TGreggors' Second Training Log

[TGreggors]

8/25/21
164.6 lbs.

Neutral Grip Pushups:
BW x 10
BW x 18, 18, 18, 18, 17, 17

Leg Press: *paused*
45/side x 10
2 45s/side x 19, 19, 19, 19, 20

DB Hip Thrusts:
80 x 20, 20
100 x 8, 8, 9, 9

Neutral Close Grip Pulldowns:
150 x 12, 12, 11, 11, 12

Leg Extensions:
160 x 16, 16, 17

Seated DB Hammer Curls:
30s x 13, 13, 13, 12, 13

Triceps Pushdowns:
50 x 13, 13

Twisting Weighted Situps:
BW + 30 x 8, 8, 7

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

[TGreggors]

8/26/21
166.6 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 18, 18, 18, 18, 18, 19

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

DB Hip Thrusts:
90 x 15, 15, 15, 15, 15, 15

High Cable Rows:
90 x 15, 15, 15, 15, 15

Seated Leg Curls:
110 x 13, 12, 13, 13, 13

Leg Extensions:
170 x 16, 16, 16, 16, 16, 16

Seated DB Lateral Raises:
15s x 15, 15, 14, 16, 15

Machine Preacher Curls:
100 x 16, 15, 15

Decline Leg Raises:
BW x 16, 16, 15

[TGreggors]

8/28/21
167.4 lbs.

HS Chest Flies:
90 x 10
135 x 13, 13, 14

Machine Lat Pullovers:
140 x 11, 11

Belted Squats:
45/side x 10
45 + 25/side x 14, 14, 14, 14, 14

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

Leg Extensions:
160 x 17, 17, 18

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

Seated Calf Raises: *paused*
45 + 25 x 13, 13, 13

Machine Preacher Curls:
80 x 21, 21, 20, 20, 21

DB Skullcrushers:
25s x 13, 12, 12, 12, 11

Twisting Decline Situps:
30 x 8, 8, 8

[TGreggors]

8/29/21
164.4 lbs.

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

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

DB Hip Thrusts:
90 x 16, 16, 16, 16, 16, 16

Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 18, 17

Leg Extensions:
170 x 17, 17, 17, 17, 17, 17

Face Pulls:
60 x 23
70 x 20, 20, 20, 20

Abductor Machine:
130 x 15, 15, 16

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

Decline Leg Raises:
BW x 16, 16, 16

Cramming in my sessions early this week because I will be going on vacation beginning this Thursday. Hip is feeling pretty good, though I do still have some aches and pains here and there.

[TGreggors]

8/31/21
163.8 lbs.

Neutral Grip Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 18

Leg Press: *paused*
45/side x 10
2 45s/side x 20, 20, 20, 20, 20

DB Hip Thrusts:
100 x 10, 10, 10, 10, 10, 10

Neutral Close Grip Pulldowns:
150 x 12, 12, 12, 12, 12

Leg Extensions:
160 x 18, 18, 19

Seated DB Hammer Curls:
30s x 13, 13, 13, 13, 14

Triceps Pushdowns:
50 x 14, 14

Twisting Weighted Situps:
BW + 30 x 9, 8, 8

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

[TGreggors]

9/1/21
165.0 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 19, 19, 19, 19, 18, 19

Machine Romanian Deadlifts:
25/side x 10
45/side x 14, 14
45 + 25/side x 8, 8, 8

DB Hip Thrusts:
90 x 17, 16, 17, 17, 16, 16

High Cable Rows:
90 x 16, 16, 16, 15, 15

Seated Leg Curls:
110 x 13, 13, 13, 13, 13

Leg Extensions:
170 x 18, 18, 17, 17, 17, 17

Wide Grip Upright Rows:
70 x 10, 11, 11, 11
80 x 9

Incline DB Curls:
20s x 11, 11, 12

Decline Leg Raises:
BW x 17, 16, 16

[TGreggors]

9/3/21

HS Chest Flies:
115 x 12, 12, 11

Cable Lat Pullovers:
45 x 8, 8

Smith Machine Squats:
2 45s/side x 10

Leg Press:
190 x 10, 11

Back Extensions:
45 x 6
25 x 9, 8, 8

Leg Extensions:
100 x 12, 12, 14

Leg Press Calf Raises: *paused*
155 x 9, 8
140 x 10, 9, 7

Leg Press Calf Raises: *paused*
110 x 11
95 x 13, 13

Machine Preacher Curls:
75 x 9, 9, 9

Cable Overhead Triceps Extensions: *w/ rope*
32.5 x 9, 8, 8

Twisting Decline Situps:
30 x 5, 4(+2)
10 x 6 (+2)

Deloading. On the road for vacation.

