TGreggors' Second Training Log

[TGreggors]

1/27/23
168.0 lbs.

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

DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 9, 9, 9, 8

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

Pullups: *dead-hang*
BW x 10, 10, 9, 8, 8

Leg Extensions:
127.5 x 14, 13, 13

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

Triceps Pushdowns:
45 x 13, 12

Twisting Roman Chair Leg Raises:
BW x 7, 7, 7

Standing Calf Raises: *paused*
120 x 13, 13, 12

[TGreggors]

1/29/23
165.8 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 25/side x 7, 7, 7, 7, 6

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

HS High-Low Rows:
45 + 10/side x 14, 14, 14, 13, 13

Triceps Pushdowns: *straight bar*
55 x 14, 12, 13

Cable Curls:
80 x 11, 11, 11

Seated Leg Curls:
110 x 10, 10, 9, 9, 9

Leg Extensions:
105 x 16, 16, 16, 16, 16, 16

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

Machine Incline Curls:
110 x 12, 12, 12

Cable Crunches:
130 x 15, 15, 14

[TGreggors]

1/30/23
168.0 lbs.

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

Lat Prayers:
60 x 9, 8

Pendulum Squats:
Carriage x 10
45 + 25 x 9, 9, 7, 6, 6

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

Leg Extensions:
127.5 x 11, 11, 11

Standing Calf Raises: *paused*
140 x 9, 9, 8, 8, 8

Seated Calf Raises: *paused*
2 45s + 35 x 11, 11, 11

Machine Preacher Curls:
90 x 11, 11, 10, 10, 10

Overhead Rope Triceps Extensions: *old cables*
60 x 9, 9, 9, 9, 8

Twisting Roman Chair Leg Raises:
BW x 6, 6, 6

[TGreggors]

2/1/23
168 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 8, 8, 8, 8, 8, 8

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

Wider Neutral Grip Pulldowns:
140 x 9, 8, 8, 8, 8

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

Leg Extensions:
105 x 17, 16, 16, 16, 16, 16

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

Abductor Machine:
80 x 12, 12, 12

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

Cable Crunches:
130 x 15, 15, 15

[TGreggors]

2/2/23
166.4 lbs.

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

DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 9, 8, 8, 8

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

Pullups: *dead-hang*
BW x 10, 10, 8, 8, 8

Leg Extensions:
127.5 x 13, 13, 12

Preacher Hammer Curls:
40 x 12, 12, 12, 12, 12

Triceps Pushdowns: *rope*
55 x 6
50 x 8

Twisting Roman Chair Leg Raises:
BW x 8, 7, 7

Standing Calf Raises: *paused*
120 x 13, 13, 12

[TGreggors]

2/5/23
164.8 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 25/side x 7, 7, 7, 7, 7

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

HS High-Low Rows:
45 + 10/side x 14, 14, 14, 14, 14

Triceps Pushdowns: *straight bar*
55 x 14, 14, 13

Cable Curls:
80 x 14, 13, 13

Seated Leg Curls:
110 x 10, 10, 10, 9, 9

Leg Extensions:
105 x 17, 17, 16, 16, 16, 16

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

Machine Incline Curls:
120 x 8, 8, 8

Cable Crunches:
130 x 16, 16, 15

[TGreggors]

2/6/23
167.2 lbs.

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

Lat Prayers:
60 x 12, 11

Pendulum Squats:
Carriage x 10
45 + 25 x 9, 9, 9, 8, 8

BB Hip Thrusts:
165 x 7, 7, 7, 7, 7, 7

Leg Extensions:
127.5 x 13, 13, 13

Standing Calf Raises: *paused*
140 x 9, 9, 9, 9, 9

Seated Calf Raises: *paused*
2 45s + 35 x 12, 11, 11

Machine Preacher Curls:
90 x 11, 10, 10, 9, 10

Overhead Rope Triceps Extensions: *old cables*
60 x 9, 9, 9, 9, 9

Twisting Roman Chair Leg Raises:
BW x 8, 7

Decline Leg Raises:
BW x 11

[TGreggors]

2/8/23
167.4 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 9, 9, 9, 8, 9, 8

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

Wider Neutral Grip Pulldowns:
140 x 9, 9, 9, 8, 8

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

Leg Extensions:
105 x 17, 17, 16, 17, 16, 17

Seated Face Pulls:
30 x 13, 13, 13, 13, 12

Abductor Machine:
80 x 13, 13, 14

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

Twisting Cable Crunches:
130 x 8, 7, 7(+1)

[TGreggors]

2/9/23
166.2 lbs.

