TGreggors' Second Training Log

[TGreggors]

9/7/19:
175.8 lbs.

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

Low Bar Good Mornings:
95 x 8
145 x 10, 10, 11, 11, 10

Machine High Rows:
80 x 10, 10, 11, 11, 13

Standing DB Lateral Raises:
15s x 20, 20, 20, 20, 20.5

Lying Leg Curls:
90 x 9, 9, 9, 9, 10

Cable Triceps Pushdowns: *w/ straight bar*
47.5 x 14, 15

Good effort. Did this session at a random YMCA.

[TGreggors]

9/10/19:
177.2 lbs.

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

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

Preacher Curls:
25/side x 13, 13, 13, 12, 12

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

Machine Calf Raises: *pause at bottom*
230 x 16, 16, 15, 15, 16

Ab Wheel:
BW x 16, 16

Twisting Situps:
BW x 13, 13(+2 in mid)

Good work here. Not sure what went on with the ab wheel

[TGreggors]

9/12/19:
176.6 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
160 x 10, 10, 10, 11, 10, 10

Incline DB Presses:
40s x 8
55s x 12, 12, 12, 12, 12

Lat Pulldowns:
160 x 10, 10, 9, 9, 9

Machine Leg Press:
270 x 15, 14

Facepulls:
80 x 15, 15, 15, 15, 14

Machine Calf Raises: *pause at bottom*
270 x 12, 13

Abductor Cable Kicks:
35 x 10, 10, 11

[TGreggors]

9/14/19:
176.0 lbs.

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

High Bar Tempo Squats: *paused*
135 x 8
195 x 8, 8, 9, 8, 9, 8, 8

Close, Neutral Grip Assisted Pullups:
7 assist x 10, 10, 10, 10, 10

DB Hammer Curls: *simultaneous*
40s x 12, 12, 11, 11, 11

Ab Wheel:
BW x 18, 18

Twisting Situps:
BW x 14, 13(+3)

Deload session #2

[TGreggors]

9/15/19:
176.6 lbs.

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

Low Bar Good Mornings:
95 x 8
165 x 8, 8, 8, 8, 9

Chest Supported High Rows:
45 + 35 x 8, 8, 8, 8, 8

Seated Leg Curls:
150 x 15, 15, 15, 14, 14.25

Standing DB Lateral Raises:
15s x 20, 20, 20, 21, 20.25

Cable Triceps Pushdowns: *w/ bar*
90 x 12, 12

[TGreggors]

9/17/19:
177.0 lbs.

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

Bench Press:
135 x 5
185 x 3
190 x 11, 10, 10

Preacher Curls:
25/side x 13, 13, 13, 13, 12

Overhead Cable Triceps Extensions: *w/ rope*
70 x 12, 12, 12, 12, 11

Machine Calf Raises: *pause at bottom*
230 x 16, 16, 16, 16, 15

Ab Wheel:
BW x 18, 19

Twisting Situps:
BW x 14, 14

[TGreggors]

9/19/19:
176.4 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
160 x 11, 11, 10, 10, 10, 10

Incline DB Presses:
40s x 8
60s x 10, 10, 10, 10, 11

Lat Pulldowns:
160 x 10, 10, 10, 9, 9

Machine Leg Press:
270 x 15, 15

Machine Calf Raises: *paused*
270 x 13, 13

Facepulls:
80 x 15, 15, 15, 15, 15

Abductor Cable Kicks:
35 x 11, 11, 11

Good effort. Progress here.

[TGreggors]

9/21/19
176.0 lbs.

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

High Bar Tempo Squats: *paused*
135 x 8
160 x 13, 13, 13, 13, 13, 13, 12

Wide, Neutral Grip Pullups: *deadhang*
BW x 9, 9, 8, 8, 8

DB Hammer Curls: *simultaneous*
40s x 12, 10, 10, 10, 10

Ab Wheel:
BW x 19, 16

Twisting Situps:
BW x 14, 13 (+2 in mid)

[TGreggors]

9/22/19
175.2 lbs.

