TGreggors' Second Training Log

[TGreggors]

12/5/22
166.6 lbs.

Machine Chest Flies:
70 x 10
110 x 9, 9, 9

Lat Prayers:
50 x 12, 12

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

BB Hip Thrusts:
165 x 6
145 x 8, 8, 8, 8, 8, 8

Leg Extensions:
120 x 11, 11, 11

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

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

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

Overhead Rope Triceps Extensions:
60 x 11, 11, 10, 11
70 x 7

Twisting Roman Chair Leg Raises:
BW x 6, 6, 6 (+0.25)

[TGreggors]

12/7/22
166.6 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 9, 9, 9, 9, 9, 9

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 7, 7, 7, 7

Close Grip Pulldowns:
120 x 10, 10, 9, 9, 9

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

Leg Extensions:
90 x 19, 18, 18, 19, 18, 19

HS Rear Delt Flies:
90 x 9, 8, 8, 8, 8

Abductor Machine:
70 x 19, 19, 18

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

Cable Crunches:
110 x 19
130 x 12, 12

[TGreggors]

12/9/22
168.2 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 11, 11, 11, 11, 11

DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 8, 7, 7

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

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

Leg Extensions:
120 x 12, 12, 11

Preacher Hammer Curls:
40s x 8, 8, 8, 8, 8

Triceps Pushdowns:
45 x 12, 11

Twisting Roman Chair Leg Raises:
BW x 6, 6, 5(+0.25)

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

[TGreggors]

12/12/22
166.6 lbs.

Smith Machine Good Mornings:
85 x 10
115 x 9, 8, 8, 8, 8

HS Incline Presses:
45/side x 10
45 + 35/side x 10, 10, 9, 8, 9, 9

HS High Grip Rows:
45 + 25/side x 11, 10, 11, 10, 10

Triceps Pushdowns: *straight bar*
55 x 13, 12, 11

Cable Curls:
80 x 9, 8, 8

Seated Leg Curls:
90 x 14, 12, 12, 12, 12

Leg Extensions:
90 x 19, 19, 19, 19, 19, 18

Machine Lateral Raises:
80 x 10, 10, 10, 10, 9

Machine Incline Curls:
110 x 8, 8, 8

Cable Crunches:
130 x 13, 13, 12

[TGreggors]

12/13/22
168 lbs.

Machine Chest Flies:
70 x 10
110 x 10, 10, 10

Lat Prayers:
50 x 13, 12

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

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

Leg Extensions:
120 x 12, 12, 12

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

Seated Calf Raises: *paused*
2 45s + 25 x 13, 12, 11

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

Overhead Rope Triceps Extensions:
60 x 11, 11, 10, 11, 10

Twisting Roman Chair Leg Raises:
BW x 7, 6, 6(+0.25)

[TGreggors]

12/15/22
166.6 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 9, 9, 9, 9

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 8, 7, 7, 7

Close Grip Pulldowns:
120 x 10, 10, 10, 10, 9

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

Leg Extensions:
90 x 19, 19, 19, 19, 19, 18

HS Rear Delt Flies:
90 x 9, 9, 9, 9, 9

Abductor Machine:
70 x 19, 19, 19

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

Cable Crunches:
130 x 13, 13, 12

[TGreggors]

12/16/22
168.2 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 12, 12, 11, 12, 11

DB Floor Presses: *paused*
45s x 10
80s x 8, 8, 8, 8, 8, 7

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

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

Leg Extensions:
120 x 12, 12, 13

Preacher Hammer Curls:
40s x 9, 9, 9, 9, 8

Triceps Pushdowns:
45 x 9, 9

Twisting Roman Chair Leg Raises:
BW x 7, 7 6(+1)

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

[TGreggors]

12/19/22
166.6 lbs.

Smith Machine Good Mornings:
85 x 10
115 x 9, 9, 9, 9, 8

HS Incline Presses:
45/side x 10
45 + 35/side x 9, 10, 10, 9, 9, 9

HS High-Low Rows:
45 + 10/side x 8, 8, 8, 8, 9

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

Cable Curls:
80 x 9, 9, 10

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

Leg Extensions:
90 x 19, 19, 19, 19, 18, 18

Machine Lateral Raises:
80 x 10, 10, 10, 10, 9

Machine Incline Curls:
110 x 9, 9, 9

Cable Crunches:
130 x 13, 13, 13.5

[TGreggors]

12/20/22
167.6 lbs.

