TGreggors' Second Training Log

[TGreggors]

3/12/24
160.2 lbs.

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

Seated Low Cable Rows:
110 x 12, 12, 12, 12

Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 13

HS Seated High Rows:
45 + 10/side x 16
45 + 25/side x 14, 15, 12

Triceps Pushdowns: *v-bar*
50 x 15, 14, 14

Machine Hammer Preacher Curls:
40 x 12, 12, 12

Lying Leg Curls:
70 x 14, 14, 14, 14, 13

Leg Extensions: *3 second negatives* *alt machine*
100 x 15, 14, 14, 14, 14, 14

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

Machine Preacher Curls:
70 x 14, 15, 14

Twisting Cable Crunches:
120 x 10, 10, 10

[TGreggors]

3/14/24
160 lbs.

Plate-loaded Chest Fly Machine:
25/side x 10
50/side x 12, 12, 12

Cable Lat Pullovers:
50 x 11, 11

Machine Leg Press: *paused*
350 x 9, 8, 8, 8, 8

Hip Thruster:
45 + 25/side x 8, 8, 8, 8, 7, 8

Nordic Leg Extensions:
BW x 8, 7, 6

Machine Leg Press Calf Raises: *paused*
300 x 9, 8, 8, 8, 8

Seated Calf Raises: *paused*
2 45s + 15 x 15, 14, 14

Cable Curls:
80 x 14
60 x 11, 11
50 x 14, 14

Cable Overhead Triceps Extensions:
50 x 12, 12, 11, 11, 12

Weighted Roman Chair Leg Raises:
5/leg x 14, 14, 14

[TGreggors]

3/15/24
160 lbs.

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

Machine Incline Presses: *paused*
130 x 10
200 x 9, 9, 9, 9, 9

Assisted Neutral Grip Chin-ups:
40 x 9, 9, 8, 8, 8

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

Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 14, 14

DB Skullcrushers:
15s x 12, 12, 12, 12, 12

Abductor Machine:
100 x 12, 12, 12

Machine Leg Press Calf Raises: *paused*
230 x 18, 18

Twisting Cable Crunches: *standing*
55 x 8, 9, 8

[TGreggors]

3/18/24
160 lbs.

Pendulum Squats: *paused*
Carriage x 10
35 x 9, 9, 9, 9, 8

Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 7

Hip Thrusters:
45 + 25/side x 8, 8, 8, 8, 8, 7

Assisted Wide Grip Pullups:
70 x 10, 10, 9, 9, 9

Nordic Leg Extensions:
BW x 7, 7, 6

Machine Rear Delt Flyes:
Hole on 5 x 11, 11, 12, 12, 11

Cable Triceps Pushdowns:
60 x 9, 8

Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14

Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12, 11, 11

[TGreggors]

3/19/24
160 lbs.

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

Seated Low Cable Rows:
110 x 12, 10, 10, 9

Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 14

HS Seated High Rows:
45 + 25/side x 15, 14, 14, 13

Triceps Pushdowns: *v-bar*
70 x 11
50 x 15, 13

Machine Hammer Preacher Curls:
40 x 13, 12, 12

Lying Leg Curls:
70 x 14, 14, 14, 14, 13

Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 12, 12

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

Machine Preacher Curls:
70 x 14, 13, 13

Twisting Cable Crunches: *standing*
55 x 9, 9

Twisting Cable Crunches:
120 x 10(+1)

[TGreggors]

3/21/24
160 lbs.

HS Machine Chest Flyes:
70 x 10
8th from top x 13, 13, 13

Cable Lat Pullovers:
50 x 12, 11

Machine Leg Press: *paused*
350 x 9, 9, 9, 8, 8

Hip Thruster:
45 + 25/side x 8, 8, 8, 8, 8, 8

Nordic Leg Extensions:
BW x 7, 7, 7

Machine Leg Press Calf Raises: *paused*
300 x 9, 9, 9, 8, 8

Seated Calf Raises: *paused*
2 45s + 15 x 15, 15, 14

Cable Curls:
50 x 15, 15, 15, 14, 14

Cable Overhead Triceps Extensions:
50 x 12, 12, 12, 12, 12

Weighted Roman Chair Leg Raises:
5/leg x 15, 13, 13

[TGreggors]

3/22/24
160 lbs.

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

Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 9, 9, 9

Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 8

Back Extensions:
25 x 11, 11, 10, 10, 10, 9

Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 14, 14

DB Skullcrushers:
15s x 13, 12, 12, 12, 12

Abductor Machine:
100 x 12, 12, 12

Machine Leg Press Calf Raises: *paused*
230 x 116, 16

Twisting Cable Crunches: *standing*
55 x 10, 9, 10

[TGreggors]

3/24/24
158.4 lbs.

