Accountability Workout Log

Quad emphasis
Seated Leg Curl2135,14515,12314515,10,10314515,13,12315015,13,123160,165,16515,12,10
Pendulum Squat225,4515,1224513,934512,12,103(Hack squat)9510,10,634514,12,10
Leg Extensions superset w/ walking lunges2(Prime)13515,213517,12313515,15,13313516,15,13313513,13,16
Walking Lunges21515,152Bodyweight 20,203BW13,113Bodyweight 12,8,53BW12,13,8
Standing calf raise/hanging leg raise 24/fail2(Calves)1808,13,9315 to 20318012,13,9315 to 20
 
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)2100,11015,152105,11015,12211015,12311015,13,12311015,13,12
Neutral Grip Lat Pulldown2130/120,1207/5,11312012,11,9313012,10,10313012,12,103130,135,13515,12,8
Hammer Strength Low Row290,10015,102(LF)9012,123(Sub S-H Prime row)50,70,7015,15,1239014,12,12390,95,9515,12,13
Cable Reverse Fly2(Prime)13016,152(FM)13,1715,1222015,123(FM) 20,20/17,1712,8/4,103(FM)1712,11,9
Seated DB Incline Curl22512,922513,932512,9,1032512,11,1032512,12,10
Cable Overhead Tricep Extension28012,12280,9015,938015,15,12385,90,9015,12,1239013,12,10
 
Vertical Push Emphasis
Machine Overhead Press (seated or standing)2(seated/arsenal)25,3515,132(Standing gymleco) 2015,1221515,122(Seated Gymleco) 5512,103(Standing) 2512,12,11
Cable Y-Raise2(Single hand)2015,1521518,1521515,31516,15,1231515,16,12
Pec Deck Chest Fly3175,175,175/16015,15,6/5318012,13,73130,150,150,15015,15,15,15317014,12,1131/fail
DB incline press2(DB lat raise)12,1518,103(DB lat raise)12.515,12,13340,40,4512,15,1034512,11,934513,12,8
Machine Bicep Curl superset w/ Tricep Pushdown2(Old ver. Prime)11012,1236013,12,1036015,12,1036012,12,936015,10,10
Single Arm Cable Tricep Pushdown25013,1034517,12,63(Rope) 30,40,3017,12,93(Rope) 40,40,3012,10,123(Rope)4014,12,9
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,10214012,10314012,11,83145,145,1107,6,12314012,11,8
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,15213015,15317012,13,12317510,15,12317512,12,11
Cable Pull Over (AKA straight arm pulldown)28020,1829013,1429013,1239014,15,1339016,16,13
Pec Deck Reverse Fly275,9520,19,1829018,162100,11015,15311013,15,16311011,11,11
Cable Drag Curl (facing away) 23015,1523012,14230,3515,1223515,1333515,13,12
Smith Machine JM Press240,6015,11230,5015,1325012,1225015,12345(Myo-reps) 45
 
Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice27015,102(Hammer)7012,102(Hammer)7012,122(Hammer)7012,1237014,9,92708,8
Incline Smith Machine Press 27013,11270,9015,1129010,1129011,113909,11,122906,6
Pec Deck Chest Fly2190/170,17010/5,15217517,15317515,15,103175,175,16515,8,113(Gymleco incline fly) 15,15,2515,14,1121756,6
Machine Lateral Raise312012,12,12312013,14,1132/fail3120,130,13015,13,10313511,10,921357,7
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl29017,15390,95,9520,16,12395,105,10515,14,1231/fail39015,18,122907,7
Ez Bar Spider Curl24018,153(Sub cable curl)8015,15,1234515,12,12345,55,5515,11,1135015,13,92506,6
 
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)2100,11015,152105,11015,12211015,12311015,13,12311015,13,1221108,8
Neutral Grip Lat Pulldown2130/120,1207/5,11312012,11,9313012,10,10313012,12,103130,135,13515,12,821306,6
Hammer Strength Low Row290,10015,102(LF)9012,123(Sub S-H Prime row)50,70,7015,15,1239014,12,12390,95,9515,12,132907,7
Cable Reverse Fly2(Prime)13016,152(FM)13,1715,1222015,123(FM) 20,20/17,1712,8/4,103(FM)1712,11,922010,10
Seated DB Incline Curl22512,922513,932512,9,1032512,11,1032512,12,102256,6
Cable Overhead Tricep Extension28012,12280,9015,938015,15,12385,90,9015,12,1239013,12,102907,7
 
