Accountability Workout Log

Deadlifts/arms

Deadlifts
Straight leg 5x15
115,115,115,115,115
-super set-
Standard 5x10
135,135,135,135,135

Preacher curls
6 sets
15r 55, 12r 55/45/35, 10r 45, 8r 45, 6r 55, 12r drop set 55

Tricep dip machine 6x12
115,125,140,140,140,140

Rope Tricep Extensions 6x15
40,40,40,45,50,50
 
Legs 2

Leg extensions 5x15
Single
25,25,25,20,
-super set-
Both
60,60,60,50,60

Leg press 5x10
Single
80,80,80,80,80
-super set-
Both
160,180,180,180,170

Arsenal pendulum squats 5x12
20,20,20,20,20

Arsenal squats 5x12
50,50,50,50,50
 
Legs 1

Leg curls 5x10
Both 75,75,75,75,75
-super set-
Single 30,30,30,30,30

Arsenal Strength Hack Squat 5x10
40,40,30,20,20

Leg press 5x10
High/wide
160,160,160,160,160
-super set-
Low/close
140,140,140,140,160

Arsenal Front Squat 5x10
50,70,70,70,70

Lunges 5x10
30,30,30,30,30
-super set-
Sumo squat 5x15
30,30,30,30,30
 
Back

Underhand rows 3x12
100,100,100

Lat pulldowns 3x12
90,105,105

Chest supported T-bar row 5x12
45,45,45/35,35,35

Machine rows 5x15
105,105,105,105,105

Cable pullover 4x12
80,80,70,70/60

Reverse fly (Proformance machine) 4x12
30,40,40,40

Rack pulls 5x10
155,155,155,135,135
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
75,75,75,75,75

DB Incline bench press 5x15
40,40,40,40,30
-super set-
DB Incline hex press 5x12
40,40,40,40,30

Upright row (Cable) 5x12
70,70,70,70,70

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20
 
Legs 2

Leg extensions 5x15
Single
25,25,25,25,25
-super set-
Both
60,60,60,60,60

Leg press 5x10
Single
80,80,80,80,80
-super set-
Both
160,180,180,180,180

Arsenal pendulum squats 5x12
25,25,20,20,20

Arsenal squats 5x12
50,70,80,90,90
 
Deadlifts/arms

Deadlifts
Straight leg 5x15
115,115,115,125,125
-super set-
Standard 5x10
135,135,135,145,145

Preacher curls
6 sets
15r 55, 12r 55, 10r 55/45, 8r 45, 6r 55/45, 12r drop set 45

Tricep dip machine 6x12
140,140,160/150,150,140,140

Rope Tricep Extensions 6x15
40,45,45,45,40,40
 
Legs 1

Leg curls
Both 5x10 75,80,80,80,80
-super set-
Single 5x15 30,30,30,30,30

(Accidentally have been doing only 10 reps per set for single leg the past couple workouts, including this one; Should be 15.)

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
160,180,180,200,200
-super set-
Low/close
140,160,160,180,180

Arsenal Front Squat 5x10
70,70,70,80,80

Lunges 5x10
30,30,30,30,30
-super set-
Sumo squat 5x15
30,30,30,30,30
 
Balance ball pushups 5x12

Pec fly 5x15
85,85,85,85,85

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,80,80

No shoulders today
 
Haven’t done any progress photos yet, so here’s my first update
 

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Legs 2

Leg extensions 5x15
Single
30,30,35,35,40
-super set-
Both
60,65,65,70,70

Leg press 5x10
Single
80,90,100,100,90
-super set-
Both
190,190,200,210,210

Pendulum squats 5x12
50,50,50,50,50

Machine squats 5x12
50,50,50,50,50
 
Deadlifts/arms

Deadlifts
Straight leg 5x15
125,125,125,125,125
-super set-
Standard 5x10
145,145,145,145,145

