Accountability Workout Log

G34RS · Nov 20, 2022

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	80	20,18	2	90	13,14	2	90	13,12	3	90	14,15,13
Pec Deck Reverse Fly	2	75,95	20,19,18	2	90	18,16	2	100,110	15,15	3	110	13,15,16
Cable Drag Curl (facing away)	2	30	15,15	2	30	12,14	2	30,35	15,12	2	35	15,13
Smith Machine JM Press	2	40,60	15,11	2	30,50	15,13	2	50	12,12	2	50	15,12

G34RS · Nov 20, 2022

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	80	20,18	2	90	13,14	2	90	13,12	3	90	14,15,13
Pec Deck Reverse Fly	2	75,95	20,19,18	2	90	18,16	2	100,110	15,15	3	110	13,15,16
Cable Drag Curl (facing away)	2	30	15,15	2	30	12,14	2	30,35	15,12	2	35	15,13
Smith Machine JM Press	2	40,60	15,11	2	30,50	15,13	2	50	12,12	2	50	15,12

G34RS · Nov 24, 2022

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	15,	2	135	17,12	3	135	15,15,13	3	135	16,15,13	3	135	13,13,16
Walking Lunges	2	15	15,15	2	Bodyweight	20,20	3	BW	13,11	3	Bodyweight	12,8,5	3	BW	12,13,8
Standing calf raise/hanging leg raise	2		4/fail	2	(Calves)180	8,13,9	3		15 to 20	3	180	12,13,9	3		15 to 20

G34RS · Nov 26, 2022

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	15,12,8
Hammer Strength Low Row	2	90,100	15,10	2	(LF)90	12,12	3	(Sub S-H Prime row)50,70,70	15,15,12	3	90	14,12,12	3	90,95,95	15,12,13
Cable Reverse Fly	2	(Prime)130	16,15	2	(FM)13,17	15,12	2	20	15,12	3	(FM) 20,20/17,17	12,8/4,10	3	(FM)17	12,11,9
Seated DB Incline Curl	2	25	12,9	2	25	13,9	3	25	12,9,10	3	25	12,11,10	3	25	12,12,10
Cable Overhead Tricep Extension	2	80	12,12	2	80,90	15,9	3	80	15,15,12	3	85,90,90	15,12,12	3	90	13,12,10

G34RS · Nov 28, 2022

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	3	15	15,16,12
Pec Deck Chest Fly	3	175,175,175/160	15,15,6/5	3	180	12,13,7	3	130,150,150,150	15,15,15,15	3	170	14,12,11	3		1/fail
DB incline press	2	(DB lat raise)12,15	18,10	3	(DB lat raise)12.5	15,12,13	3	40,40,45	12,15,10	3	45	12,11,9	3	45	13,12,8
Machine Bicep Curl superset w/ Tricep Pushdown	2	(Old ver. Prime)110	12,12	3	60	13,12,10	3	60	15,12,10	3	60	12,12,9	3	60	15,10,10
Single Arm Cable Tricep Pushdown	2	50	13,10	3	45	17,12,6	3	(Rope) 30,40,30	17,12,9	3	(Rope) 40,40,30	12,10,12	3	(Rope)40	14,12,9

G34RS · Nov 30, 2022

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 Over (AKA straight arm pulldown)	2	80	20,18	2	90	13,14	2	90	13,12	3	90	14,15,13	3	90	16,16,13
Pec Deck Reverse Fly	2	75,95	20,19,18	2	90	18,16	2	100,110	15,15	3	110	13,15,16	3	110	11,11,11
Cable Drag Curl (facing away)	2	30	15,15	2	30	12,14	2	30,35	15,12	2	35	15,13	3	35	15,13,12
Smith Machine JM Press	2	40,60	15,11	2	30,50	15,13	2	50	12,12	2	50	15,12	3	45	(Myo-reps) 45