Vertical Pull Emphasis
Cable Pull Over29015,132
Neutral Grip Lat Pulldown212011,102
Pec Dec Reverse Fly2120,13012,122
DB Lateral Raise22012,73
Smith Machine JM Press or Ez Bar Skull Crusher250,258,162
Prime preacher curl 260102
 
Horizontal Push Emphasis
Hammer Strength Bench Press or Machine Chest Press270,7512,8
Peck Dec Chest Fly2(Gymleco) 2514,12
Cable Lateral Raise320,25,2512,8,9
Spider Curl (ez bar)25012,12
Cable Tricep Overhead Extension295,10012,8
 
Horizontal Pull emphasis
One Arm DB Row 2609,11
Wide Grip Lat Pulldown (Long bar)2140,14512,8
Seated Cable Row (wide neutral grip handle)29510,9
DB Lateral Raise31518,13
Triceps Extension (Cable)210012,12
DB Hammer Curl227.5,32.512,7
 
Ham/Glute Emphasis
DB Romanian Deadlift 25010,12
Leg Press2230,25012,10
Seated Leg Curl215016,13
Walking Lunges21015,14
Abs/ Calves215 to 20
 
Vertical Pull Emphasis
Cable Pull Over29015,13290,10015,15,13
Neutral Grip Lat Pulldown212011,1031208,11,10
Pec Dec Reverse Fly2120,13012,12213012,12
DB Lateral Raise22012,732014,11,8
Smith Machine JM Press or Ez Bar Skull Crusher250,258,1625015,11
Prime preacher curl 2601026014,10
 
Horizontal Push EmphasisWeek 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press270,7512,8270,75 / 7512,8+1 / 10,9
Incline gymleco fly 2(Gymleco) 2514,12327.5 / 27.512,10,9 / 12,11,10
Cable Lateral Raise320,25,2512,8,9325 / 2513,9, / 9,9,6
Spider Curl (ez bar)25012,12250 / 5512+7 (slight break ~5-10 seconds),15 / 10, 9
Cable Tricep Overhead Extension295,10012,82100 / 10015,9 / 12,12
 
Quad emphasis
Pendulum Squat24512,12245,5512,11
Leg Extensions2135,14012,123140,150,16012,12,10
Walking Lunges21015,1331013,12,10
Seated leg curl215512,102155,16012,10
Calves/abs215 to 20215 to 20
SetsWeightRepsSetsWeightReps
Horizontal Pull emphasis
One Arm DB Row 2609,1126011,10
Wide Grip Lat Pulldown (Long bar)2140,14512,821458,6+1
Seated Cable Row (wide neutral grip handle)29510,929511,11
DB Lateral Raise31518,1331518,11,11
Triceps Extension (Cable)210012,12310512,10,11
DB Hammer Curl227.5,32.512,7330,15,158,12,12
 
Vertical Push Emphasis
Incline DB Press24/fail245,5012,8
Cable Fly215 to 2023517,15
Overhead Press (barbell or machine)24/fail3(Standing gymleco) Total Plate Weight 5010,11,6
Single Arm Cable Lateral Raise24/fail23/fail
Single Arm Cable Triceps Pushdown212 to 152(Handle) 4016,12
Cable Drag Curl212 to 1523515,12
 
Ham/Glute Emphasis
DB Romanian Deadlift 25010,12250,5512,12
Leg Press2230,25012,103230,12,12,
Seated Leg Curl215016,13215016,11,8
Walking Lunges21015,14215,15,15
Abs/ Calves215 to 20215 to 20
 
Vertical Pull Emphasis
Cable Pull Over29015,13290,10015,15,133100,110,11012,10,9
Neutral Grip Lat Pulldown212011,1031208,11,10212011,9
Pec Dec Reverse Fly2120,13012,12213012,12213512,11
DB Lateral Raise22012,732014,11,832010,8,6
Smith Machine JM Press or Ez Bar Skull Crusher250,258,1625015,1125015,14
Prime preacher curl 2601026014,1026011,7
 
