TGreggors' Second Training Log

[TGreggors]

11/18/18:
175.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5

Front Squats: *slowed descent*
135 x 8
155 x 12, 12, 12, 12, 12, 12, 12

Pullups: *dead-hang*
BW x 8, 8, 8, 7.9, 6.8

Decline Situps: *w/ medicine ball on forehead*
20 x 15, 15

Twisting Cable Crunches:
140 x 16, 16 (+1 in mid)

DB Hammer Curls: *simultaneous curling*
35s x 13, 12, 12

[TGreggors]

11/20/18:
175.2 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
195 x 7, 7, 7, 7, 7

Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 6, 6, 6, 6, 6

Cable Rows: *w/ lat pulldown attachment*
140 x 9, 9, 9, 8, 8

Seated DB Lateral Raises:
25s x 12, 12, 12, 11, 10

Seated Leg Curls:
140 x 12, 12, 12, 12, 12.5

[TGreggors]

11/21/18:
175.6 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 3, 3, 3, 3, 3, 3, 3, 3, 2
320 x 4

Bench Press:
135 x 5
165 x 5
190 x 10, 10, 11

Supinating DB Curls: *simultaneous*
30s x 16, 16, 16, 15, 15

Smith Machine Calf Raises: *paused at bottom*
2 45s/side x 11, 11, 13, 14, 14

Decline DB Situps:
20 x 16, 15

Twisting Cable Crunches:
Full Stack x 10(+3 in mid), 9 (+ 4 in mid)

Seated Abductor Machine:
200 x 10, 180 x 10, 10

Missed my prescribed reps on the box squats, so I'll be doing them again at this weight for another cycle. Back at my hometown gym for a few days for Thanksgiving.

[TGreggors]

11/23/18:

Deadlifts:
135 x 5
225 x 5
275 x 3
310 x 7, 7, 7, 7, 7

Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10
125 x 9

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

Cable Overhead Triceps Extensions:
70 x 16, 16, 14, 12, 12

HS Rear Delt Flies: *pronated grip*
90 x 10, 10, 10, 10, 9.75

Second session back in my hometown. Not bad.

[TGreggors]

11/25/18:

Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Front Squats:
135 x 8
155 x 5
180 x 10, 10, 10, 10, 8
170 x 9
155 x 10

Pullups: *dead-hang*
BW x 9, 9, 9, 8, 7

Decline Situps: *DB on forehead*
20 x 16, 15

DB Hammer Curls: *simultaneous*
35s x 13
30s x 14, 13

Twisting Cable Crunches:
Full stack + 11, 10 (+2 in mid)

Ran out of gas on the front squats

[TGreggors]

11/27/18:
177.2 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 9

Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
360 x 4, 4, 4, 4, 4

Cable Rows: *w/ lat pulldown attachment*
100 x 14, 14, 14, 14, 14

Seated DB Lateral Raises:
25s x 12, 12, 12, 12, 10.5

Seated Leg Curls:
140 x 13, 13, 13, 13, 12.5

Really happy about the deadlifts. Two minute rests here, too.

[TGreggors]

11/29/18:
176.4 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5, 5, 5, 5, 5, 5

Bench Press:
135 x 5
165 x 5
185 x 3
205 x 8, 8, 10

Supinating DB Curls: *simultaneous curling*
30s x 16, 16, 16, 16, 16

Leg Press Calf Raises: *paused at bottom*
5 45s/side x 12, 12, 12, 12, 12

Decline Medicine Ball Situps: *ball on forehead*
20 x 16, 16

Abductor Cable Kicks:
17.5 x 17, 17, 16

Twisting Cable Crunches:
140 x 17, 16(+2 in mid)

Bench was EXCELLENT. Strength just keeps moving up. Squats felt good, too. Doing high bar really does alleviate all of the wrist discomfort that I was feeling with the low-bar position. I think I'll stick with the high bar setup until I can squat normally without glute pain.

[TGreggors]

12/1/18:
176.2 lbs.

Deadlifts:
135 x 5
225 x 5
245 x 8, 8, 8, 8

Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8
145 x 8

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

Cable Overhead Triceps Extensions:
90 x 14, 13, 13, 13, 13

Cable Rear Delt Flies:
20 x 15, 15, 15, 14, 14

First session of the deload.

