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  1. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Chin ups (assisted) G -80 30;10,17,22,27,30 G -80 35;10,20,28,35 G -80 35; 12,21,30,35 G -80 40;12,21,29,36,40 Single arm cable row 2 40 10,10 3 40 10,8,10 3 45 10,8,9 3 40 9,10,8 Chest Supported DB...
  2. G34RS

    Accountability Workout Log

    Ham/Glute Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Barbell Romanian Deadlift 2 95 10,9 3 95,105,105 10,10,10 3 95,115 10,10,10, 3 135 8,8,6 Leg Press 2 225 8,8 2 180,230(Pendulum Leg Press) 10,10 3 225 10,9,7 3 230 8,9,7 Seated leg curl 2 110 13,12 2...
  3. G34RS

    Accountability Workout Log

    Today was just mix of stuff that had to cut short earlier in the week due to hitting the gym a couple times close to closing
  4. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps One Arm DB Row 2 55,60 12,9 3 55,55,60 10,10,8 3 60 10,9,8 3 60 8,9,9 Dante Row G 40 30;13,26,30 2 40,60 10,7 2 60 8,9 3 60 10,10,8 Seated Cable Row (Neutral Grip moderate length grip, switch to...
  5. G34RS

    Accountability Workout Log

    Quad emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Pendulum Squat 2 45,70 10,10 2 25,50,75 8,8,9,7 3 50,75 10,10,8 Leg Extensions superset w/ Walking Lunges 2 145,100 15,8 2 70 15,14 2 75 20,15 Walking Lunges 2 Bodyweight 15,12 2 Bodyweight (reps counted as per leg) 14,12 2...
  6. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Hammer Strength Bench Press or Machine Chest Press 2 70 10,8 2 70,75 10,9 2 75 9,8 Peck Dec Chest Fly 2 150,160 10,10 2 160,170 10,9 2 170,180 10,10 Reverse Pec Deck Fly 2 150,160 10,10 2 160,170 10,8 2 170,180 10,8 Cable Lateral Raise 2 15 to...
  7. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Chin ups (assisted) G -80 30;10,17,22,27,30 G -80 35;10,20,28,35 G -80 35; 12,21,30,35 Single arm cable row 2 40 10,10 3 40 10,8,10 3 45 10,8,9 Chest Supported DB Reverse Fly 2 10,15 20,20 2 15, 16,15 3 15 18,15,13...
  8. G34RS

    Accountability Workout Log

    Ham/Glute Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Barbell Romanian Deadlift 2 95 10,9 3 95,105,105 10,10,10 3 95,115 10,10,10, Leg Press 2 225 8,8 2 180,230(Pendulum Leg Press) 10,10 3 225 10,9,7 Seated leg curl 2 110 13,12 2 70,80(lying) 20,17 2 110 17,14 Machine...
  9. G34RS

    Accountability Workout Log

    Vertical Push Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Incline DB Press 2 45 10,10 3 50 9,8,7 3 50 10,9,9 Incline Cable Fly (seated) 2 30 9,9 2 (FM)13 15,14 3 25 13,12,9 Machine Overhead Press (standing viking press) 2 40 10 3 35,45,40 10,6, 2 40 10,10 Machine Lateral...
  10. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps One Arm DB Row 2 55,60 12,9 3 55,55,60 10,10,8 3 60 10,9,8 Dante Row G 40 30;13,26,30 2 40,60 10,7 2 60 8,9 Seated Cable Row (Neutral Grip moderate length grip) 2 110,90 8,10 2 100,120 10,7 2 110 9,7 Cable...
  11. G34RS

    Accountability Workout Log

    Quad emphasis Sets Weight Reps Sets Weight Reps Pendulum Squat 2 45,70 10,10 2 25,50,75 8,8,9,7 Leg Extensions superset w/ Walking Lunges 2 145,100 15,8 2 70 15,14 Walking Lunges 2 Bodyweight 15,12 2 Bodyweight (reps counted as per leg) 14,12 Laying leg curl 3 60 20,16,14 3 60...
  12. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Hammer Strength Bench Press or Machine Chest Press 2 70 10,8 2 70,75 10,9 Peck Dec Chest Fly 2 150,160 10,10 2 160,170 10,9 Reverse Pec Deck Fly 2 150,160 10,10 2 160,170 10,8 Cable Lateral Raise 2 15 to 20 2 20 13,11 Cable Front Double Bicep Curl...
  13. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Sets Weight Reps Sets Weight Reps Chin ups (assisted) G -80 30;10,17,22,27,30 G -80 35;10,20,28,35 Single arm cable row 2 40 10,10 3 40 10,8,10 Chest Supported DB Reverse Fly 2 10,15 20,20 2 15, 16,15 Cable Pull Over 2 70 18,13 3 70,80,80 20,15,14 JM Press 2...
  14. G34RS

    Accountability Workout Log

    Ham/Glute Emphasis Sets Weight Reps Sets Weight Reps Barbell Romanian Deadlift 2 95 10,9 3 95,105,105 10,10,10 Leg Press 2 225 8,8 2 180,230(Pendulum Leg Press) 10,10 Seated leg curl 2 110 13,12 2 70,80(lying) 20,17 Machine Adductor 2 65 15,12 3 65 15,15, Abs/ Calves 2 15 to 20 2...
  15. G34RS

    Accountability Workout Log

    Vertical Push Emphasis Sets Weight Reps Sets Weight Reps Incline DB Press 2 45 10,10 3 50 9,8,7 Incline Cable Fly (seated) 2 30 9,9 2 (FM)13 15,14 Machine Overhead Press (standing viking press) 2 40 10 3 35,45,40 10,6, Machine Lateral Raises (standing) G 30 30;10,14,20,25,30 G...
  16. G34RS

    Accountability Workout Log

    Haha thanks, I need to work on triceps though to get them to fill out better.
  17. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Sets Weight Reps Chin ups (assisted) G -80 30;10,17,22,27,30 Single arm cable row 2 40 10,10 Chest Supported DB Reverse Fly 2 10,15 20,20 Cable Pull Over 2 70 18,13 JM Press 2 65,45 7,11 Seated Machine Bicep Curls 2 50 16,12
  18. G34RS

    Accountability Workout Log

    I should be able to get back to training regularly. Had to go in for minor sinus surgery to fix some breathing issues, but I feel better than I have in a long time now that I’m mostly healed up from it.
  19. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Hammer Strength Bench Press or Machine Chest Press 2 70 10,8 Peck Dec Chest Fly 2 150,160 10,10 Reverse Pec Deck Fly 2 150,160 10,10 Cable Lateral Raise 2 15 to 20 Cable Front Double Bicep Curl (single arm or double depending on set up) 2 30,25(Did drag...
  20. G34RS

    Accountability Workout Log

    Leg day - personal training
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