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Accountability Workout Log

Incline DB Press227.5,3510,10
Incline Cable Fly (seated)240/46,4620,12
Machine Lateral Raise2110,11510,8
Cable Overhead Tricep Extensions350,55,6015,15,10
Spider Curl (DB or Ez bar)345,45,4515,13,12
 
Barbell Romanian Deadlift 295,9510,10
Leg Press3180,210,23010,10,10
Lying Leg Curl380,80,8015,15,15
Abs/ Calves2(Abs)12.5,10(Abs)12,15
 
Chin upsG30;5,8,7,3,5,3
Neutral Grip Lat Pulldown2130/90,1103/7,10
Chest Supported DB Reverse Fly31010,10,10
Cable pull over 39015,11,12
Cable Triceps Pushdown2609,12
Seated Machine Bicep Curls24012,13

Current weight at 183
 

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Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press267.5 lb 10,83608,8,6
Peck Dec Chest Fly3150,160,18010,103180,180;13010,8,4;4
Wide Grip Push up (superset w/ peck dec fly)3Bodyweight 9,4,33Bodyweight 5,5,2;2
Cable Lateral Raise3515,12,1141015,12,12,12
Alternating DB Curl32515,10,832510,8,
Cable Tricep Overhead Extension35015,10,835016,12,12
 
Horizontal Pull emphasis
One Arm DB Row 225,3010,10230,3010,10
Neutral Grip Lat Pulldown2120,13010,83125,135/130,13010,8,8
Cable Pull Over2100,12010,83120,120/115,1159,8,10
Cable Reverse Fly2(Prime)110,12020,18320,20,2017,15,15
DB Skull Crushers320,15,158,10,8315,22.5,20/17.510,6,8
Hammer Curl320,25,2510,10,8325,27.5,3010,10,8
 
Vertical Push Emphasis
Incline DB Press227.5,3510,10335,40,42.510,10,10
Incline Cable Fly (seated)240/46,4620,12340,46,4015,12,14
Machine Lateral Raise2110,11510,83115,120,12510,10,7
Cable Overhead Tricep Extensions350,55,6015,15,10355,60,6515,15,12
Spider Curl (DB or Ez bar)322.5,22.5,22.515,13,12325,27.5,27.5/22.515,11,15
 
Ham/Glute Emphasis
Barbell Romanian Deadlift 295,9510,1039510,10,10
Leg Press3180,210,23010,10,103135,18510,10,9
Lying Leg Curl380,80,8015,15,1539015,12,7
Glute/Ham Raise or seated leg curl24/fail27015,15
Abs/ Calves2(Abs)12.5,10(Abs)12,15215 to 20
 
Vertical Pull Emphasis
Chin upsG30;5,8,7,3,5,3G0,-60,-60,-60,-7035; 5,12,7,6,5
Neutral Grip Lat Pulldown2130/90,1103/7,103120,120/100,1109,9,8
Chest Supported DB Reverse Fly31010,10,1031010,10,10
Cable pull over 39015,11,124100,110/100,100/90,9015,12,14,13
Cable Triceps Pushdown2609,12460,70,80/70,7012,12,8,9
Seated Machine Bicep Curls24012,13450,50,45/35,3511,8,9,12
 
Aiming for 8-10 rep range on average WITH CORRECT RIRSetsWeightRepsSetsWeightRepsSetsWeightReps
Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press267.5 lb 10,83608,8,6465,65,65/55,6010,10,9,8
Peck Dec Chest Fly3150,160,18010,103180,180;13010,8,4;44180,185,185,180/17010,8,7,8
Wide Grip Push up (superset w/ peck dec fly)3Bodyweight 9,4,33Bodyweight 5,5,2;24Bodyweight7,5,5,5
Cable Lateral Raise3515,12,1141015,12,12,124 (prime)5,5,5,515,15,11,10
Alternating DB Curl32515,10,832510,8,8425,25/20,20,2015,10/5,13,9
Cable Tricep Overhead Extension35015,10,835016,12,12450,60,60,6020,12,13,6
 