G34RS · Dec 4, 2022

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	9,11,12	2	90	6,6
Pec Deck Chest Fly	2	190/170,170	10/5,15	2	175	17,15	3	175	15,15,10	3	175,175,165	15,8,11	3	(Gymleco incline fly) 15,15,25	15,14,11	2	175	6,6
Machine Lateral Raise	3	120	12,12,12	3	120	13,14,11	3		2/fail	3	120,130,130	15,13,10	3	135	11,10,9	2	135	7,7
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl	2	90	17,15	3	90,95,95	20,16,12	3	95,105,105	15,14,12	3		1/fail	3	90	15,18,12	2	90	7,7
Ez Bar Spider Curl	2	40	18,15	3	(Sub cable curl)80	15,15,12	3	45	15,12,12	3	45,55,55	15,11,11	3	50	15,13,9	2	50	6,6

G34RS · Dec 4, 2022

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	12,12,10	3	130,135,135	15,12,8	2	130	6,6
Hammer Strength Low Row	2	90,100	15,10	2	(LF)90	12,12	3	(Sub S-H Prime row)50,70,70	15,15,12	3	90	14,12,12	3	90,95,95	15,12,13	2	90	7,7
Cable Reverse Fly	2	(Prime)130	16,15	2	(FM)13,17	15,12	2	20	15,12	3	(FM) 20,20/17,17	12,8/4,10	3	(FM)17	12,11,9	2	20	10,10
Seated DB Incline Curl	2	25	12,9	2	25	13,9	3	25	12,9,10	3	25	12,11,10	3	25	12,12,10	2	25	6,6
Cable Overhead Tricep Extension	2	80	12,12	2	80,90	15,9	3	80	15,15,12	3	85,90,90	15,12,12	3	90	13,12,10	2	90	7,7

G34RS · Dec 4, 2022

Personal Training - Legs

G34RS · Dec 6, 2022

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

G34RS · Dec 9, 2022

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

G34RS · Dec 10, 2022

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

G34RS · Dec 14, 2022

Monday - Personal Training - Push

G34RS · Dec 14, 2022

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

G34RS · Dec 15, 2022

Vertical Pull Emphasis
Cable Pull Over	2	90	15,13	2	90,100	15,15,13
Neutral Grip Lat Pulldown	2	120	11,10	3	120	8,11,10
Pec Dec Reverse Fly	2	120,130	12,12	2	130	12,12
DB Lateral Raise	2	20	12,7	3	20	14,11,8
Smith Machine JM Press or Ez Bar Skull Crusher	2	50,25	8,16	2	50	15,11
Prime preacher curl	2	60	10	2	60	14,10

G34RS · Dec 17, 2022

Horizontal Push Emphasis					Week 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press	2	70,75	12,8	2	70,75 / 75	12,8+1 / 10,9
Incline gymleco fly	2	(Gymleco) 25	14,12	3	27.5 / 27.5	12,10,9 / 12,11,10
Cable Lateral Raise	3	20,25,25	12,8,9	3	25 / 25	13,9, / 9,9,6
Spider Curl (ez bar)	2	50	12,12	2	50 / 55	12+7 (slight break ~5-10 seconds),15 / 10, 9
Cable Tricep Overhead Extension	2	95,100	12,8	2	100 / 100	15,9 / 12,12

G34RS · Dec 20, 2022

Quad emphasis
Pendulum Squat	2	45	12,12	2	45,55	12,11
Leg Extensions	2	135,140	12,12	3	140,150,160	12,12,10
Walking Lunges	2	10	15,13	3	10	13,12,10
Seated leg curl	2	155	12,10	2	155,160	12,10
Calves/abs	2		15 to 20	2		15 to 20

	Sets	Weight	Reps	Sets	Weight	Reps
Horizontal Pull emphasis
One Arm DB Row	2	60	9,11	2	60	11,10
Wide Grip Lat Pulldown (Long bar)	2	140,145	12,8	2	145	8,6+1
Seated Cable Row (wide neutral grip handle)	2	95	10,9	2	95	11,11
DB Lateral Raise	3	15	18,13	3	15	18,11,11
Triceps Extension (Cable)	2	100	12,12	3	105	12,10,11
DB Hammer Curl	2	27.5,32.5	12,7	3	30,15,15	8,12,12

G34RS · Dec 22, 2022

Vertical Push Emphasis
Incline DB Press	2	4/fail	2	45,50	12,8
Cable Fly	2	15 to 20	2	35	17,15
Overhead Press (barbell or machine)	2	4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6
Single Arm Cable Lateral Raise	2	4/fail	2		3/fail
Single Arm Cable Triceps Pushdown	2	12 to 15	2	(Handle) 40	16,12
Cable Drag Curl	2	12 to 15	2	35	15,12