Horizontal Push EmphasisWeek 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press270,7512,8270,75 / 7512,8+1 / 10,937511,9,6
Incline gymleco fly 2(Gymleco) 2514,12327.5 / 27.512,10,9 / 12,11,102309,11
Cable Lateral Raise320,25,2512,8,9325 / 2513,9, / 9,9,632013,10,10
Spider Curl (ez bar)25012,12250 / 5512+7 (slight break ~5-10 seconds),15 / 10, 925015,15
Cable Tricep Overhead Extension295,10012,82100 / 10015,9 / 12,12210012,12
 
Horizontal Pull emphasis
One Arm DB Row 2609,1126011,1026011,10
Wide Grip Lat Pulldown (Long bar)2140,14512,821458,6+1314011,9+1,7
Seated Cable Row (wide neutral grip handle)29510,929511,11210010,11
DB Lateral Raise31518,1331518,11,1131515,6,13
Triceps Extension (Cable)210012,12310512,10,113100,110,11012,11,9
DB Hammer Curl227.5,32.512,7330,15,158,12,123309,9,9
 
Vertical Push Emphasis
Incline DB Press24/fail245,5012,835010,9,8
Cable Fly215 to 2023517,152(Pin on C and 8) 35,4020,16
Overhead Press (barbell or machine)24/fail3(Standing gymleco) Total Plate Weight 5010,11,63Gymleco 5012,10,6
Single Arm Cable Lateral Raise24/fail23/fail220,2512,8
Single Arm Cable Triceps Pushdown212 to 152(Handle) 4016,12340,40,3017,7,9
Cable Drag Curl212 to 1523515,12337.5,40,4015,12,10
 
Ham/Glute Emphasis
DB Romanian Deadlift 25010,12250,5512,1235512,10,8
Leg Press2230,25012,103230,250,12,12,8325013,12,9
Seated Leg Curl215016,13215016,11215015,11+1
Walking Lunges21015,1421515,1521519,16
Abs/ Calves215 to 20215 to 20215 to 20
 
Vertical Pull Emphasis
Cable Pull Over29015,13290,10015,15,133100,110,11012,10,9311018,13,12
Neutral Grip Lat Pulldown212011,1031208,11,10212011,9212012,10
Pec Dec Reverse Fly2120,13012,12213012,12213512,11214012,10
DB Lateral Raise22012,732014,11,832010,8,631/fail
Smith Machine JM Press or Ez Bar Skull Crusher250,258,1625015,1125015,1425016,14
Prime preacher curl 2601026014,1026011,726015,11
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Quad emphasis
Pendulum Squat24512,12245,5512,112509,935010,10,12
Leg Extensions2135,14012,123140,150,16012,12,103160,160,16510,12,8316510,9,8
Walking Lunges21015,1331013,12,10312.515,12,10312.510,13,8
Seated leg curl215512,102155,16012,103(Laying) 130,130,1408,12,73160,170,17012,10,7
Calves/abs215 to 20215 to 20315 to 20315 to 20
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Horizontal Pull emphasis
One Arm DB Row 2609,1126011,1026011,1036010,10,7
Wide Grip Lat Pulldown (Long bar)2140,14512,821458,6+1314011,9+1,7314010,10,8.5
Seated Cable Row (wide neutral grip handle)29510,929511,11210010,11210010.5,11,12
DB Lateral Raise31518,1331518,11,1131515,6,1331515,13,11
Triceps Extension (Cable)210012,12310512,10,113100,110,11012,11,9311015,11,9
DB Hammer Curl227.5,32.512,7330,15,158,12,123309,9,93309,10,7
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Vertical Push Emphasis
Incline DB Press24/fail245,5012,835010,9,835012,9,9
Cable Fly215 to 2023517,152(Pin on C and 8) 35,4020,163(C,8)4015,12,15
Overhead Press (barbell or machine)24/fail3(Standing gymleco) Total Plate Weight 5010,11,63Gymleco 5012,10,63Gymleco 5012,7,6
Single Arm Cable Lateral Raise24/fail23/fail220,2512,83259,9,7
Single Arm Cable Triceps Pushdown212 to 152(Handle) 4016,12340,40,3017,7,934018,12,8
Cable Drag Curl212 to 1523515,12337.5,40,4015,12,103(DB Curl)309,8,7
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Vertical Pull Emphasis
Cable Pull Over29015,13290,10015,15,133100,110,11012,10,9311018,13,12360 (gymleco lat pull-down section)18,16,13
Neutral Grip Lat Pulldown212011,1031208,11,10212011,9212012,10312014,12,9
Pec Dec Reverse Fly2120,13012,12213012,12213512,11214012,10314012,12,9
DB Lateral Raise22012,732014,11,832010,8,631/failG2030;12,16,22,27,30
Smith Machine JM Press or Ez Bar Skull Crusher250,258,1625015,1125015,1425016,14G5035;15,22,35
Prime preacher curl 2601026014,1026011,726015,1136011,5,13
 