Machine Chest Flies:
70 x 10
110 x 10, 10, 11

Lat Prayers:
60 x 8, 8

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

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

Leg Extensions:
120 x 13, 13, 13

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

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

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

Overhead Rope Triceps Extensions:
60 x 11, 11, 11, 11, 10

Twisting Roman Chair Leg Raises:
BW x 7, 7, 6 (+1)

[TGreggors]

12/22/22
167.6 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 9, 9, 9

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 8, 8, 8, 7

Close Grip Pulldowns:
120 x 10, 10, 10, 10, 9

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

Leg Extensions:
90 x 19, 19, 19, 19, 19, 19

HS Rear Delt Flies:
90 x 10, 10, 10, 9, 9

Abductor Machine:
70 x 20, 19, 19

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

Cable Crunches:
130 x 14, 14, 14

[TGreggors]

12/23/22
166.0 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 12, 12, 12, 12, 12

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

BB Hip Thrusts:
145 x 9, 9, 9, 9, 9, 9

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

Leg Extensions:
120 x 14, 13, 13

Preacher Hammer Curls:
40s x 9, 9, 9, 9, 9

Triceps Pushdowns:
45 x 10, 9

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

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

[TGreggors]

12/25/22.

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

Machine Incline Presses: *paused*
45/side x 10
100/side x 8
90/side x 8, 8, 8, 8, 7

HS High-Low Rows:
45 + 10/side x 9, 9, 9, 8, 9

Triceps Pushdowns: *v-bar*
50 x 12, 11, 12

Cable Curls:
110 x 8, 8
100 x 8

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

Leg Extensions:
130 x 15, 15, 15, 15, 13, 14

Cable Upright Rows:
70 x 8

DB Lateral Raises:
15s x 10, 9, 10, 10

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

Cable Crunches:
120 x 12, 12, 13

12/24 marks 11 years of consistent training. Merry Christmas. In my hometown gym for this session.

[TGreggors]

12/26/22
167.6 lbs.

Machine Chest Flies:
70 x 10
110 x 11, 11, 11

Lat Prayers:
60 x 9, 9

Pendulum Squats:
Carriage x 10
45 + 25 x 8, 7, 7, 8, 8

BB Hip Thrusts:
145 x 10, 10, 10, 9, 9, 9

Leg Extensions:
120 x 14, 14, 14

Standing Calf Raises: *paused*
140 x 7, 7, 7, 7, 7

Seated Calf Raises: *paused*
2 45s + 35 x 9, 9, 10

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

Overhead Rope Triceps Extensions:
60 x 11, 11, 11, 11, 11

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

[TGreggors]

12/28/22
166.4 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 10, 10, 10, 10, 10, 10

HS Incline Presses: *paused*
45/side x 10
2 45s/side x 8, 8, 8, 8, 8

Close Grip Pulldowns:
120 x 10, 10, 10, 10, 10

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

Leg Extensions:
90 x 20, 20, 20, 20, 19, 19

HS Rear Delt Flies:
90 x 11, 11, 9, 12, 12

Abductor Machine:
70 x 20, 20, 20

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

Cable Crunches:
130 x 14, 14, 14

[TGreggors]

12/30/22
166.4 lbs.

Hack Squats:
Carriage x 10
45 + 10/side x 12, 13, 12, 12, 12

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

BB Hip Thrusts:
145 x 10, 10, 10, 10, 10, 9

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

Leg Extensions:
120 x 15, 15, 14

Preacher Hammer Curls:
40s x 10, 10, 10, 10, 10

Triceps Pushdowns:
45 x 10, 10

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

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

[TGreggors]

1/1/23

Smith Machine Good Mornings:
85 x 10
115 x 11, 9, 10, 10, 9

Machine Incline Presses: *paused*
45/side x 10
45 + 35/side x 11, 10, 10, 10, 10, 10

HS High-Low Rows:
45 + 10/side x 11, 11, 11, 11, 10

Triceps Pushdowns: *v-bar*
55 x 11, 11, 11

Cable Curls:
80 x 10, 10, 9

Seated Leg Curls:
110 x 8, 9, 8, 8, 8

Leg Extensions:
90 x 20, 20
105 x 15, 15, 14, 14

DB Lateral Raises:
15s x 10, 10, 10, 10, 10

Machine Incline Curls:
110 x 10, 10, 9

Cable Crunches:
130 x 15, 15, 14.5

[TGreggors]

1/2/23
166.6 lbs.

Machine Chest Flies:
70 x 10
110 x 12, 12, 12

Lat Prayers:
60 x 10, 10

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

BB Hip Thrusts:
145 x 10, 10, 10, 10, 10, 10

Leg Extensions:
120 x 14, 14, 14

Standing Calf Raises: *paused*
140 x 8, 7, 8, 8, 7

Seated Calf Raises: *paused*
2 45s + 35 x 9, 9, 10

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

Overhead Rope Triceps Extensions:
60 x 12, 11, 11, 11, 11

Twisting Roman Chair Leg Raises:
BW x 8, 7(+1), 6(+1)

[TGreggors]

1/5/23
167 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 11, 10, 10, 10, 10, 10

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

Wider Neutral Grip Pulldowns:
140 x 6, 6, 6, 6, 7

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

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

HS Rear Delt Flies:
90 x 12, 12, 12, 12, 12

Abductor Machine:
90 x 11
80 x 15, 14

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

Cable Crunches:
130 x 15, 15, 15

[TGreggors]

1/6/23
168.8 lbs.

