Accountability Workout Log

G34RS · Jun 11, 2022

Incline DB Press	2	27.5,35	10,10
Incline Cable Fly (seated)	2	40/46,46	20,12
Machine Lateral Raise	2	110,115	10,8
Cable Overhead Tricep Extensions	3	50,55,60	15,15,10
Spider Curl (DB or Ez bar)	3	45,45,45	15,13,12

G34RS · Jun 11, 2022

Barbell Romanian Deadlift	2	95,95	10,10
Leg Press	3	180,210,230	10,10,10
Lying Leg Curl	3	80,80,80	15,15,15

Abs/ Calves	2	(Abs)12.5,10	(Abs)12,15

G34RS · Jun 12, 2022

Chin ups	G		30;5,8,7,3,5,3
Neutral Grip Lat Pulldown	2	130/90,110	3/7,10
Chest Supported DB Reverse Fly	3	10	10,10,10
Cable pull over	3	90	15,11,12
Cable Triceps Pushdown	2	60	9,12
Seated Machine Bicep Curls	2	40	12,13

Current weight at 183

G34RS · Jun 15, 2022

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	67.5 lb	10,8	3	60	8,8,6
Peck Dec Chest Fly	3	150,160,180	10,10	3	180,180;130	10,8,4;4
Wide Grip Push up (superset w/ peck dec fly)	3	Bodyweight	9,4,3	3	Bodyweight	5,5,2;2
Cable Lateral Raise	3	5	15,12,11	4	10	15,12,12,12
Alternating DB Curl	3	25	15,10,8	3	25	10,8,
Cable Tricep Overhead Extension	3	50	15,10,8	3	50	16,12,12

G34RS · Jun 17, 2022

Horizontal Pull emphasis
One Arm DB Row	2	25,30	10,10	2	30,30	10,10
Neutral Grip Lat Pulldown	2	120,130	10,8	3	125,135/130,130	10,8,8
Cable Pull Over	2	100,120	10,8	3	120,120/115,115	9,8,10
Cable Reverse Fly	2	(Prime)110,120	20,18	3	20,20,20	17,15,15
DB Skull Crushers	3	20,15,15	8,10,8	3	15,22.5,20/17.5	10,6,8
Hammer Curl	3	20,25,25	10,10,8	3	25,27.5,30	10,10,8

G34RS · Jun 18, 2022

Vertical Push Emphasis
Incline DB Press	2	27.5,35	10,10	3	35,40,42.5	10,10,10
Incline Cable Fly (seated)	2	40/46,46	20,12	3	40,46,40	15,12,14
Machine Lateral Raise	2	110,115	10,8	3	115,120,125	10,10,7
Cable Overhead Tricep Extensions	3	50,55,60	15,15,10	3	55,60,65	15,15,12
Spider Curl (DB or Ez bar)	3	22.5,22.5,22.5	15,13,12	3	25,27.5,27.5/22.5	15,11,15

G34RS · Jun 19, 2022

Ham/Glute Emphasis
Barbell Romanian Deadlift	2	95,95	10,10	3	95	10,10,10
Leg Press	3	180,210,230	10,10,10	3	135,185	10,10,9
Lying Leg Curl	3	80,80,80	15,15,15	3	90	15,12,7
Glute/Ham Raise or seated leg curl	2		4/fail	2	70	15,15
Abs/ Calves	2	(Abs)12.5,10	(Abs)12,15	2		15 to 20

G34RS · Jun 21, 2022

Vertical Pull Emphasis
Chin ups	G		30;5,8,7,3,5,3	G	0,-60,-60,-60,-70	35; 5,12,7,6,5
Neutral Grip Lat Pulldown	2	130/90,110	3/7,10	3	120,120/100,110	9,9,8
Chest Supported DB Reverse Fly	3	10	10,10,10	3	10	10,10,10
Cable pull over	3	90	15,11,12	4	100,110/100,100/90,90	15,12,14,13
Cable Triceps Pushdown	2	60	9,12	4	60,70,80/70,70	12,12,8,9
Seated Machine Bicep Curls	2	40	12,13	4	50,50,45/35,35	11,8,9,12

