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Thread: Dear diary

  1. #61
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    Highlights from last couple days of training.

    Squats 375 4x4

    Bench press 300 3x3

    Incline Bench 245 2x6

    Down about 7ish pounds so far this month, so it’s been a bit of a slog with work and being sick, but doing pretty decent overal.
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  2. #62
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    Trap Bar Deadlift
    Set 1: 235 lb × 5
    Set 2: 275 lb × 3
    Set 3: 315 lb × 3
    Set 4: 405 lb × 1
    Set 5: 495 lb × 2
    Set 6: 495 lb × 2
    Set 7: 495 lb × 2
    Set 8: 495 lb × 2

    Chest Dip
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: +50 lb × 10 @ 8
    Set 4: +50 lb × 10
    Set 5: +50 lb × 10 @ 8.5

    Glute Ham Raise
    Set 1: 10 reps @ 6.5
    Set 2: 10 reps @ 6.5
    Set 3: 10 reps @ 7

    Pullover (Machine)
    Set 1: 110 lb × 15 @ 7
    Set 2: 110 lb × 15 @ 7
    Set 3: 110 lb × 15 @ 8

    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 20 @ 7
    Set 2: 15 lb × 20
    Set 3: 15 lb × 20

    Face Pull (Cable)
    Set 1: 90 lb × 20 @ 7.5
    Set 2: 90 lb × 20
    Set 3: 90 lb × 20

    Triceps Extension (Cable)
    Set 1: 70 lb × 15
    Set 2: 70 lb × 14
    Set 3: 70 lb × 10
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  3. #63
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    Last couple workouts

    Tuesday, January 28, 2020 at 7:24 AM

    Pull Up
    Set 1: 3 reps
    Set 2: 3 reps
    Set 3: 3 reps
    Set 4: 3 reps
    Set 5: 3 reps

    Hammer Strength High Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 160 lb × 10 @ 9
    Set 3: 160 lb × 10
    Set 4: 160 lb × 10

    Leg Press
    Set 1: 450 lb × 15 @ 7
    Set 2: 450 lb × 15 @ 7
    Set 3: 450 lb × 15 @ 7

    Calf Press on Leg Press
    Set 1: 450 lb × 12
    Set 2: 450 lb × 12
    Set 3: 450 lb × 10

    Upright Row (Cable)
    Set 1: 72.5 lb × 10 @ 7
    Set 2: 72.5 lb × 10 @ 7
    Set 3: 72.5 lb × 10

    Cable Hammer Curl
    Set 1: 50 lb × 8
    Set 2: 50 lb × 8
    Set 3: 50 lb × 8


    Wednesday, January 29, 2020 at 9:03 AM

    Overhead Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 6 [Warm-up]
    Set 3: 115 lb × 4 @ 8 [Warm-up]
    Set 4: 135 lb × 1 @ 8.5 [Warm-up]
    Set 5: 155 lb × 6
    Set 6: 155 lb × 6
    Set 7: 155 lb × 6
    Set 8: 155 lb × 6

    Egyptian Lateral Raise
    Set 1: 20 lb × 8 [Warm-up]
    Set 2: 30 lb × 8 @ 8
    Set 3: 30 lb × 8
    Set 4: 30 lb × 8 @ 9

    Seated Row (Cable)
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 110 lb × 12 @ 7.5
    Set 3: 110 lb × 12 @ 7.5
    Set 4: 110 lb × 12 @ 8

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 10
    Set 2: 25 lb × 10

    Push Up
    Set 1: 30 reps @ 7
    Set 2: 21 reps @ 7.5

    Losing some high rep strength as my diet continues.
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  4. #64
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    Squat (Barbell)
    Set 1: 135 lb × 10
    Set 2: 185 lb × 5
    Set 3: 225 lb × 3
    Set 4: 275 lb × 1
    Set 5: 315 lb × 1
    Set 6: 365 lb × 1
    Set 7: 405 lb × 5 @ 8
    Set 8: 405 lb × 5 @ 8.5
    Set 9: 405 lb × 5 @ 8.5
    Set 10: 405 lb × 5 @ 9