G34RS · Dec 23, 2022

Ham/Glute Emphasis
DB Romanian Deadlift	2	50	10,12	2	50,55	12,12
Leg Press	2	230,250	12,10	3	230,	12,12,
Seated Leg Curl	2	150	16,13	2	150	16,11,8
Walking Lunges	2	10	15,14	2	15,	15,15
Abs/ Calves	2		15 to 20	2		15 to 20

G34RS · Dec 27, 2022

Vertical Pull Emphasis
Cable Pull Over	2	90	15,13	2	90,100	15,15,13	3	100,110,110	12,10,9
Neutral Grip Lat Pulldown	2	120	11,10	3	120	8,11,10	2	120	11,9
Pec Dec Reverse Fly	2	120,130	12,12	2	130	12,12	2	135	12,11
DB Lateral Raise	2	20	12,7	3	20	14,11,8	3	20	10,8,6
Smith Machine JM Press or Ez Bar Skull Crusher	2	50,25	8,16	2	50	15,11	2	50	15,14
Prime preacher curl	2	60	10	2	60	14,10	2	60	11,7

G34RS · Dec 29, 2022

Horizontal Push Emphasis					Week 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press	2	70,75	12,8	2	70,75 / 75	12,8+1 / 10,9	3	75	11,9,6
Incline gymleco fly	2	(Gymleco) 25	14,12	3	27.5 / 27.5	12,10,9 / 12,11,10	2	30	9,11
Cable Lateral Raise	3	20,25,25	12,8,9	3	25 / 25	13,9, / 9,9,6	3	20	13,10,10
Spider Curl (ez bar)	2	50	12,12	2	50 / 55	12+7 (slight break ~5-10 seconds),15 / 10, 9	2	50	15,15
Cable Tricep Overhead Extension	2	95,100	12,8	2	100 / 100	15,9 / 12,12	2	100	12,12

G34RS · Jan 3, 2023

Horizontal Pull emphasis
One Arm DB Row	2	60	9,11	2	60	11,10	2	60	11,10
Wide Grip Lat Pulldown (Long bar)	2	140,145	12,8	2	145	8,6+1	3	140	11,9+1,7
Seated Cable Row (wide neutral grip handle)	2	95	10,9	2	95	11,11	2	100	10,11
DB Lateral Raise	3	15	18,13	3	15	18,11,11	3	15	15,6,13
Triceps Extension (Cable)	2	100	12,12	3	105	12,10,11	3	100,110,110	12,11,9
DB Hammer Curl	2	27.5,32.5	12,7	3	30,15,15	8,12,12	3	30	9,9,9

G34RS · Jan 4, 2023

Vertical Push Emphasis
Incline DB Press	2	4/fail	2	45,50	12,8	3	50	10,9,8
Cable Fly	2	15 to 20	2	35	17,15	2	(Pin on C and 8) 35,40	20,16
Overhead Press (barbell or machine)	2	4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6	3	Gymleco 50	12,10,6
Single Arm Cable Lateral Raise	2	4/fail	2		3/fail	2	20,25	12,8
Single Arm Cable Triceps Pushdown	2	12 to 15	2	(Handle) 40	16,12	3	40,40,30	17,7,9
Cable Drag Curl	2	12 to 15	2	35	15,12	3	37.5,40,40	15,12,10

G34RS · Jan 6, 2023

Ham/Glute Emphasis
DB Romanian Deadlift	2	50	10,12	2	50,55	12,12	3	55	12,10,8
Leg Press	2	230,250	12,10	3	230,250,	12,12,8	3	250	13,12,9
Seated Leg Curl	2	150	16,13	2	150	16,11	2	150	15,11+1
Walking Lunges	2	10	15,14	2	15	15,15	2	15	19,16
Abs/ Calves	2		15 to 20	2		15 to 20	2		15 to 20