Hack Squats:
Carriage x 10
45 + 25/side x 8, 8, 8, 8, 8

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

BB Hip Thrusts:
145 x 10, 10, 10, 10, 10,

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

Leg Extensions:
120 x 15, 15, 14

Preacher Hammer Curls:
40s x 11, 11, 10, 10, 10

Triceps Pushdowns:
45 x 11, 10

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

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

[TGreggors]

1/8/23
167.2 lbs.

Smith Machine Good Mornings:
85 x 10
115 x 10, 10, 10, 10, 10

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

HS High-Low Rows:
45 + 10/side x 12, 12, 12, 12, 11

Triceps Pushdowns: *v-bar*
55 x 12, 12, 11

Cable Curls:
80 x 9, 9, 9

Seated Leg Curls:
110 x 9, 9, 9, 9, 8

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

DB Lateral Raises:
15s x 11, 11, 11, 11, 10

Machine Incline Curls:
110 x 11, 11, 10

Cable Crunches:
130 x 12, 13, 13

[TGreggors]

1/10/23
167.6 lbs.

Machine Chest Flies:
70 x 10
110 x 12, 12, 13

Lat Prayers:
60 x 11, 10

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

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

Leg Extensions:
120 x 15, 15, 15

Standing Calf Raises: *paused*
140 x 8, 8, 8, 8, 7

Seated Calf Raises: *paused*
2 45s + 35 x 10, 10, 9

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

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

Twisting Roman Chair Leg Raises:
BW x 8, 8, 7(+1)

[TGreggors]

1/12/23
168.2 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 11, 11, 11, 11

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

Wider Neutral Grip Pulldowns:
140 x 7, 7, 7

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

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

HS Rear Delt Flies:
100 x 8, 8, 8

Abductor Machine:
80 x 16 16, 16

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

Cable Crunches:
130 x 12, 13, 12

First session of deload week.

[TGreggors]

1/13/23
166.8 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 8, 8, 8

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

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

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

Leg Extensions:
127.5 x 12, 12, 11

Preacher Hammer Curls:
40 x 10, 11, 10

Triceps Pushdowns:
45 x 12, 11

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

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

Switched to parallel leg presses instead of hack squats in hopes of mitigating this pesky right hip pain that had cropped up yet again.

[TGreggors]

1/15/23
166.8 lbs.

Smith Machine Good Mornings:
85 x 10
125 x 6, 6, 6

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

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

Triceps Pushdowns: *v-bar*
55 x 13, 13, 13

Cable Curls:
80 x 10, 10, 9

Seated Leg Curls:
110 x 9, 9, 10

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

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

Machine Incline Curls:
110 x 11, 11, 11

Cable Crunches:
130 x 13, 13, 14

[TGreggors]

1/17/23
168.6 lbs.

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

Lat Prayers:
60 x 11, 11

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

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

Leg Extensions:
127.5 x 12, 12, 12

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

Seated Calf Raises: *paused*
2 45s + 35 x 10, 10, 10

Machine Preacher Curls:
90 x 11, 10, 10

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

Twisting Roman Chair Leg Raises:
BW x 8, 7(+1), 7(+1)

[TGreggors]

1/18/23
168.6 lbs.

Smith Machine Good Mornings:
85 x 10
105 x 11, 11, 11, 11, 11, 11

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

Wider Neutral Grip Pulldowns:
140 x 8, 8, 8, 8, 7

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

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

HS Rear Delt Flies:
100 x 9, 9, 9, 9, 10

Abductor Machine:
80 x 17, 15, 16

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

Cable Crunches:
130 x 13, 13, 14

Back from the deload.

[TGreggors]

1/20/23
167.8 lbs.

Leg Press Machine: *paused*
190 x 10
290 x 9, 8, 8, 8, 8

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

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

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

Leg Extensions:
127.5 x 13, 110 x 12, 11 on alternative machine

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

Triceps Pushdowns:
45 x 12, 12

Twisting Roman Chair Leg Raises:
BW x 8, 8, 7(+1)

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

[TGreggors]

1/22/23
166.2 lbs.

Squat Machine Good Mornings:
Carriage x 10
45 + 25/side x 6, 6, 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 13, 13, 13, 13, 13

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

Cable Curls:
80 x 10, 10, 10

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

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

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

Machine Incline Curls:
110 x 12, 12, 12

Cable Crunches:
130 x 14, 14, 14

Switching to squat machine good mornings in hopes of alleviating this acute bout of hip pain. This fortunately improved over this past month.

[TGreggors]

1/24/23
168.0 lbs.

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

Lat Prayers:
60 x 12, 11

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

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

Alternative Leg Extension Machine:
110 x 11, 11, 11

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

Seated Calf Raises: *paused*
2 45s + 35 x 11, 10, 10

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

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

Twisting Roman Chair Leg Raises:
BW x 8, 8, 7(+1)

[TGreggors]

1/25/23
167.2 lbs.

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

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

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

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

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

HS Rear Delt Flies:
100 x 10, 10, 10, 10, 10

Abductor Machine:
80 x 18, 17, 17

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

Cable Crunches:
130 x 14, 14, 14