TGreggors' Second Training Log

[TGreggors]

7/5/21
162.0 lbs.

HS Chest Flies:
90 x 10
105 x 16, 16, 16

Machine Lat Pullovers:
110 x 14, 14

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

Leg Extensions:
130 x 15, 15, 15, 15, 15, 15, 15, 15

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

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

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

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

Long-Lever Planks:
BW x 1:00, 1:00, 1:00

Nine weeks post-op. Planning on trying to add in leg press and some hip hinging movements next week.

[TGreggors]

7/6/21
162.0 lbs.

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

Machine Incline Presses:
25/side x 10
70/side x 10, 10, 10, 10, 9

Back Extensions:
45 x 10, 10, 10, 8

Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 13

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

Leg Extensions:
150 x 15, 15, 15, 15, 15, 14

Face Pulls:
70 x 15, 15, 15, 15, 15

Abductor Machine:
110 x 15, 15, 15

Standing Calf Raises: *paused*
135 x 12, 12

Long-Lever Planks:
BW x 1:00, 1:00, 1:06

[TGreggors]

7/8/21
163.0 lbs.

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

DB Hip Thrusts:
80 x 12, 12, 12, 12, 12, 12

Pullups:
BW x 10

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

Leg Extensions:
130 x 16, 16, 16, 16, 16, 15

Seated DB Hammer Curls:
20s x 18, 17, 17, 17, 18

Triceps Pushdowns:
40 x 21, 21

Long Lever Planks:
BW x 1:00, 1:00, 1:11

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

28 years old as of the 7th. I can stop aging any day now!

[TGreggors]

7/9/21

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

DB Hip Thrusts:
70 x 17, 17, 17, 17, 17, 17

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

High Cable Rows:
90 x 10, 10, 10, 10, 10

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

Leg Extensions:
150 x 15, 15, 15, 15, 15, 16

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

Machine Preacher Curls:
100 x 11, 11, 11

Long Lever Planks:
BW x 1:00, 1:00, 1:16

[TGreggors]

7/12/21
162.8 lbs.

HS Chest Flies:
90 x 10
105 x 17, 17, 17

Machine Lat Pullovers:
110 x 15, 14

Belted Squats:
45/side x 8
45 + 25/side x 8, 9, 9, 10, 9

DB Hip Thrusts:
80 x 13, 13, 13, 14, 14, 13

Leg Extensions:
130 x 17, 17, 16

Standing Calf Raises: *paused*
135 x 12, 12, 12, 12, 16

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

Machine Preacher Curls:
80 x 16, 16, 16, 16, 16

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

Long-Lever Planks:
BW x 1:00, 1:00, 1:21

SQUATS ARE BACK! 10 weeks post-op and feeling great!

[TGreggors]

7/13/21
164.0 lbs.

Machine Romanian Deadlifts:
45/side x 8, 8, 8, 8, 7, 7

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

DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 16

Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 14

Leg Extensions:
150 x 16, 16, 16, 16, 16, 16

Face Pulls:
70 x 16, 16, 16, 16, 15

Abductor Machine:
110 x 16, 16, 16

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

Long-Lever Planks:
BW x 1:00, 1:00, 1:26

First time doing RDLs since before the surgery. Happy.

[TGreggors]

7/15/21
164.0 lbs.

Pushups:
BW x 10
BW x 18, 18, 18, 18, 18, 18

Leg Press: *paused*
45/side x 10
2 45s/side x 14, 14, 14, 14, 15

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

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

Leg Extensions:
130 x 18, 18, 18

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

Triceps Pushdowns:
40 x 22, 22

Long Lever Planks:
BW x 1:00, 1:00, 1:31

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

[TGreggors]

7/16/21
164.8 lbs.

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

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

DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 17

High Cable Rows:
90 x 11, 11, 11, 10, 10

Seated Leg Curls:
90 x 16, 16, 16, 16, 18

Leg Extensions:
150 x 17, 17, 17, 16, 16, 17

Seated DB Lateral Raises:
10s x 17, 17, 17, 17, 16

Machine Preacher Curls:
100 x 12, 12, 12

Long Lever Planks:
BW x 1:00, 1:00, 1:37

[TGreggors]

7/18/21
162.6 lbs.