G34RS · Jan 8, 2023

Vertical Pull Emphasis
Cable Pull Over	2	90	15,13	2	90,100	15,15,13	3	100,110,110	12,10,9	3	110	18,13,12
Neutral Grip Lat Pulldown	2	120	11,10	3	120	8,11,10	2	120	11,9	2	120	12,10
Pec Dec Reverse Fly	2	120,130	12,12	2	130	12,12	2	135	12,11	2	140	12,10
DB Lateral Raise	2	20	12,7	3	20	14,11,8	3	20	10,8,6	3		1/fail
Smith Machine JM Press or Ez Bar Skull Crusher	2	50,25	8,16	2	50	15,11	2	50	15,14	2	50	16,14
Prime preacher curl	2	60	10	2	60	14,10	2	60	11,7	2	60	15,11

G34RS · Jan 12, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Quad emphasis
Pendulum Squat	2	45	12,12	2	45,55	12,11	2	50	9,9	3	50	10,10,12
Leg Extensions	2	135,140	12,12	3	140,150,160	12,12,10	3	160,160,165	10,12,8	3	165	10,9,8
Walking Lunges	2	10	15,13	3	10	13,12,10	3	12.5	15,12,10	3	12.5	10,13,8
Seated leg curl	2	155	12,10	2	155,160	12,10	3	(Laying) 130,130,140	8,12,7	3	160,170,170	12,10,7
Calves/abs	2		15 to 20	2		15 to 20	3		15 to 20	3		15 to 20

G34RS · Jan 13, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Horizontal Pull emphasis
One Arm DB Row	2	60	9,11	2	60	11,10	2	60	11,10	3	60	10,10,7
Wide Grip Lat Pulldown (Long bar)	2	140,145	12,8	2	145	8,6+1	3	140	11,9+1,7	3	140	10,10,8.5
Seated Cable Row (wide neutral grip handle)	2	95	10,9	2	95	11,11	2	100	10,11	2	100	10.5,11,12
DB Lateral Raise	3	15	18,13	3	15	18,11,11	3	15	15,6,13	3	15	15,13,11
Triceps Extension (Cable)	2	100	12,12	3	105	12,10,11	3	100,110,110	12,11,9	3	110	15,11,9
DB Hammer Curl	2	27.5,32.5	12,7	3	30,15,15	8,12,12	3	30	9,9,9	3	30	9,10,7

G34RS · Jan 15, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Vertical Push Emphasis
Incline DB Press	2		4/fail	2	45,50	12,8	3	50	10,9,8	3	50	12,9,9
Cable Fly	2		15 to 20	2	35	17,15	2	(Pin on C and 8) 35,40	20,16	3	(C,8)40	15,12,15
Overhead Press (barbell or machine)	2		4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6	3	Gymleco 50	12,10,6	3	Gymleco 50	12,7,6
Single Arm Cable Lateral Raise	2		4/fail	2		3/fail	2	20,25	12,8	3	25	9,9,7
Single Arm Cable Triceps Pushdown	2		12 to 15	2	(Handle) 40	16,12	3	40,40,30	17,7,9	3	40	18,12,8
Cable Drag Curl	2		12 to 15	2	35	15,12	3	37.5,40,40	15,12,10	3	(DB Curl)30	9,8,7

G34RS · Jan 18, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Vertical Pull Emphasis
Cable Pull Over	2	90	15,13	2	90,100	15,15,13	3	100,110,110	12,10,9	3	110	18,13,12	3	60 (gymleco lat pull-down section)	18,16,13
Neutral Grip Lat Pulldown	2	120	11,10	3	120	8,11,10	2	120	11,9	2	120	12,10	3	120	14,12,9
Pec Dec Reverse Fly	2	120,130	12,12	2	130	12,12	2	135	12,11	2	140	12,10	3	140	12,12,9
DB Lateral Raise	2	20	12,7	3	20	14,11,8	3	20	10,8,6	3		1/fail	G	20	30;12,16,22,27,30
Smith Machine JM Press or Ez Bar Skull Crusher	2	50,25	8,16	2	50	15,11	2	50	15,14	2	50	16,14	G	50	35;15,22,35
Prime preacher curl	2	60	10	2	60	14,10	2	60	11,7	2	60	15,11	3	60	11,5,13