G34RS · Jun 22, 2022

Aiming for 8-10 rep range on average WITH CORRECT RIR	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	67.5 lb	10,8	3	60	8,8,6	4	65,65,65/55,60	10,10,9,8
Peck Dec Chest Fly	3	150,160,180	10,10	3	180,180;130	10,8,4;4	4	180,185,185,180/170	10,8,7,8
Wide Grip Push up (superset w/ peck dec fly)	3	Bodyweight	9,4,3	3	Bodyweight	5,5,2;2	4	Bodyweight	7,5,5,5
Cable Lateral Raise	3	5	15,12,11	4	10	15,12,12,12	4 (prime)	5,5,5,5	15,15,11,10
Alternating DB Curl	3	25	15,10,8	3	25	10,8,8	4	25,25/20,20,20	15,10/5,13,9
Cable Tricep Overhead Extension	3	50	15,10,8	3	50	16,12,12	4	50,60,60,60	20,12,13,6

G34RS · Jun 22, 2022

Quad emphaiss
Pendulum Squat	2	25,30	10,10	3	30,35,40	10,10,10	4	35,40,45,45	10,10,9,7
Leg Extensions superset w/ Walking Lunges	2	90,115	10,10	3	115,120,120	10,10,10	4	120,125,125,130	10,10,10,10
Walking Lunges	2	40,40	20,15	3	40,40,40	15,13,15	3	20,20/15,15	15,11/4,15
Seated leg curl	3	75,95,105	10,10,10	3	105,120,125	10,10,7	4	120,130,130/120,125	10,8,4/4,7
Calves/abs	3	(Abs)70,80,80	(Abs)20,20,15	3	80,80,	20,20,	3	80,85,90	20,20,18

G34RS · Jun 23, 2022

Quad emphaiss
Pendulum Squat	2	25,30	10,10	3	30,35,40	10,10,10	4	35,40,45,45	10,10,9,7
Leg Extensions superset w/ Walking Lunges	2	90,115	10,10	3	115,120,120	10,10,10	4	120,125,125,130	10,10,10,10
Walking Lunges	2	40,40	20,15	3	40,40,40	15,13,15	3	20,20/15,15	15,11/4,15
Seated leg curl	3	75,95,105	10,10,10	3	105,120,125	10,10,7	4	120,130,130/120,125	10,8,4/4,7
Calves/abs	3	(Abs)70,80,80	(Abs)20,20,15	3	80,80,	20,20,	3	80,85,90	20,20,18

G34RS · Jun 24, 2022

Vertical Push Emphasis
Incline DB Press	2	27.5,35	10,10	3	35,40,42.5	10,10,10	4	40,45,45,45	10,10,8,10
Incline Cable Fly (seated)	2	20/23,23	20,12	3	20,23,20	15,12,14	4	23,23/20,20/17,17	12,8/7,10/6,16
Machine Lateral Raise	2	110,115	10,8	3	115,120,125	10,10,7	4	120,125,125,125	10,10,8,7
Cable Overhead Tricep Extensions	3	50,55,60	15,15,10	3	55,60,65	15,15,12	3	60,65,65	20(oops),13,12
Spider Curl (DB or Ez bar)	3	22.5,22.5,22.5	15,13,12	3	25,27.5,27.5/22.5	15,11,15	3	EZ 45	12,12,14

G34RS · Jun 26, 2022

Ham/Glute Emphasis
Barbell Romanian Deadlift	2	95,95	10,10	3	95	10,10,10	3	115	10,8,8
Leg Press	3	180,210,230	10,10,10	3	135,185	10,10,9	4	180,200,200,	10,10,9,8
Lying Leg Curl	3	80,80,80	15,15,15	3	90	15,12,7	4	80	18,12,15,11
Glute/Ham Raise or seated leg curl	2		4/fail	2	70	15,15	4	100,115	15,15
Abs/ Calves	2	(Abs)12.5,10	(Abs)12,15	2		15 to 20	3	12.5,12.5,10	19,14,12

G34RS · Jun 27, 2022

Vertical Pull Emphasis
Chin ups	G		30;5,8,7,3,5,3	G	0,-60,-60,-60,-70	35; 5,12,7,6,5	G	-50,-50,-50,-60,-70,-80	40;5,7,5,7,7,10
Neutral Grip Lat Pulldown	2	130/90,110	3/7,10	3	120,120/100,110	9,9,8	3	120,130,130	10,9,9
Chest Supported DB Reverse Fly	3	10	10,10,10	3	10	10,10,10	4	(Prime) 120,130,130,130	10,9,8,8
Cable pull over	3	90	15,11,12	4	100,110/100,100/90,90	15,12,14,13	4	100,110,110,100	15,12,10,12
Cable Triceps Pushdown	2	60	9,12	4	60,70,80/70,70	12,12,8,9	4	70,80,90,100	12,12,11,8
Seated Machine Bicep Curls	2	40	12,13	4	50,50,45/35,35	11,8,9,12	4	50,60,60/55,55	12,8,5/3,8

