, 15, 14, 14, 15

Triceps Pushdowns:
60 x 12, 11

Twisting Cable Crunches:
130 x 13, 13(+1), 13(+2)

Standing Calf Raises: *paused*
180 x 18, 18, 17

[TGreggors]

1/12/22
165.4 lbs.

Romanian Deadlifts:
95 x 10
165 x 8, 8, 8, 8, 8

T-Bar Rows:
45 + 15 x 15, 15, 15, 15, 15

Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 8, 8

Back Extensions:
65 x 9, 9, 9, 8, 8, 8

Seated Leg Curls:
130 x 14, 14, 14, 14, 13

Leg Extensions:
180 x 17, 17, 18, 17, 18, 16

Dumbbell Upright Rows:
25s x 12, 12, 12, 12, 12

Incline DB Curls:
35s x 9, 9, 8.25

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

[TGreggors]

1/13/22
166.2 lbs.

DB Flies:
15s x 10
25s x 14, 14, 13

Machine Lat Pullovers:
155 x 13, 13

Hack Squats:
45/side x 10
2 45s/side x 12, 11, 11, 11, 11

DB Hip Thrusts:
130 x 12, 12, 12, 11, 11, 11

Leg Extensions:
200 x 14, 14, 14.5

Standing Calf Raises: *paused*
210 x 12, 12, 12, 11, 11

Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 11

Machine Preacher Curls:
45 + 15 x 12, 12, 12, 12, 12

Overhead Cambered Bar Triceps Extensions:
40 x 10, 10, 10, 10, 10

Twisting Cable Crunches:
130 x 13, 13, 12(+1)

[TGreggors]

1/15/22
165.2 lbs.

Romanian Deadlifts:
95 x 10
135 x 12, 12, 12, 12, 12, 12

Cable Wide Grip Pulldowns:
100 x 12, 12, 12, 12, 13

Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 11, 10, 11

Back Extensions:
65 x 9, 9, 9, 9, 9, 8

Leg Extensions:
180 x 18, 18, 18, 18, 17, 18

Face Pulls:
60 x 12, 12, 12, 11, 11

Abductor Machine:
170 x 16, 16, 15

Standing Calf Raises: *paused*
180 x 20, 20

Roman Chair Leg Raises:
BW+5/leg x 15, 15, 15

[TGreggors]

1/17/22
165.2 lbs.

Leg Press: *paused*
45/side x 10
3 45s/side x 19, 19, 19, 19, 19

Underhand Grip Pulldowns:
150 x 19, 19, 19, 19, 19

DB Hip Thrusts:
130 x 12, 12, 12, 12, 12, 12

Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9

Leg Extensions:
200 x 15, 15, 14

Rope Hammer Curls:
70 x 15, 15, 16, 15, 16

Triceps Pushdowns:
60 x 12, 12

Twisting Cable Crunches:
130 x 13, 13, 13(+2)

Standing Calf Raises: *paused*
180 x 18, 18, 18

[TGreggors]

1/18/22

Romanian Deadlifts:
95 x 10
165 x 9, 9, 8, 8, 8

T-Bar Rows:
45 + 15 x 16, 15, 15, 15, 15

Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 8

Back Extensions:
65 x 9, 9, 9, 9, 9, 9

Seated Leg Curls:
130 x 14, 14, 14, 13.75, 12

Leg Extensions:
180 x 18, 17, 17, 17, 17, 18

Dumbbell Upright Rows:
25s x 12, 12, 12, 12, 12

Incline DB Curls:
35s x 9, 9, 9

Roman Chair Leg Raises:
BW+5/leg x 15, 15, 15

[TGreggors]

1/20/22
167.2 lbs.

DB Flies:
15s x 10
25s x 14, 14, 14

Cable Lat Pullovers:
100 x 12, 12

Hack Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 11

DB Hip Thrusts:
130 x 13, 13, 12, 12, 12, 12

Leg Extensions:
200 x 15, 15, 15

Standing Calf Raises: *paused*
210 x 12, 12, 12, 12, 11

Seated Calf Raises: *paused*
2 45s + 25 x 12, 12, 12

Machine Preacher Curls:
45 + 15 x 13, 12, 12, 12, 12

Overhead Cambered Bar Triceps Extensions:
40 x 11, 11, 10, 10, 10

Twisting Cable Crunches:
130 x 14, 14, 14(+1)

[TGreggors]

1/23/22
166.0 lbs.

Romanian Deadlifts:
95 x 10
135 x 14, 13, 13, 12

Cable Wide Grip Pulldowns:
120 x 9, 8, 7

Nautilus Incline Presses:
25/side x 10
80/side x 14, 13, 12

Back Extensions:
65 x 10, 10, 9, 9.5

Leg Extensions:
180 x 19, 19, 19, 19

Face Pulls:
60 x 13, 13, 13

Abductor Machine:
190 x 10
170 x 16, 16

Standing Calf Raises: *paused*
180 x 20, 20

Roman Chair Leg Raises:
BW+5/leg x 16, 15, 16

Beginning of the deload week.

[TGreggors]

1/24/22
165.2 lbs.

Leg Press: *paused*
45/side x 10
3 45s/side x 20, 20, 20

Underhand Grip Pulldowns:
150 x 20, 17, 17

DB Hip Thrusts:
130 x 14, 14, 14, 14

Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10

Leg Extensions:
200 x 15, 15, 16

Rope Hammer Curls:
70 x 16, 16, 17

Triceps Pushdowns:
60 x 13, 13

Twisting Cable Crunches:
130 x 15
150 x 8(+1), 8(+1)

Standing Calf Raises: *paused*
180 x 19, 19, 19

[TGreggors]

1/26/22
167.2 lbs.

Romanian Deadlifts:
95 x 10
165 x 10, 10, 9

T-Bar Rows:
45 + 15 x 17, 16, 16

Nautilus Incline Presses:
25/side x 10
90/side x 10, 10, 10, 9

Back Extensions:
65 x 10, 10, 10, 10

Seated Leg Curls:
130 x 15, 15, 15

Leg Extensions:
180 x 19, 20, 19, 19

Dumbbell Upright Rows:
30s x 9, 9, 9

Incline DB Curls:
35s x 10, 9, 9

Roman Chair Leg Raises:
BW+5/leg x 16, 16, 16