G34RS · Jan 21, 2023

Horizontal Push Emphasis					Week 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press	2	70,75	12,8	2	70,75 / 75	12,8+1 / 10,9	3	75	11,9,6	3	70,70;45,45(seated hammer strength)	7,(4;5)7	4	75	11,8,8,5
Incline gymleco fly	2	(Gymleco) 25	14,12	3	27.5 / 27.5	12,10,9 / 12,11,10	2	30	9,11	3	30,30,25	9,7,8	3	30	13,10,8
Cable Lateral Raise	3	20,25,25	12,8,9	3	25 / 25	13,9, / 9,9,6	3	20	13,10,10	3	20	14,11,11	3	(FM)13,10,10	10,14,11
Spider Curl (ez bar)	2	50	12,12	2	50 / 55	12+7 (slight break ~5-10 seconds),15 / 10, 9	2	50	15,15	2	40	20,20	3	55,55,45	15,10,15
Cable Tricep Overhead Extension	2	95,100	12,8	2	100 / 100	15,9 / 12,12	2	100	12,12	2	100	13,11	3	95	15,13,10

G34RS · Jan 21, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Quad emphasis
Pendulum Squat	2	45	12,12	2	45,55	12,11	2	50	9,9	3	50	10,10,12	3	(Arsenal)50,50,45	9,7,6
Leg Extensions	2	135,140	12,12	3	140,150,160	12,12,10	3	160,160,165	10,12,8	3	165	10,9,8	4	(Atlantis)150,150,155,155	10,12,10,8
Walking Lunges	2	10	15,13	3	10	13,12,10	3	12.5	15,12,10	3	12.5	10,13,8	4	12	12,11,12,8
Seated leg curl	2	155	12,10	2	155,160	12,10	3	(Laying) 130,130,140	8,12,7	3	160,170,170	12,10,7	4	(Atlantis)130	10,8,8,
Calves/abs	2		15 to 20	2		15 to 20	3		15 to 20	3		15 to 20	3		15 to 20

G34RS · Jan 21, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Horizontal Pull emphasis
One Arm DB Row	2	60	9,11	2	60	11,10	2	60	11,10	3	60	10,10,7	3	60	12,12,9
Wide Grip Lat Pulldown (Long bar)	2	140,145	12,8	2	145	8,6+1	3	140	11,9+1,7	3	140	10,10,8.5	3	140	12,10,10
Seated Cable Row (wide neutral grip handle)	2	95	10,9	2	95	11,11	2	100	10,11	2	100	10.5,11,12	3	100	10,12,9
DB Lateral Raise	3	15	18,13	3	15	18,11,11	3	15	15,6,13	3	15	15,13,11	3		15 to 20
Triceps Extension (Cable)	2	100	12,12	3	105	12,10,11	3	100,110,110	12,11,9	3	110	15,11,9	3	120	12,9.5,8
DB Hammer Curl	2	27.5,32.5	12,7	3	30,15,15	8,12,12	3	30	9,9,9	3	30	9,10,7	3	30	12,9,8

G34RS · Jan 23, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Vertical Push Emphasis
Incline DB Press	2		4/fail	2	45,50	12,8	3	50	10,9,8	3	50	12,9,9	3	50	12,12,10
Cable Fly	2		15 to 20	2	35	17,15	2	(Pin on C and 8) 35,40	20,16	3	(C,8)40	15,12,15	4	40	12,9,8,11
Overhead Press (barbell or machine)	2		4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6	3	Gymleco 50	12,10,6	3	Gymleco 50	12,7,6	3	50	8,6+4,5+1
Single Arm Cable Lateral Raise	2		4/fail	2		3/fail	2	20,25	12,8	3	25	9,9,7	3	20	10,8,6
Single Arm Cable Triceps Pushdown	2		12 to 15	2	(Handle) 40	16,12	3	40,40,30	17,7,9	3	40	18,12,8	3	40	10
Cable Drag Curl	2		12 to 15	2	35	15,12	3	37.5,40,40	15,12,10	3	(DB Curl)30	9,8,7	3		15 to 20