Preacher curls
6 sets
15r 55, 12r 55, 10r 55, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
140,140,150,150,140,140

Rope Tricep Extensions 6x15
40,50,50,50,40,40
 
Legs 1

Leg curls
Both 5x10 80,80,80,80,80
-super set-
Single 5x15 25,25,25,25,25

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
180,200,200,200,200
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
80,90,90,100,120

Lunges x10
30,30,30,
-super set-
Sumo squat 3x15
30,30,30,

Had to cut last exercise short because the gym was closing for the night
 
Back

Cable underhand rows 3x12
105,105,105

Lat pulldowns 3x12
105,90,100

Chest supported T-bar row 5x12
50,50,50,50,50

Machine rows 5x15
110,110,110,110,110

Cable pullover 4x12
80,80,80,80

Reverse fly (Proformance machine) 4x12
40,40,40,40

Rack pulls 5x10
155,155,155,155,155
 
Balance ball pushups 5x12

Pec fly 5x15
85,85,85,85,85

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,80,80

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20
 
Legs 2

Leg extensions (Atlantis machine) 5x15
Single
15,20,20,20,25
-super set-
Both
45,60,60,60,60

Leg press 5x10 (Technogym machine)
Single
80,80,80,80,80,
-super set-
Both
180,180,180,180,180/160

Arsenal Pendulum squats 5x12
10,20,20,20,20
 
Deadlifts/arms

Deadlifts
Straight leg 5x15
125,125,125,125,115
-super set-
Standard 5x10
145,145,145,135,135

DB curls
6 sets
15r 30, 12r 35 10r 40, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
140,140,160,160,160,160

Rope Tricep Extensions 6x15
50,50,50,50,50,50
 
Leg curls
Both 5x10 80,90,90,95,95

Standing Single 5x15 22.5,22.5,22.5,22.5,22.5

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
200,220,220,220,220
-super set-
Low/close
180,200,200,200,200

Arsenal Front Squat 5x10
90,110,120,130,155
 
Back

Cable underhand rows 3x12
105,105,105

Hammer Strength Lat pulldowns 3x12
120,120,130

Chest supported T-bar row 5x12
50,55,55,55,50

Machine rows 5x15
110,110,110,110,110

Cable pullover 4x12
80,90,85,85

Reverse fly (Proformance machine) 4x12
45,45,45,45

Rack pulls 5x10
155,155,155,155,155
 
Balance ball pushups 5x12

Pec fly 5x15
85,85,90,90,90

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,80,80

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20
 
Leg extensions (Cybex machine) 5x15
Single
20,35,35,35,35
-super set-
Both
70,75,75,75,75

Leg press 5x10 (Cybex machine)
Single
90,100,100,100,110
-super set-
Both
230,230,230,240,240

Freemotion Pendulum squats 5x12
90,140,190,190,190

Machine squats 5x12
90,90,115,140,140
 
Deadlifts
Straight leg 5x15
135,135,135,135,135
-super set-
Standard 5x10
155,145,145,135,135

Preacher curls
6 sets
15r 55, 12r 55 10r 55, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
160,160,140,140,115,115

Rope Tricep Extensions 6x15
50,55,55,55,50,50
 
Cable underhand rows 3x12
105,105,105

Wide MAG Lat pulldowns 3x12
105,105,105

Chest supported T-bar row 5x12
55,55,55,55,55

Machine rows 5x15
110,120,130,125/120,120

Cable pullover 4x12
90,95/80,90,90

Reverse fly (Proformance machine) 4x12
45,45,45,45

Rack pulls 5x10
155,155,155,155,155
 
Legs 1

Leg curls
Both 5x10 85,95,95,95,95
-super set-
Single 5x15 25,25,25,20,15

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
200,200,200,200,200
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
115,125,125,125,125

Going a bit lighter and focusing on form. Been too sloppy when moving the weights up, and it’s been bugging my knees.
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
90,90,90,90,90