[TGreggors]

9/6/21

Smith Machine Romanian Deadlifts:
135 x 8
155 x 10, 11, 10, 10

Incline DB Presses:
45s x 8
60s x 8, 8, 8

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

Lat Pulldowns:
70 x 12, 11, 10

Leg Extensions:
100 x 14, 14, 14, 16

Face Pulls:
40 x 10
25 x 14, 13

Abductor Machine:
145 x 13, 14, 15

Leg Press Calf Raises: *paused*
155 x 9
130 x 15

Roman Chair Leg Raises:
BW x 12, 11, 12

[TGreggors]

9/7/21

DB Presses: *paused*
45s x 10
75s x 6
65s x 10, 8, 8

Leg Press: *paused*
180 x 12, 13, 13

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

Neutral Close Grip Pulldowns:
105 x 11, 10, 9

Leg Extensions:
80 x 15, 16, 17

DB Hammer Curls:
30s x 15, 14, 14

Triceps Pushdowns:
70 x 15, 13

Twisting Weighted Situps:
BW + 10 x 5 (+2), x 4 (+1)
BW x 8

Leg Press Calf Raises: *paused*
120 x 11, 11, 11

[TGreggors]

9/10/21

Nautilus Incline Presses:
25/side x 10
50/side x 20, 20, 20, 19

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

Back Extensions:
45 9, 8, 7, 7

High Cable Rows:
90 x 17, 17, 16

Seated Leg Curls:
110 x 14, 14, 14

Leg Extensions:
170 x 18, 18, 18, 18

Wide Grip Upright Rows:
80 x 10, 10, 11

Incline DB Curls:
20s x 12, 12, 12

Decline Leg Raises:
BW x 17, 17, 17

[TGreggors]

9/11/21
167.2 lbs.

HS Chest Flies:
90 x 10
135 x 14, 14, 14

Machine Lat Pullovers:
140 x 12, 12

Belted Squats:
45/side x 10
45 + 25/side x 15, 15, 14, 14, 14

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

Leg Extensions:
160 x 18, 19, 19

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

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

Machine Preacher Curls:
80 x 21, 21, 21, 21, 22

DB Skullcrushers:
25s x 13, 13, 12, 12, 12

Twisting Decline Situps:
30 x 9, 9, 9

Back from vacation and back from the deload. Adding in back extensions instead of hip thrusts on two of my sessions to get a little bit more lower back work.

[TGreggors]

9/13/21
164.8 lbs.

Machine Romanian Deadlifts:
25/side x 10
45/side x 14, 14, 14, 14, 13, 14

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

Back Extensions:
45 x 9, 9, 9, 9, 8, 8

Wide Neutral Grip Pulldowns:
130 x 18, 18, 16, 16, 16

Leg Extensions:
170 x 18, 18, 17, 18, 18, 19

Face Pulls:
40 x 8, 10, 10, 10, 10

Abductor Machine:
130 x 16, 16, 17

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

Decline Leg Raises:
BW x 18, 17, 17

[TGreggors]

9/14/21
165.4 lbs.

Neutral Grip Pushups:
BW x 10
BW x 19, 18, 18, 17, 17, 17

Leg Press: *paused*
45/side x 10
2 45s + 25/side x 14, 14, 14, 14, 14

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

Neutral Close Grip Pulldowns:
150 x 13, 13, 13, 12, 12

Leg Extensions:
160 x 19, 19, 19

Seated DB Hammer Curls:
30s x 14, 14, 15, 14, 13

Triceps Pushdowns:
50 x 15, 14

Twisting Weighted Situps:
BW + 30 x 9, 10, 9

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

Working into some heavier weights on the hip. Feeling great so far.

[TGreggors]

9/16/21
165.8 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 20, 20, 20, 20, 20, 19

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

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

High Cable Rows:
90 x 16, 16, 16, 16, 16

Seated Leg Curls:
110 x 14, 14, 13, 14, 15

Leg Extensions:
170 x 19, 18, 18, 18, 18, 19

Wide Grip Upright Rows:
80 x 11, 11, 11, 11, 10

Incline DB Curls:
20s x 13, 14, 13

Decline Leg Raises:
BW x 18, 18, 18

[TGreggors]

9/18/21
165.4 lbs.

HS Chest Flies:
90 x 10
135 x 15, 15, 14

Machine Lat Pullovers:
140 x 13, 14

Belted Squats:
45/side x 10
45 + 25/side x 15, 15, 15, 15, 15

DB Hip Thrusts:
100 x 11, 11, 11, 11, 11, 11

Leg Extensions:
160 x 20, 20, 21

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

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

Machine Preacher Curls:
80 x 22, 22, 22, 22, 22

DB Skullcrushers:
25s x 13, 13, 13, 11, 11

Twisting Decline Situps:
30 x 10, 10, 10

[TGreggors]

9/19/21
163.4 lbs.

