TGreggors' Second Training Log

[TGreggors]

7/3/22

Smith Machine Squats: *paused*
135 x 10
185 x 9, 8, 8

DB Floor Presses: *paused*
45s x 10
70s x 12, 11, 10, 10

Glute Bridges:
145 x 9, 9, 9, 9

Neutral Grip Pullups:
BW x 11, 10, 10

Leg Extensions:
80 x 12, 11, 12

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

Rope Triceps Pushdowns:
30 x 13, 12

Twisting Leg Raises:
BW x 9, 9, 9

Leg Press Calf Raises: *paused*
160 x 12, 11, 11

[TGreggors]

7/5/22

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

DB Incline Presses: *paused*
45s x 10
50s x 13, 12, 11, 12

DB Pendlay Rows:
50s x 13, 12, 12

Machine Triceps Extensions
20 x 16, 16, 17

Supinating DB Curls:
30s x 12, 12, 11

Seated Leg Curls:
60 x 20
70 x 16, 17

Leg Extensions:
80 x 12, 12, 12, 12

DB Lateral Raises:
20s x 12, 11, 11

Incline DB Curls:
35s x 12, 12, 12

Decline Situps:
BW x 8, 8, 14( on alternate piece of equipment)

[TGreggors]

7/6/22

DB Flies:
15s x 10
20s x 16, 16, 16

Cable Lat Pullovers:
25 x 17, 17

Smith Machine Squats: *paused*
135 x 10
185 x 9, 8, 8, 8, 8

Glute Bridges:
145 x 9, 9, 9, 9, 9, 8

Leg Extensions:
80 x 13, 13, 13

Leg Press Calf Raises: *paused*
180 x 9, 9, 9, 9, 10

Leg Press Calf Raises: *paused*
160 x 12, 12, 12

Cable Curls:
40 x 17, 17

Rope Cable Curls:
40 x 12, 12, 11

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

Twisting Leg Raises:
BW x 9, 9, 9 (+1)

[TGreggors]

7/9/22

Good Mornings:
95 x 10
115 x 9, 8, 8, 8, 8, 8

DB Incline Presses:
45s x 10
60s x 9, 9, 8, 8, 8

Lat Pulldowns:
9 x 8, 9, 9, 9, 8

Glute Bridges:
145 x 9, 8, 8, 8, 8, 7.5

Leg Extensions:
70 x 14, 15, 15, 14, 17
6 x 16

DB Rear Delt Flies:
10s x 16, 16, 16, 15, 15

Abductor Machine:
90 x 13, 13, 14

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

Decline Situps:
BW x10, 9, 10

[TGreggors]

7/11/22
167.8 lbs.

Leg Press: *paused*
45/side x 10
4 45s/side x 13, 13, 12, 12, 12

DB Floor Presses: *paused*
45s x 10
70s x 11, 11, 11, 11, 11, 10

BB Hip Thrusts:
175 x 10, 9, 9, 8, 8, 7

Neutral Grip Pullups: *dead-hang*
BW x 8, 8, 8, 8, 8

Leg Extensions:
130 x 19, 19, 19

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

Triceps Pushdowns:
40 x 19, 19

Twisting Decline Leg Raises:
BW x 12, 7, 7

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

Back at home and in my dojo!

[TGreggors]

7/12/22
167.8 lbs.

Good Mornings:
95 x 10
115 x 9, 9, 9, 8, 8

DB Incline Presses: *paused*
45s x 10
50s x 15, 15, 13, 13, 14, 13

Pendlay Rows:
115 x 12, 12, 12, 11, 12

Machine Triceps Extensions
80 x 11, 11, 11

Supinating DB Curls:
35s x 10, 10, 11

Lying Leg Curls:
70 x 15, 15, 15, 14, 14

Leg Extensions:
130 x 17, 17, 17, 17, 17, 18

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

Incline DB Curls:
35s x 12, 9, 9

HS Crunches:
2 45s + 10 x 9, 8, 7

Some notes from this past month of training: right shoulder pain has largely improved. The deload and trip did me a lot of good mentally, as motivation is currently high. Turned 29 on the 7th.