Quad emphaiss
Pendulum Squat225,3010,10330,35,4010,10,10435,40,45,4510,10,9,7
Leg Extensions superset w/ Walking Lunges290,11510,103115,120,12010,10,104120,125,125,13010,10,10,10
Walking Lunges240,4020,15340,40,4015,13,15320,20/15,1515,11/4,15
Seated leg curl375,95,10510,10,103105,120,12510,10,74120,130,130/120,12510,8,4/4,7
Calves/abs3(Abs)70,80,80(Abs)20,20,15380,80,20,20,380,85,9020,20,18
 
Quad emphaiss
Pendulum Squat225,3010,10330,35,4010,10,10435,40,45,4510,10,9,7
Leg Extensions superset w/ Walking Lunges290,11510,103115,120,12010,10,104120,125,125,13010,10,10,10
Walking Lunges240,4020,15340,40,4015,13,15320,20/15,1515,11/4,15
Seated leg curl375,95,10510,10,103105,120,12510,10,74120,130,130/120,12510,8,4/4,7
Calves/abs3(Abs)70,80,80(Abs)20,20,15380,80,20,20,380,85,9020,20,18
 
Vertical Push Emphasis
Incline DB Press227.5,3510,10335,40,42.510,10,10440,45,45,4510,10,8,10
Incline Cable Fly (seated)220/23,2320,12320,23,2015,12,14423,23/20,20/17,1712,8/7,10/6,16
Machine Lateral Raise2110,11510,83115,120,12510,10,74120,125,125,12510,10,8,7
Cable Overhead Tricep Extensions350,55,6015,15,10355,60,6515,15,12360,65,6520(oops),13,12
Spider Curl (DB or Ez bar)322.5,22.5,22.515,13,12325,27.5,27.5/22.515,11,153EZ 4512,12,14
 
Ham/Glute Emphasis
Barbell Romanian Deadlift 295,9510,1039510,10,10311510,8,8
Leg Press3180,210,23010,10,103135,18510,10,94180,200,200,10,10,9,8
Lying Leg Curl380,80,8015,15,1539015,12,748018,12,15,11
Glute/Ham Raise or seated leg curl24/fail27015,154100,11515,15
Abs/ Calves2(Abs)12.5,10(Abs)12,15215 to 20312.5,12.5,1019,14,12
 
Vertical Pull Emphasis
Chin upsG30;5,8,7,3,5,3G0,-60,-60,-60,-7035; 5,12,7,6,5G-50,-50,-50,-60,-70,-8040;5,7,5,7,7,10
Neutral Grip Lat Pulldown2130/90,1103/7,103120,120/100,1109,9,83120,130,13010,9,9
Chest Supported DB Reverse Fly31010,10,1031010,10,104(Prime) 120,130,130,13010,9,8,8
Cable pull over 39015,11,124100,110/100,100/90,9015,12,14,134100,110,110,10015,12,10,12
Cable Triceps Pushdown2609,12460,70,80/70,7012,12,8,9470,80,90,10012,12,11,8
Seated Machine Bicep Curls24012,13450,50,45/35,3511,8,9,12450,60,60/55,5512,8,5/3,8
 
Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press267.5 lb 10,83608,8,6465,65,65/55,6010,10,9,8465,70,70,7010,9,8,7
Peck Dec Chest Fly3150,160,18010,103180,180;13010,8,4;44180,185,185,180/17010,8,7,84185,190,190,10,8,8,9
Wide Grip Push up (superset w/ peck dec fly)3Bodyweight 9,4,33Bodyweight 5,5,2;24Bodyweight7,5,5,54Bodyweight7,4,2,6
Cable Lateral Raise3515,12,1141015,12,12,124 (prime)5,5,5,515,15,11,105 (prime)515,15,10,9,6
Alternating DB Curl32515,10,832510,8,8425,25/20,20,2015,10/5,13,9525,25,25,20,2015,14,13,15,15
Cable Tricep Overhead Extension35015,10,835016,12,12450,60,60,6020,12,13,6560,65/60,60/55,55,5520,12/3,9/6,15,13
 
