Accountability Workout Log

G34RS · Feb 23, 2022

Knuck push-ups 5x12

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

DB Incline bench press 5x15
40,40,40,45,45
-super set-
DB Incline hex press 5x12
40,40,40,45,45

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

More ice forecasted in the weather, so did my chest workout at hone again

G34RS · Feb 25, 2022

Legs 2

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

Both
100,100,100,100(13),100(13)

Leg press 5x10 (Arsenal)
Single
70,70,70,70,70
-super set-
Both
140(6),140,140(7),140,140(7)

G34RS · Feb 26, 2022

Personal Training - Back

G34RS · Feb 26, 2022

Added a few sets of curls at home for today

DB curls 3x12
25,25,25

G34RS · Feb 28, 2022

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

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

Seated Dip Machine 6x12
180,190,200,200,200,200

Tricep Extensions (Rope) 6x15
50,50,50,50,50/40,40

G34RS · Mar 3, 2022

Back

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

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

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

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

Cable pullover 4x12
100,100,105/100,100

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

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

Preacher curls (Prime) 3x12
115,120/110,120/110

G34RS · Mar 4, 2022

Legs 1

Leg curls (LF)
Both 5x10 115,115,115,115,115(8)
-super set-
Single 5x15 40,40,40,40/25,25

Pendulum squats (Arsenal) 5x12
25,25,25,30,35

Leg press (TG) 5x10
High/wide
180,200,220,200,200
-super set-
Low/close
180,200,220(7),200,200

Arsenal Front Squat 5x10
(Ramp up 2 notches)
180,180,180,180,180

Tricep Extensions (Rope) 3x15
60,70,75/65

G34RS · Mar 5, 2022

Personal Training - Chest

G34RS · Mar 6, 2022

DB Curls 3x12
25,25,25

G34RS · Mar 7, 2022

Gym was super busy tonight for some reason, and everything aside from arm equipment was taken until much later in my workout, so I just did an impromptu arm day in order to not add at least another half hour to my gym time waiting for things to free up.

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

Seated Dip Machine 6x12
200,200,200,200,190,190

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

G34RS · Mar 9, 2022

Legs 2

Leg extensions (Atlantis) 5x15
Single
35,35,35,35,30
-super set-
105,105,105(13),105(13),105/90

Leg press 5x10 (TG)
Single
100,100,120(8),120,100(8)
-super set-
Both
200,200,200,200(8),180(8)

G34RS · Mar 11, 2022

Back

Underhand rows (HS) 3x12
180,190,200

Lat pulldowns (Cable) 3x12
125,140,140(10)

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

Extreme Row (Prime) 5x15
(Chest 4, Seat 8)
160,160,160,160,160

Cable pullover 4x12
100,100,100,100

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

Preacher curls (Prime) 3x12
120,120/110,120/110

G34RS · Mar 12, 2022

Personal training - chest

G34RS · Mar 16, 2022

Deadlifts
Standard 5x10
135,155,155,155(7),135

Bicep curls (Prime)
6 sets (Position 6 on the line)
15r 120, 12r 120/110, 10r 120/110, 8r 120, 6r 120, 12r 120 drop set

Seated Dip Machine 6x12
180,200,210,210,210,210

Tricep Extensions (Rope) 6x15
60,60,60/50,50/40,50/40,50/40

G34RS · Mar 18, 2022

Legs 1

Leg curls (LF)
Both 5x10 100,115,115(7),100,100
-super set-
Single 5x15 40,40/25,25,25,40

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

G34RS · Mar 22, 2022

Another chest day at home, this time due to tornado warnings

Knuckle pushups 5x12
-super set-
DB fly 5x15
25,30,35,35,35

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
50,60,60,60/50,50

G34RS · Mar 22, 2022

Also, did back with personal trainer on Saturday the 19th. Forgot to log that.

G34RS · Mar 22, 2022

DB curls 3x12
25,25,25

Skullcrushers 3x15
15,15,15

G34RS · Mar 23, 2022

Leg extensions (Prime) 5x15
(Back 6, Leg 4, Side 2)
Single
35,35,40,45,45

Both
100,100,100(13),90(13),90

Leg press 5x10 (TG)
Single
100,100,80,80,100
-super set-
Both
200,200/180,180,180,180

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

G34RS · Mar 25, 2022

Back

Underhand rows (HS) 3x12
180,200,200/180

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

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

Extreme Row (Prime) 5x15
(Chest 4, Seat 8)
160,160,160,160,140

Cable pullover 4x12
100,100,100,100

Reverse fly (Atlantis) 4x12
110,125,125,120

Preacher curls (Prime) 3x12
120,120/110,120/110

G34RS · Mar 28, 2022

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

Seated Dip Machine 6x12
180,200,210,210,210,220

Tricep Extensions (Rope) 6x15
60,70/60,65/60,65/55,55/50,50/40

G34RS · Mar 30, 2022

Balance ball pushups 5x12

Pec fly (Atlantis) 5x15

135,135,135,135(13),135

Incline bench press (Prime) 5x15

(Head 3, Seat 5)

60,60,60,50,50

-super set-

Incline hex press 5x12

60,60,60/50,50,50

Upright row (Cable) 5x12

115/110,110,110,110,110

G34RS · Apr 2, 2022

Back

Underhand rows (HS) 3x12
180,200,200

Lat pulldowns (Cable) 3x12
140,145,145

Supported T-bar row 5x12
80,80,80,85/80,80

Extreme Row (Prime) 5x15
(Chest 4, Seat 8)
160,160,160,160/140,140

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

G34RS · Apr 2, 2022

Personal Training - Legs

G34RS · Apr 7, 2022

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15

145,150,160,160,160

Incline bench press (Prime) 5x15

(Head 3, Seat 5)

