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Accountability Workout Log

Back

Underhand rows (HS) 3x12
140,160,160

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

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

Machine rows (LF) 5x15
120,130,130,130,130

Cable pullover 4x12
100,100,100,

Reverse fly (Prime) 4x12
100,95,95,95
 
Legs 1

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

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

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

Balance ball pushups 5x12

Pec fly (Prime) 5x15
120,130,135,140,145

Incline bench press (HS) 5x15
50,50,60/50,50,50

Incline hex press (DB) 5x12
40,55,55,55,40

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
0,10,10,20,20
 
Legs 2

Leg extensions (Prime) 5x15
Single
25,25,30,30,30

Both
90,105,105,105,105

Leg press 5x10 (TG)
Single
80,80,100,100,100
-super set-
200,200,200,200,20

Pendulum squats (Arsenal) 5x12
20,20,20,20,20

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

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

Bicep curls (Prime)
6 sets
15r 120, 12r 120, 10r 110, 8r 110, 6r 115, 12r 120 drop set

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

Handle Tricep Extensions 6x15
60,60/50,55,50,45,40
 
Legs 1

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

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

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


Sumo squat 5x15
40,40,40,40,40
 
Back

Underhand rows (HS) 3x12
140,160,160

Lat pulldowns (Cable) 3x12
120,130,130

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

Machine rows (LF) 5x15
130,130,130,130,130/120

Cable pullover 4x12
100,100,100,100

Reverse fly (Atlantis) 4x12
85,85,85,85

Rack pulls 5x10
165,165,165,165,165
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,30,30,30,30
-super set-
Both
90,105,105,105,90

Leg press 5x10 (TG)
Single
100,100,100,100,100
-super set-
200,200,180,200,200
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
130,130,135,135,135

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

Upright row (Cable) 5x12
125,125,125,125,125
 
Deadlifts/arms

Deadlifts (LeverEdge)
Straight leg 5x15
90,100,110,120,140
-super set-
Standard 5x10
90,100,110,120,140

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

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

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

Leg curls (LF)
Both 5x10 100,100,100,100,100
-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 (TG) 5x10
High/wide
200,200,200,200,180
-super set-
Low/close
200,200,200,200,180

Arsenal Front Squat 5x10
180,200,210,210,210
 
Back

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

Lat pulldowns (Arsenal) 3x12
50,60,70

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

Machine rows (LF) 5x15
130,130,130,130,130

Cable pullover 4x12
100,100,100,100

Reverse fly (Atlantis) 4x12
85,85,90,100

Rack pulls 3x10
175,175,175
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,30,30,35,35
-super set-
Both
105,105,105,105,105

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

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


Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,110,120,120,120
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
135,135,135,135,140

Incline bench press (Prime) 5x15
50,60,60,60,60

-super set-

Incline hex press 5x12
50,60,60/50,60/50,50

Upright row (Cable) 5x12
125,125,125,115,115

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
15,15,15,15,15
 
Legs 1

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

Hack Squat (Arsenal /w 1 x Green Band) 5x10
90,100,110,120,120

Leg press (vertical) 5x10
High/wide
45,50,50,50,60
-super set-
Low/close
45,50,50,50,60

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

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

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

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

Machine rows (LF) 5x15
135,135,135,135,135

Cable pullover 4x12
100,110,110,110

Reverse fly (Prime) 4x12
100,100,95,95
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
35,35,35,30,30
-super set-
Both
105,105,105,105,105

Leg press 5x10 (TG)
Single
100,100,100,100,100
-super set-
200,200,200,200,200
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
135,135,140,140,140

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

Upright row (Cable) 5x12
125,125,125,115,115

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

Deadlifts
Straight leg 5x15
135,135,135(10)
-super set-
Standard 5x10
135,135,135(5)

Bicep curls (Prime)
6 sets
15r 120, 12r 125/120, 10r 120, 8r 120, 6r 120, 12r 125 drop set

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

Handle Tricep Extensions 6x15
70,70,70,60,60,60
 
Legs 1

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

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

Leg press (HS) 5x10
High/wide
180,200,210,210,210
-super set-
Low/close
180,200,210,210,210
 
Back

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

Lat pulldowns (Cable) 3x12
120,130,130


Machine rows (LF) 5x15
135,140,140,140,135

Cable pullover 4x12
110,110,115,115

Standing Reverse fly (Atlantis) 4x12
60,60,60,60

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

Low Row (HS) 5x12
70,90,110,110,120/110
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
135,135/140,140,140,140

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

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
10,10,20,20,20
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,35,35,35,35
-super set-
Both
105,105,105,105,105

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


Machine squats (Arsenal) 5x12
90,110,110,110,110
 
Going to cut down my deadlifts for a bit to just the conventional ones to see if my recovery and mass building improves.

Standard Deadlifts 5x10
135,145,145,145,145

Bicep curls (Prime)
6 sets
15r 120, 12r 120, 10r 120, 8r 120, 6r 120, 12r 125 drop set

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

Tricep Extensions (LF) 6x15
60,75,75/60,65,60,60
 
Staying around 184. Been trying to focus on my consistency, diet, and cardio more since I got de-railed a couple months ago with bad sleep patterns.
 