Pendulum Squats: *paused*
Carriage x 10
35 x 9, 9, 9, 9, 9

Smith Machine Floor Presses: *paused*
135 x 10
175 x 8, 8, 8, 8, 8, 8

Hip Thrusters:
45 + 25/side x 9, 8, 8, 8, 8, 8

Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 10

Nordic Leg Extensions:
BW x 8, 7, 7

Machine Rear Delt Flyes:
Hole on 5 x 12, 12, 12, 12, 11

Cable Triceps Pushdowns:
60 x 10, 8

Weighted Roman Chair Leg Raises:
5/leg x 15, 15, 14

Machine Leg Press Calf Raises: *paused*
250 x 12, 12, 12, 12, 12

[TGreggors]

3/25/24
159.2 lbs.

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

Seated Low Cable Rows:
110 x 12, 12, 10, 10

Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 14

HS Seated High Rows:
45 + 25/side x 15, 15, 14, 14

Triceps Pushdowns: *v-bar*
50 x 15, 15, 13

Machine Hammer Preacher Curls:
40 x 12, 12, 12

Lying Leg Curls:
70 x 14, 14, 14, 13, 13

Leg Extensions: *3 second negatives*
100 x 15, 15, 14, 14, 14, 13

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

Machine Preacher Curls:
70 x 14, 12, 12

Twisting Cable Crunches:
120 x 10, 10, 10

[TGreggors]

3/27/24
159.8 lbs.

HS Machine Chest Flyes:
70 x 10
8th from top x 14, 13, 13

Cable Lat Pullovers:
50 x 12, 12

Machine Leg Press: *paused*
350 x 8, 8, 8, 8, 8

Hip Thruster:
45 + 25/side x 9, 9, 8, 8, 8, 8

Nordic Leg Extensions:
BW x 8, 7, 7

Machine Leg Press Calf Raises: *paused*
300 x 9, 9, 7, 6, 6

Seated Calf Raises: *paused*
2 45s + 15 x 15, 12, 12

Cable Curls:
50 x 15, 15, 15, 15, 15

Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12

Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14

[TGreggors]

3/28/24
159.8 lbs.

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

Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9

Assisted Neutral Grip Chin-ups:
40 x 9, 9, 9, 9, 9

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

Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 13, 14, 14

DB Skullcrushers:
15s x 13, 13, 12, 12, 12

Abductor Machine:
100 x 12, 11, 11

Machine Leg Press Calf Raises: *paused*
230 x 17, 17

Twisting Cable Crunches: *standing*
55 x 11, 10, 10

[TGreggors]

3/31/24
159.8 lbs.

Pendulum Squats: *paused*
Carriage x 10
35 x 10, 9, 9, 9, 9

Smith Machine Floor Presses: *paused*
135 x 10
175 x 10, 8, 8, 8, 8, 8

Hip Thrusters:
45 + 25/side x 9, 9, 8, 8, 8, 8

Assisted Wide Grip Pullups:
70 x 10, 10, 10, 10, 10

Nordic Leg Extensions:
BW x 8, 7, 7

Machine Rear Delt Flyes:
Hole on 5 x 13, 12, 12, 12, 12

Cable Triceps Pushdowns:
30 x 9, 9

Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 14

Machine Leg Press Calf Raises: *paused*
250 x 13, 12, 12, 12, 12

[TGreggors]

4/1/24
159.2 lbs.

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

Seated Low Cable Rows:
110 x 13, 12, 12, 11

Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 15

HS Seated High Rows:
45 + 25/side x 15, 15, 14, 14

Triceps Pushdowns: *v-bar*
50 x 15, 14, 14

Machine Hammer Preacher Curls:
40 x 14, 13, 12

Lying Leg Curls:
70 x 13, 14, 14, 13, 13

Leg Extensions: *3 second negatives*
100 x 15, 15, 14, 14, 14, 14

Seated DB Lateral Raises:
10s x 17, 17
12s x 12, 12, 13

Machine Preacher Curls:
70 x 13, 12, 12

Twisting Cable Crunches:
120 x 11, 11, 8

[TGreggors]

4/3/24
159.2 lbs.

HS Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 13

Cable Lat Pullovers:
50 x 13, 12

Machine Leg Press: *paused*
350 x 9, 8, 8, 8, 8

Hip Thruster:
45 + 25/side x 9, 9, 8, 8, 8, 8

Nordic Leg Extensions:
BW x 8, 7, 7

Machine Leg Press Calf Raises: *paused*
300 x 7, 7, 6, 6
290 x 6

Seated Calf Raises: *paused*
2 45s + 15 x 15, 13, 13

Cable Curls:
50 x 15, 15, 15, 15, 15

Cable Overhead Triceps Extensions:
50 x 13, 13, 12, 12, 12

Weighted Roman Chair Leg Raises:
5/leg x 15, 13, 13

[TGreggors]

4/5/24
159 lbs.

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

Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 10, 9, 9

Neutral Grip Pulldowns:
120 x 8, 8, 8, 8, 8

Back Extensions:
25 x 11, 10, 10, 10, 10, 9

Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 15, 15, 15

DB Skullcrushers:
15s x 13, 13, 13, 12, 12

Abductor Machine:
100 x 12, 12, 11

Machine Leg Press Calf Raises: *paused*
230 x 17, 13

Twisting Cable Crunches:
120 x 11, 11, 10

[TGreggors]

4/7/24
161 lbs.