60,70,70,70,60

-super set-

Incline hex press 5x12

60,70/60,70/60,60,60/50

Upright row (Cable) 5x12

110,115,120,120/110,110

Machine Lateral raises

Heavy Partial 5x10

90,90,90,90,90

-super set-

Full range raises 5x15

50,50,50,50,50

G34RS · Apr 7, 2022

Back

Underhand rows (HS) 3x12
200,200,200

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

Supported T-bar row 5x12
80,85,85,85,80

Extreme Row (Prime) 5x15
(Chest 4, Seat 8)
160,180,180,160,160

Cable pullover 4x12
100,100,100,100

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

Preacher curls (Prime) 3x12
120,130/120,125/110

G34RS · Apr 10, 2022

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 · Apr 10, 2022

Deadlifts
Standard 5x10
135,135,155(8),155(7),155(5)

akboom87 · Apr 10, 2022

Lot of good work!!

G34RS · Apr 11, 2022

akboom87 said:
Lot of good work!!

Thanks! I just wish I was a bit more consistent. I have a lot of family stuff going on and that can make it tough to be strict with gym scheduling and eating.

G34RS · Apr 12, 2022

Back

Underhand rows (HS) 3x12
180,210,210

Lat pulldowns (Arsenal) 3x12
90,90/70,90/70

Supported T-bar row 5x12
80,85,85/80,85,85

Extreme Row (Prime) 5x15
(Chest 4, Seat 8, Mid Range)
160,180,180,180,180/160

Cable pullover 4x12
100,100,100,100

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

Preacher curls (Prime) 3x12
130,130/120,125/115/100

G34RS · Apr 15, 2022

Legs 1

Leg curls (LF)
Both 5x10 115,130,115,115,115
-super set-
Single 5x15 40,40,40/25,40/25,40/25

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

Arsenal Front Squat 5x10
(Ramp up 2 notches)
180,180,200,200,200(8)

G34RS · Apr 22, 2022

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
150,160,165,170,180/170

Incline bench press (Prime) 5x15
(Head 3, Seat 5)
60,60,60,60/50,50
-super set-
Incline hex press 5x12
60,60,60,50,50

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

G34RS · Apr 24, 2022

Personal Training - Back

G34RS · Apr 26, 2022

Personal Training - Legs

G34RS · Apr 28, 2022

Personal Training - chest

G34RS · Apr 30, 2022

Personal Training - Back

G34RS · May 14, 2022

Back

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

Lat pulldowns (Cable) 3x12
150,150,150/135

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

Unilateral Standing Extreme Row 5x15
(Chest 3)
70,70,70,70,70(10)

Preacher curls (Prime) 3x12
120,120,120(8)

G34RS · May 17, 2022

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-
Both
200,200,200,200,200

G34RS · May 20, 2022

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
150,150,150/130,130,130

Incline bench press (Prime) 5x15
(Head 3, Seat 5)
50,70,70,70,50
-super set-
Incline hex press 5x12
50,70(10),70(10),50,50

G34RS · May 22, 2022

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

Bicep curls (Prime)
6 sets (Position 6 on the line)
15r 120, 12r 120, 10r 120/110, 8r 110, 6r 110, 12r 110 drop set

G34RS · May 26, 2022

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

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

G34RS · May 28, 2022

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

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

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

Unilateral Standing Extreme Row 5x15
(Chest 3)
70,70(12),70(12),55,55

Cable pullover 4x12
100,100,100,100

G34RS · Jun 2, 2022

Chest/shoulders

Balance ball pushups 5x12

Pec fly (Prime) 5x15
130,150,150,160,160

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
110,110,110,110,110

G34RS · Jun 3, 2022

Leg extensions (Prime) 5x15
(Back 6, Leg 4, Side 2)
Single
45(12),45,45,45,45(12)

Both
90,100,100(13),100(12),100

Leg press 3x10 (Pendulum)
Single
90,110,110
-super set-
Both
200,220,220

G34RS · Jun 5, 2022

Started with a new personal trainer and did a short back workout after discussing goals

G34RS · Jun 7, 2022

Hammer Strength Bench Press or Machine Chest Press	2	67.5 lb	10,8
Peck Dec Chest Fly	3	150,160,180	10,10
Wide Grip Push up (superset w/ peck dec fly)	3	Bodyweight	9,4,3
Cable Lateral Raise	3	5	15,12,11
Alternating DB Curl	3	25	15,10,8
Cable Tricep Overhead Extension	3	50	15,10,8

G34RS · Jun 7, 2022

New trainer, new workout! My old trainer moved away, but I was lucky enough to find an IFBB pro who seems like he’ll be a good fit.

He wants me to cut a bit, and the new plan is a push-pull-legs plan that follow Mike Israetel’s periodization approach.

G34RS · Jun 8, 2022

Pendulum Squat	2	25,30	10,10
Leg Extensions superset w/ Walking Lunges	2	90,115	10,10
Walking Lunges	2	40,40	20,15
Seated leg curl	3	75,95,105	10,10,10

G34RS · Jun 9, 2022

One Arm DB Row	2	25,30	10,10
Neutral Grip Lat Pulldown	2	120,130	10,8
Cable Pull Over	2	100,120	10,8
Cable Reverse Fly	2	(Prime)110,120	20,18
DB Skull Crushers	3	20,15,15	8,10,8
Hammer Curl	3	20,25,25	10,10,8

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