    Incline Bench Press (Dumbbell)
    Set 1: 55 lb × 8
    Set 2: 75 lb × 8
    Set 3: 75 lb × 8
    Set 4: 75 lb × 8

    Standing Single Leg curl
    Set 1: 100 lb × 10 @ 7
    Set 2: 100 lb × 10
    Set 3: 100 lb × 10 @ 7.5

    Lat Pulldown (Cable)
    Set 1: 120 lb × 10 @ 7.5
    Set 2: 120 lb × 10 @ 8
    Set 3: 120 lb × 10 @ 8.5

    EZ bar curl
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 55 lb × 15 @ 9.5
    Set 3: 55 lb × 15 @ 10
    Set 4: 30 lb × 15 @ 10 [Drop Set]

    Cable Crunch
    Set 1: 100 lb × 10 @ 7
    Set 2: 100 lb × 10 @ 7

    Solid day.

    Weight is down about 7.5lbs and strength is going up so I must be doing something right.
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  5. #65
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    Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 225 lb × 3
    Set 6: 275 lb × 5 @ 8
    Set 7: 275 lb × 5 @ 8.5
    Set 8: 275 lb × 5 @ 8.5
    Set 9: 275 lb × 5 @ 9

    Cable Crossover
    Set 1: 70 lb × 15
    Set 2: 70 lb × 12
    Set 3: 70 lb × 12

    Hip Thrust (Barbell)
    Set 1: 225 lb × 8 [Warm-up]
    Set 2: 315 lb × 8 @ 7
    Set 3: 315 lb × 8 @ 7.5
    Set 4: 315 lb × 8 @ 7.5

    Single Arm Cable Row
    Set 1: 70 lb × 15 @ 6
    Set 2: 70 lb × 15 @ 6.5
    Set 3: 70 lb × 15 @ 6.5

    Arnold Press (Dumbbell)
    Set 1: 35 lb × 10 @ 6.5
    Set 2: 35 lb × 10 @ 6.5
    Set 3: 35 lb × 10 @ 7

    Triceps Extension
    Set 1: 120 lb × 15 @ 7.5
    Set 2: 120 lb × 15 @ 8
    Set 3: 120 lb × 12 @ 8

    Hex Bar Shrug
    Set 1: 315 lb × 12 @ 7.5
    Set 2: 315 lb × 12 @ 7.5
    Set 3: 315 lb x 12 @ 7.5
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  6. #66
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    Pull Up
    Set 1: 5 reps @ 9
    Set 2: 5 reps @ 9.5
    Set 3: 5 reps @ 10

    High Cable Row
    Set 1: 100 lb × 10 @ 8
    Set 2: 100 lb × 10 @ 8
    Set 3: 100 lb × 10 @ 8.5

    Leg Press
    Set 1: 490 lb × 15 @ 8
    Set 2: 490 lb × 15 @ 8.5
    Set 3: 490 lb × 15 @ 9

    Calf Press on Leg Press
    Set 1: 490 lb × 12 @ 8
    Set 2: 490 lb × 12
    Set 3: 490 lb × 12

    Upright Row (Cable)
    Set 1: 100 lb × 15 @ 7 [Warm-up]
    Set 2: 120 lb × 10 @ 8
    Set 3: 120 lb × 10 @ 8
    Set 4: 120 lb × 10 @ 8.5

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 35 lb × 8 @ 7.5
    Set 3: 35 lb × 8 @ 8
    Set 4: 35 lb × 8 @ 8.5
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  7. #67
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    Trap Bar Deadlift
    Set 1: 225 lb × 5
    Set 2: 275 lb × 3
    Set 3: 315 lb × 3
    Set 4: 405 lb × 1
    Set 5: 465 lb × 1
    Set 6: 510 lb × 5 @ 8

    Chest Dip
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: +55 lb × 10 @ 8
    Set 4: +50 lb × 10 @ 8.5
    Set 5: +50 lb × 10 @ 8.5