Horizontal Push EmphasisWeek 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press270,7512,8270,75 / 7512,8+1 / 10,937511,9,6370,70;45,45(seated hammer strength)7,(4;5)747511,8,8,5
Incline gymleco fly 2(Gymleco) 2514,12327.5 / 27.512,10,9 / 12,11,102309,11330,30,259,7,833013,10,8
Cable Lateral Raise320,25,2512,8,9325 / 2513,9, / 9,9,632013,10,1032014,11,113(FM)13,10,1010,14,11
Spider Curl (ez bar)25012,12250 / 5512+7 (slight break ~5-10 seconds),15 / 10, 925015,1524020,20355,55,4515,10,15
Cable Tricep Overhead Extension295,10012,82100 / 10015,9 / 12,12210012,12210013,1139515,13,10
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Quad emphasis
Pendulum Squat24512,12245,5512,112509,935010,10,123(Arsenal)50,50,459,7,6
Leg Extensions2135,14012,123140,150,16012,12,103160,160,16510,12,8316510,9,84(Atlantis)150,150,155,15510,12,10,8
Walking Lunges21015,1331013,12,10312.515,12,10312.510,13,841212,11,12,8
Seated leg curl215512,102155,16012,103(Laying) 130,130,1408,12,73160,170,17012,10,74(Atlantis)13010,8,8,
Calves/abs215 to 20215 to 20315 to 20315 to 20315 to 20
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Horizontal Pull emphasis
One Arm DB Row 2609,1126011,1026011,1036010,10,736012,12,9
Wide Grip Lat Pulldown (Long bar)2140,14512,821458,6+1314011,9+1,7314010,10,8.5314012,10,10
Seated Cable Row (wide neutral grip handle)29510,929511,11210010,11210010.5,11,12310010,12,9
DB Lateral Raise31518,1331518,11,1131515,6,1331515,13,11315 to 20
Triceps Extension (Cable)210012,12310512,10,113100,110,11012,11,9311015,11,9312012,9.5,8
DB Hammer Curl227.5,32.512,7330,15,158,12,123309,9,93309,10,733012,9,8
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Vertical Push Emphasis
Incline DB Press24/fail245,5012,835010,9,835012,9,935012,12,10
Cable Fly215 to 2023517,152(Pin on C and 8) 35,4020,163(C,8)4015,12,1544012,9,8,11
Overhead Press (barbell or machine)24/fail3(Standing gymleco) Total Plate Weight 5010,11,63Gymleco 5012,10,63Gymleco 5012,7,63508,6+4,5+1
Single Arm Cable Lateral Raise24/fail23/fail220,2512,83259,9,732010,8,6
Single Arm Cable Triceps Pushdown212 to 152(Handle) 4016,12340,40,3017,7,934018,12,834010
Cable Drag Curl212 to 1523515,12337.5,40,4015,12,103(DB Curl)309,8,7315 to 20
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Vertical Push Emphasis
Incline DB Press24/fail245,5012,835010,9,835012,9,935012,12,10
Cable Fly215 to 2023517,152(Pin on C and 8) 35,4020,163(C,8)4015,12,1544012,9,8,11
Overhead Press (barbell or machine)24/fail3(Standing gymleco) Total Plate Weight 5010,11,63Gymleco 5012,10,63Gymleco 5012,7,63508,6+4,5+1
Single Arm Cable Lateral Raise24/fail23/fail220,2512,83259,9,732010,8,6
Single Arm Cable Triceps Pushdown212 to 152(Handle) 4016,12340,40,3017,7,934018,12,834010
Cable Drag Curl212 to 1523515,12337.5,40,4015,12,103(DB Curl)309,8,7315 to 20
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Ham/Glute Emphasis
DB Romanian Deadlift 25010,12250,5512,1235512,10,835512,11,835512,12,8
Leg Press2230,25012,103230,250,12,12,8325013,12,9325013,12,10325012,11,
Seated Leg Curl215016,13215016,11215015,11+1215015,10315015,13,10
Walking Lunges21015,1421515,1521519,1631519,16,1031515,9,
Abs/ Calves215 to 20215 to 20215 to 20215 to 20315 to 20
 