G34RS · Jan 25, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Vertical Push Emphasis
Incline DB Press	2		4/fail	2	45,50	12,8	3	50	10,9,8	3	50	12,9,9	3	50	12,12,10
Cable Fly	2		15 to 20	2	35	17,15	2	(Pin on C and 8) 35,40	20,16	3	(C,8)40	15,12,15	4	40	12,9,8,11
Overhead Press (barbell or machine)	2		4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6	3	Gymleco 50	12,10,6	3	Gymleco 50	12,7,6	3	50	8,6+4,5+1
Single Arm Cable Lateral Raise	2		4/fail	2		3/fail	2	20,25	12,8	3	25	9,9,7	3	20	10,8,6
Single Arm Cable Triceps Pushdown	2		12 to 15	2	(Handle) 40	16,12	3	40,40,30	17,7,9	3	40	18,12,8	3	40	10
Cable Drag Curl	2		12 to 15	2	35	15,12	3	37.5,40,40	15,12,10	3	(DB Curl)30	9,8,7	3		15 to 20

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Ham/Glute Emphasis
DB Romanian Deadlift	2	50	10,12	2	50,55	12,12	3	55	12,10,8	3	55	12,11,8	3	55	12,12,8
Leg Press	2	230,250	12,10	3	230,250,	12,12,8	3	250	13,12,9	3	250	13,12,10	3	250	12,11,
Seated Leg Curl	2	150	16,13	2	150	16,11	2	150	15,11+1	2	150	15,10	3	150	15,13,10
Walking Lunges	2	10	15,14	2	15	15,15	2	15	19,16	3	15	19,16,10	3	15	15,9,
Abs/ Calves	2		15 to 20	2		15 to 20	2		15 to 20	2		15 to 20	3		15 to 20

G34RS · Jan 27, 2023

Vertical pull personal Training

G34RS · Jan 28, 2023

Horizontal Push Emphasis					Week 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press	2	70,75	12,8	2	70,75 / 75	12,8+1 / 10,9	3	75	11,9,6	3	70,70;45,45(seated hammer strength)	7,(4;5)7	4	75	11,8,8,5	3	75	11,9,7
Incline gymleco fly	2	(Gymleco) 25	14,12	3	27.5 / 27.5	12,10,9 / 12,11,10	2	30	9,11	3	30,30,25	9,7,8	3	30	13,10,8	3	30	13,12,10
Cable Lateral Raise	3	20,25,25	12,8,9	3	25 / 25	13,9, / 9,9,6	3	20	13,10,10	3	20	14,11,11	3	(FM)13,10,10	10,14,11	3	(FM)13	13,9,6
Spider Curl (ez bar)	2	50	12,12	2	50 / 55	12+7 (slight break ~5-10 seconds),15 / 10, 9	2	50	15,15	2	40	20,20	3	55,55,45	15,10,15	2	55	12,11
Cable Tricep Overhead Extension	2	95,100	12,8	2	100 / 100	15,9 / 12,12	2	100	12,12	2	100	13,11	3	95	15,13,10	2	95	16,10

G34RS · Jan 31, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Horizontal Pull emphasis
One Arm DB Row	2	60	9,11	2	60	11,10	2	60	11,10	3	60	10,10,7	3	60	12,12,9	6	52.5	14,14,10,13,12,9
Wide Grip Lat Pulldown (Long bar)	2	140,145	12,8	2	145	8,6+1	3	140	11,9+1,7	3	140	10,10,8.5	3	140	12,10,10	X	X	X
Seated Cable Row (wide neutral grip handle)	2	95	10,9	2	95	11,11	2	100	10,11	2	100	10.5,11,12	3	100	10,12,9	2 Sub w/ Reverse Fly	12.5,17.5	20,15
DB Lateral Raise	3	15	18,13	3	15	18,11,11	3	15	15,6,13	3	15	15,13,11	3		15 to 20	3	15	20,15,7
Triceps Extension (Cable)	2	100	12,12	3	105	12,10,11	3	100,110,110	12,11,9	3	110	15,11,9	3	120	12,9.5,8	3 Sub w/ DB Skullcrushers	30,25,25	6,9,8
DB Hammer Curl	2	27.5,32.5	12,7	3	30,15,15	8,12,12	3	30	9,9,9	3	30	9,10,7	3	30	12,9,8	3	30	12,11,7

G34RS · Jan 31, 2023

Recently moved to 600 carb, 4000 calorie diet because the scale wouldn’t budge much at my previous intake. Right now I’m around 196 and can definitely feel an increase of energy at the gym the past few weeks. I think my traps have also started to grow a bit more as well.