G34RS · Jun 29, 2022

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	67.5 lb	10,8	3	60	8,8,6	4	65,65,65/55,60	10,10,9,8	4	65,70,70,70	10,9,8,7
Peck Dec Chest Fly	3	150,160,180	10,10	3	180,180;130	10,8,4;4	4	180,185,185,180/170	10,8,7,8	4	185,190,190,	10,8,8,9
Wide Grip Push up (superset w/ peck dec fly)	3	Bodyweight	9,4,3	3	Bodyweight	5,5,2;2	4	Bodyweight	7,5,5,5	4	Bodyweight	7,4,2,6
Cable Lateral Raise	3	5	15,12,11	4	10	15,12,12,12	4 (prime)	5,5,5,5	15,15,11,10	5 (prime)	5	15,15,10,9,6
Alternating DB Curl	3	25	15,10,8	3	25	10,8,8	4	25,25/20,20,20	15,10/5,13,9	5	25,25,25,20,20	15,14,13,15,15
Cable Tricep Overhead Extension	3	50	15,10,8	3	50	16,12,12	4	50,60,60,60	20,12,13,6	5	60,65/60,60/55,55,55	20,12/3,9/6,15,13

G34RS · Jun 29, 2022

Quad emphaiss
Pendulum Squat	2	25,30	10,10	3	30,35,40	10,10,10	4	35,40,45,45	10,10,9,7	4	40;20,20	4;4,5,10,
Leg Extensions superset w/ Walking Lunges	2	90,115	10,10	3	115,120,120	10,10,10	4	120,125,125,130	10,10,10,10	4	130	14,10,8,9
Walking Lunges	2	40,40	20,15	3	40,40,40	15,13,15	3	20,20/15,15	15,11/4,15	4	B/w	20,12,16,12
Seated leg curl	3	75,95,105	10,10,10	3	105,120,125	10,10,7	4	120,130,130/120,125	10,8,4/4,7	4	120	13,11,10,7
Calves/abs	3	(Abs)70,80,80	(Abs)20,20,15	3	80,80,	20,20,	3	80,85,90	20,20,18	3		15 to 20

G34RS · Jul 1, 2022

Horizontal Pull emphasis
One Arm DB Row	2	25,30	10,10	2	30,30	10,10	2	55	8,8	3	52.5,60,55	10,6,8
Neutral Grip Lat Pulldown	2	120,130	10,8	3	125,135/130,130	10,8,8	3	130	11,9,6+3	4	130,135,140,140	10,10,7,7
Cable Pull Over	2	100,120	10,8	3	120,120/115,115	9,8,10	4	110	10,8,8,7	4	110,115,120,120	10,10,8,8
Cable Reverse Fly	2	(Prime)110,120	20,18	3	20,20,20	17,15,15	4	20	15,15,11,9	4	20	15,15,15,10
DB Skull Crushers	3	20,15,15	8,10,8	3	15,22.5,20/17.5	10,6,8	3	15	11,10,10	4	15,22.5,25,20	20,10,7,10
Hammer Curl	3	20,25,25	10,10,8	3	25,27.5,30	10,10,8	3	20,20,25	10,10,7	4	22.5,25,25/20,20	10,9,5/3,8

G34RS · Jul 3, 2022

Vertical Push Emphasis
Incline DB Press	2	27.5,35	10,10	3	35,40,42.5	10,10,10	4	40,45,45,45	10,10,8,10	4(prime)	45,55,60,60	10,10,8,8
Incline Cable Fly (seated)	2	20/23,23	20,12	3	20,23,20	15,12,14	4	23,23/20,20/17,17	12,8/7,10/6,16	4(prime)	190,190/175,175/170,170/160	14,6/7,11/4,6/8
Machine Lateral Raise	2	110,115	10,8	3	115,120,125	10,10,7	4	120,125,125,125	10,10,8,7	4	120,120,125,125	10,10,8,7
Cable Overhead Tricep Extensions	3	50,55,60	15,15,10	3	55,60,65	15,15,12	3	60,65,65	20(oops),13,12	4	70,80,80/70,70/60	15,12,6/6,6/6
Spider Curl (DB or Ez bar)	3	22.5,22.5,22.5	15,13,12	3	25,27.5,27.5/22.5	15,11,15	3	EZ 45	12,12,14	4	20/15,15,15,15	6/6,12,15,15