Quad emphaiss
Pendulum Squat225,3010,10330,35,4010,10,10435,40,45,4510,10,9,7440;20,204;4,5,10,
Leg Extensions superset w/ Walking Lunges290,11510,103115,120,12010,10,104120,125,125,13010,10,10,10413014,10,8,9
Walking Lunges240,4020,15340,40,4015,13,15320,20/15,1515,11/4,154B/w20,12,16,12
Seated leg curl375,95,10510,10,103105,120,12510,10,74120,130,130/120,12510,8,4/4,7412013,11,10,7
Calves/abs3(Abs)70,80,80(Abs)20,20,15380,80,20,20,380,85,9020,20,18315 to 20
 
Horizontal Pull emphasis
One Arm DB Row 225,3010,10230,3010,102558,8352.5,60,5510,6,8
Neutral Grip Lat Pulldown2120,13010,83125,135/130,13010,8,8313011,9,6+34130,135,140,14010,10,7,7
Cable Pull Over2100,12010,83120,120/115,1159,8,10411010,8,8,74110,115,120,12010,10,8,8
Cable Reverse Fly2(Prime)110,12020,18320,20,2017,15,1542015,15,11,942015,15,15,10
DB Skull Crushers320,15,158,10,8315,22.5,20/17.510,6,831511,10,10415,22.5,25,2020,10,7,10
Hammer Curl320,25,2510,10,8325,27.5,3010,10,8320,20,2510,10,7422.5,25,25/20,2010,9,5/3,8
 
Vertical Push Emphasis
Incline DB Press227.5,3510,10335,40,42.510,10,10440,45,45,4510,10,8,104(prime)45,55,60,6010,10,8,8
Incline Cable Fly (seated)220/23,2320,12320,23,2015,12,14423,23/20,20/17,1712,8/7,10/6,164(prime)190,190/175,175/170,170/16014,6/7,11/4,6/8
Machine Lateral Raise2110,11510,83115,120,12510,10,74120,125,125,12510,10,8,74120,120,125,12510,10,8,7
Cable Overhead Tricep Extensions350,55,6015,15,10355,60,6515,15,12360,65,6520(oops),13,12470,80,80/70,70/6015,12,6/6,6/6
Spider Curl (DB or Ez bar)322.5,22.5,22.515,13,12325,27.5,27.5/22.515,11,153EZ 4512,12,14420/15,15,15,156/6,12,15,15
 
Ham/Glute Emphasis
Barbell Romanian Deadlift 295,9510,1039510,10,10311510,8,8411512,10,10,8
Leg Press3180,210,23010,10,103135,18510,10,94180,200,200,10,10,9,84180,20511,9,9,8
Lying Leg Curl380,80,8015,15,1539015,12,748018,12,15,1148020,16,7,13
Glute/Ham Raise or seated leg curl24/fail27015,154100,11515,154115,11,14,11,11
Abs/ Calves2(Abs)12.5,10(Abs)12,15215 to 20312.5,12.5,1019,14,12315 to 20
 
Vertical Pull Emphasis
Chin upsG30;5,8,7,3,5,3G0,-60,-60,-60,-7035; 5,12,7,6,5G-50,-50,-50,-60,-70,-8040;5,7,5,7,7,10G-8045;16,10,10,
Neutral Grip Lat Pulldown2130/90,1103/7,103120,120/100,1109,9,83120,130,13010,9,941307,9,8,8
Chest Supported DB Reverse Fly31010,10,1031010,10,104(Prime) 120,130,130,13010,9,8,841512,10,10, 12
Cable pull over 39015,11,124100,110/100,100/90,9015,12,14,134100,110,110,10015,12,10,124110,10010,9,10,10
Cable Triceps Pushdown2609,12460,70,80/70,7012,12,8,9470,80,90,10012,12,11,849011,11,9,9
Seated Machine Bicep Curls24012,13450,50,45/35,3511,8,9,12450,60,60/55,5512,8,5/3,845511,8,7,7
 
Half a pound away from 180 even on my cut. May need to drop calories by a couple hundred to meet the 175 my trainer wants me at before starting a bulk.
 