Dustin07 · Jan 31, 2023

so far carbs are the best supplement I've ever taken

G34RS · Feb 1, 2023

Dustin07 said:
so far carbs are the best supplement I've ever taken

It’s been tough figuring out how much I need to build muscle effectively. I wasn’t expecting to have to eat this amount of carbs and calories at my weight and height to start gaining again at a decent pace.

Dustin07 · Feb 1, 2023

G34RS said:
It’s been tough figuring out how much I need to build muscle effectively. I wasn’t expecting to have to eat this amount of carbs and calories at my weight and height to start gaining again at a decent pace.

600 carbs is a shitload, that's for sure. I recall Layne being up to 400+ and a natural xfit buddy of mine who was INCREDIBLY conditioned and strong, averaged 400-500. I'm only in the 200 neighborhood but I've been sorta fixing my nutrition for the past 6 months. so far I've been able to add about 1k calories per day without gaining weight so while I don't think I'd ever hit 600 without putting on some chunk, 300+ might be achievable.

hard to choke down 600g of cho though when you still have some protein and fats to find lol

G34RS · Feb 1, 2023

Dustin07 said:
600 carbs is a shitload, that's for sure. I recall Layne being up to 400+ and a natural xfit buddy of mine who was INCREDIBLY conditioned and strong, averaged 400-500. I'm only in the 200 neighborhood but I've been sorta fixing my nutrition for the past 6 months. so far I've been able to add about 1k calories per day without gaining weight so while I don't think I'd ever hit 600 without putting on some chunk, 300+ might be achievable.

hard to choke down 600g of cho though when you still have some protein and fats to find lol

Intrawork out carbs have made a big difference. That hour or so of working out, plus driving home allows for a decent amount of time to digest and be ready to eat again fairly soon.

Dustin07 · Feb 2, 2023

ahhh yeah I hadn't thought of that. years ago I used to throw some dextrose into my pwo or intra, but I haven't in a long time. I keep meaning to!

G34RS · Feb 2, 2023

Dustin07 said:
ahhh yeah I hadn't thought of that. years ago I used to throw some dextrose into my pwo or intra, but I haven't in a long time. I keep meaning to!

I’ve been using Karbolyn. It took me a while to find some though. The major supplement chains we’re almost always sold out, but a local chain that I get stuff at occasionally had tons of it.

G34RS · Feb 2, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Vertical Push Emphasis
Incline DB Press	2		4/fail	2	45,50	12,8	3	50	10,9,8	3	50	12,9,9	3	50	12,12,10	3	50	12,12,11
Cable Fly	2		15 to 20	2	35	17,15	2	(Pin on C and 8) 35,40	20,16	3	(C,8)40	15,12,15	4	40	12,9,8,11	3 Sub w/ Incline DB Fly	17.5,20,25	15,20,15
Overhead Press (barbell or machine)	2		4/fail	3	(Standing gymleco) Total Plate Weight 50	10,11,6	3	Gymleco 50	12,10,6	3	Gymleco 50	12,7,6	3	50	8,6+4,5+1	3 Sub w/ DB Shoulder Press	25,25,15	16,8,17
Single Arm Cable Lateral Raise	2		4/fail	2		3/fail	2	20,25	12,8	3	25	9,9,7	3	20	10,8,6	3 Sub w/ DB Lat Raise	15	17,19,12