High Bar Smith Machine Squats: *paused*
135 x 10
185 x 8, 8, 7, 6
175 x 8

Smith Machine Floor Presses: *paused*
135 x 10
155 x 7, 6, 6, 6
145 x 8, 8

Hip Thrusters:
45 + 25/side x 9, 8, 8, 8, 8, 9

Underhand Lat Pulldowns:
99 x 11, 10, 10, 10, 11

Nordic Leg Extensions:
BW x 8, 8, 8

Machine Rear Delt Flyes:
75 x 9
60 x 11, 11, 10, 10

Cable Triceps Pushdowns:
16.5 x 12, 12

Decline Leg Raises:
BW x 8, 8, 8

Standing Calf Raises: *paused*
90 x 11, 11, 9
75 x 10, 10

Visiting my old hometown gym so using different equipment.

[TGreggors]

4/9/24
160.6 lbs.

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

Machine Incline Presses: *paused*
130 x 10
150 x 15, 15, 15

HS Seated Neutral Grip High Rows:
45 + 25/side x 13, 13, 11, 11

T-Bar Rows:
45 + 10 x 11, 10, 10, 9

Triceps Pushdowns: *v-bar*
50 x 14, 11, 11

Machine Hammer Preacher Curls:
40 x 14, 13, 13

Lying Leg Curls:
70 x 14, 14, 14, 14, 13

Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 13, 13, 12

Seated DB Lateral Raises:
12s x 13, 13, 13, 13, 12

Machine Preacher Curls:
70 x 13, 11, 11

Twisting Cable Crunches: *standing*
55 x 10( +1), 8(+1), 8(+1)

[TGreggors]

4/10/24
159.8 lbs.

HS Machine Chest Flyes:
70 x 10
8th from top x 14, 14, 14

Cable Lat Pullovers:
50 x 13, 12

Machine Leg Press: *paused*
350 x 9, 9, 8, 8, 8

Hip Thruster:
45 + 25/side x 9, 9, 9, 8, 8, 8

Nordic Leg Extensions:
BW x 7, 7, 7

Machine Leg Press Calf Raises: *paused*
290 x 7

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

Seated Calf Raises: *paused*
2 45s + 15 x 15, 14, 13

Cable Curls:
60 x 12, 12, 12, 12, 12

Cable Overhead Triceps Extensions:
50 x 13, 13, 13, 13, 12

Weighted Roman Chair Leg Raises:
5/leg x 15, 14, 13

[TGreggors]

4/12/24
159.8 lbs.

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

Machine Incline Presses: *paused*
130 x 10
200 x 10, 10, 9, 9, 9

Neutral Grip Pulldowns:
120 x 9, 8, 8, 8, 8

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

Leg Extensions: *3 second negatives*
100 x 15, 15, 15, 15, 15, 15

DB Skullcrushers:
15s x 13, 13, 12, 12, 12

Abductor Machine:
100 x 12, 12, 12

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

Twisting Cable Crunches:
120 x 11, 11, 10

[TGreggors]

4/14/24
159.8 lbs.

Pendulum Squats: *paused*
Carriage x 10
35 x 10, 10, 9, 9, 9

Smith Machine Floor Presses: *paused*
135 x 10
175 x 9, 9, 8, 8, 8, 8

Hip Thrusters:
45 + 25/side x 9, 9, 9, 9, 9, 8

Underhand Grip Lat Pulldowns:
100 x 8, 8, 8, 8, 8

Nordic Leg Extensions:
BW x 8, 8, 7

Machine Rear Delt Flyes:
Hole on 5 x 13, 13, 13, 13, 12

Cable Triceps Pushdowns:
30 x 9, 9

Weighted Roman Chair Leg Raises:
5/leg x 15, 15, 15

Machine Leg Press Calf Raises: *paused*
250 x 13, 13, 12, 12, 12

[TGreggors]

4/15/24
159.8 lbs.

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

Machine Incline Presses: *paused*
130 x 10
170 x 12, 12, 11

HS Seated Neutral Grip High Rows:
45 + 25/side x 12, 12, 12, 11

T-Bar Rows:
45 + 10 x 12, 12, 12, 12

Triceps Pushdowns: *v-bar*
50 x 14, 13, 13

Machine Hammer Preacher Curls:
40 x 14, 14, 13

Lying Leg Curls:
70 x 14, 13, 13, 13, 13

Leg Extensions: *3 second negatives*
100 x 15, 14, 14, 14, 13, 14

Seated DB Lateral Raises:
12s x 13, 13, 13, 13, 13

Machine Preacher Curls:
70 x 13, 13, 12

Twisting Cable Crunches:
120 x 11, 10

Decline Twisting Situps:
10 x 7(+1)