    Glute Ham Raise
    Set 1: 12 reps @ 7
    Set 2: 12 reps @ 7.5
    Set 3: 10 reps @ 7

    Pullover (Machine)
    Set 1: 120 lb × 15 @ 8
    Set 2: 120 lb × 15 @ 8.5
    Set 3: 120 lb × 15 @ 8.5

    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 20 @ 7
    Set 2: 15 lb × 20
    Set 3: 15 lb × 20

    Face Pull (Cable)
    Set 1: 90 lb × 20 @ 7.5
    Set 2: 90 lb × 20
    Set 3: 90 lb × 20

    Triceps Extension (Cable)
    Set 1: 70 lb × 15
    Set 2: 70 lb × 14
    Set 3: 70 lb × 10
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  8. #68
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    Son has a double ear infection, wife has tonsillitis and bronchitis and I’m slowly getting it.

    Needless to say this is becoming a deload week due to a house of sickness lol.

    Explains why we were all sick before and kept getting sick.

    Been fighting off an infection.
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  9. #69
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    Finally feeling better. Managed to train slightly, but nothing much.

    Have to revert back to a upper/lower due to business picking up sooner than expected for the upcoming spring.

    Overall full body was fun and strength shot through the roof.

    I didn’t have any sort of aches or pains.

    Just no time for 5 days for a while now.

    Here’s my last couple workouts.

    Doms is hitting me hard just from the lack of training.

    Day 1 - Lower Strength
    Thursday, February 13, 2020 at 6:06 PM

    Squat (Barbell)
    Set 1: 135 lb × 10
    Set 2: 185 lb × 5
    Set 3: 225 lb × 3
    Set 4: 275 lb × 1
    Set 5: 315 lb × 1
    Set 6: 365 lb × 1
    Set 7: 390 lb × 5 @ 8
    Set 8: 390 lb × 5 @ 8.5
    Set 9: 390 lb × 5 @ 9

    Romanian Deadlift (Barbell)
    Set 1: 225 lb × 5
    Set 2: 305 lb × 5 @ 8
    Set 3: 305 lb × 5 @ 8
    Set 4: 305 lb × 5 @ 8.5

    Lunge (Dumbbell)
    Set 1: 45 lb × 8 @ 8
    Set 2: 45 lb × 8
    Set 3: 45 lb × 8 @ 8.5

    Calf Press on Leg Press
    Set 1: 370 lb × 15
    Set 2: 370 lb × 15
    Set 3: 370 lb × 15
    Set 4: 370 lb × 15

    Day 2 - Upper Strength
    Friday, February 14, 2020 at 6:55 AM

    Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 225 lb × 1
    Set 6: 265 lb × 5 @ 8
    Set 7: 265 lb × 5 @ 8.5
    Set 8: 265 lb × 5 @ 8.5

    Chest Supported Row
    Set 1: 90 lb × 10
    Set 2: 180 lb × 6
    Set 3: 230 lb × 5 @ 6.5
    Set 4: 280 lb × 5 @ 7.5
    Set 5: 280 lb × 5 @ 7.5
    Set 6: 280 lb × 5 @ 8

    Overhead Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8 @ 8
    Set 3: 95 lb × 8 @ 8

    Lat Pulldown (Cable)
    Set 1: 160 lb × 8 @ 8
    Set 2: 160 lb × 8 @ 8.5

    Notes: Neutral/parallel grip

    Pec Deck (Machine)
    Set 1: 115 lb × 15 @ 7.5
    Set 2: 115 lb × 15 @ 8

    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 15
    Set 2: 15 lb × 12

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 12
    Set 2: 25 lb × 12

    Triceps Pushdown (Cable - Straight Bar)
    Set 1: 50 lb × 15
    Set 2: 50 lb × 15
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    Some of the latest workouts

    Day 1 Upper
    Tuesday, February 25, 2020 at 12:36 PM

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 230 lb × 8
    Set 6: 230 lb × 8
    Set 7: 230 lb × 6

