Accountability Workout Log

Deadlifts/arms

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

Bicep curls (Prime)
6 sets
15r 110, 12r 120, 10r 120, 8r 120, 6r 120, 12r 120 drop set

Rope Tricep Extensions 6x15
55,60,65,60,60,60
 
Chest/shoulders

Balance ball pushups 5x12

Standing Pec fly (Atlantis) 5x15
105,115,120,130,130

Prime Incline bench press 5x15
60,60,60,60,50
-super set-
Prime Incline hex press 5x12
60,60,60,50,50

Upright row (Cable) 5x12
120,120,120,120,120

Machine Lateral raises
Heavy Partial 5x10
80,80,80,85,85
-super set-
Full range raises 5x15
35,35,40,40,40

Arsenal shoulder press
5x12
40,40/30,30/20,20,20/0
 
Legs 1

Leg curls
Both (Life Fitness) 5x10 110,115,115,115,110
-super set-
Single 5x15 35,35,35,35,35

Banded Arsenal Strength Hack Squat 5x10
115,115,115,120,120

Leg press (TG) 5x10
High/wide
220,220,220/200,200,200
-super set-
Low/close
200,200,200,200,200

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

Sumo squat 5x15
40,40,40,40,40
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
120,120,120,120,120

Db bench press 5x15
50,50,50,40,40
-super set-
Db hex press 5x12
50,50,50,40,40

Upright row (Cable) 5x12
125,130,135,135,135

Machine Lateral raises
Heavy Partial 5x10
85,85,85,85,85
-super set-
Full range raises 5x15
40,40,40,40,40

Arsenal shoulder press
5x12
30,30,30,30,30/20
 
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Legs 2

Leg extensions (Atlantis) 5x15
Single
30,30,30,30,30
-super set-
Both
75,80,80,80,80

Leg press 5x10 (TG)
Single
100,100,120,120,120
-super set-
Both
220,220,220,220,220

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

Machine squats (Arsenal) 5x12
90,90,90,90,90
 
Arms


Bicep curls (Cable)
6 sets
15r 80, 12r 80, 10r 80, 8r 80, 6r 85, 12r 90 drop set

Tricep dip machine (Atlantis) 6x12
180,180,180,180,180,180

Rope Tricep Extensions 6x15
60,70/65,65,60,60,55
 
Back

Underhand rows (LF) 3x12
140,140,140

Lat pulldowns (Arsenal) 3x12
50,70,70

Supported T-bar row 5x12
65,65,65,65,65

Machine rows 5x15
120,120,125,125,125

Cable pullover 4x12
110/100,100,100,100

Reverse fly (Prime) 4x12
110/100,100,100,100/95
 
Rack pulls
135,165,165,175,175

Bicep curls (Prime)
6 sets
15r 120, 12r 120/110, 10r 120, 8r 110/100, 6r 120, 12r 120 drop set

Tricep dip machine (Atlantis) 6x12
180,190,190,200,200,200

Rope Tricep Extensions 6x15
60,60,60/50,60/50/40,50/40,50/40
 
Back

Underhand rows (LF) 3x12
140,140,150

Lat pulldowns (Arsenal) 3x12
60,70,70

Supported T-bar row 5x12
65,75,75,80,80

Machine rows 5x15
125,125,125,125,125

Cable pullover 4x12
100,110,110,110

Reverse fly (Prime) 4x12
100,100,100,90

Rack pulls 5x10
175,175,175,175,175
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
120,120,125,125,125

Incline bench press (Prime) 5x15
60,60,60,60,50
-super set-
Incline hex press (Prime) 5x12
60,60,60,50,50

Upright row (Cable) 5x12
130,125,125,125,125

Machine Lateral raises
Heavy Partial 5x10
85,85,85,85,85
-super set-
Full range raises 5x15
40,40,40,40,40
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,40,40,40,40
-super set-
Both
80,85,85,85,85

Leg press 5x10 (TG)
Single
120,120,120,120,120
-super set-
220,220,220,220,200
 
Deadlifts/arms

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

Bicep curls (Cable)
6 sets
15r 80, 12r 80 10r 80, 8r 80, 6r 85, 12r 85 drop set

Tricep dip machine (Atlantis) 6x12
180,200,200,200,200,200

Rope Tricep Extensions 6x15
60,70/65,70/60,65/55,60/50,50
 
Back

Underhand rows (HS) 3x12
160,170,170

Lat pulldowns (Arsenal) 3x12
60,70,70

Supported T-bar row 5x12
70,80,80,70,70

Machine rows 5x15
125,125,130,130,130

Cable pullover 4x12
110,110,110,110

Reverse fly (Prime) 4x12
90,95,95,95

Rack pulls 5x10
175,175,165,165,165
 
Leg curls
Both (Life Fitness) 5x10 110,110,110,110,110
-super set-
Single 5x15 35,35,35,35,35