[TGreggors]

12/2/18
176.2 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8

Front Squats:
135 x 8
160 x 5
190 x 8, 8, 8, 8, 8
185 x 8, 8

Assisted Pullups:
10 assist x 12, 12, 12, 10
12 assist x 12

Decline Medicine Ball Situps: *ball on forehead*
20 x 16, 16

DB Hammer Curls: *simultaneous*
35s x 13, 12, 11.8

Twisting Cable Crunches:
140 x 17
150 x 9(+ 2 in mid)

Deload. I'd like to get a bodpod test somewhat soon. I believe I am looking noticeably more muscular here as of late.

[TGreggors]

12/3/18:
176.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 0
235 x 3, 3

Deadlifts:
135 x 5
225 x 5
275 x 3
305 x 8, 8, 8, 7
295 x 7

Cable Rows: *w/ lat pulldown attachment*
120 x 11, 11, 11, 11, 11

DB Lateral Raises:
25s x 12, 12, 10
20s x 10, 10 (made a real point of keeping my arms bent in order to maximize lateral delt activation)

Seated Leg Curls:
140 x 13, 13, 13, 13, 12.5

Frustrating stuff on the bench here.

[TGreggors]

12/6/18
175.4 lbs.

Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
235 x 8, 8, 8, 8

Bench Press:
135 x 5
185 x 3
215 x 6, 5
205 x 7

Supinating DB Curls: *simultaneous*
30s x 16, 16, 16, 14, 12

Smith Machine Calf Raises: *pause at bottom*
2 45s/side x 14, 14, 13, 12, 12

Decline DB Situps: *DB on forehead*
20 x 16, 15

Abductor Machine:
180 x 11, 11, 11

Twisting Cable Crunches:
Full stack x 11, 10 (+4 in middle)

Back in my home town for a few weeks.

[TGreggors]

12/7/18:
172.6 (Old scale. which is about two pounds lighter than the one I normally use)

Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12
115 x 11

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

Overhead Triceps Extensions: *w/ v-bar*
70 x 15, 15, 14, 14, 12.75

HS Rear Delt Flies: *pronated grip*
90 x 10, 10, 10, 10, 9

Had to dig deep on these deads. Lost a bit of weight due to increased activity from not studying all day, but I'm working on it.

[TGreggors]

12/9/18:
173.6 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7

Front Squats:
135 x 8
160 x 12, 12, 12, 12, 12, 11
145 x 11

Pullups: *dead-hang*
BW x 9, 9, 9, 8, 7

Decline DB Situps:
20 x 16, 16

DB Hammer Curls: *simultaneous*
30s x 14, 14, 12.75

Twisting Cable Crunches:
Full stack x 12, 11 (+2 in mid)

[TGreggors]

12/11/18:
175.2 lbs. (old scale)

Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5

Deadlifts:
135 x 5
225 x 5
275 x 3
330 x 6, 6, 6, 6, 4

High-to-Low Cable Rows:
70 x 13, 13, 13
80 x 11, 12

Seated DB Lateral Raises: *perpendicular arms*
20s x 11, 11, 11, 12, 12

Lying Leg Curls:
80 x 13, 13, 13, 13, 13

Went in at about 6 am this morning for the first time in quite awhile. Gotta say, this right glute injury is still persisting on my deadlifts, and it is really becoming a huge annoyance. Just wanting to squat and deadlift pain-free. That being said, I truthfully haven't been the smartest about training with this thing. I need to find some alternative ways to hit legs in the interim. I am not helping it actually recover.

[TGreggors]

12/13/18:
174.0 lbs. (old scale)

Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
270 x 9, 9, 9, 9

Bench Press:
135 x 5
165 x 5
195 x 10, 10, 10

Standing Calf Raises: *paused at bottom*
180 x 14, 8
165 x 10, 10, 10

Supinating DB Curls: *simultaneous*
30s x 16, 16, 16, 14, 14

Decline DB Situps:
20 x 17, 17

Abductor Machine:
180 x 12, 12, 12

Twisting Cable Crunches:
Full stack x 12, 11 (+1 in middle)

Actually was pain-free on my squats here, for real. Just slowed down the negative big time. Going to need to be smart on the deads tomorrow morning.