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

DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 9, 8, 8, 8

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

Pullups: *dead-hang*
BW x 9, 9

Lat Pulldowns:
100 x 9, 9, 9

Alternate Leg Extension Machine:
110 x 12, 12, 12

Preacher Hammer Curls:
40 x 13, 13, 13, 12, 12

Triceps Pushdowns: *rope*
50 x 8, 8

Decline Leg Raises:
BW x 11, 11, 11

Standing Calf Raises: *paused*
120 x 13, 13, 13

[TGreggors]

2/12/23
164.8 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 25/side x 8, 8, 8, 7, 7

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

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

Triceps Pushdowns: *straight bar*
55 x 14, 14, 14

Cable Curls:
80 x 14, 14, 14

Seated Leg Curls:
110 x 10, 10, 10, 10, 9

Leg Extensions:
105 x 17, 17, 17, 17, 17, 17

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

Machine Incline Curls:
120 x 9, 9, 9

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

[TGreggors]

2/13/23
166.8 lbs.

Machine Chest Flies:
70 x 10
9th hole from top x 11, 11, 11

Lat Pullovers:
60 x 11, 9

Pendulum Squats:
Carriage x 10
45 + 25 x 9, 9, 9, 9, 9

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

Leg Extensions:
127.5 x 14, 13, 14

Standing Calf Raises: *paused*
140 x 10, 9, 9, 9, 9

Seated Calf Raises: *paused*
2 45s + 35 x 12, 12, 12

Barbell Curls:
90 x 6, 6, 6, 6, 6

Triceps Extension Machine:
70 x 8, 8, 8, 8, 7

Decline Leg Raises:
BW x 12, 12, 12

Switching out my arm exercises here.

[TGreggors]

2/15/23
168.8 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 10/side x 9, 9, 9, 9, 9

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

Wider Neutral Grip Pulldowns:
140 x 9, 9, 9, 8, 8

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

Leg Extensions:
105 x 18, 18, 17, 17, 17, 17

Seated Face Pulls:
30 x 14, 14, 13, 13, 13

Abductor Machine:
80 x 15, 15, 15

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

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

[TGreggors]

2/16/23
167.8 lbs.

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

DB Floor Presses: *paused*
45s x 10
80s x 9, 9, 8, 8, 8

Machine Presses: *paused*
130 x 9

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

Lat Pulldowns: *paused*
100 x 10, 10, 9, 9, 9

Leg Extensions:
127.5 x 14, 14, 13

Preacher Hammer Curls:
50 x 9, 8, 9, 9, 9

Triceps Pushdowns: *rope*
50 x 9, 8

Decline Leg Raises:
BW x 13, 13, 12

Standing Calf Raises: *paused*
120 x 14, 14, 13

[TGreggors]

2/18/23
166.4 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 25/side x 8, 8, 8, 8

High Bar Good Mornings:
115 x 7

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

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

Triceps Pushdowns: *straight bar*
55 x 15, 14, 14

Cable Curls:
80 x 15, 15, 14

Seated Leg Curls:
110 x 10, 10, 10, 10, 10

Leg Extensions:
105 x 18, 18, 18, 17, 17, 17

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

Machine Incline Curls:
120 x 10, 10, 9

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

[TGreggors]

2/20/23
166.4 lbs.