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Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press267.5 lb 10,83608,8,6465,65,65/55,6010,10,9,8465,70,70,7010,9,8,747010,9,7,9
Peck Dec Chest Fly3150,160,18010,103180,180;13010,8,4;44180,185,185,180/17010,8,7,84185,190,190,19010,8,8,94190,195,195,19510,9,7,7
Wide Grip Push up (superset w/ peck dec fly)3Bodyweight 9,4,33Bodyweight 5,5,2;24Bodyweight7,5,5,54Bodyweight7,4,2,64B/w7,6,5,5
Cable Lateral Raise3515,12,1141015,12,12,124 (prime)515,15,11,105 (prime)515,15,10,9,65(prime)516,15,14,10,8
Alternating DB Curl32515,10,832510,8,8425,25/20,20,2015,10/5,13,9525,25,25,20,2015,14,13,15,15520,15,15,18,15,15
Cable Tricep Overhead Extension35015,10,835016,12,12450,60,60,6020,12,13,6560,65/60,60/55,55,5520,12/3,9/6,15,1356020,17,15,13,13
 
Quad emphasis
Pendulum Squat225,3010,10330,35,4010,10,10435,40,45,4510,10,9,7440;20,204;4,5,10,4208,7,8,6
Leg Extensions superset w/ Walking Lunges290,11510,103115,120,12010,10,104120,125,125,13010,10,10,10413014,10,8,95130,135,140,150,16010,10,10,10,7
Walking Lunges240,4020,15340,40,4015,13,15320,20/15,1515,11/4,154B/w20,12,16,12415 to 20
Seated leg curl375,95,10510,10,103105,120,12510,10,74120,130,130/120,12510,8,4/4,7412013,11,10,75130,140,140,135,13510,8,6,7,8
Calves/abs3(Abs)70,80,80(Abs)20,20,153(Abs)80,80,20,20,3(Abs)80,85,9020,20,18315 to 203(Abs)8520,20,20
 
Horizontal Pull emphasis
One Arm DB Row 225,3010,10230,3010,102558,8352.5,60,5510,6,8455,60,60,6010,10,8,9
Neutral Grip Lat Pulldown2120,13010,83125,135/130,13010,8,8313011,9,6+34130,135,140,14010,10,7,74140,140/130,130,1308,5/2,8,9
Cable Pull Over2100,12010,83120,120/115,1159,8,10411010,8,8,74110,115,120,12010,10,8,84120,120,115,8,8,8,8
Cable Reverse Fly2(Prime)110,12020,18320,20,2017,15,1542015,15,11,942015,15,15,10420,2520,10
DB Skull Crushers320,15,158,10,8315,22.5,20/17.510,6,831511,10,10415,22.5,25,2020,10,7,10520,25,25,25,2010,8,8,6,8
Hammer Curl320,25,2510,10,8325,27.5,3010,10,8320,20,2510,10,7422.5,25,25/20,2010,9,5/3,8520,25,25,25,2010,8,8,7,6
 
Vertical Push Emphasis
Incline DB Press227.5,3510,10335,40,42.510,10,10440,45,45,4510,10,8,104(prime)45,55,60,6010,10,8,84508,10,7,4
Incline Cable Fly (seated)220/23,2320,12320,23,2015,12,14423,23/20,20/17,1712,8/7,10/6,164(prime)190,190/175,175/170,170/16014,6/7,11/4,6/8430(prime cable) 14,12,10,12
Machine Lateral Raise2110,11510,83115,120,12510,10,74120,125,125,12510,10,8,74120,120,125,12510,10,8,7412510,10,9,8
Cable Overhead Tricep Extensions350,55,6015,15,10355,60,6515,15,12360,65,6520(oops),13,12470,80,80/70,70/6015,12,6/6,6/647015,13,12,12
Spider Curl (DB or Ez bar)322.5,22.5,22.515,13,12325,27.5,27.5/22.515,11,153EZ 4512,12,14420/15,15,15,156/6,12,15,15417.5/15,15,15,156/4,12,12,12
 