Machine Romanian Deadlifts:
25/side x 10
45/side x 14, 14, 14, 14, 14, 14

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

Back Extensions:
45 x 8, 8, 8, 8, 8, 8

Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 18, 17

Leg Extensions:
170 x 19, 19, 19, 18, 18, 18

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

Abductor Machine:
130 x 17, 19, 18

Standing Calf Raises: *paused*
135 x 21, 21

Decline Leg Raises:
BW x 19, 19, 18

[TGreggors]

9/21/21
166 lbs.

Neutral Grip Pushups:
BW x 10
BW x 19, 19, 18, 18, 17, 18

Leg Press: *paused*
45/side x 10
2 45s + 25/side x 15, 15, 15, 15, 16

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

Neutral Close Grip Pulldowns:
150 x 13, 13, 13, 13, 13

Leg Extensions:
160 x 21, 21, 21

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

Triceps Pushdowns:
50 x 15, 15

Twisting Weighted Situps:
BW + 30 x 10, 10, 10 (+1)

Standing Calf Raises: *paused*
165 x 16, 16, 15

[TGreggors]

9/22/21
167.4 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 20, 20, 20, 20, 20, 20

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

Back Extensions:
45 x 9, 9, 9, 9, 9, 8

High Cable Rows:
90 x 17, 17, 17, 17, 17

Seated Leg Curls:
110 x 15, 15, 15, 15, 15

Leg Extensions:
170 x 19, 19, 19, 19, 19, 20

Wide Grip Upright Rows:
80 x 11, 11, 11, 11, 11

Incline DB Curls:
20s x 15, 15, 15

Decline Leg Raises:
BW x 19, 19, 19

[TGreggors]

9/25/21
165.4 lbs.

HS Chest Flies:
90 x 10
135 x 15, 15, 15

Machine Lat Pullovers:
140 x 14, 14

Belted Squats:
45/side x 10
45 + 25/side x 16
2 45s/side x 10, 10, 10, 9

DB Hip Thrusts:
100 x 13, 13, 13, 13, 13, 13

Leg Extensions:
160 x 22, 21, 22

Standing Calf Raises: *paused*
150 x 16, 16, 16, 15, 17

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

Machine Preacher Curls:
80 x 23, 22, 22, 23, 23

DB Skullcrushers:
25s x 13, 13, 13, 13, 13

Twisting Decline Situps:
30 x 11, 11, 10 (+1)

[TGreggors]

9/26/21
163.4 lbs.

Machine Romanian Deadlifts:
25/side x 10
45/side x 15, 15, 15, 15, 15, 15

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

Back Extensions:
45 x 9, 9, 9, 9, 9, 8.75

Wide Neutral Grip Pulldowns:
130 x 18, 18, 18, 18, 16

Leg Extensions:
170 x 20, 19, 19, 18, 20, 20

Face Pulls:
40 x 11, 11, 11, 11, 11

Abductor Machine:
130 x 19, 19, 19

Standing Calf Raises: *paused*
135 x 22, 22

Decline Leg Raises:
BW x 20

Roman Chair Leg Raises:
BW x 12, 12

[TGreggors]

9/28/21
164.6 lbs.

Neutral Grip Pushups:
BW x 10
BW x 19, 19, 19, 19, 18, 18

Leg Press: *paused*
45/side x 10
2 45s + 25/side x 16, 16, 16, 16, 16

DB Hip Thrusts:
100 x 14, 14, 14, 15, 15, 15

Neutral Close Grip Pulldowns:
150 x 14, 15, 15, 15, 15

Leg Extensions:
160 x 22, 22, 22

Seated DB Hammer Curls:
30s x 15, 15, 15, 15, 15

Triceps Pushdowns:
50 x 15, 16

Twisting Weighted Situps:
BW + 30 x 11, 11, 11

Standing Calf Raises: *paused*
165 x 16, 16, 16

[TGreggors]

9/29/21
167.4 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 8, 8, 8, 7, 7, 7

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

Back Extensions:
45 x 9, 9, 9, 9, 9, 9

High Cable Rows:
90 x 18, 18, 18, 18, 17.75

Seated Leg Curls:
110 x 16, 15, 16, 15

Lying Leg Curls:
70 x 12

Leg Extensions:
170 x 20, 20, 20, 19, 19, 20

Wide Grip Upright Rows:
80 x 12, 12, 12, 12, 11

Incline DB Curls:
20s x 16, 16, 15

Roman Chair Leg Raises:
BW x 12, 12, 13

[TGreggors]

10/1/21

HS Chest Flies:
4 x10
5 x 10, 10, 10

Cable Lat Pullovers:
90 x 9, 10

Smith Machine Squats:
135 x 8
225 x 7, 7, 7, 7, 6

DB Hip Thrusts:
100 x 15, 15, 15, 15, 15, 14

Leg Extensions:
80 x 11, 11, 13

Standing Calf Raises: *paused*
150 x 8, 9, 9, 10, 11

Seated Calf Raises: *paused*
45/side x 8, 10, 8

Machine Preacher Curls:
45 x 8, 8, 9, 9, 9

V-Bar Overhead Triceps Extensions:
60 x 9, 8, 10, 9, 10

Twisting Decline Situps:
25/side x 5
15/side x 8, 8

On the road. Not my normal gym.