Banded Arsenal Strength Hack Squat 5x10
110,110,110,120,130

Leg press (TG) 5x10
High/wide
200,220,220,200,200
-super set-
Low/close
200,220,200,200,200
 
Back

Underhand rows (HS) 3x12
170,170,170

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,80,80,80,80/70

Machine rows 5x15
130,135,135,135,130

Cable pullover 4x12
110,110,110/100,100

Reverse fly (Prime) 4x12
95,95,95,95
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,40,40,40,40
-super set-
Both
85,85,85,85,85

Leg press 5x10 (TG)
Single
120,120,120,120,120
-super set-
220,220,220,220,220

Pendulum squats (Arsenal) 5x12
25,25,25,25,25
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
125,125,125/120,125,125

Incline bench press (Prime) 5x15
60,60,60,60,60/50
-super set-
Incline hex press (Prime) 5x12
60,60,60,60/50,50

Upright row (Cable) 5x12
125,130,130,135,135

Machine Lateral raises
Heavy Partial 5x10
85,90,90,90,90
-super set-
Full range raises 5x15
40,45,45,45,45

Arsenal shoulder press
5x12
30,30,20,20,20
 
Single arm bicep curls (Prime)
6 sets
15r 50, 12r 50, 10r 50, 8r 50, 6r 50, 12r 55 drop set

Tricep dip machine (Atlantis) 6x12
175,175,175,165,165,150

Handle Tricep Extensions 6x15
80/60,75/70,70/60,60,60/50
 
Leg curls
Both (Life Fitness) 5x10 110,115,115,115,115
-super set-
Single 5x15 35,40,40,40,35

Banded Arsenal Strength Hack Squat 5x10
115,115,125,135,135

Leg press (TG) 5x10
High/wide
200,220,220,220,220
-super set-
Low/close
200,220,220,220,220

Arsenal Front Squat 5x10
180,205,205,205,205
 
Current weight: 187
 

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Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,70,70,70,80/70

Machine rows 5x15
135,135,140,140,140

Cable pullover 4x12
100,100,100,105

Reverse fly (Prime) 4x12
95,100,100,95

Rack pulls 5x10
165,165,165,165,165

Single arm bicep curls (Prime) 3x12
50,50,50
 
Deadlifts/arms

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

Single arm bicep curls (Prime)
6 sets
15r 50, 12r 50, 10r 50, 8r 55, 6r 60, 12r 60 drop set

Tricep dip machine (Atlantis) 6x12
180,190,190,180,180,180

Rope Tricep Extensions 6x15
70,75,75/65,65/60,60,55
 
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,70,70,70,70

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
105,105,105,110

Reverse fly (Prime) 4x12
95,105,105,100

Rack pulls 5x10
175,175,165,165,165

Single arm bicep curls (Prime) 3x12
60,60/50,55
 
Legs 1

Leg curls
Both (Life Fitness) 5x10 115,115,115,110,110
-super set-
Single 5x15 40,40,40,40,40

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,90,100,110,110

Leg press (Arsenal) 5x10
High/wide
180,180,180,180,180
-super set-
Low/close
180,180,180,180,180

Sumo squat 5x15
40,40,40,50,50
 
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Arsenal) 3x12
70,70,70

Supported T-bar row 5x12
70,75,75,75,70

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
105,110,110,110

Reverse fly (Prime) 4x12
105,105,105,105

Rack pulls 5x10
165,165,165,165,175

EZ Barbell curls 3x12
55,55,45
 
Deadlifts/arms

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

Bicep curls (Prime)
6 sets
15r 125, 12r 125, 10r 125/115, 8r 115, 6r 115, 12r 125 drop set

Tricep dip machine (Atlantis) 6x12
180,200,200,190,180,180

Handle Tricep Extensions 6x15
70,70,60/50,55,50,45
 
Legs 2

Leg extensions (Prime) 5x15
Single
25,35,35,35,35
-super set-
Both
60,75,85,85,75

