TGreggors' Second Training Log

[TGreggors]

8/18/23
168.4 lbs.

Hammer Strength Good Mornings:
45/side x 10
45 + 35/side x 7, 7, 7, 7

Smith Machine Romanian Deadlifts: *from box*
135 x 8

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

Machine Chest-Supported Rows:
140 x 10, 10, 10, 10
110 x 11

Triceps Pushdowns: *rope*
60 x 15, 15, 15

Cable Curls:
120 x 12, 12, 12

Lying Leg Curls:
90 x 11, 11, 11, 11, 11

Leg Extensions: *new machine* *3 second negatives*
67.5 x 17, 16, 16, 16, 16, 17

Machine Lateral Raises:
80 x 13, 12, 12, 12, 11

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

Twisting Decline Situps:
25 x 5(+1), 15 x 8, 8

Felt the need to swap the Hammer Strength good mornings for Romanian deadlifts after my right shoulder started hurting from how the pad was pressing into it. This pain persisted to such an extent that it carried over to my higher grip rows. I switched to a lower grip which required a lower weight, and this mitigated the discomfort.

[TGreggors]

8/20/23
165.0 lbs.

Cable Flyes:
30 x 10
45 x 13, 13, 12

DB Pullovers:
40 x 12, 12

Leg Press:
45/side x 10
145 x 7, 7, 7, 7, 7

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

Leg Extensions: *old machine* *3 second negative*
82.5 x 13, 12, 13

Machine Leg Press Calf Raises: *paused*
270 x 9, 9, 8, 7, 7

Seated Calf Raises: *paused*
3 45s + 10 x 7, 7, 6

Supinating Bayesian Curls:
50 x 12, 12, 12, 12, 12

DB Overhead Triceps Extensions:
30 x 11, 11, 11, 11, 11

Roman Chair Leg Raises:
BW x 13, 12, 12

[TGreggors]

8/22/23
168.2 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 8, 8, 8, 7, 7, 7

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

Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8

Back Extensions: *vertical DB*
25 x 10, 10, 10, 10, 10, 10

Leg Extensions: *new machine* *3 second negatives*
67.5 x 17, 17, 17, 17, 16, 17

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

Abductor Machine:
85 x 11, 12, 12

Machine Leg Press Calf Raises: *paused*
190 x 17, 16

Twisting Decline Situps:
15 x 9, 8, 8

Performance on the abductor machine suffered after changing my positioning during the exercise; I transitioned to one that was more up-right, with my back positioned against the upholstery. I did this because I'm getting close to reaching the bottom of the stack on the machine and am running out of ways to up the resistance without adding an extra weight or changing positioning.

[TGreggors]

8/23/23
168.2 lbs.

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

Machine Chest Presses: *paused*
110 x 10
170 x 10, 9, 9, 9, 9, 9

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

Lat Pulldowns:
140 x 10, 10, 10, 10, 10

Leg Extensions: *new machine* *3 second negatives*
82.5 x 13, 13, 14

DB Hammer Curls: *w/ arm blaster*
35s x 10, 10, 10, 10, 10

Overhead Triceps Extension Machine:
70 x 12, 11

Roman Chair Leg Raises:
BW x 13, 12, 13

Machine Leg Press Calf Raises: *paused*
230 x 15, 14, 13

[TGreggors]

8/25/23
168.2 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 10, 10, 10, 9, 9

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

Machine Chest-Supported Rows:
110 x 10, 10, 10, 10, 10

Triceps Pushdowns: *rope*
60 x 16, 16, 16

Cable Curls:
120 x 13, 12, 12

Lying Leg Curls:
90 x 12, 11, 11, 11, 10

Leg Extensions: *new machine* *3 second negatives*
67.5 x 17, 17, 17, 17, 17, 17

Machine Lateral Raises:
85 x 9, 9, 8, 8, 8

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

Twisting Decline Situps:
15 x 9, 9, 9(+1)

[TGreggors]

8/26/23
167.2 lbs.

Cable Flyes:
30 x 10
55 x 9, 9, 9

DB Pullovers:
40 x 13, 13

Leg Press:
45/side x 10
145 x 8, 7, 7, 7, 7

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

Leg Extensions: *old machine* *3 second negative*
82.5 x 13, 13, 14

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

Seated Calf Raises: *paused*
3 45s + 10 x 8, 8, 8

Supinating Bayesian Curls:
55 x 8, 8, 8, 8, 8

DB Overhead Triceps Extensions:
30 x 12, 12, 12, 12, 11

Roman Chair Leg Raises:
BW x 14, 13, 14

[TGreggors]

8/28/23
168.4 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 8, 8, 8, 8, 8, 8

High Incline DB Presses: *paused*
45s x 10
50s x 14, 11, 11, 11, 10.5

Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8

Back Extensions: *vertical DB*
25 x 11, 10, 10, 10, 10, 10

Leg Extensions: *new machine* *3 second negatives*
67.5 x 18, 17, 17, 17, 17, 17

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

Abductor Machine:
85 x 12, 12, 12

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

Twisting Weighted Crunches:
15 x 10, 9(+1), 9(+1)

[TGreggors]

8/30/23
168.8 lbs.