HS Chest Flies:
90 x 10
105 x 17, 18, 18

Machine Lat Pullovers:
110 x 15, 16

Belted Squats:
45/side x 10
45 + 25/side x 10, 10, 10, 11, 12

DB Hip Thrusts:
80 x 15, 15, 15, 15, 15, 16

Leg Extensions:
130 x 19, 19, 19

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

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

Machine Preacher Curls:
80 x 17, 17, 17, 17, 17

Overhead Cable Triceps Extensions:
45 x 11

DB Skullcrushers:
25s x 10, 10, 10, 8

Long Lever Planks:
BW x 1:00, 1:00, 1:42

Right shoulder was bothering me a tad so I moved over to DB skull crushers instead of my normal cable overhead triceps extensions.

[TGreggors]

7/20/21
164.4 lbs.

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

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

DB Hip Thrusts:
70 x 18, 18, 18, 18, 18, 18

Wide Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 15

Leg Extensions:
150 x 17, 17, 17, 17, 17, 17

Face Pulls:
70 x 17, 17, 17, 17, 17

Abductor Machine:
110 x 17, 17, 18

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

Decline Leg Raises:
BW x 12, 10, 10

Added in decline leg raises since I'm beginning to feel more comfortable with trying things out with the surgical hip. Just a slight ache on these.

[TGreggors]

7/22/21
164.0 lbs.

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

Leg Press: *paused*
45/side x 10
2 45s/side x 15, 15, 15, 15, 17

DB Hip Thrusts:
80 x 16, 16, 16, 15, 15, 15

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

Leg Extensions:
130 x 20, 20, 20

Seated DB Hammer Curls:
20s x 19, 19, 19, 19, 18

Triceps Pushdowns:
40 x 23, 22

Decline Leg Raises:
BW x 12, 12, 10

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

[TGreggors]

7/23/21
162.8 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 15, 15, 15, 15, 15, 15

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

DB Hip Thrusts:
70 x 19, 19, 19, 19, 18, 18

High Cable Rows:
90 x 11, 11, 11, 11, 11

Seated Leg Curls:
90 x 18, 18, 18, 18, 19

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

Seated DB Lateral Raises:
10s x 18, 18, 18, 18, 18

Machine Preacher Curls:
100 x 13, 13, 13

Decline Leg Raises:
BW x 12, 12, 10

[TGreggors]

7/25/21
163.8 lbs.

HS Chest Flies:
90 x 10
105 x 18, 18, 18

Machine Lat Pullovers:
110 x 16, 16

Belted Squats:
45/side x 10
45 + 25/side x 12, 12, 12, 12, 11

DB Hip Thrusts:
80 x 16, 16, 16, 16, 16, 15

Leg Extensions:
130 x 21, 21, 21

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

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

Machine Preacher Curls:
80 x 18, 18, 18, 17, 17

DB Skullcrushers:
25s x 10, 10, 10, 10, 10

Decline Leg Raises:
BW x 12

Decline Situps:
w/ 30 lbs. x 9

Twisting Decline Situps:
30 x 6 (+1 in mid)

Adding some twisting situps in now since my hip is beginning to tolerate it.

[TGreggors]

7/26/21
163.0 lbs.

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

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

DB Hip Thrusts:
70 x 19, 19, 19, 19, 19, 18

Wide Neutral Grip Pulldowns:
130 x 16, 16, 16, 16, 14

Leg Extensions:
150 x 18, 18, 18, 18, 18, 17

Face Pulls:
70 x 18, 18, 17, 17, 18

Abductor Machine:
110 x 18, 18, 18

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

Decline Leg Raises:
BW x 12, 11, 10

[TGreggors]

7/29/21
163.8 lbs.