G34RS · Feb 2, 2023

Personal Training - Quads

G34RS · Feb 4, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps		Sets	Weight	Reps	Sets	Weight	Reps
Vertical Pull Emphasis
Cable Pull Over	2	90	15,13	2	90,100	15,15,13	3	100,110,110	12,10,9	3	110	18,13,12	3	60 (gymleco lat pull-down section)	18,16,13	Seated cable Row (Narrow Underhand Mag grip)	3	100,110	12,10,10	3	110,115,120	12,12,8
Neutral Grip Lat Pulldown	2	120	11,10	3	120	8,11,10	2	120	11,9	2	120	12,10	3	120	14,12,9	Single Arm Nautilus Lat Pull-down	2	70	8,9	2	120,130	12,11
Pec Dec Reverse Fly	2	120,130	12,12	2	130	12,12	2	135	12,11	2	140	12,10	3	140	12,12,9	Chest supported reverse fly	G	12.5	40;18,30,40	2	140,150	12,11
DB Lateral Raise	2	20	12,7	3	20	14,11,8	3	20	10,8,6	3		1/fail	G	20	30;12,16,22,27,30	Machine lateral raise	Myomatch	12.5	16,10;16	3		half of last cycle
Smith Machine JM Press or Ez Bar Skull Crusher	2	50,25	8,16	2	50	15,11	2	50	15,14	2	50	16,14	G	50	35;15,22,35	Cable crossover Tricep extension	2		15 to 20	2	50	15,12
Prime preacher curl	2	60	10	2	60	14,10	2	60	11,7	2	60	15,11	3	60	11,5,13	Front double bicep curl	2		15 to 20	2	110 (Prime old ver.)	12,11

G34RS · Feb 8, 2023

Monday - Personal Training - Chest

G34RS · Feb 8, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Quad emphasis
Pendulum Squat	2	45	12,12	2	45,55	12,11	2	50	9,9	3	50	10,10,12	3	(Arsenal)50,50,45	9,7,6	3	50	10,10,	2 (Paramount)	25,15	5,6
Leg Extensions	2	135,140	12,12	3	140,150,160	12,12,10	3	160,160,165	10,12,8	3	165	10,9,8	4	(Atlantis)150,150,155,155	10,12,10,8	3	45 (prime),50	10,12,16	3	165	10,10,8
Walking Lunges	2	10	15,13	3	10	13,12,10	3	12.5	15,12,10	3	12.5	10,13,8	4	12	12,11,12,8	3		half of last cycle	3	15	8,8,6
Seated leg curl	2	155	12,10	2	155,160	12,10	3	(Laying) 130,130,140	8,12,7	3	160,170,170	12,10,7	4	(Atlantis)130	10,8,8,	3		half of last cycle	3 (Laying)	130	10,10,6
Calves/abs	2		15 to 20	2		15 to 20	3		15 to 20	3		15 to 20	3		15 to 20	3		half of last cycle	3

G34RS · Feb 9, 2023

	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Horizontal Pull emphasis
One Arm DB Row	2	60	9,11	2	60	11,10	2	60	11,10	3	60	10,10,7	3	60	12,12,9	6	52.5	14,14,10,13,12,9	2	60	12,12
Wide Grip Lat Pulldown (Long bar)	2	140,145	12,8	2	145	8,6+1	3	140	11,9+1,7	3	140	10,10,8.5	3	140	12,10,10	X	X	X	3	140	9,10,9
Seated Cable Row (wide neutral grip handle)	2	95	10,9	2	95	11,11	2	100	10,11	2	100	10.5,11,12	3	100	10,12,9	2 Sub w/ Reverse Fly	12.5,17.5	20,15	2	100,110	12,8
DB Lateral Raise	3	15	18,13	3	15	18,11,11	3	15	15,6,13	3	15	15,13,11	3		15 to 20	3	15	20,15,7	3	15	20,12,12
Triceps Extension (Cable)	2	100	12,12	3	105	12,10,11	3	100,110,110	12,11,9	3	110	15,11,9	3	120	12,9.5,8	3 Sub w/ DB Skullcrushers	30,25,25	6,9,8	3	120	10,10,6
DB Hammer Curl	2	27.5,32.5	12,7	3	30,15,15	8,12,12	3	30	9,9,9	3	30	9,10,7	3	30	12,9,8	3	30	12,11,7	3	30	11,9,8

Similar threads	Forum	Replies	Date
Accountability Log to Break Into the 1000LB Club!	Workout Logs	28	Saturday at 6:13 PM
Group Accountability / Challenge thread	Training Forum	270	Apr 24, 2023
Dirty Accountability	Workout Logs	17	Oct 25, 2021
Why Accountability Will Make Or Break Your Fitness Results	IronMag Labs	0	Oct 25, 2021
Charity Challenge and Accountability Thread	Training Forum	85	Apr 25, 2017

Accountability Workout Log

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

G34RS

Active member

Attachments

Dustin07

Well-known member