G34RS · Jul 3, 2022

Ham/Glute Emphasis
Barbell Romanian Deadlift	2	95,95	10,10	3	95	10,10,10	3	115	10,8,8	4	115	12,10,10,8
Leg Press	3	180,210,230	10,10,10	3	135,185	10,10,9	4	180,200,200,	10,10,9,8	4	180,205	11,9,9,8
Lying Leg Curl	3	80,80,80	15,15,15	3	90	15,12,7	4	80	18,12,15,11	4	80	20,16,7,13
Glute/Ham Raise or seated leg curl	2		4/fail	2	70	15,15	4	100,115	15,15	4	115,	11,14,11,11
Abs/ Calves	2	(Abs)12.5,10	(Abs)12,15	2		15 to 20	3	12.5,12.5,10	19,14,12	3		15 to 20

G34RS · Jul 5, 2022

Vertical Pull Emphasis
Chin ups	G		30;5,8,7,3,5,3	G	0,-60,-60,-60,-70	35; 5,12,7,6,5	G	-50,-50,-50,-60,-70,-80	40;5,7,5,7,7,10	G	-80	45;16,10,10,
Neutral Grip Lat Pulldown	2	130/90,110	3/7,10	3	120,120/100,110	9,9,8	3	120,130,130	10,9,9	4	130	7,9,8,8
Chest Supported DB Reverse Fly	3	10	10,10,10	3	10	10,10,10	4	(Prime) 120,130,130,130	10,9,8,8	4	15	12,10,10, 12
Cable pull over	3	90	15,11,12	4	100,110/100,100/90,90	15,12,14,13	4	100,110,110,100	15,12,10,12	4	110,100	10,9,10,10
Cable Triceps Pushdown	2	60	9,12	4	60,70,80/70,70	12,12,8,9	4	70,80,90,100	12,12,11,8	4	90	11,11,9,9
Seated Machine Bicep Curls	2	40	12,13	4	50,50,45/35,35	11,8,9,12	4	50,60,60/55,55	12,8,5/3,8	4	55	11,8,7,7

G34RS · Jul 5, 2022

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.

G34RS · Jul 7, 2022

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	67.5 lb	10,8	3	60	8,8,6	4	65,65,65/55,60	10,10,9,8	4	65,70,70,70	10,9,8,7	4	70	10,9,7,9
Peck Dec Chest Fly	3	150,160,180	10,10	3	180,180;130	10,8,4;4	4	180,185,185,180/170	10,8,7,8	4	185,190,190,190	10,8,8,9	4	190,195,195,195	10,9,7,7
Wide Grip Push up (superset w/ peck dec fly)	3	Bodyweight	9,4,3	3	Bodyweight	5,5,2;2	4	Bodyweight	7,5,5,5	4	Bodyweight	7,4,2,6	4	B/w	7,6,5,5
Cable Lateral Raise	3	5	15,12,11	4	10	15,12,12,12	4 (prime)	5	15,15,11,10	5 (prime)	5	15,15,10,9,6	5(prime)	5	16,15,14,10,8
Alternating DB Curl	3	25	15,10,8	3	25	10,8,8	4	25,25/20,20,20	15,10/5,13,9	5	25,25,25,20,20	15,14,13,15,15	5	20,	15,15,18,15,15
Cable Tricep Overhead Extension	3	50	15,10,8	3	50	16,12,12	4	50,60,60,60	20,12,13,6	5	60,65/60,60/55,55,55	20,12/3,9/6,15,13	5	60	20,17,15,13,13

G34RS · Jul 9, 2022

Quad emphasis
Pendulum Squat	2	25,30	10,10	3	30,35,40	10,10,10	4	35,40,45,45	10,10,9,7	4	40;20,20	4;4,5,10,	4	20	8,7,8,6
Leg Extensions superset w/ Walking Lunges	2	90,115	10,10	3	115,120,120	10,10,10	4	120,125,125,130	10,10,10,10	4	130	14,10,8,9	5	130,135,140,150,160	10,10,10,10,7
Walking Lunges	2	40,40	20,15	3	40,40,40	15,13,15	3	20,20/15,15	15,11/4,15	4	B/w	20,12,16,12	4		15 to 20
Seated leg curl	3	75,95,105	10,10,10	3	105,120,125	10,10,7	4	120,130,130/120,125	10,8,4/4,7	4	120	13,11,10,7	5	130,140,140,135,135	10,8,6,7,8
Calves/abs	3	(Abs)70,80,80	(Abs)20,20,15	3	(Abs)80,80,	20,20,	3	(Abs)80,85,90	20,20,18	3		15 to 20	3	(Abs)85	20,20,20