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

Machine Chest Presses: *paused*
110 x 10
170 x 10, 9, 9, 9, 8, 9

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

Lat Pulldowns:
140 x 11, 10, 10, 10, 10

Leg Extensions: *new machine* *3 second negatives*
82.5 x 14, 14, 14

DB Hammer Curls: *w/ arm blaster*
35s x 11, 11, 11, 10, 10

Overhead Triceps Extension Machine:
70 x 12, 1

Roman Chair Leg Raises:
BW x 15, 14, 14

Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 14

[TGreggors]

9/1/23
167.4 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 10, 10, 10, 9, 10

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

Machine Chest-Supported Rows:
110 x 11, 11, 10, 10, 11

Triceps Pushdowns: *rope*
70 x 10, 10, 9

Cable Curls:
120 x 12, 13, 12

Lying Leg Curls:
90 x 12, 11, 11, 11, 11

Leg Extensions: *new machine* *3 second negatives*
67.5 x 18, 18, 18, 18, 18, 18

Machine Lateral Raises:
85 x 9, 9, 9, 9, 9

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

Twisting Decline Situps:
15 x 10, 10, 9

[TGreggors]

9/3/23
165.6 lbs.

Cable Flyes:
30 x 10
55 x 10, 10, 10

DB Pullovers:
45 x 9, 9

Leg Press: *paused*
45/side x 10
145 x 8, 8, 8, 8, 7

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

Leg Extensions: *old machine* *3 second negative*
82.5 x 15, 14, 14

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

Seated Calf Raises: *paused*
45 x 21
45 + 25 x 14, 14

Supinating Bayesian Curls:
50 x 13
55 x 8, 9, 9, 9

DB Overhead Triceps Extensions:
30 x 12, 12, 12, 12, 12

Roman Chair Leg Raises:
BW x 15, 14, 15

[TGreggors]

9/5/23
166.8 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 8, 8, 8, 8

High Incline DB Presses: *paused*
45s x 10
50s x 14, 14, 13, 13, 12

Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8

Back Extensions: *vertical DB*
25 x 11, 10, 10, 10, 9, 9

Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 18, 18, 18, 18

DB Upright Rows:
15s x 14, 14, 13, 14, 14

Abductor Machine:
85 x 13, 13, 12

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

Twisting Weighted Crunches:
15 x 8, 8, 7

Making the most substantial change to my program I've made in a long time starting this week because of the persistent flare of acute tendonitis/tendinopathy I've felt in the long head of my right biceps over the last several weeks. In hopes of ameliorating it, I am reducing my incline pressing volume in my third session of the week by three sets and will be directing that volume to rows instead, restricting my range of motion on the remaining sets of incline pressing so that the rep ends just above my chest, and swapping five sets of curling in the second session of the week for additional lateral delt work.

We'll see what happens.

[TGreggors]

9/6/23
166.8 lbs.

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

Machine Chest Presses: *paused*
110 x 10
170 x 9

Neutral Grip DB Pushups: *paused*
BW x 12, 11, 10, 10, 9

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

Lat Pulldowns:
140 x 11, 11, 10, 10, 10

Leg Extensions: *new machine* *3 second negatives*
82.5 x 15, 15, 15

Standing Face Pulls:
40 x 10, 10, 10, 10, 10

Overhead Triceps Extension Machine:
70 x 13, 12

Roman Chair Leg Raises:
BW x 15, 15, 15

Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 14

[TGreggors]

9/8/23
167.4 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
125 x 10, 10, 10, 10, 10

Seated Low Cable Rows:
90 x 12, 12, 11, 11

Machine Incline Presses: *paused*
120 x 17, 17, 17

Machine Chest-Supported Rows:
110 x 11, 10, 11, 10

Triceps Pushdowns: *rope*
70 x 10, 10, 10

Cable Curls:
120 x 12, 12, 12

Lying Leg Curls:
90 x 12, 12, 12, 10, 11

Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 18, 18, 18, 18

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

Machine Preacher Curls:
70 x 10, 10, 10

Twisting Decline Situps:
15 x 10, 10, 9(+1)

[TGreggors]

9/10/23
165.4 lbs.

Cable Flyes:
30 x 10
55 x 11, 10, 10

Lat Prayers:
40 x 10, 10

Leg Press: *paused*
45/side x 10
145 x 9, 9, 8, 8, 8

BB Hip Thrusts:
205 x 7, 7, 7, 7, 7, 7

Leg Extensions: *old machine* *3 second negative*
82.5 x 15, 15, 15

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

Seated Calf Raises: *paused*
45 + 25 x 16, 16, 16

Supinating Bayesian Curls:
55 x 9, 8, 9, 9, 8

DB Overhead Triceps Extensions:
30 x 13, 13, 13, 12, 12

Roman Chair Leg Raises:
BW x 16, 15, 16

[TGreggors]

9/11/23
166.8 lbs.

Smith Machine Romanian Deadlifts: *from box*
95 x 10
135 x 9, 9, 9, 9, 9, 9

Machine Incline Presses: *paused*
130 x 10
140 x 13, 13, 13, 13, 14

Close Neutral Grip Pulldowns:
160 x 9, 9, 9, 8, 8

Back Extensions: *vertical DB*
25 x 11, 10, 9, 9, 9, 9

Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 19, 19, 19, 18

Seated DB Lateral Raises:
15s x 12, 12, 12, 11, 11

Abductor Machine:
100 x 8
95 x 9, 10

Machine Leg Press Calf Raises: *paused*
190 x 20, 18

Twisting Decline DB Situps:
15 x 10, 9(+1), 9(+1)

[TGreggors]

9/13/23
168.0 lbs.

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

Neutral Grip DB Pushups: *paused*
BW x 12, 12, 12, 12, 11, 10

BB Hip Thrusts:
205 x 7, 7, 7, 7, 7, 7

Lat Pulldowns:
140 x 11, 11, 11, 10, 10

Leg Extensions: *new machine* *3 second negatives*
67.5 x 19, 19, 19

Standing Face Pulls:
40 x 11, 11, 11, 11, 11

Overhead Triceps Extension Machine:
70 x 11, 11

Roman Chair Leg Raises:
BW x 16, 16, 15

Machine Leg Press Calf Raises: *paused*
230 x 15, 15, 15