DB Incline bench press 5x15
40,40,40,30,30
-super set-
DB Incline hex press 5x12
40,40,40,30,30

Upright row (Cable) 5x12
85,95,110,110,110

Heavy partial lateral raises 5x10
60,60,50,50,60
-super set-
Full range raises 5x15
30,30,20,25,30

Arsenal shoulder press
5x12
 
Leg extensions (Atlantis) 5x15
Single
25,25,25,20,20
-super set-
Both
65,65,65,65,60

Leg press 5x10 (Technogym)
Single
80,100,100,120,120
-super set-
Both
180,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,30,30,30,30

Machine squats (Legend) 5x12
115,115,115,115,115
 
Deadlifts/arms

Deadlifts
Straight leg 5x15
135,135,135,135,135
-super set-
Standard 5x10
155,145,145,145,145

Preacher curls
6 sets
15r 55, 12r 55, 10r 55, 8r 55, 6r 55, 12r drop set 55

Tricep dip machine 6x12
140,140,140,140,140,140

Rope Tricep Extensions 6x15
55,55,55,50,50,50
 
Currently just under 180. Trying cut a little bit a fat now, but hopefully keep enough calories for growth.
 

Attachments

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Leg curls
Both 5x10 85,95,95,95,95
-super set-
Single 5x15 25,25,25,25,25

Arsenal Strength Hack Squat 5x10
30,30,30,30,30

Leg press 5x10
High/wide
200,220,240,240,240
-super set-
Low/close
180,200,200,200,200

Arsenal Front Squat 5x10
115,140,160,190,230
 
Back

Cable underhand rows 3x12
105,105,105

Lat pulldowns 3x12
105,105,105

Chest supported T-bar row 5x12
55,55,55,55,55

Machine rows 5x15
120,120,110,110,110

Cable pullover 4x12
85,85,90,95

Reverse fly (Proformance machine) 4x12
45,45,45,45

Rack pulls 5x10
155,155,165,165,165
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
90,100,100,100,100

DB Incline bench press 5x15
40,40,40,40,30
-super set-
DB Incline hex press 5x12
40,40,40,40,30

Upright row (Cable) 5x12
95,95,95,100,100

Heavy partial lateral raises 5x10
60,60,60,60,60
-super set-
Full range raises 5x15
30,30,30,30,30

Arsenal shoulder press
5x12
 
Leg extensions (Atlantis) 5x15
Single
20,20,20,20,20
-super set-
Both
65,65,65,65,65

Leg press 5x10 (Technogym)
Single
100,100,100,100,100
-super set-
Both
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25
 
Deadlifts/arms

Deadlifts (LeverEdge; Arms weigh 30 lbs each; Not added to weight)
Straight leg 5x15
90,100,100,110,120
-super set-
Standard 5x10
120,120,130,140,140

Preacher curls
6 sets
15r 65, 12r 65, 10r 65/55, 8r 55, 6r 55, 12r drop set 65

Tricep dip machine 6x12
140,160,160,170,170,170

Rope Tricep Extensions 6x15
60,60,60,60/50,50,50
 
Leg curls (Prime)
Both 5x10 70,70/60,55,60,55
-super set-
Single 5x15 20,15/10,10,15/10,10

Arsenal Strength Hack Squat 5x10
25,25,25,30,30

Leg press (Hammer Strength) 5x10
High/wide
180,230,230,230,230
-super set-
Low/close
180,205,205,205,205

Arsenal Front Squat 5x10
180,180,180,180,180
 
Back

Cable underhand rows 3x12
105,105/90,95

Lat pulldowns 3x12
105,115,115

Chest supported T-bar row 5x12
55,55,55,55,55

Machine rows 5x15
115,115,115,115,115

Cable pullover 4x12
90/85,85,85,90

Reverse fly (Prime) 4x12
70,80/75,75,85/80

Rack pulls 5x10
165,165,175,175,175
 
Balance ball pushups 5x12
-super set-
Pec fly (Body Masters) 5x15
60,60,60,60,60

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
100,110,110/100,100,100

Lateral raises (Nautilus)
Heavy Partial 5x10
35,70,70,70,70
-super set-
Full range raises 5x15
20,45,40,40,40
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
20,20,20,20,20
-super set-
Both
65,70,70,70,70