G34RS · Jul 10, 2022

Horizontal Pull emphasis
One Arm DB Row	2	25,30	10,10	2	30,30	10,10	2	55	8,8	3	52.5,60,55	10,6,8	4	55,60,60,60	10,10,8,9
Neutral Grip Lat Pulldown	2	120,130	10,8	3	125,135/130,130	10,8,8	3	130	11,9,6+3	4	130,135,140,140	10,10,7,7	4	140,140/130,130,130	8,5/2,8,9
Cable Pull Over	2	100,120	10,8	3	120,120/115,115	9,8,10	4	110	10,8,8,7	4	110,115,120,120	10,10,8,8	4	120,120,115,	8,8,8,8
Cable Reverse Fly	2	(Prime)110,120	20,18	3	20,20,20	17,15,15	4	20	15,15,11,9	4	20	15,15,15,10	4	20,25	20,10
DB Skull Crushers	3	20,15,15	8,10,8	3	15,22.5,20/17.5	10,6,8	3	15	11,10,10	4	15,22.5,25,20	20,10,7,10	5	20,25,25,25,20	10,8,8,6,8
Hammer Curl	3	20,25,25	10,10,8	3	25,27.5,30	10,10,8	3	20,20,25	10,10,7	4	22.5,25,25/20,20	10,9,5/3,8	5	20,25,25,25,20	10,8,8,7,6

G34RS · Jul 10, 2022

Vertical Push Emphasis
Incline DB Press	2	27.5,35	10,10	3	35,40,42.5	10,10,10	4	40,45,45,45	10,10,8,10	4(prime)	45,55,60,60	10,10,8,8	4	50	8,10,7,4
Incline Cable Fly (seated)	2	20/23,23	20,12	3	20,23,20	15,12,14	4	23,23/20,20/17,17	12,8/7,10/6,16	4(prime)	190,190/175,175/170,170/160	14,6/7,11/4,6/8	4	30(prime cable)	14,12,10,12
Machine Lateral Raise	2	110,115	10,8	3	115,120,125	10,10,7	4	120,125,125,125	10,10,8,7	4	120,120,125,125	10,10,8,7	4	125	10,10,9,8
Cable Overhead Tricep Extensions	3	50,55,60	15,15,10	3	55,60,65	15,15,12	3	60,65,65	20(oops),13,12	4	70,80,80/70,70/60	15,12,6/6,6/6	4	70	15,13,12,12
Spider Curl (DB or Ez bar)	3	22.5,22.5,22.5	15,13,12	3	25,27.5,27.5/22.5	15,11,15	3	EZ 45	12,12,14	4	20/15,15,15,15	6/6,12,15,15	4	17.5/15,15,15,15	6/4,12,12,12

G34RS · Jul 12, 2022

Ham/Glute Emphasis
Barbell Romanian Deadlift	2	95,95	10,10	3	95	10,10,10	3	115	10,8,8	4	115	12,10,10,8	4	95,115,125	9,5,12,9
Leg Press	3	180,210,230	10,10,10	3	135,185	10,10,9	4	180,200,200,	10,10,9,8	4	180,205	11,9,9,8	4	180,210,180,90	11,9,3,2,8
Lying Leg Curl	3	80,80,80	15,15,15	3	90	15,12,7	4	80	18,12,15,11	4	80	20,16,7,13	3	90	17+3,8+4+3,10+5+2
Glute/Ham Raise or seated leg curl	2		4/fail	2	70	15,15	4	100,115	15,15	4	115,	11,14,11,11	4	115,115;70;40	15,13,10;10;5
Abs/ Calves	2	(Abs)12.5,10	(Abs)12,15	2		15 to 20	3	12.5,12.5,10	19,14,12	3		15 to 20	4	(Abs) 12.5,12.5,15/10,12.5/10	20,18,8/4,8/4

G34RS · Jul 14, 2022

Vertical Pull Emphasis
Chin ups	G		30;5,8,7,3,5,3	G	0,-60,-60,-60,-70	35; 5,12,7,6,5	G	-50,-50,-50,-60,-70,-80	40;5,7,5,7,7,10	G	-80	45;16,10,10,9	G	-80	50;19,12,12,7
Neutral Grip Lat Pulldown	2	130/90,110	3/7,10	3	120,120/100,110	9,9,8	3	120,130,130	10,9,9	4	130	7,9,8,8	5	130	9,7,9,8,8
Chest Supported DB Reverse Fly	3	10	10,10,10	3	10	10,10,10	4	(Prime) 120,130,130,130	10,9,8,8	4	15	12,10,10, 12	5	15,20,20,17.5,17.5	10,9,7,10,8
Cable pull over	3	90	15,11,12	4	100,110/100,100/90,90	15,12,14,13	4	100,110,110,100	15,12,10,12	4	110,100	10,9,10,10	5	110,120,120,110,	10,9,7,8,8
Cable Triceps Pushdown	2	60	9,12	4	60,70,80/70,70	12,12,8,9	4	70,80,90,100	12,12,11,8	4	90	11,11,9,9	5	90,100,100,90,90	12,9,7,10,8
Seated Machine Bicep Curls	2	40	12,13	4	50,50,45/35,35	11,8,9,12	4	50,60,60/55,55	12,8,5/3,8	4	55	11,8,7,7	5	55,60,60,60,60	12,8,8,7,7

G34RS · Jul 14, 2022

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.