Horizontal Push EmphasisWeek 1 / Week 2
Hammer Strength Bench Press or Machine Chest Press270,7512,8270,75 / 7512,8+1 / 10,937511,9,6370,70;45,45(seated hammer strength)7,(4;5)747511,8,8,537511,9,7
Incline gymleco fly 2(Gymleco) 2514,12327.5 / 27.512,10,9 / 12,11,102309,11330,30,259,7,833013,10,833013,12,10
Cable Lateral Raise320,25,2512,8,9325 / 2513,9, / 9,9,632013,10,1032014,11,113(FM)13,10,1010,14,113(FM)1313,9,6
Spider Curl (ez bar)25012,12250 / 5512+7 (slight break ~5-10 seconds),15 / 10, 925015,1524020,20355,55,4515,10,1525512,11
Cable Tricep Overhead Extension295,10012,82100 / 10015,9 / 12,12210012,12210013,1139515,13,1029516,10
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Horizontal Pull emphasis
One Arm DB Row 2609,1126011,1026011,1036010,10,736012,12,9652.514,14,10,13,12,9
Wide Grip Lat Pulldown (Long bar)2140,14512,821458,6+1314011,9+1,7314010,10,8.5314012,10,10XXX
Seated Cable Row (wide neutral grip handle)29510,929511,11210010,11210010.5,11,12310010,12,92 Sub w/ Reverse Fly12.5,17.520,15
DB Lateral Raise31518,1331518,11,1131515,6,1331515,13,11315 to 2031520,15,7
Triceps Extension (Cable)210012,12310512,10,113100,110,11012,11,9311015,11,9312012,9.5,83 Sub w/ DB Skullcrushers30,25,256,9,8
DB Hammer Curl227.5,32.512,7330,15,158,12,123309,9,93309,10,733012,9,833012,11,7
 
Recently moved to 600 carb, 4000 calorie diet because the scale wouldn’t budge much at my previous intake. Right now I’m around 196 and can definitely feel an increase of energy at the gym the past few weeks. I think my traps have also started to grow a bit more as well.
 

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Dustin07 said:
so far carbs are the best supplement I've ever taken
Click to expand...
It’s been tough figuring out how much I need to build muscle effectively. I wasn’t expecting to have to eat this amount of carbs and calories at my weight and height to start gaining again at a decent pace.
 
G34RS said:
It’s been tough figuring out how much I need to build muscle effectively. I wasn’t expecting to have to eat this amount of carbs and calories at my weight and height to start gaining again at a decent pace.
Click to expand...

600 carbs is a shitload, that's for sure. I recall Layne being up to 400+ and a natural xfit buddy of mine who was INCREDIBLY conditioned and strong, averaged 400-500. I'm only in the 200 neighborhood but I've been sorta fixing my nutrition for the past 6 months. so far I've been able to add about 1k calories per day without gaining weight so while I don't think I'd ever hit 600 without putting on some chunk, 300+ might be achievable.

hard to choke down 600g of cho though when you still have some protein and fats to find lol
 
Dustin07 said:
600 carbs is a shitload, that's for sure. I recall Layne being up to 400+ and a natural xfit buddy of mine who was INCREDIBLY conditioned and strong, averaged 400-500. I'm only in the 200 neighborhood but I've been sorta fixing my nutrition for the past 6 months. so far I've been able to add about 1k calories per day without gaining weight so while I don't think I'd ever hit 600 without putting on some chunk, 300+ might be achievable.

hard to choke down 600g of cho though when you still have some protein and fats to find lol
Click to expand...
Intrawork out carbs have made a big difference. That hour or so of working out, plus driving home allows for a decent amount of time to digest and be ready to eat again fairly soon.
 
ahhh yeah I hadn't thought of that. years ago I used to throw some dextrose into my pwo or intra, but I haven't in a long time. I keep meaning to!
 