Leg press 5x10 (Technogym)
Single
100,100,100,100,100
-super set-
Both
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25

Machine squats (Arsenal) 5x12
115,115,90,90,90
 
Deadlifts/arms

Deadlifts
Straight leg 5x15
135,135,135,135,135
-super set-
Standard 5x10
155,145,145,145/135,135

Preacher curls (Prime)
6 sets
15r 65, 12r 80, 10r 80, 8r 80, 6r 85, 12r 90 drop set

Tricep dip machine 6x12
160,160,170,170,170,170

Rope Tricep Extensions 6x15
60,65/60,60,60,50,50
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
90,100,100,100,100

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
100,100,100,100,100

Lateral raises (Proformance)
Heavy Partial 5x10
70,75,75,75,75
-super set-
Full range raises 5x15
40,40,40,40,40

Arsenal shoulder press
5x12
 
Leg curls (Life Fitness)
Both 5x10 85,95,95,95,90
-super set-
Single 5x15 40,30/25,25,25,20

Arsenal Strength Hack Squat 5x10
25,25,25,25,25

Leg press (Hammer Strength) 5x10
High/wide
230,230,230,230,230
-super set-
Low/close
180,205,205,205,205

Arsenal Front Squat 5x10
180,180,180,180,180
 
Adding an additional few sets of arm work to my back and chest days for the next few weeks to see if I get any benefit from the increase. Keeping it small as to prevent from possibly overtraining.

Back

Underhand rows 3x12
110,120,120

Lat pulldowns (Arsenal) 3x12
50,50,50

Chest supported T-bar row 5x12
55,60,60,60,60

Machine rows 5x15
115,115,115,115,115

Cable pullover 4x12
85,85,90,90

Reverse fly (Atlantis) 4x12
80,80,80,80

Rack pulls 5x10
175,175,175,175,175

Cable Bicep Curls
3x15
50,50,60
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
100,105,105,105,105

DB Incline bench press 5x15
40,40,40,40,40
-super set-
DB Incline hex press 5x12
40,40,40,40,40

Upright row (Cable) 5x12
80,80,80,85,85

Lateral raises (Proformance)
Heavy Partial 5x10
75,75,75,75,75
-super set-
Full range raises 5x15
40,40,40,40,40

Arsenal shoulder press
5x12

Rope Tricep Extensions 3x15
60,60,50
 
Preacher curls (LifeFitness)
6 sets
15r 65, 12r 70, 10r 70, 8r 70, 6r 80, 12r 75 drop set

Tricep dip machine (Nautilus) 6x12
95,110,125,125,125,125

Rope Tricep Extensions 6x15
60,60/50,50,50/40,40,40
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
20,20,20,20,25
-super set-
Both
70,70,75,75,75

Leg press 5x10 (Technogym)
Single
100,100,100,100,100
-super set-
Both
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25

Machine squats (Arsenal) 5x12
115,115,100,100,100
 
Back

Underhand rows 3x12
120,120,115/10

Lat pulldowns (Cable) 3x12
105,115,120

Chest supported T-bar row 5x12
60,60,60,60,60

Machine rows 5x15
120,120,120,110,110

Cable pullover 4x12
90,90,90,90

Reverse fly (Atlantis) 4x12
80,80,80,80

Rack pulls 3x10
175,175,175
 
Gonna try doing more sets of arms again. Forearm recovered pretty quickly, so it was more likely muscle soreness than tendons. Just not used to sore forearms.
 
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