Ham/Glute Emphasis
Barbell Romanian Deadlift 295,9510,1039510,10,10311510,8,8411512,10,10,8495,115,1259,5,12,9
Leg Press3180,210,23010,10,103135,18510,10,94180,200,200,10,10,9,84180,20511,9,9,84180,210,180,9011,9,3,2,8
Lying Leg Curl380,80,8015,15,1539015,12,748018,12,15,1148020,16,7,1339017+3,8+4+3,10+5+2
Glute/Ham Raise or seated leg curl24/fail27015,154100,11515,154115,11,14,11,114115,115;70;4015,13,10;10;5
Abs/ Calves2(Abs)12.5,10(Abs)12,15215 to 20312.5,12.5,1019,14,12315 to 204(Abs) 12.5,12.5,15/10,12.5/1020,18,8/4,8/4
 
Vertical Pull Emphasis
Chin upsG30;5,8,7,3,5,3G0,-60,-60,-60,-7035; 5,12,7,6,5G-50,-50,-50,-60,-70,-8040;5,7,5,7,7,10G-8045;16,10,10,9G-8050;19,12,12,7
Neutral Grip Lat Pulldown2130/90,1103/7,103120,120/100,1109,9,83120,130,13010,9,941307,9,8,851309,7,9,8,8
Chest Supported DB Reverse Fly31010,10,1031010,10,104(Prime) 120,130,130,13010,9,8,841512,10,10, 12515,20,20,17.5,17.510,9,7,10,8
Cable pull over 39015,11,124100,110/100,100/90,9015,12,14,134100,110,110,10015,12,10,124110,10010,9,10,105110,120,120,110,10,9,7,8,8
Cable Triceps Pushdown2609,12460,70,80/70,7012,12,8,9470,80,90,10012,12,11,849011,11,9,9590,100,100,90,9012,9,7,10,8
Seated Machine Bicep Curls24012,13450,50,45/35,3511,8,9,12450,60,60/55,5512,8,5/3,845511,8,7,7555,60,60,60,6012,8,8,7,7
 
Currently weigh about 180 lbs even. My trainer seems to feel comfortable about maybe adding more food in after the de-load week, so it’ll be nice to see how I do after going into a surplus again.
 

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Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press267.5 lb 10,83608,8,6465,65,65/55,6010,10,9,8465,70,70,7010,9,8,747010,9,7,92705,5
Peck Dec Chest Fly3150,160,18010,103180,180;13010,8,4;44180,185,185,180/17010,8,7,84185,190,190,19010,8,8,94190,195,195,19510,9,7,721955,5
Wide Grip Push up (superset w/ peck dec fly)3Bodyweight 9,4,33Bodyweight 5,5,2;24Bodyweight7,5,5,54Bodyweight7,4,2,64B/w7,6,5,52B/w5,5
Cable Lateral Raise3515,12,1141015,12,12,124 (prime)515,15,11,105 (prime)515,15,10,9,65(prime)516,15,14,10,82(prime)58,8
Alternating DB Curl32515,10,832510,8,8425,25/20,20,2015,10/5,13,9525,25,25,20,2015,14,13,15,15520,15,15,18,15,1522510,10
Cable Tricep Overhead Extension35015,10,835016,12,12450,60,60,6020,12,13,6560,65/60,60/55,55,5520,12/3,9/6,15,1356020,17,15,13,1326010,10
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Quad emphasis
Pendulum Squat225,3010,10330,35,4010,10,10435,40,45,4510,10,9,7440;20,204;4,5,10,4208,7,8,62255,5
Leg Extensions superset w/ Walking Lunges290,11510,103115,120,12010,10,104120,125,125,13010,10,10,10413014,10,8,95130,135,140,150,16010,10,10,10,72145,1505,5
Walking Lunges240,4020,15340,40,4015,13,15320,20/15,1515,11/4,154B/w20,12,16,12415 to 202B/w10,10
Seated leg curl375,95,10510,10,103105,120,12510,10,74120,130,130/120,12510,8,4/4,7412013,11,10,75130,140,140,135,13510,8,6,7,821405,5
Calves/abs3(Abs)70,80,80(Abs)20,20,153(Abs)80,80,20,20,3(Abs)80,85,9020,20,18315 to 203(Abs)8520,20,202(Abs)90(calves)10010,10; 10,10
 
