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  1. G34RS

    Accountability Workout Log

    Ham/Glute Emphasis DB Romanian Deadlift 2 50 10,12 Leg Press 2 230,250 12,10 Seated Leg Curl 2 150 16,13 Walking Lunges 2 10 15,14 Abs/ Calves 2 15 to 20
  2. G34RS

    Accountability Workout Log

    Monday - Personal Training - Push
  3. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis One Arm DB Row 2 60 9,11 Wide Grip Lat Pulldown (Long bar) 2 140,145 12,8 Seated Cable Row (wide neutral grip handle) 2 95 10,9 DB Lateral Raise 3 15 18,13 Triceps Extension (Cable) 2 100 12,12 DB Hammer Curl 2 27.5,32.5 12,7
  4. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Hammer Strength Bench Press or Machine Chest Press 2 70,75 12,8 Peck Dec Chest Fly 2 (Gymleco) 25 14,12 Cable Lateral Raise 3 20,25,25 12,8,9 Spider Curl (ez bar) 2 50 12,12 Cable Tricep Overhead Extension 2 95,100 12,8
  5. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Cable Pull Over 2 90 15,13 2 Neutral Grip Lat Pulldown 2 120 11,10 2 Pec Dec Reverse Fly 2 120,130 12,12 2 DB Lateral Raise 2 20 12,7 3 Smith Machine JM Press or Ez Bar Skull Crusher 2 50,25 8,16 2 Prime preacher curl 2 60 10 2
  6. G34RS

    Accountability Workout Log

    Personal Training - Legs
  7. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis Seated Cable Row (Narrow neutral grip, pulling down to hip) 2 100,110 15,15 2 105,110 15,12 2 110 15,12 3 110 15,13,12 3 110 15,13,12 2 110 8,8 Neutral Grip Lat Pulldown 2 130/120,120 7/5,11 3 120 12,11,9 3 130 12,10,10 3 130...
  8. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Flat DB Press or Horizontal Chest Press Machine of Choice 2 70 15,10 2 (Hammer)70 12,10 2 (Hammer)70 12,12 2 (Hammer)70 12,12 3 70 14,9,9 2 70 8,8 Incline Smith Machine Press 2 70 13,11 2 70,90 15,11 2 90 10,11 2 90 11,11 3 90...
  9. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Wide Grip Lat Pulldown 2 145 6,10 2 140 12,10 3 140 12,11,8 3 145,145,110 7,6,12 3 140 12,11,8 Chest Supported Horizontal Prime Row or Horizontal Row of choice 2 90 15,15 2 130 15,15 3 170 12,13,12 3 175 10,15,12 3 175 12,12,11 Cable Pull...
  10. G34RS

    Accountability Workout Log

    Vertical Push Emphasis Machine Overhead Press (seated or standing) 2 (seated/arsenal)25,35 15,13 2 (Standing gymleco) 20 15,12 2 15 15,12 2 (Seated Gymleco) 55 12,10 3 (Standing) 25 12,12,11 Cable Y-Raise 2 (Single hand)20 15,15 2 15 18,15 2 15 15, 3 15 16,15,12...
  11. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis Seated Cable Row (Narrow neutral grip, pulling down to hip) 2 100,110 15,15 2 105,110 15,12 2 110 15,12 3 110 15,13,12 3 110 15,13,12 Neutral Grip Lat Pulldown 2 130/120,120 7/5,11 3 120 12,11,9 3 130 12,10,10 3 130 12,12,10 3 130,135,135...
  12. G34RS

    Accountability Workout Log

    Quad emphasis Seated Leg Curl 2 135,145 15,12 3 145 15,10,10 3 145 15,13,12 3 150 15,13,12 3 160,165,165 15,12,10 Pendulum Squat 2 25,45 15,12 2 45 13,9 3 45 12,12,10 3 (Hack squat)95 10,10,6 3 45 14,12,10 Leg Extensions superset w/ walking lunges 2 (Prime)135...
  13. G34RS

    High AST and ALT

    A bit of concern is warranted just so you know how different drugs affect you, but you probably just need a break. I wouldn’t be worried that you’re wrecked for life or anything, the liver is very resilient, but you should take it easy on it for a bit. Although those numbers are elevated, it’s...
  14. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Wide Grip Lat Pulldown 2 145 6,10 2 140 12,10 3 140 12,11,8 3 145,145,110 7,6,12 Chest Supported Horizontal Prime Row or Horizontal Row of choice 2 90 15,15 2 130 15,15 3 170 12,13,12 3 175 10,15,12 Cable Pull Over (AKA straight arm pulldown) 2...
  15. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Wide Grip Lat Pulldown 2 145 6,10 2 140 12,10 3 140 12,11,8 3 145,145,110 7,6,12 Chest Supported Horizontal Prime Row or Horizontal Row of choice 2 90 15,15 2 130 15,15 3 170 12,13,12 3 175 10,15,12 Cable Pull Over (AKA straight arm pulldown) 2...
  16. G34RS

    Accountability Workout Log

    Vertical Push Emphasis Machine Overhead Press (seated or standing) 2 (seated/arsenal)25,35 15,13 2 (Standing gymleco) 65 15,12 2 15 15,12 2 (Seated Gymleco) 55 12,10 Cable Y-Raise 2 (Single hand)20 15,15 2 15 18,15 2 15 15, 3 15 16,15,12 Pec Deck Chest Fly 3...
  17. G34RS

    Accountability Workout Log

    Horizontal Pull emphasis Seated Cable Row (Narrow neutral grip, pulling down to hip) 2 100,110 15,15 2 105,110 15,12 2 110 15,12 3 110 15,13,12 Neutral Grip Lat Pulldown 2 130/120,120 7/5,11 3 120 12,11,9 3 130 12,10,10 3 130 12,12,10 Hammer Strength Low Row 2 90,100...
  18. G34RS

    Accountability Workout Log

    Quad emphasis Seated Leg Curl 2 135,145 15,12 3 145 15,10,10 3 145 15,13,12 3 150 15,13,12 Pendulum Squat 2 25,45 15,12 2 45 13,9 3 45 12,12,10 3 (Hack squat)95 10,10,6 Leg Extensions superset w/ walking lunges 2 (Prime)135 15, 2 135 17,12 3 135 15,15,13 3 135...
  19. G34RS

    Accountability Workout Log

    Horizontal Push Emphasis Flat DB Press or Horizontal Chest Press Machine of Choice 2 70 15,10 2 (Hammer)70 12,10 2 (Hammer)70 12,12 2 (Hammer)70 12,12 Incline Smith Machine Press 2 35 13,11 2 35,45 15,11 2 (12lb bar)45 10,11 2 45 11,11 Pec Deck Chest Fly 2...
  20. G34RS

    Accountability Workout Log

    Vertical Pull Emphasis Wide Grip Lat Pulldown 2 145 6,10 2 140 12,10 Chest Supported Horizontal Prime Row or Horizontal Row of choice 2 90 15,15 2 130 15,15 Cable Pull Over (AKA straight arm pulldown) 2 80 20,18 2 90 13,14 Pec Deck Reverse Fly 2 75,95 20,19,18 2 90 18,16...
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