[TGreggors]

12/14/18:
173.2 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 1

Trap-Bar Deadlifts:
3 45s/side x 7, 7, 7, 7, 7, 7

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

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

Cable Overhead Extensions: *w/ v-bar*
70 x 15, 15, 15, 14, 14

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

So I worked up to 315 on the conventional deads and my glute did not feel so hot, at all. Changed to trap-bar with a slowed negative, and it actually was mostly pain-free. Starting with my hips higher seemed to make a substantial impact. May try these again on my next deadlift day.

[TGreggors]

12/16/18:
171.8 lbs. (old scale)

Bench Press:
45 x 10
135 x 5
165 x 5
185 x 9, 9, 9, 9

HS Front Squats: *EXTREMELY slow negative*
3 45s/side x 13, 10
2 45s + 25/side x 10
2 45s/side x 12
45 + 35/side x 13, 13, 12

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

DB Hammer Curls: *simultaneous curling*
30s x 14, 14, 14

Decline DB Situps:
25 x 12, 12

Twisting Cable Crunches:
Full stack x 12, 12(+2 in mid)

Had to really baby the glute, but I feel that I got some real work in, still, with the slowed negatives.

[TGreggors]

12/18/18:
172.6 lbs.

Bench Press:
45 x 10
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Trap-Bar Deadlifts: *slowed eccentric*
45/side x 10
2 45s/side x 5
2 45s + 25/side x 3
2 45s + 35/side x 10, 10, 10, 9, 9

High-to-low Cable Rows:
80 x 12, 12, 12, 12, 13

Seated DB Lateral Raises: *arms perpendicular*
20s x 12, 12, 12, 12, 12

Lying Leg Curls:
80 x 14, 14, 13, 13, 12

Really happy with the benching.

[TGreggors]

12/20/18:
173.2 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
290 x 7, 7, 7, 7, 7

Bench Press:
135 x 5
165 x 5
185 x 3
210 x 8, 7
200 x 8

Incline DB Curls:
20s x 16, 16, 16, 17, 17.5

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

Decline DB Situps:
25 x 13, 12

Abductor Machine:
180 x 13, 13, 11

Twisting Cable Crunches:
Full stack x 12, 13 (+1 in middle)

[TGreggors]

12/21/18:
174.0 lbs.

Trap Bar Deadlifts: *slowed eccentric*
45/side x 8
2 45s/side x 5
2 45s + 25/side x 3
3 45s/side x 8, 8, 8, 7, 7, 7

Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7

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

Overhead Triceps Extensions: *w/ v-bar*
70 x 15, 15, 15, 15, 14

HS Rear Delt Flies:
90 x 11, 10, 10, 10, 10

[TGreggors]

12/23/18:
171.8 lbs.

Bench Press:
45 x 10
95 x 8
135 x 5
165 x 5
185 x 3
210 x 5, 5, 5, 5, 5
207.5 x 5
210 x 6

HS Front Squats: *Extremely slowed eccentric*
45/side x 8
2 45s + 25/side x 13, 13, 12, 11
2 45s/side x 13, 13, 12

Pullups: *dead-hang*
BW x 9, 9, 9, 9, 7

Decline DB Situps:
25 x 13, 12

Twisting Cable Crunches:
Full stack x 13, 13(+2 in middle)

DB Hammer Curls: *simultaneous*
30s x 14, 13, 12.5

Brother misloaded the bar between sets so I accidentally benched with 207.5 instead of 210 for one of my sets. Did an extra repetition on the last set to compensate. No glute pain today.

[TGreggors]

Some pictures from this evening's training. Today (December 24th, 2018) marks seven years since I began seriously training to transform my physique. I know my results really aren't all that impressive for that time period, truly, but I have made progress. Still loving training, but I have absolutely zero plans to get really lean any time soon.