G34RS · Jul 16, 2022

Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press	2	67.5 lb	10,8	3	60	8,8,6	4	65,65,65/55,60	10,10,9,8	4	65,70,70,70	10,9,8,7	4	70	10,9,7,9	2	70	5,5
Peck Dec Chest Fly	3	150,160,180	10,10	3	180,180;130	10,8,4;4	4	180,185,185,180/170	10,8,7,8	4	185,190,190,190	10,8,8,9	4	190,195,195,195	10,9,7,7	2	195	5,5
Wide Grip Push up (superset w/ peck dec fly)	3	Bodyweight	9,4,3	3	Bodyweight	5,5,2;2	4	Bodyweight	7,5,5,5	4	Bodyweight	7,4,2,6	4	B/w	7,6,5,5	2	B/w	5,5
Cable Lateral Raise	3	5	15,12,11	4	10	15,12,12,12	4 (prime)	5	15,15,11,10	5 (prime)	5	15,15,10,9,6	5(prime)	5	16,15,14,10,8	2(prime)	5	8,8
Alternating DB Curl	3	25	15,10,8	3	25	10,8,8	4	25,25/20,20,20	15,10/5,13,9	5	25,25,25,20,20	15,14,13,15,15	5	20,	15,15,18,15,15	2	25	10,10
Cable Tricep Overhead Extension	3	50	15,10,8	3	50	16,12,12	4	50,60,60,60	20,12,13,6	5	60,65/60,60/55,55,55	20,12/3,9/6,15,13	5	60	20,17,15,13,13	2	60	10,10


	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Quad emphasis
Pendulum Squat	2	25,30	10,10	3	30,35,40	10,10,10	4	35,40,45,45	10,10,9,7	4	40;20,20	4;4,5,10,	4	20	8,7,8,6	2	25	5,5
Leg Extensions superset w/ Walking Lunges	2	90,115	10,10	3	115,120,120	10,10,10	4	120,125,125,130	10,10,10,10	4	130	14,10,8,9	5	130,135,140,150,160	10,10,10,10,7	2	145,150	5,5
Walking Lunges	2	40,40	20,15	3	40,40,40	15,13,15	3	20,20/15,15	15,11/4,15	4	B/w	20,12,16,12	4		15 to 20	2	B/w	10,10
Seated leg curl	3	75,95,105	10,10,10	3	105,120,125	10,10,7	4	120,130,130/120,125	10,8,4/4,7	4	120	13,11,10,7	5	130,140,140,135,135	10,8,6,7,8	2	140	5,5
Calves/abs	3	(Abs)70,80,80	(Abs)20,20,15	3	(Abs)80,80,	20,20,	3	(Abs)80,85,90	20,20,18	3		15 to 20	3	(Abs)85	20,20,20	2	(Abs)90(calves)100	10,10; 10,10

G34RS · Jul 18, 2022

Vertical Push Emphasis
Incline DB Press	2	27.5,35	10,10	3	35,40,42.5	10,10,10	4	40,45,45,45	10,10,8,10	4(prime)	45,55,60,60	10,10,8,8	4	50	8,10,7,4	2	50	5,5
Incline Cable Fly (seated)	2	20/23,23	20,12	3	20,23,20	15,12,14	4	23,23/20,20/17,17	12,8/7,10/6,16	4(prime)	190,190/175,175/170,170/160	14,6/7,11/4,6/8	4	30(prime cable)	14,12,10,12	2	(DB)15,20	10,10
Machine Lateral Raise	2	110,115	10,8	3	115,120,125	10,10,7	4	120,125,125,125	10,10,8,7	4	120,120,125,125	10,10,8,7	4	125	10,10,9,8	2	125	5,5
Cable Overhead Tricep Extensions	3	50,55,60	15,15,10	3	55,60,65	15,15,12	3	60,65,65	20(oops),13,12	4	70,80,80/70,70/60	15,12,6/6,6/6	4	70	15,13,12,12	2	70	8,8
Spider Curl (DB or Ez bar)	3	22.5,22.5,22.5	15,13,12	3	25,27.5,27.5/22.5	15,11,15	3	EZ 45	12,12,14	4	20/15,15,15,15	6/6,12,15,15	4	17.5/15,15,15,15	6/4,12,12,12	2	17	6,6

