Accountability Workout Log

[G34RS]

Back

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

Lat pulldowns (Cable) 3x12
130,145(10),145/135

Supported T-bar row 5x12
80,80,80,80(10),80/70

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

Cable pullover 4x12
100,100,100,100

Reverse fly (Prime) 4x12
110,120/115,115,115

Rack pull 5x10
135,155(8),155(8),155(8),155(8)

 

[G34RS]

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
120,130,135,135(11),135/120

Incline bench press (Prime) 5x15
(Head 3, Seat 5)
40,40,40,40,40
-super set-
Incline hex press 5x12
40,40,40,40,40

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

 

[G34RS]

Back

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

Lat pulldowns (Cable) 3x12
135,140(10),140/ 130/ 120

Supported T-bar row 5x12
80(10),80,80/70,70,80

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

Cable pullover 4x12
110,110,110(10),110

Reverse fly (Prime) 4x12
130,130,130,130

Rack pull 5x10
155,165(8),165,165(8),155

Preacher curls (Prime) 3x12
100,110(10),110/100

 

[G34RS]

Legs 2

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

Leg press 3x10 (TG)
Single
100,100,100
-super set-
200,220,200

 

[G34RS]

Deadlifts
Standard 5x10
135,135,155,155(8),155(6)

Bicep curls (Prime)
6 sets
15r 100, 12r 110, 10r 110/90, 8r 100, 6r 100, 12r 110 drop set

Dip machine 6x12
180,180,200,200,190/180,180

Tricep Machine 6x15
45,60,60/45,60,60,60

 

[G34RS]

Chest/shoulders

Balance ball pushups 5x12

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

Incline bench press (Prime) 5x15
(Head 3, Seat 5)
50,50,50,50,50
-super set-
Incline hex press 5x12
50,50(10),50(10),50(10),50(7)

Upright row (Cable) 5x12
125,125,120/115,115,115

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

 

[G34RS]

Legs 1

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

Hack Squat (Arsenal w/ 2 small Green Band) 5x10
110,110,120,130,130

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

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

 

[G34RS]

Back

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

Lat pulldowns (Arsenal) 3x12
70,80,80/70

Supported T-bar row 5x12
80(10),80,80(10),75,75

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

Cable pullover 4x12
110,110/95,100,100

Reverse fly (Prime) 4x12
120/110,120,120/110,110

Rack pull 5x10
155,155,155(8),155(8),155(8)

Preacher curls (Prime) 3x12
110,110/100,100

 

[G34RS]

Personal Training - Chest

 

[G34RS]

Legs 2

Leg extensions (Atlantis) 5x15
Single
30,30,30,30,30
-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

 

[G34RS]

Deadlifts
Standard (Legend) 5x10
140,140,160,160,180

Bicep curls (Prime)
6 sets
15r 110, 12r 110/90, 10r 110, 8r 110, 6r 110, 12r 110 drop set

Dip machine 6x12
180,180,200,200,200,200

Tricep Machine 6x15
60,75,75/60,75/60,75/60,65

 

[G34RS]

Back

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

Lat pulldowns (Arsenal) 3x12
70,80,80/70

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

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

Cable pullover 4x12
100,110,100,100(10)

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

Preacher curls (Prime) 3x12
110,110/100,100

 

[G34RS]

Legs 1

Leg curls (LF)
Both 5x10 100,115,115,115,100
-super set-
Single 5x15 40,40,40(12),40/25,40/25

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

Leg press (TG) 5x10
High/wide
220,220(8),200,200,200
-super set-
Low/close
200,200(7),200,200,200(7)

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

 

[G34RS]

Chest/shoulders



Balance ball pushups 5x12



Pec fly (Prime) 5x15

130,150,150,150,150(12)



Incline bench press (Prime) 5x15
50,50,50,50,50(12)

-super set-

Incline hex press 5x12

50,50(10),50,50(10),50(10)



Upright row (Cable) 5x12

125,125,125,125,125(10)



Machine Lateral raises

Heavy Partial 5x10

90,90,90,90,90

-super set-

Full range raises 5x15

50/45,45,45,45,45



Arsenal shoulder press

5x12

20,20,20,20/0,20

 

[G34RS]

Legs 2



Leg extensions (Atlantis) 5x15

Single

30,30,30,30,30

-super set-

Both

105,105,105,105,105/90



Leg press 5x10 (TG)

Single

100,100,100,100,100

-super set-

200,200,200,200,200

 

[G34RS]

Deadlifts
Standard 5x10
155(9),155,155(8),155(8),155(7)

Bicep curls (Prime)
6 sets
15r 110, 12r 110, 10r 110/95, 8r 110, 6r 110, 12r 110 drop set

Dip machine 6x12
180/160,160,160,160,160,160

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

 

[G34RS]

Personal Training - Legs

 

[G34RS]

Back

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

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


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



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



Cable pullover 4x12
100,100,100,100



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

 

[Ironpirate]

Back

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

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


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



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



Cable pullover 4x12
100,100,100,100



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

What is your weight now?