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Back

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

Lat pulldowns (Cable) 3x12
120,130,130

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

Machine rows (LF) 5x15
135,140,140,140,140

Cable pullover 4x12
110,110,110,110

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

Rack pulls 5x10
155,155,165,165,165
 
Legs 1

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

Hack Squat (Arsenal /w 1 x Green Band) 5x10
110,115,115,115,120

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

Arsenal Front Squat 5x10
180,180,195,200,210
 
Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
135,140,145,145,150

Incline bench press (Prime) 5x15
70,70,70,70/50,50
-super set-
Incline hex press 5x12
70,70/50,70/50,50,50

Upright row (Cable) 4x12
125,125,115,115
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,35,35,35,35
-super set-
Both
105,105,105,105,105

Leg press 5x10 (TG)
Single
100,100,100,120,120
-super set-
200,200,200,200,200

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

Machine squats (Arsenal) 5x12
90,90,90,90,90
 
Bicep curls (Prime)
6 sets (Position 6 on the line)
15r 120, 12r 120, 10r 120, 8r 120, 6r 120, 12r 120 drop set

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

Tricep Extensions (Rope) 6x15
60,60,65,65/60,60/50
 
Legs 1

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

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

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

Underhand rows (HS) 3x12
180(8),180(10),180(8)

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

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

Machine rows (LF) 5x15
135,140,135,135,135

Cable pullover 4x12
110,110,110,100

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

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

Balance ball pushups 5x12

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

Incline bench press (Prime) 5x15
70,70,70,60,60
-super set-
Incline hex press 5x12
70,70,70,60,60/50

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
45,50,50,50,50

Arsenal shoulder press
5x12
20,20,20,20,20
 
Deadlifts/arms

Deadlifts

Standard 5x10
135,155,155,155,155

Bicep curls (Prime)
6 sets
15r 120, 12r 120/110, 10r 110, 8r 110, 6r 115, 12r 110 drop set

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

Tricep Extensions (Rope) 6x15
60,65,60,60,60,60/50

Adjusted my seat position and lowered the weight on curls to make sure I get full ROM. Now that I’ve reduced the overall amount of deadlifts I’m doing, I’m not as worried about tendon and ligament stress from a wider ROM.
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
35,35,35,35,30
-super set-
Both
105,105,105,105/90,105/90

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

Pendulum squats (Arsenal) 5x12
30,30,30,30,25
 
Chest/shoulders

Balance ball pushups 5x15

Pec fly (Prime) 5x15
130,140,145,150,150

Incline bench press (Prime) 5x15
70,70,70,60,50
-super set-
Incline hex press 5x12
70,70,70/50,50,50

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

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
50,50,50,50,50

Arsenal shoulder press
5x12
0,0,20,20,20
 
Deadlifts
Standard 5x10
135,155,155,155,155

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

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

Tricep Extensions (Rope) 6x15
60,65,65,60,60/50,50
 
Legs 1

Leg curls (LF)
Both 5x10 100,110,100,100,100
-super set-
Single 5x15 40,40,40,40,40

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

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

Arsenal Front Squat 5x10
200,210,210,210,200
 
Back

Underhand rows (HS) 3x12
180,180(10),180(10)

Lat pulldowns (Cable) 3x12
130,135/130,130

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

Machine rows (LF) 5x15
135,135,135,135,135

Cable pullover 4x12
110,110,100,100

Reverse fly (Prime) 4x12
100,105,110,110

Rack pull & Shrug 5x10
155,155,155,155/135,135

Preacher curls (Prime) 3x12
90,95,95
 
Chest/shoulders



Balance ball pushups 5x12



Pec fly (Prime) 5x15

140,150,155,155,155


Incline bench press (Prime) 5x15


70,70,50,50,50

-super set-

Incline hex press 5x12

70,50,50,50,50

Upright row (Cable) 5x12

130,130,130,130,130
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
35,35,35,35,35
-super set-
Both
105,105,105,105,90

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

Machine squats (Arsenal) 5x12
90,90,90,90,90
 
Deadlifts
Standard 5x10
135,155(8),155,155(7),155

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

Dip machine 6x12
160,160,160,160,160,160

Tricep Extensions (Handle) 6x15
60,65,65,65,60,60
 
Back

Underhand rows (HS) 3x12
180(10),180,180(10)

Lat pulldowns (Cable) 3x12
130,135,135/130

Supported T-bar row 5x12
80,80,80,80,80(10)

Machine rows (LF) 5x15
135,135,140,140,140

Cable pullover 4x12
100,100,100,100

Reverse fly (Prime) 4x12
110,110,110,110

Preacher curls (Prime) 3x12
95,100/95,90
 
Back

Underhand rows (LF) 3x12
140,160,160

Iso Wide Lat pulldowns (HS) 3x12
160,160,160

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

Machine rows (LF) 5x15
135,135,135,135/125,125

Cable pullover 4x12
100,100,100,100

Reverse fly (Prime) 4x12
100,100,100,100
 
Legs 2

Leg extensions (Atlantis) 5x15
Single
30,35,35,35,30
-super set-
Both
105,105,105,95,90

Leg press 5x10 (HS)
Single
50,50,50,50,50
-super set-
140,165,180,180,180

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

Balance ball pushups 5x12

Pec fly (Prime) 5x15
145,150,150,150,150

Incline bench press (Prime) 5x15
(Head 3, Seat 5)
50,70,70,50,50
-super set-
Incline hex press 5x12
50,50,50,50,50

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

Preacher curls (Prime) 3x12
110,110/90,95/80
 
Legs 1

Leg curls (LF)
Both 5x10 100,110,115,100,100
-super set-
Single 5x15 40,40,40,40/25,40

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

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

6 sets (Position 6 on the line)

15r 90, 12r 100/90, 10r 100, 8r 100, 6r 100, 12r 110 drop set


Dip machine 6x12

180,180,190,190,190,190


Tricep Extensions (Rope) 6x15

60,60,60,60/50,50,50
 
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