[TGreggors]

More:

[TGreggors]

12/24/18:
171.4 lbs. (old scale)

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7

Trap Bar Deadlifts: *slowed eccentric*
45/side x 8
2 45s/side x 5
2 45s + 25/side x 3
2 45s + 35/side x 10, 10, 10, 10, 10

High-to-Low Cable Rows:
80 x 13, 13, 13, 13, 13

Seated DB Lateral Raises: *stressing keeping arms at a perpendicular angle*
20s x 13, 13, 13, 12, 12

Lying Leg Curls:
80s x 14, 14, 14, 14, 14

Standing Calf Raises: *pauses at bottom*
165 x 11, 11, 11, 11, 11

Long session. Feeling a bit beaten up, as I have been hitting my sessions a tad earlier to prepare for my upcoming trip to Key West later this week. Still do plan on training on the road, though. Merry Christmas.

[TGreggors]

12/27/18:
172.2 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 3, 3, 3, 2
320 x 3, 3, 3, 3, 3, 3

Bench Press:
135 x 5
160 x 5
185 x 3
215 x 6, 6, 7

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

Abductor Machine:
180 x 12, 13, 12.75

Decline DB Situps:
25 x 13, 12

Twisting Cable Crunches:
Full stack x 14, 13(+2 in middle)

Frustrated with the squats. Happy with the bench. Seems to be the story here as of late. Some slight glute pain, but nothing too bad.

[TGreggors]

12/28/18:
172.6 lbs.

Trap Bar Deadlifts: *slowed eccentric*
45/side x 8
2 45s/side x 5
2 45s + 25/side x 3
3 45s/side x 8, 8, 8, 8, 8, 8

Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12
105 x 12

Close, Neutral Grip Pulldowns:
130 x 16, 16, 15, 15, 14

Overhead Triceps Extensions: *w/ v-bar*
70 x 15, 15, 15, 15, 15

HS Rear Delt Flies:
90 x 11, 11, 10, 10, 10.25

Last session before my trip

[TGreggors]

12/30/18:

Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Machine Front Squat: *slowed eccentric*
45/side x 8
2 45s/side + 25 x 10, 10, 10, 9
2 45s + 10/side x 11, 9
2 45s/side x 10

Pullups: *dead-hang*
BW x 9, 8, 7

Neutral Grip Pulldowns:
110 x 11, 10

Roman Chair Leg Raises:
BW x 16, 15

Twisting Cable Crunches:
120 x 12 (+3 in middle)

Twisting Roman Chair Leg Raises:
BW x 8/side (+1 in middle)

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

[TGreggors]

12/31/18:

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9

Trap Bar Deadlifts: *slowed eccentric*
45/side x 5
2 45s/side x 5
2 45s + 25/side x 3
2 45s + 35/side x 8, 8, 8, 8, 8

Low Cable Rows:
90 x 13, 13, 13, 12.8, 12.25

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

Machine Lateral Raises:
50 x 9, 8, 7
40 x 9, 9

Good sessions here down in Key West. The trap bar in this gym was extremely heavy, and it also had handles that decreased the range of motion of the pull.

[TGreggors]

1/2/18:
171.0 lbs.

Front Squats: *NO belt, knee sleeves or squat shoes. Super slowed negatives*
45 x 10
135 x 5
185 x 5, 5, 5, 5, 5, 4,
165 x 6 :/

Bench Press:
135 x 5
165 x 5
185 x 3
200 x 10, 8
195 x 9

Incline DB Biceps Curls: *supinating*
25s x 9, 9, 9, 9, 8.5

Overhead DB Triceps Extensions:
70 x 6
55 x 8, 8, 8, 7

Ab Wheel:
BW x 9.5, 7

Twisting Hanging Leg Raises:
BW x 7/side, 6 (+2 in middle)

Smith Machine Calf Raises:
225 x 12, 13, 13, 13, 14

TINY gym that was really limited on equipment. It felt pretty rough to try to do front squats here without my normal gear.

[TGreggors]

1/4/19:
175.0 lbs. (old scale)

Deadlifts:
135 x 5
225 x 5
250 x 8, 8, 8, 8

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

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

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

Abductor Machine:
180 x 13, 13, 12.75

First session of the deload. Back from Florida.