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

Low Bar Good Mornings:
95 x 8
175 x 7, 7, 7, 7, 7

Chest Supported High T-Bar Rows:
2 45s x 8, 8, 8, 8, 9

DB Lateral Raises: *standing*
20s x 15, 15, 15, 13, 13

Lying Leg Curls:
80 x 15, 15, 15, 15, 15

Cable Triceps Pushdowns: *w/ bar*
110 x 15, 15

[TGreggors]

9/24/19:
175.0 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9

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

Preacher Curls:
25/side x 13, 13, 13, 13, 13

Overhead Cable Triceps Extensions: *elbows forward*
70 x 12, 12, 12, 12, 12

Machine Calf Raises: *paused at bottom*
230 x 16, 16, 16, 16, 16

Ab Wheel:
BW x 19, 19

Twisting Situps:
BW x 13, 8

Good work on the squats. I tried doing these sit ups differently in that I started bringing my elbow to the outside of my knee when crunching. The activation was intense.

[TGreggors]

9/26/19:
176.0 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
160 x 11, 11, 11, 10, 10, 10

Incline DB Presses:
40s x 8
70s x 8, 8, 8, 8, 9

Lat Pulldowns:
160 x 10, 10, 10, 8, 8

Machine Leg Press:
270 x 16, 15

Facepulls:
80 x 16, 16, 16, 15, 15

Machine Calf Raises: *paused*
270 x 14, 13

Abductor Cable Kicks:
35 x 12, 12, 12

Good work on the incline presses and good mornings

[TGreggors]

9/28/19:
175.4 lbs.

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

High Bar Tempo Squats: *pause at bottom*
135 x 8
180 x 11, 11, 11, 10, 10, 10, 10

Assisted Neutral Grip Pullups: *dead-hang*
12 assist x 12, 12, 12, 12, 12

DB Hammer Curls: *simultaneous*
40s x 12, 11, 10.75, 10, 10

Ab Wheel:
BW x 20, 17

Twisting Situps: *elbows to outside of knee*
BW x 8, 8(+1 in middle)

Good effort. I believe I will be changing the ab wheel exercise back to hanging leg raises next session.

[TGreggors]

9/29/19:
175.4 lbs.

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

Low Bar Good Mornings:
95 x 8
145 x 11, 11, 10, 10, 10

Machine High Rows:
120 x 6, 6, 7, 6, 7

Lying Leg Curls:
70 x 10, 11, 11, 11, 11

DB Lateral Raises:
20s x 15, 15, 15, 14, 13

Cable Triceps Pushdowns:
110 x 11, 11

Excellent work here. Session at the Nashville Athletic Club. Never have lifted there before.

[TGreggors]

10/1/19:
175.4 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 7

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

Cambered Bar Curls:
25/side x 14, 13, 13, 13, 12

Cable Overhead Triceps Extensions: *w/ rope*
70 x 13, 13, 12, 12, 10

Machine Calf Raises: *paused at bottom*
230 x 17, 17, 16, 16, 16

Hanging Leg Raises:
BW x 12.75, 12.6

Twisting Situps:
BW x 8 (+2 in mid), 8 (+2 in mid)

REALLY happy with the squats here. Not so much with the bench....

[TGreggors]

10/3/19:
175.4 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
160 x 11, 11, 11, 11, 10, 10

Incline DB Presses:
40s x 8
55s x 12, 13, 13, 12, 12

Lat Pulldowns:
160 x 10, 10, 10, 10, 8

Machine Leg Press:
270 x 16, 16

Facepulls:
80 x 16, 16, 16, 16, 15

Machine Calf Raises: *paused at bottom*
270 x 14, 14

Abductor Cable Kicks:
35 x 13, 12, 12

Took me a little bit to get into my groove. Brought the intensity tonight.

[TGreggors]

10/4/19
176.2 lbs.