[TGreggors]

10/3/21
163.4 lbs.

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

Nautilus Incline Presses:
25/side x 10
70/side x 14, 14, 14, 14, 14

Back Extensions:
45 x 10, 10, 9, 9, 9, 9

Wide Neutral Grip Pulldowns:
130 x 18, 18

Cable Wide Grip Pulldowns:
90 x 7
80 x 10, 10

Leg Extensions:
170 x 20, 20, 20, 20, 20, 19

Face Pulls:
40 x 12, 12, 12, 12, 12

Abductor Machine:
130 x 20, 20, 19

Standing Calf Raises: *paused*
150 x 16, 16

Roman Chair Leg Raises:
BW x 13, 13, 12

Back in my normal dojo

[TGreggors]

10/4/21
165 lbs.

Neutral Grip Pushups:
BW x 10
BW x 19, 19, 19

Flat DB Presses:
65s x 8, 7, 6

Leg Press: *paused*
45/side x 10
2 45s + 25/side x 17, 17, 17, 17, 17

DB Hip Thrusts:
100 x 15, 15, 15, 15, 15, 15

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

Leg Extensions:
180 x 14, 14, 14

Seated DB Hammer Curls:
30s x 16, 16, 16, 16, 16

Triceps Pushdowns:
50 x 16, 16

Twisting Weighted Situps:
BW + 30 x 12, 11, 11

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

[TGreggors]

10/6/21
166 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 8, 8, 8, 8, 7, 8

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

Back Extensions:
45 x 10, 10, 10, 10, 10, 9

High Cable Rows:
90 x 18, 18, 18, 18

Plate-Loaded Low Rows:
45 x 14

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

Leg Extensions:
170 x 20, 20, 18, 18, 18, 18

Wide Grip Upright Rows:
80 x 12, 12, 12, 12, 12

Incline DB Curls:
20s x 16, 16, 16

Roman Chair Leg Raises:
BW x 13, 13, 13

[TGreggors]

10/7/21
166.4 lbs.

HS Chest Flies:
90 x 10
135 x 15, 15, 15

Machine Lat Pullovers:
140 x 15, 14

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

DB Hip Thrusts:
110 x 10, 10, 10, 10, 10, 10

Leg Extensions:
180 x 15, 14, 15

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

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

Machine Preacher Curls:
120 x 8, 8, 8, 10, 8

DB Skullcrushers:
25s x 14

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

Twisting Decline Situps:
30 x 12, 12, 10 (+1)

[TGreggors]

10/10/21
164.4 lbs.

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

Nautilus Incline Presses:
25/side x 10
70/side x 15, 14, 14, 14, 14

Back Extensions:
45 x 10, 10, 10, 10, 10, 10

Cable Wide Grip Pulldowns:
80 x 10, 10, 10, 10, 10

Leg Extensions:
170 x 20, 20, 20, 20, 20, 20

Face Pulls:
40 x 13, 13, 13, 13, 12

Abductor Machine:
130 x 20, 20, 20

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

Roman Chair Leg Raises:
BW x 14, 14, 13

[TGreggors]

10/11/21
164.4 lbs.

Flat DB Presses: *paused*
45s x 10
65s x 8, 8, 8, 7, 7, 7

Leg Press: *paused*
45/side x 10
2 45s + 25/side x 18, 18, 18, 17, 17

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

Neutral Close Grip Pulldowns:
150 x 16, 15, 15, 15, 15

Leg Extensions:
180 x 15, 15, 16

Seated DB Hammer Curls:
30s x 17, 17, 17, 17, 17

Triceps Pushdowns:
50 x 17, 16

Twisting Weighted Situps:
BW + 30 x 12, 12, 12

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

[TGreggors]

10/13/21
164.4 lbs.

Nautilus Incline Presses:
25/side x 10
90/side x 10, 8, 8, 7, 7, 8

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

Back Extensions:
45 x 10, 10, 11, 10, 10, 10

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

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

Leg Extensions:
170 x 10 + 4, 14
150 x 18
160 x 16, 16, 16

Wide Grip Upright Rows:
80 x 13, 13, 13, 13, 14

Incline DB Curls:
20s x 17, 17, 17

Roman Chair Leg Raises:
BW x 14, 14, 14