G34RS · Jul 19, 2022

Ham/Glute Emphasis
Barbell Romanian Deadlift	2	95,95	10,10	3	95	10,10,10	3	115	10,8,8	4	115	12,10,10,8	4	95,115,125	9,5,12,9	2	95,105	half of last cycle
Leg Press	3	180,210,230	10,10,10	3	135,185	10,10,9	4	180,200,200,	10,10,9,8	4	180,205	11,9,9,8	4	180,210,180,90	11,9,3,2,8	2	180,90	6,10
Lying Leg Curl	3	80,80,80	15,15,15	3	90	15,12,7	4	80	18,12,15,11	4	80	20,16,7,13	3	90	17+3,8+4+3,10+5+2	2	50	half of last cycle
Glute/Ham Raise or seated leg curl	2		4/fail	2	70	15,15	4	100,115	15,15	4	115,	11,14,11,11	4	115,115;70;40	15,13,10;10;5	2	90	10,9
Abs/ Calves	2	(Abs)12.5,10	(Abs)12,15	2		15 to 20	3	12.5,12.5,10	19,14,12	3		15 to 20	4	(Abs) 12.5,12.5,15/10,12.5/10	20,18,8/4,8/4	2		half of last cycle

G34RS · Jul 23, 2022

Horizontal Push Emphasis
Flat BB Bench Press	2	135	7,6
Incline DB bench Press	2	40	15,12
Incline fly (gymleco)	2	25	12,7
DB Lateral Raise	3	15	15,15,12
Skullcrushers	3	25	8,9,6
Concentration curl	3	25	12,10,8

	Sets	Weight	Reps
Quad Emphasis
Leg Press	2	180,210	15,14
Leg Extensions	2	140,155	15,13
Laying Leg Curl	2	70(prime w/plate)	15,15
Walking Lunges	3	15	15,13,8
Calves/abs	3	(Abs)95,110	30,10

G34RS · Jul 24, 2022

Horizontal Pull Emphasis
Machine Row	2	90,115,90	10,5,10
One arm Bent Over Row	2	55	12,11
Assisted Pull Ups	2	-60,-80,-100	6;3,13
Machine Lateral Raise	3	30	17,14,10
Cable Triceps Extension	2	80	17,16
Alternating DB Curl	2	20	15,15

G34RS · Jul 27, 2022

Vertical Push Emphasis
Seated DB Shoulder Press	2	40	12,10
Decline DB Benchpress	2	35	16,20
Incline Smith Machine Bench Press	2	135,95	6,15,18
DB Lateral Raise	2	15	15,15
EZ bar or Barbell Overhead Tricep Extension	2	30	12,7
Hammer Curl	2	30	8,8

G34RS · Jul 27, 2022

	Sets	Weight	Reps
Ham/Glute Emphasis
Seated Leg Curl	3	140	13,13,10
DB Romanian Deadlift	2	50	12,10
Hip Press	2	180	16,18
Leg Extension	3	145,145,135	17,12,12
Abs/ Calves	3	(Abs)12.5	(Abs)17,15,10

G34RS · Jul 28, 2022

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	120	13,10
Seated Pull Up (weighted on smith machine)	G	BODYWEIGHT	30;5,6,7,5,7
Chest Supported High row	2	25	15,15
Cable Lateral Raise (single arm)	3	20,	12,7,10
Overhead Tricep extension	3	70	15,13,8
Concentration Curl	3	20	18,12,10

G34RS · Aug 2, 2022

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.

G34RS · Aug 3, 2022

Horizontal Push Emphasis
Flat BB Bench Press	2	135	7,6	2	135	7,7
Incline DB bench Press	2	40	15,12	3	45	12,10,12
Incline fly (gymleco)	2	25	12,7	3	25	12,9,8
DB Lateral Raise	3	15	15,15,12	3	17.5	11,11,10
Skullcrushers	3	25	8,9,6	3	25	8,7,6
Concentration curl	3	25	12,10,8	3	25	12,10,8

G34RS · Aug 4, 2022

Quad Emphasis
Leg Press	2	180,210	15,14	3	180,210,210	15,13,8
Leg Extensions	2	140,155	15,13	3	150	12,15,13
Laying Leg Curl	2	70(prime w/plate)	15,15	3	90,100,100	20,16,15
Walking Lunges	3	15	15,13,8	3	15	13,12,13
Calves/abs	3	(Abs)95,110	30,10	3	(Abs)12.5	20,15,12