Neutral Grip Pushups:
BW x 10
BW x 19, 19, 15, 15, 14, 14

Leg Press: *paused*
45/side x 10
2 45s/side x 17, 17, 17, 17, 16

DB Hip Thrusts:
80 x 16, 16, 16, 16, 16, 15

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

Leg Extensions:
130 x 21, 21, 21

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

Triceps Pushdowns:
40 x 23, 23

Twisting Weighted Situps:
BW + 30 x 6 (+2), 5, 5(+1)

Standing Calf Raises: *paused*
135 x 16
165 x 8, 10

[TGreggors]

7/30/21
165.2 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 16, 16, 16, 16, 16, 16

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

DB Hip Thrusts:
70 x 19, 19, 19, 19, 19, 19

High Cable Rows:
90 x 12, 12, 12, 12, 13

Seated Leg Curls:
90 x 20, 20, 18, 18, 20

Leg Extensions:
150 x 18, 18, 18, 18, 18, 20

Seated DB Lateral Raises:
10s x 19, 19, 19, 19, 19

Machine Preacher Curls:
100 x 13, 14, 14

Decline Leg Raises:
BW x 12, 12, 12

[TGreggors]

8/1/21
162.6 lbs.

HS Chest Flies:
90 x 10
105 x 19, 19 19

Machine Lat Pullovers:
110 x 17, 17

Belted Squats:
45/side x 10
45 + 25/side x 12, 12, 12, 12, 12

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

Leg Extensions:
130 x 22, 22, 22

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

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

Machine Preacher Curls:
90 x 18, 18, 15
80 x 17, 19

DB Skullcrushers:
25s x 11, 11, 11, 11, 10

Twisting Decline Situps:
30 x 6, 6, 5 (+3)

[TGreggors]

8/2/21
162.6 lbs.

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

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

DB Hip Thrusts:
70 x 19, 19, 19, 19, 20, 20

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

Leg Extensions:
150 x 20, 19, 19, 19, 19, 19

Face Pulls:
70 x 18, 18, 18, 18, 18

Abductor Machine:
110 x 19, 19, 19

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

Decline Leg Raises:
BW x 12, 11, 10

[TGreggors]

8/4/21
163.8 lbs.

Neutral Grip Pushups:
BW x 10
BW x 17, 17, 17, 17, 17, 16

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

DB Hip Thrusts:
80 x 17, 17, 17, 17, 17, 18

Neutral Close Grip Pulldowns:
120 x 16, 16, 16, 17, 18

Leg Extensions:
130 x 23, 23, 23

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

Triceps Pushdowns:
50 x 11, 12

Twisting Weighted Situps:
BW + 30 x 6, 6, 6(+3)

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

[TGreggors]

8/5/21
165.2 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 17, 16, 16, 16, 16, 17

Machine Romanian Deadlifts:
25/side x 10
45/side x 10, 10, 10, 11, 11

DB Hip Thrusts:
70 x 20, 20, 20, 20, 20, 20

High Cable Rows:
90 x 13, 13, 13, 13, 13

Seated Leg Curls:
90 x 20, 20
110 x 10, 10, 10

Leg Extensions:
150 x 20, 20, 20, 20, 20, 20

Seated DB Lateral Raises:
10s x 20, 20, 20, 20, 19

Machine Preacher Curls:
100 x 14, 14, 14

Decline Leg Raises:
BW x 13, 13, 13

[TGreggors]

8/8/21
162.6 lbs.

HS Chest Flies:
90 x 10
105 x 20, 20, 20

Machine Lat Pullovers:
110 x 18, 18

Belted Squats:
45/side x 10
45 + 25/side x 13, 13, 13, 12, 12

DB Hip Thrusts:
80 x 18, 18, 18, 18, 17, 17

Leg Extensions:
130 x 24, 24, 23

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

Seated Calf Raises: *paused*
45 x 18, 18, 20

Machine Preacher Curls:
80 x 18, 18, 18, 18, 19

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

Twisting Decline Situps:
30 x 7, 6, 6 (+3)

[TGreggors]

8/9/21
162.6 lbs.

Machine Romanian Deadlifts:
25/side x 10
45/side x 11, 11, 11, 11, 11, 11

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

DB Hip Thrusts:
90 x 13, 13, 11, 10, 11, 11

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

Leg Extensions:
150 x 20, 20, 20, 20, 20, 20

Face Pulls:
70 x 19, 19, 19, 19, 19

Abductor Machine:
130 x 12, 12, 13

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

Decline Leg Raises:
BW x 14, 14, 13

[TGreggors]

8/11/21
165.8 lbs.