Machine Chest Flies:
70 x 10
9th hole from top x 12, 12, 11

Lat Pullovers:
60 x 11, 10

Pendulum Squats:
Carriage x 10
45 + 25 x 10, 9, 9, 9, 9

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

Leg Extensions:
127.5 x 14, 14, 14

Standing Calf Raises: *paused*
140 x 10, 9, 9, 9, 10

Seated Calf Raises: *paused*
2 45s + 35 x 13, 12, 12

Barbell Curls:
90 x 7, 7, 7, 6, 6

Triceps Extension Machine:
70 x 8, 8, 8, 8, 8

Decline Leg Raises:
BW x 14, 14, 13

[TGreggors]

2/22/23
167.0 lbs.

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

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

Wider Neutral Grip Pulldowns:
140 x 9, 9, 9, 9, 8

Back Extensions:
25 x 11, 11, 10, 8, 8, 8

Leg Extensions:
105 x 18, 18, 18, 18, 17, 17

Seated Face Pulls:
30 x 14, 14, 14, 13, 13

Abductor Machine:
80 x 16, 16, 16

Standing Calf Raises: *paused*
100 x 20, 18

Twisting Cable Crunches:
130 x 12 (+2), 12
80 x 14 *back against pole*

[TGreggors]

2/24/23
165.4 lbs.

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

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

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

Lat Pulldowns: *paused*
100 x 10, 10, 10, 10, 9

Leg Extensions:
127.5 x 14, 14, 14

Preacher Hammer Curls:
50 x 9, 9, 9, 9, 9

Triceps Pushdowns: *rope*
50 x 9, 9

Decline Leg Raises:
BW x 14, 14, 14

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

[TGreggors]

2/25/23
165.4 lbs.

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

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

HS High-Low Rows:
45 + 10/side x 16, 15, 15, 15, 15

Triceps Pushdowns: *straight bar*
55 x 15, 15, 14

Cable Curls:
80 x 15, 15, 15

Seated Leg Curls:
110 x 11, 11, 11, 10, 10

Leg Extensions:
105 x 18, 18, 15, 13, 15, 14

Arsenal Lateral Raises:
50 x 8, 8, 8, 8, 8

Machine Incline Curls:
120 x 10, 10, 10

Twisting Cable Crunches:
110 x 7, 7(+1), 6

[TGreggors]

2/27/23
165.0 lbs.

Machine Chest Flies:
70 x 10
9th hole from top x 12, 12, 12

Lat Pullovers:
60 x 11, 11

Pendulum Squats:
Carriage x 10
45 + 25 x 10, 10, 10, 9, 9

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

Leg Extensions:
127.5 x 14, 13, 13

Standing Calf Raises: *paused*
140 x 10, 10, 10, 10, 9

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

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

Triceps Extension Machine:
70 x 9, 9, 8, 8, 8

Decline Leg Raises:
BW x 15, 14, 14

[TGreggors]

3/1/23
167.8 lbs.

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

Incline Bench Press: *paused*
95 x 10
145 x 8, 8, 8, 7, 6

Wider Neutral Grip Pulldowns:
140 x 9, 9, 9, 9, 8

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

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

Seated Face Pulls:
30 x 14, 14, 14, 13, 13

Abductor Machine:
80 x 17, 17, 16

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

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

[TGreggors]

3/2/23
166.8 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 11, 10, 10, 10, 9

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

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

Lat Pulldowns: *paused*
100 x 11, 11, 10, 11, 11

Leg Extensions:
127.5 x 14, 13, 13

Preacher Hammer Curls:
50 x 10, 10, 9, 10, 9

Triceps Pushdowns: *rope*
50 x 10, 9

Decline Leg Raises:
BW x 15, 15, 14

Standing Calf Raises: *paused*
120 x 15, 12, 13

[TGreggors]

3/4/23
165.0 lbs.

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

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

HS Low Rows:
45/side x 8, 8, 8, 8, 8

Triceps Pushdowns: *straight bar*
55 x 15, 15, 15

Cable Curls:
80 x 16, 16, 15

Seated Leg Curls:
110 x 11, 11, 11, 11, 10

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

Arsenal Lateral Raises:
50 x 9, 8, 8, 8, 8

Machine Incline Curls:
120 x 11, 10, 11

Twisting Cable Crunches:
110 x 8, 8, 7(+1)

[TGreggors]

3/6/23
167.4 lbs.