G34RS · Aug 5, 2022

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

G34RS · Aug 14, 2022

Personal training - Push

G34RS · Aug 16, 2022

Quad Emphasis
Leg Press	2	(Gasp)25, No weight	8,12
Leg Extensions	2	150	12,15
Laying Leg Curl	2	90,100	20,15
Walking Lunges	3	15	14,12,11
Calves/abs	3	(Abs)10	16,15,12

G34RS · Aug 17, 2022

Horizontal Pull Emphasis
Machine Row	2	90,	12,13
One arm Bent Over Row	2	55	12,10
Assisted Pull Ups	2	-80,-100	10,12
Machine Lateral Raise	3	(Prime)130,130/90,90	15,8/6,20
Cable Triceps Extension	2	80	17,16
Alternating DB Curl	2	20	15,20

G34RS · Aug 18, 2022

Wed - Personal Training: vertical push

Thu - Personal Training: Ham/glutes

G34RS · Aug 19, 2022

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	120	13,10	2	120,130	15,12
Seated Pull Up (weighted on smith machine)	G	BODYWEIGHT	30;5,6,7,5,7	2	BW	30;7,6,7,6,4
Chest Supported High row	2	25	15,15	3	30	13,13,10
Cable Lateral Raise (single arm)	3	20,	12,7,10	3		3/fail
Overhead Tricep extension	3	70	15,13,8	3	70,85,90	15,15,10
Concentration Curl	3	20	18,12,10	3	25,25/20,20	15,6/9,13

G34RS · Aug 21, 2022

Horizontal Push Emphasis
Flat BB Bench Press	2	135	7,6	2	135	7,7	3	135,95	10,7,10
Incline DB bench Press	2	40	15,12	3	45	12,10,12	3	45	7,10(4 min break),12
Incline fly (gymleco)	2	25	12,7	3	25	12,9,8	3	25,10	7,5,12
DB Lateral Raise	3	15	15,15,12	3	17.5	11,11,10	3	7.5	20,20,20
Skullcrushers	3	25	8,9,6	3	25	8,7,6	3	30	11,12
Concentration curl	3	25	12,10,8	3	25	12,10,8	3	20	12,12

G34RS · Aug 23, 2022

Quad Emphasis
Leg Press	2	(Gasp)25, No weight	8,12	3	180,210,210	15,13,8	4	(Hammer) 180,200,200,130	15,12,8,15
Leg Extensions	2	150	12,15	3	150	12,15,13	4	(Atlantis)150	14,14,12,12
Laying Leg Curl	2	90,100	20,15	3	90,100,100	20,16,15	3	(LF)100,115,115	20,18,12
Walking Lunges	3	15	14,12,11	3	15	13,12,13	4	15	11,(stopped; knee a little sore)
Calves/abs	3	(Abs)10	16,15,12	3	(Abs)12.5	20,15,12	4		2/fail

G34RS · Aug 25, 2022

Personal Training - Horizontal Pull


3	90	13,12
3	55,	11,10,12
3	-100,-90	15,12,8
3	90,105	20,13,8
2	80	20,20
2	20	18,16

G34RS · Aug 25, 2022

Vertical Push Emphasis
Seated DB Shoulder Press	2	40	12,10	3	40,30	12,5,6	2	35	10,8
Decline DB Benchpress	2	35	16,20	3	35	11,10,10	2	35	10,12
Incline Smith Machine Bench Press	2	135,95	6,15,18	3	95	12,15,15	3	95	16,15,12
DB Lateral Raise	2	15	15,15	2	15,7.5	11,4;6,	3	7.5	20,18,16
EZ bar or Barbell Overhead Tricep Extension	2	(Ez) 30	12,7	2	(Ez) 40	8,8	3	(Over)80	15,15,12
Hammer Curl	2	30	8,8	2	20	13,12	3	20,25,25	15,13,10

G34RS · Aug 28, 2022

Ham/Glute Emphasis
Seated Leg Curl	3	140	13,13,10	3	70,115,145,100	20,20,5;10	3	115	20,15,13+2
DB Romanian Deadlift	2	50	12,10	3	25,35,45	10,12,10	2	45	11,9
Hip Press	2	180	16,18	2	90	17,17	3	90,105,105	20,16,15
Leg Extension	3	145,145,135	17,12,12	3	90	15,17,13	4	130,145,145,	20,12,15,15
Abs/ Calves	3	(Abs)12.5	(Abs)17,15,10	3		3/fail	3	(Abs)12.5	(Abs)20,15,12

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