 

[G34RS]

What is your weight now?

My weights been a little over 185. The past couple months have been challenging personally due to a death in the family, so I haven’t made as much progress between that and the chaos of the holidays.

 

[Ironpirate]

My weights been a little over 185. The past couple months have been challenging personally due to a death in the family, so I haven’t made as much progress between that and the chaos of the holidays.

Sorry to hear that bro, glad to see you are sticking to it, that's a decent weight and it's usually easier to add lbs in colder weather. Progress is progress, you are pushing through what would have most of us hitting the pause button. It's inspiring, thank you.

 

[G34RS]

Sorry to hear that bro, glad to see you are sticking to it, that's a decent weight and it's usually easier to add lbs in colder weather. Progress is progress, you are pushing through what would have most of us hitting the pause button. It's inspiring, thank you.

I’ve mostly been satisfied trying to maintain while being able to still attend to family matters. Hopefully now that the bulk of the holiday stuff is done I’ll be able to get back to more progress. No luck on the colder weather part though. It was 80 on Christmas in Dallas

 

[G34RS]

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
135,135,135(12),135/125,135

Incline bench press (Prime) 5x15
50,50,50,50,50
-super set-
Incline hex press 5x12
50,50,50,50(10),40

Upright row (Cable) 5x12
125,125,125,125,125(10)

Machine Lateral raises
Heavy Partial 5x10
90,90,90,90,90
-super set-
Full range raises 5x15
50,50,50,45,45

Arsenal shoulder press
5x12
0,0,0,0,0

 

[G34RS]

Personal training - legs

 

[G34RS]

Deadlifts
Standard 5x10
155,155(8),155(8),155(9),155(7)

Bicep curls (Prime)
6 sets (Position 6 on the line)
15r 110, 12r 110, 10r 110/95, 8r 110, 6r 110, 12r 110 drop set

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

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

 

[G34RS]

Back

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

Lat pulldowns (Cable) 3x12
130,135,135/125

Supported T-bar row 5x12
80/70,70,80,80,80(10)

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

Cable pullover 4x12
100,100,100,100

Reverse fly (Prime) 4x12
110/90,110(10),110/90,100/90

Rack pulls 5x10
135,155(8),155,155,155(7)

Preacher curls (Prime) 3x12
110,110/95,100/90

 

[G34RS]

Personal Training - Chest

 

[G34RS]

Legs 1

Leg curls (LF)
Both 5x10 100,115,115/100,100,100
-super set-
Single 5x15 40,40(12),25,40,40/25

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

Leg press (TG) 5x10
High/wide
200,200,220,220(7),200
-super set-
Low/close
200,200,200,200(7),200

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

 

[G34RS]

Not made too much in the way of progress, but I’m starting to get my nutrition and schedule in order again.

 

[G34RS]

Deadlifts
Standard 5x10
155(7),155(8),155,155(8),155(5)

Bicep curls (Prime)
6 sets (Position 6 on the line)
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
60,60,60,60,60/50,50

 

[G34RS]

Back

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

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

Supported T-bar row 5x12
80,80(10),80,80/70,70

Machine rows (LF) 5x15
140,160,180(12),160(12),160

Cable pullover 4x12
100,110(10),110,110/95

Reverse fly (Prime) 4x12
110,110,110(10),110

Preacher curls (Prime) 3x12
110,110/95,100/90

 

[G34RS]

Legs 2

Leg extensions (Atlantis) 5x15
Single
30,30,30,30,30
-super set-
Both
105,105,105,105,105(12)

Leg press 5x10 (Arsenal)
Single
90,90,90,90,90
-super set-
180,180,180,180,180


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

 

[G34RS]

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15
135,135,135,135(13),135(12)

Incline bench press (Prime) 5x15
(Head 3, Seat 5)
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