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

Leg Press: *paused*
45/side x 10
2 45s/side x 18, 18, 18, 18, 19

DB Hip Thrusts:
80 x 18, 18, 18, 18, 18, 18

Neutral Close Grip Pulldowns:
150 x 11, 10, 10, 10, 10

Leg Extensions:
130 x 24, 24, 23

Seated DB Hammer Curls:
30s x 11, 11, 11, 11, 11

Triceps Pushdowns:
50 x 12, 12

Twisting Weighted Situps:
BW + 30 x 7, 7, 6 (+3 in mid)

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

[TGreggors]

8/12/21
165.8 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 17, 17, 17, 17, 17, 18

Machine Romanian Deadlifts:
25/side x 10
45/side x 11, 11, 12, 12, 13

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

High Cable Rows:
90 x 14, 14, 14, 13, 14

Seated Leg Curls:
110 x 11, 11, 11, 10, 12

Leg Extensions:
170 x 14, 14, 14, 14, 13, 14

Seated DB Lateral Raises:
10s x 20, 20, 20, 20, 21

Machine Preacher Curls:
100 x 15, 14, 14

Decline Leg Raises:
BW x 14, 14, 14

[TGreggors]

8/15/21
162.6 lbs.

HS Chest Flies:
90 x 10
135 x 12, 12, 12

Machine Lat Pullovers:
110 x 19, 19

Belted Squats:
45/side x 10
45 + 25/side x 13, 13, 13, 13, 12

DB Hip Thrusts:
80 x 19, 19, 19, 19, 19, 19

Leg Extensions:
130 x 24, 24, 24

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

Seated Calf Raises: *paused*
45 x 21
45 + 25 x 11, 12

Machine Preacher Curls:
80 x 19, 19, 19, 19, 19

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

Twisting Decline Situps:
30 x 7, 7, 7

[TGreggors]

8/16/21
164.4 lbs.

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

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

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

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

Leg Extensions:
170 x 14, 14, 14, 14, 15, 15

Face Pulls:
70 x 20, 20, 19, 19, 19

Abductor Machine:
130 x 13, 13, 13

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

Decline Leg Raises:
BW x 15, 15, 14

[TGreggors]

8/18/21
165.8 lbs.

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

Leg Press: *paused*
45/side x 10
2 45s/side x 19, 19, 19, 19, 18

DB Hip Thrusts:
80 x 20, 20, 19, 19, 19, 19

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

Leg Extensions:
130 x 25, 25, 25

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

Triceps Pushdowns:
50 x 13, 12

Twisting Weighted Situps:
BW + 30 x 7, 7, 7 (+1 in mid)

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

[TGreggors]

8/19/21
168.8 lbs.

Nautilus Incline Presses:
25/side x 10
50/side x 18, 18, 18, 18, 17, 18

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

DB Hip Thrusts:
90 x 13, 13, 13, 13, 13, 14

High Cable Rows:
90 x 14, 14, 14, 14, 15

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

Leg Extensions:
170 x 15, 15, 15, 15, 15, 15

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

Machine Preacher Curls:
100 x 15, 15, 15

Decline Leg Raises:
BW x 15, 15, 15

[TGreggors]

8/21/21
168.4 lbs.

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

Machine Lat Pullovers:
110 x 20, 20

Belted Squats:
45/side x 10
45 + 25/side x 13, 13, 13, 13, 14

DB Hip Thrusts:
80 x 20, 20, 20, 20, 20, 20

Leg Extensions:
130 x 26, 25, 25

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

Seated Calf Raises: *paused*
45 + 25 x 12, 13, 13

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

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

Twisting Decline Situps:
30 x 8, 7, 7

[TGreggors]

8/23/21
165.0 lbs.

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

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

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

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

Leg Extensions:
170 x 16, 16, 16, 16, 16, 15

Face Pulls:
70 x 20, 20, 20, 20, 19

Abductor Machine:
130 x 14, 14, 15

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

Decline Leg Raises:
BW x 15, 15, 14