Leg press 5x10 (TG)
Single
100,100,100,100,100
-super set-
200,200,220,200,200

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

Machine squats (Arsenal) 5x12
90,90,90,70,70
 
Back

Underhand rows (HS) 3x12
180,180,180

Lat pulldowns (Cable) 3x12
135,135,135

Supported T-bar row 5x12
70,70,70,70,70

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
110,110,110,110

Standing Reverse fly (Atlantis) 4x12
75,75,75,75

Rack pulls 5x10
165,175,175,175,175

EZ Barbell curls 3x12
55,55,45
 
Legs 1

Leg curls
Both (Life Fitness) 5x10 115,115,115,115,110
-super set-
Single 5x15 40,40,40,40,40

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,90,100,110,110

Leg press (Arsenal) 5x10
High/wide
180,180,180,180,180
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
180,200,200,210,220
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
125,130,130,130,130

Incline bench press (Prime) 5x15
60,60,60,60,60
-super set-
Incline hex press (Prime) 5x12
60,60,60,60,50

Upright row (Cable) 5x12
130,135,135,130,130

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
45,45,45,45,45
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
40,40,40,40,40
-super set-
Both
90,90,90,90,90

Leg press 5x10 (TG)
Single
100,100,100,100,100
-super set-
200,200,200,200,220

Machine squats (Arsenal) 5x12
90,90,90,80,80
 
Deadlifts/arms

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

Bicep curls (Prime)
6 sets
15r 125, 12r 125, 10r 125, 8r 125, 6r 125, 12r 125 drop set

BW assisted dip machine (FM) 6x12
72,66,66/72,72,72,72

Rope Tricep Extensions 6x15
60,60,60,55,50,50
 
Legs 1

Leg curls
Both (Prime) 5x10 70,70,70,70,70

Single 5x15 15,10,10,15,15

Hack Squat (Arsenal /w 1 x Blue Band) 5x10
140,160,180,180,180

Leg press (Arsenal) 5x10
High/wide
180,180,180,180,180
-super set-
Low/close
180,180,180,180,180

Arsenal Front Squat 5x10
200,200,200,200,200
 
Back

Underhand rows (HS) 3x12
160,170/160,160

Lat pulldowns (Cable) 3x12
135,135/120,125

Supported T-bar row 5x12
70,75,80/75,75,75

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
110,110,110,110

Reverse fly (Prime) 4x12
100,100,100,100


EZ Barbell curls 3x12
55,55,65/45
 
Honestly thought reaching 190 would look a bit different, but I guess at around 15% or so BF, you can’t expect the same visual pop. Oh well, just another goal to meet I guess.
 

Attachments

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Barely was able to get through most of my workout. Stomach was doing flips most of the day, so I could only eat one full meal.

Leg extensions (Prime) 5x15


Single

25,35,35,25,25

-super set-

Both

55,70,80,80,80


Leg press 5x10 (TG)

Single

100,100,100,100,80

-super set-

200,200,200,200,180


Pendulum squats (Arsenal) 5x12
25,25,25,25,25
 
Chest/shoulders

Medicine ball pushups 5x12

Pec fly (Atlantis) 5x15
125,130,130,130,130

Incline bench press (Prime) 5x15
60,60,60,50,40
-super set-
Incline hex press (Prime) 5x12
60,60/50,50,50/40,40

Upright row (Cable) 5x12
125,125,125,125,125

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
45,45,45,45,45

Arsenal shoulder press
5x12
20,20,20,15,10
 
Arms

Bicep curls (EZ Bar)
6 sets
15r 45, 12r 45, 10r 45, 8r 45, 6r 45, 12r 45 drop set


Dip machine 6x12
180,190,190,190,190,180

Handle Tricep Extensions 6x15
70,75,75/70,70,60,50
 
Legs 1

Leg curls (LF)
Both 5x10 100,100,100,100,100
-super set-
Single 5x15 40,40,40,35,35

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,110,110,110,110

Leg press (TG) 5x10
High/wide
200,200,200,200,200
-super set-
Low/close
200,200,200,200,200
 
Reduced the calories a bit for the next couple weeks for a mini-cut. May introduce more calories because I’ve dropped to around 185 way faster than I expected to without much effort.
 

Attachments

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Back

Underhand rows (HS) 3x12
160,160,160

Lat pulldowns (Cable) 3x12
125,130,130

Supported T-bar row 5x12
75,75,75,75,75

Machine rows 5x15
140,140,140,140,140

Cable pullover 4x12
110,110,110,110

Reverse fly (Prime) 4x12
100,100,100,100


Preacher curls (Prime) 3x12
125/115,115,115
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
130,130,130,130,130

Incline bench press (Prime) 5x15
50,50,50,50,40
-super set-
Incline hex press (Prime) 5x12
50,50,50,50,40

Upright row (Cable) 5x12
125,125,125,125,125

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
45,45,45,45,45
 
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