 

[G34RS]

Back

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

Lat pulldowns (Cable) 3x12
130,135,135/125

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

Cable pullover 4x12
100,100,100,95

Reverse fly (Atlantis) 4x12
90,105,115,115

Rack pulls 4x10
135,135,135,135

Preacher curls (Prime) 3x12
110,110,110/90

Extreme Row (Prime) 5x15
110,110,120,120,120

 

[G34RS]

Personal Training - Legs

 

[G34RS]

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

Standing Dip Machine 6x12
72,72,72,72/78,78,78

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

 

[G34RS]

Back

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

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

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


Extreme Row (Prime) 5x15
(Chest 5, Seat 8)
140,140,160,160,160

Reverse fly (Prime) 4x12
110,115,115,115

Rack pulls 5x10
135,155,155,155/135,135(6)

Preacher curls (Prime) 3x12
110,110,110

 

[G34RS]

Personal Training - Chest

 

[G34RS]

Legs 2

Leg extensions (Prime) 5x15
Single
25,35,35,35,35

Both
100(11),100,100,100,100(10)

Leg press 5x10 (Arsenal)
Single
90,90,90,90,90
-super set-
180,180,180,180,180


Machine squats (Arsenal) 5x12
(Up 2 notches)
90,90,90,90,90

 

[G34RS]

Now that I’ve been able to get to the gym more consistently again, I’m trying to get between 3200-3600 cals in a day. Currently weigh in around 192 in the mornings.

 

[G34RS]

Have a winter storm incoming so just some arm work with DBs at home today


Db curls 6 sets
15r 25, 12r 25, 10r 25, 8r 25, 6r 25, 12r 25 dropset

Skullcrushers 6x15
15,15,15,15,15,15

 

[G34RS]

Knuckle Push-ups 5x12

DB fly 5x15
20,25,25,25,25

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

DB Upright Row 5x12
50,50,50,50,50

 

[G34RS]

No gym for a bit. Experiencing dental issues that I need to get some work done on for.

 

[G34RS]

Thankfully I was able to avoid any major dental work, but still feeling a little bit weaker as I haven’t been able to eat as well the past few days. Been able to get back to eating mostly normally now though.

Back

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

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

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

Extreme Row (Prime) 5x15
160,160,160,160,160

Cable pullover 4x12
95,105,110,110/95

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

Preacher Curls (Prime)
110,110,110/95

 

[G34RS]

Wasn’t able to push out much energy at the gym today running on little sleep, a bad headache, and hamstrings that kept locking up, so I cut it short.


Leg curls (Prime)
Both 5x10 45,55,65,55,55

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

 

[G34RS]

Personal Training - Chest

After getting some decent rest, food, and hydration, I was able to push out a much better performance at the gym today

 

[G34RS]

Legs 2

Leg extensions (Atlantis) 5x15
Single
45,45,45,45/35,35
-super set-
Both
105,110,115/105,105/95,105/90

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

Machine squats (Arsenal) 5x12
(Up 2 notches)
90,90,90(10),90,90(10)

 

[G34RS]

Deadlifts
Standard 5x10
135,135,135(7),135,135(6)

Bicep curls (Prime)
6 sets (Position 6 on the line)
15r 110, 12r 115, 10r 115/105, 8r 110, 6r 110, 12r 110 drop set

Standing Dip Machine 6x12
72/78,78,72,72,72,72

Tricep Extensions (Rope) 6x15
60/50,50,55,55/50,50/45,50

 

[G34RS]

Back

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

Lat pulldowns (Cable) 3x12
135,140/135,135/125

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

Extreme Row (Prime) 5x15
(Chest 5, Seat 7)
160,160,160(13),160,160

Cable pullover 4x12
100,100,100,100

Reverse fly (Prime) 4x12
110,115,115,115

Rack pulls 5x10
135,135,135(8),135(8),135(8)

Preacher curls (Prime) 3x12
110,110,110/95

 

[G34RS]

Legs 1

Leg curls (LF)
Both 5x10 115,115,115,115,115
-super set-
Single 5x15 40,40(13),40/25,40/25,25


Pendulum squats (Arsenal) 5x12
25,25,25(9),25,25(10)

Leg press (TG) 5x10
High/wide
180,200,200(8),200,200
-super set-
Low/close
180,200,200(8),200,200

Tricep Extensions (Handle) 3x12
60,65,65/60