    Pec Deck (Machine)
    Set 1: 85 lb × 20
    Set 2: 85 lb × 17
    Set 3: 85 lb × 17

    Bench Press (Dumbbell)
    Set 1: 45 lb × 20
    Set 2: 45 lb × 18
    Set 3: 45 lb × 14

    Chest Supported Row
    Set 1: 90 lb × 10
    Set 2: 180 lb × 7
    Set 3: 255 lb × 12
    Set 4: 255 lb × 11
    Set 5: 255 lb × 10

    Lat Pulldown (Cable)
    Set 1: 120 lb × 13
    Set 2: 120 lb × 11
    Set 3: 120 lb × 9

    Upright Row (Barbell)
    Set 1: 50 lb × 21
    Set 2: 50 lb × 20
    Set 3: 50 lb × 16
    Set 4: 50 lb × 15

    Crunch (Machine)
    Set 1: 105 lb × 30
    Set 2: 105 lb × 23
    Set 3: 105 lb × 18

    Day 4 Lower
    Sunday, February 23, 2020 at 10:04 AM

    Deadlift (Barbell)
    Set 1: 185 lb × 5
    Set 2: 275 lb × 8
    Set 3: 275 lb × 7
    Set 4: 275 lb × 6

    Stiff Leg Deadlift (Barbell)
    Set 1: 255 lb × 8
    Set 2: 255 lb × 8
    Set 3: 235 lb × 7

    Leg Press
    Set 1: 340 lb × 25
    Set 2: 340 lb × 21

    Calf Press on Leg Press
    Set 1: 340 lb × 20
    Set 2: 340 lb × 20
    Set 3: 340 lb × 18
    Set 4: 340 lb × 18

    EZ bar curl
    Set 1: 55 lb × 13
    Set 2: 55 lb × 12
    Set 3: 55 lb × 12

    Hex Bar Shrug
    Set 1: 225 lb × 25
    Set 2: 225 lb × 22
    Set 3: 225 lb × 18

    Day 2 Lower
    Thursday, February 20, 2020 at 6:22 AM

    Leg Press
    Set 1: 560 lb × 15
    Set 2: 560 lb × 15
    Set 3: 560 lb × 13

    Calf Press on Leg Press
    Set 1: 560 lb × 15
    Set 2: 560 lb × 15
    Set 3: 560 lb × 15
    Set 4: 560 lb × 15

    Squat (Barbell)
    Set 1: 205 lb × 20
    Set 2: 205 lb × 16

    Chest Dip
    Set 1: 20 reps
    Set 2: 15 reps
    Set 3: 15 reps

    Seated Overhead Press (Dumbbell)
    Set 1: 40 lb × 15
    Set 2: 40 lb × 13
    Set 3: 40 lb × 12

    Lying Leg Curl (Machine)
    Set 1: 85 lb × 15
    Set 2: 85 lb × 12
    Set 3: 85 lb × 10
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    Leg Press
    Set 1: 250 lb × 15
    Set 2: 340 lb × 10
    Set 3: 430 lb × 6
    Set 4: 570 lb × 16
    Set 5: 570 lb × 15
    Set 6: 570 lb × 14

    Calf Press on Leg Press
    Set 1: 340 lb × 10
    Set 2: 430 lb × 6
    Set 3: 570 lb × 16
    Set 4: 570 lb × 15
    Set 5: 570 lb × 15

    Squat (Barbell)
    Set 1: 210 lb × 20
    Set 2: 205 lb × 16

    Notes: Safety bar today

    Chest Dip
    Set 1: 21 reps
    Set 2: 13 reps
    Set 3: 13 reps

    High Incline Press (Dumbbell)
    Set 1: 40 lb × 20
    Set 2: 40 lb × 16
    Set 3: 40 lb × 11
    Set 4: 40 lb × 10

    Lying Leg Curl (Machine)
    Set 1: 85 lb × 15
    Set 2: 85 lb × 15
    Set 3: 85 lb × 14
    Set 4: 85 lb × 10
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