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

High Bar Tempo Squats: *paused*
135 x 8
195 x 9, 9, 9, 9, 8, 8, 8

Neutral Grip Pullups: *dead-hang*
BW x 8, 8, 7, 7, 7

DB Hammer Curls: *simultaneous*
40s x 12, 12, 11.75, 11.75, 11.25

Hanging Leg Raises:
BW x 11, 11

Twisting Situps:
BW x 9, 8 (+1 in mid)

[TGreggors]

10/6/19:
175.2 lbs.

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

Low Bar Good Mornings:
95 x 8
165 x 9, 9, 9, 8, 8

Machine High Rows:
90 x 12, 12, 11, 11, 11

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

Standing DB Lateral Raises:
70 x 11, 11, 11, 12, 12

Cable Triceps Pushdowns: *w/ straight bar*
110 x 11, 12

Good work. Moving sessions up in my schedule since I'll likely be traveling this upcoming weekend.

[TGreggors]

10/7/19:
176.0 lbs.

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

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

Preacher Curls:
25/side x 14, 13, 13, 13, 13

Cable Overhead Triceps Extensions: *w/ rope*
70 x 13, 13, 12, 12, 11

Machine Calf Raises: *paused*
230 x 17
290 x 10
310 x 8, 9, 9

Hanging Leg Raises:
BW x 13, 14

Twisting Situps:
BW x 9 (+1 in mid), 8(+2 in middle)

REALLY happy with the squats and the bench here. In the same session!

[TGreggors]

10/9/19:
176.0 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
185 x 6, 6, 6, 6, 6, 6

Incline DB Presses:
40s x 8
60s x 11, 11, 11, 10, 10

Lat Pulldowns:
160 x 10, 10, 10, 10, 9

Machine Leg Press:
270 x 17, 17

Facepulls:
80 x 16, 16, 16, 16, 16

Machine Calf Raises: *paused at bottom*
270 x 15, 13

Abductor Cable Kicks:
35 x 13, 13, 13

[TGreggors]

10/10/19:
176.0 lbs.

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

High Bar Tempo Squats: *pause at bottom*
135 x 8
160 x 13, 13, 13, 13, 13, 11, 11

Assisted Neutral Grip Chinups:
7 assist x 10, 10, 10, 11, 10

Hanging Leg Raises:
BW x 13, 14

DB Hammer Curls: *simultaneous*
40s x 12, 12, 12, 11, 11

Twisting Situps:
BW x 9 (+2 in middle), x 9 (+1 in middle)

Good work. Bench felt super heavy, as did the squats. Really had to cram it all in this week because I'll be traveling tomorrow.

[TGreggors]

10/13/19:

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

Low Bar Good Mornings:
95 x 8
190 x 6, 6, 6, 6, 6

Machine High Rows:
105 x 9, 9, 8, 8, 8

Lying Leg Curls:
70 x 12, 12, 12, 12, 12

Standing DB Lateral Raises:
20s x 15, 15, 15, 15, 13.9

Cable Triceps Pushdowns: *straight bar*
110 x 12, 12

Back from out of town.

[TGreggors]

10/15/19:
176.0 lbs.

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

Bench Press:
135 x 5
185 x 3
205 x 9, 8, 7.8

Preacher Curls:
25/side x 14, 14, 13, 12, 12

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

Machine Calf Raises: *paused at bottom*
310 x 9, 9, 9, 9, 10

Hanging Leg Raises:
BW x 14, 14.25

Twisting Situps:
BW x 9 (+3 in middle), BW x 8(+2 in middle)

[TGreggors]

10/17/19:
176.0 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
185 x 6, 6, 6, 6, 6, 6

Incline DB Presses:
40s x 8
70s x 8, 8, 9, 8, 8

Lat Pulldowns:
160 x 10, 10, 10, 10, 9

Machine Leg Press:
270 x 17, 17

Facepulls:
80 x 16, 16, 16, 16, 16

Abductor Cable Kicks:
35 x 14, 13, 13

Machine Calf Raises: *paused*
270 x 15, 14

First sesh of the deload.