Machine Chest Flies:
70 x 10
9th hole from top x 12, 12, 12

Lat Pullovers:
60 x 11, 11

Pendulum Squats:
Carriage x 10
45 + 25 x 10, 10, 10, 10, 9

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

Leg Extensions:
127.5 x 14, 13, 13

Standing Calf Raises: *paused*
140 x 10, 10, 10, 10, 9

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

Barbell Curls:
90 x 7, 7, 7, 6, 6

Triceps Extension Machine:
70 x 9, 9, 9, 9, 9

Decline Leg Raises:
BW x 15, 15, 14

[TGreggors]

3/7/23
167.4 lbs.

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

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

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

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

Leg Extensions:
105 x 17, 17, 16, 16, 16, 16

Seated Face Pulls:
30 x 14

Standing Face Pulls:
60 x 8, 8, 8, 8

Abductor Machine:
80 x 18, 18, 19

Standing Calf Raises: *paused*
100 x 12, 10

Twisting Cable Crunches: *back against pole*
110 x 7(+2), 7(+2)

[TGreggors]

3/9/23
168.4 lbs.

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

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

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

Lat Pulldowns: *paused*
100 x 11, 11, 11, 11, 11

Leg Extensions:
127.5 x 14, 13, 14

Preacher Hammer Curls:
50 x 10, 10, 10, 10, 10

Overhead Triceps Extensions:
80 x 6
60 x 8

Decline Leg Raises:
BW x 15, 15, 14

Standing Calf Raises: *paused*
120 x 9, 8

Machine Leg Press Calf Raises:
210 x 8

[TGreggors]

3/10/23
166.8 lbs.

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

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

HS Low Rows:
45/side x 9, 8, 8, 8, 8

Triceps Pushdowns: *straight bar*
55 x 16, 15, 15

Cable Curls:
80 x 16, 16, 15

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

Leg Extensions:
105 x 16, 15, 15, 15, 14, 14

Arsenal Lateral Raises:
50 x 9, 9, 8, 8, 8

Machine Incline Curls:
120 x 12, 11, 10

Twisting Cable Crunches:
110 x 8, 8, 8

[TGreggors]

3/13/23
166.8 lbs.

Machine Chest Flies:
70 x 10
10th hole from top x 9, 9, 8

Lat Pullovers:
60 x 12, 11

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

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

Leg Extensions:
127.5 x 15, 13, 14

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

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

Barbell Curls:
90 x 7, 7, 7, 7, 6

Triceps Extension Machine:
70 x 10, 9, 9, 9, 10

Decline Leg Raises:
BW x 15, 15, 15

[TGreggors]

3/14/23
167.4 lbs.

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

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

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

Back Extensions:
25 x 9, 8, 8, 7, 7, 7

Leg Extensions:
105 x 15, 15, 15, 15, 14, 15

Standing Face Pulls:
60 x 9, 8, 8, 8, 8

Abductor Machine:
80 x 19, 19, 19

Machine Leg Press Calf Raises: *paused*
170 x 11
130 x 17

Twisting Cable Crunches: *back against pole*
110 x 9, 9, 8(+1)

[TGreggors]

3/16/23
168.4 lbs.

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

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

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

Lat Pulldowns: *paused*
100 x 12, 11, 10, 11, 11

Leg Extensions:
127.5 x 14, 13, 14

Preacher Hammer Curls:
50 x 11, 11, 11, 11, 10

Overhead Triceps Extensions:
60 x 8, 8

Decline Leg Raises:
BW x 15, 16, 15

Machine Leg Press Calf Raises:
210 x 9, 9, 9

[TGreggors]

3/17/23
166.4 lbs.

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

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

HS Low Rows:
45/side x 9, 9, 9, 9, 8

Triceps Pushdowns: *straight bar*
65 x 10, 10, 9

Cable Curls:
90 x 11, 12, 12

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

Leg Extensions:
105 x 16, 15, 13, 13, 13, 13

Arsenal Lateral Raises:
50 x 9, 9, 9, 9, 8

Machine Incline Curls:
120 x 12, 12, 11

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