Vertical Push Emphasis
Incline DB Press227.5,3510,10335,40,42.510,10,10440,45,45,4510,10,8,104(prime)45,55,60,6010,10,8,84508,10,7,42505,5
Incline Cable Fly (seated)220/23,2320,12320,23,2015,12,14423,23/20,20/17,1712,8/7,10/6,164(prime)190,190/175,175/170,170/16014,6/7,11/4,6/8430(prime cable) 14,12,10,122(DB)15,2010,10
Machine Lateral Raise2110,11510,83115,120,12510,10,74120,125,125,12510,10,8,74120,120,125,12510,10,8,7412510,10,9,821255,5
Cable Overhead Tricep Extensions350,55,6015,15,10355,60,6515,15,12360,65,6520(oops),13,12470,80,80/70,70/6015,12,6/6,6/647015,13,12,122708,8
Spider Curl (DB or Ez bar)322.5,22.5,22.515,13,12325,27.5,27.5/22.515,11,153EZ 4512,12,14420/15,15,15,156/6,12,15,15417.5/15,15,15,156/4,12,12,122176,6
 
Ham/Glute Emphasis
Barbell Romanian Deadlift 295,9510,1039510,10,10311510,8,8411512,10,10,8495,115,1259,5,12,9295,105half of last cycle
Leg Press3180,210,23010,10,103135,18510,10,94180,200,200,10,10,9,84180,20511,9,9,84180,210,180,9011,9,3,2,82180,906,10
Lying Leg Curl380,80,8015,15,1539015,12,748018,12,15,1148020,16,7,1339017+3,8+4+3,10+5+2250half of last cycle
Glute/Ham Raise or seated leg curl24/fail27015,154100,11515,154115,11,14,11,114115,115;70;4015,13,10;10;529010,9
Abs/ Calves2(Abs)12.5,10(Abs)12,15215 to 20312.5,12.5,1019,14,12315 to 204(Abs) 12.5,12.5,15/10,12.5/1020,18,8/4,8/42half of last cycle
 
Horizontal Push Emphasis
Flat BB Bench Press 21357,6
Incline DB bench Press24015,12
Incline fly (gymleco) 22512,7
DB Lateral Raise31515,15,12
Skullcrushers3258,9,6
Concentration curl32512,10,8
SetsWeightReps
Quad Emphasis
Leg Press2180,21015,14
Leg Extensions 2140,15515,13
Laying Leg Curl270(prime w/plate)15,15
Walking Lunges 31515,13,8
Calves/abs3(Abs)95,11030,10
 
Horizontal Pull Emphasis
Machine Row 290,115,9010,5,10
One arm Bent Over Row25512,11
Assisted Pull Ups 2-60,-80,-1006;3,13
Machine Lateral Raise33017,14,10
Cable Triceps Extension28017,16
Alternating DB Curl22015,15
 
Vertical Push Emphasis
Seated DB Shoulder Press24012,10
Decline DB Benchpress23516,20
Incline Smith Machine Bench Press2135,956,15,18
DB Lateral Raise21515,15
EZ bar or Barbell Overhead Tricep Extension23012,7
Hammer Curl2308,8
 
Sets WeightReps
Ham/Glute Emphasis
Seated Leg Curl314013,13,10
DB Romanian Deadlift25012,10
Hip Press218016,18
Leg Extension3145,145,13517,12,12
Abs/ Calves3(Abs)12.5(Abs)17,15,10
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown212013,10
Seated Pull Up (weighted on smith machine)GBODYWEIGHT30;5,6,7,5,7
Chest Supported High row22515,15
Cable Lateral Raise (single arm)320,12,7,10
Overhead Tricep extension37015,13,8
Concentration Curl32018,12,10
 
Had to take the past few days off of the gym. I’ve been helping take care of someone with covid, so I’ve been holding off until I was sure I hadn’t caught it.
 