[TGreggors]

10/19/19:
176.0 lbs.

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

High Bar Tempo Squats: *paused*
135 x 8
180 x 11, 11, 11, 10, 10, 10, 10

Close, Neutral Grip Assisted Chinups:
12 assist x 12, 12, 12, 12, 12

Hanging Leg Raises:
BW x 15, 14

Twisting Situps:
BW x 9 (+3 in mid), 9 (+3 in mid)

DB Hammer Curls:
40s x 13

Machine Cable Curls:
30 x 19, 19, 18, 19

Switching it up on my curl variation, though I am about to move at the end of October, so this variation's use will not be long-lived.

[TGreggors]

10/20/19:
176.0 lbs.

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

Low Bar Good Mornings:
95 x 8
145 x 11, 11, 10, 10, 10

Machine High Rows:
120 x 7, 7, 6, 6, 6

Lying Leg Curls:
70 x 12, 12, 13, 12, 12.5

Standing DB Lateral Raises:
20s x 15, 15, 15, 15, 15

Cable Triceps Pushdowns: *straight bar*
110 x 13, 12

Third session of the deload.

[TGreggors]

10/22/19:
176.6 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
415 x 1
375 x 4

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

Preacher Curls:
25/side x 14, 14, 13, 13, 13

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

Hanging Leg Raises:
BW x 15, 14

Twisting Situps:
BW x 10, 8 (+2 in middle)

Machine Calf Raises:
310 x 10, 10, 10, 10, 10

Most weight I have ever had on my back! Absolutely thrilled with these squats today. The box is so close to being parallel, but just shy of it. Still happy.

[TGreggors]

10/24/19:
175.6 lbs.

Low Bar Good Mornings:
45 x 10
95 x 8
145 x 5
180 x 7, 7, 6
170 x 7, 7, 7

Incline DB Presses:
40s x 8
55s x 13, 13, 13, 13, 12

Lat Pulldowns:
160 x 10

Pullups: *dead-hang*
BW x 9, 8, 7, 6.5

Machine Leg Press:
270 x 18, 18

Facepulls:
80 x 17, 17, 16, 16, 16.5

Abductor Cable Kicks:
35 x 14, 13, 13

Machine Calf Raises: *paused at bottom*
270 x 15, 15

Good work. Beginning of a new block.

[TGreggors]

10/25/19:
175.6 lbs.

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

High Bar Tempo Squats: *paused*
135 x 8
195 x 9, 9, 9, 9, 9, 9, 8

Neutral Grip Assisted Pullups: *dead-hang*
4 assist x 8, 8, 8, 9, 8

Hanging Leg Raises:
BW x 15, 14.5

Machine Standing Cable Curls:
30 x 19, 19, 19, 19, 19

Twisting Situps:
BW x 10, 9(+2 in middle)

[TGreggors]

10/27/19:

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

Low Bar Good Mornings:
95 x 8
145 x 5
165 x 9, 9, 9, 9, 8

Machine High Rows:
90 x 12, 14
110 x 12, 12, 11

Lying Leg Curls:
65 x 12, 13, 12, 14, 14.5

Standing DB Lateral Raises:
20s x 16, 15, 15, 15, 15

Cable Triceps Pushdowns: *straight bar*
42.5 x 14
50 x 10

[TGreggors]

10/29/19:
174.8 lbs.

Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 9

Bench Press:
135 x 5
165 x 5
190 x 11, 9
185 x 8

Machine Calf Raises: *paused at bottom*
310 x 11, 11, 10, 10, 11

Hanging Leg Raises:
BW x 15, 15

Twisting Situps:
BW x 10 (+2 in middle), 10

Preacher Curls:
25/side x 14, 14, 14, 11, 9

Cable Overhead Triceps Extensions:
60 x 12, 13, 14, 13, 12

Performance was probably down a bit from moving out of my apartment/weight lost from doing that. Hauling a lot of heavy furniture