Horizontal Push Emphasis
Flat BB Bench Press 21357,621357,7
Incline DB bench Press24015,1234512,10,12
Incline fly (gymleco) 22512,732512,9,8
DB Lateral Raise31515,15,12317.511,11,10
Skullcrushers3258,9,63258,7,6
Concentration curl32512,10,832512,10,8
 
Quad Emphasis
Leg Press2180,21015,143180,210,21015,13,8
Leg Extensions 2140,15515,13315012,15,13
Laying Leg Curl270(prime w/plate)15,15390,100,10020,16,15
Walking Lunges 31515,13,831513,12,13
Calves/abs3(Abs)95,11030,103(Abs)12.520,15,12
 
Ended up testing positive for covid this morning. So far it’s just been a scratchy throat and headache mostly. Hoping the respiratory symptoms stay mild 🤞
 
Quad Emphasis
Leg Press2(Gasp)25, No weight8,12
Leg Extensions 215012,15
Laying Leg Curl290,10020,15
Walking Lunges 31514,12,11
Calves/abs3(Abs)1016,15,12
 
Horizontal Pull Emphasis
Machine Row 290,12,13
One arm Bent Over Row25512,10
Assisted Pull Ups 2-80,-10010,12
Machine Lateral Raise3(Prime)130,130/90,9015,8/6,20
Cable Triceps Extension28017,16
Alternating DB Curl22015,20
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown212013,102120,13015,12
Seated Pull Up (weighted on smith machine)GBODYWEIGHT30;5,6,7,5,72BW30;7,6,7,6,4
Chest Supported High row22515,1533013,13,10
Cable Lateral Raise (single arm)320,12,7,1033/fail
Overhead Tricep extension37015,13,8370,85,9015,15,10
Concentration Curl32018,12,10325,25/20,2015,6/9,13
 
Horizontal Push Emphasis
Flat BB Bench Press 21357,621357,73135,9510,7,10
Incline DB bench Press24015,1234512,10,123457,10(4 min break),12
Incline fly (gymleco) 22512,732512,9,8325,107,5,12
DB Lateral Raise31515,15,12317.511,11,1037.520,20,20
Skullcrushers3258,9,63258,7,633011,12
Concentration curl32512,10,832512,10,832012,12
 
Quad Emphasis
Leg Press2(Gasp)25, No weight8,123180,210,21015,13,84(Hammer) 180,200,200,13015,12,8,15
Leg Extensions 215012,15315012,15,134(Atlantis)15014,14,12,12
Laying Leg Curl290,10020,15390,100,10020,16,153(LF)100,115,11520,18,12
Walking Lunges 31514,12,1131513,12,1341511,(stopped; knee a little sore)
Calves/abs3(Abs)1016,15,123(Abs)12.520,15,1242/fail
 
Personal Training - Horizontal Pull


39013,12
355,11,10,12
3-100,-9015,12,8
390,10520,13,8
28020,20
22018,16
 
Vertical Push Emphasis
Seated DB Shoulder Press24012,10340,3012,5,623510,8
Decline DB Benchpress23516,2033511,10,1023510,12
Incline Smith Machine Bench Press2135,956,15,1839512,15,1539516,15,12
DB Lateral Raise21515,15215,7.511,4;6,37.520,18,16
EZ bar or Barbell Overhead Tricep Extension2(Ez) 3012,72(Ez) 408,83(Over)8015,15,12
Hammer Curl2308,822013,12320,25,2515,13,10
 
Ham/Glute Emphasis
Seated Leg Curl314013,13,10370,115,145,10020,20,5;10311520,15,13+2
DB Romanian Deadlift25012,10325,35,4510,12,1024511,9
Hip Press218016,1829017,17390,105,10520,16,15
Leg Extension3145,145,13517,12,1239015,17,134130,145,145,20,12,15,15
Abs/ Calves3(Abs)12.5(Abs)17,15,1033/fail3(Abs)12.5(Abs)20,15,12
 
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