Dustin07 said:
ahhh yeah I hadn't thought of that. years ago I used to throw some dextrose into my pwo or intra, but I haven't in a long time. I keep meaning to!
Click to expand...
I’ve been using Karbolyn. It took me a while to find some though. The major supplement chains we’re almost always sold out, but a local chain that I get stuff at occasionally had tons of it.
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Vertical Push Emphasis
Incline DB Press24/fail245,5012,835010,9,835012,9,935012,12,1035012,12,11
Cable Fly215 to 2023517,152(Pin on C and 8) 35,4020,163(C,8)4015,12,1544012,9,8,113 Sub w/ Incline DB Fly17.5,20,2515,20,15
Overhead Press (barbell or machine)24/fail3(Standing gymleco) Total Plate Weight 5010,11,63Gymleco 5012,10,63Gymleco 5012,7,63508,6+4,5+13 Sub w/ DB Shoulder Press25,25,1516,8,17
Single Arm Cable Lateral Raise24/fail23/fail220,2512,83259,9,732010,8,63 Sub w/ DB Lat Raise1517,19,12
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Vertical Pull Emphasis
Cable Pull Over29015,13290,10015,15,133100,110,11012,10,9311018,13,12360 (gymleco lat pull-down section)18,16,13Seated cable Row (Narrow Underhand Mag grip)3100,11012,10,103110,115,12012,12,8
Neutral Grip Lat Pulldown212011,1031208,11,10212011,9212012,10312014,12,9Single Arm Nautilus Lat Pull-down 2708,92120,13012,11
Pec Dec Reverse Fly2120,13012,12213012,12213512,11214012,10314012,12,9Chest supported reverse fly G12.540;18,30,402140,15012,11
DB Lateral Raise22012,732014,11,832010,8,631/failG2030;12,16,22,27,30Machine lateral raise Myomatch12.516,10;163half of last cycle
Smith Machine JM Press or Ez Bar Skull Crusher250,258,1625015,1125015,1425016,14G5035;15,22,35Cable crossover Tricep extension215 to 2025015,12
Prime preacher curl 2601026014,1026011,726015,1136011,5,13Front double bicep curl 215 to 202110 (Prime old ver.)12,11
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Quad emphasis
Pendulum Squat24512,12245,5512,112509,935010,10,123(Arsenal)50,50,459,7,635010,10,2 (Paramount)25,155,6
Leg Extensions2135,14012,123140,150,16012,12,103160,160,16510,12,8316510,9,84(Atlantis)150,150,155,15510,12,10,8345 (prime),5010,12,16316510,10,8
Walking Lunges21015,1331013,12,10312.515,12,10312.510,13,841212,11,12,83half of last cycle3158,8,6
Seated leg curl215512,102155,16012,103(Laying) 130,130,1408,12,73160,170,17012,10,74(Atlantis)13010,8,8,3half of last cycle3 (Laying)13010,10,6
Calves/abs215 to 20215 to 20315 to 20315 to 20315 to 203half of last cycle3
 
SetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightRepsSetsWeightReps
Horizontal Pull emphasis
One Arm DB Row 2609,1126011,1026011,1036010,10,736012,12,9652.514,14,10,13,12,926012,12
Wide Grip Lat Pulldown (Long bar)2140,14512,821458,6+1314011,9+1,7314010,10,8.5314012,10,10XXX31409,10,9
Seated Cable Row (wide neutral grip handle)29510,929511,11210010,11210010.5,11,12310010,12,92 Sub w/ Reverse Fly12.5,17.520,152100,11012,8
DB Lateral Raise31518,1331518,11,1131515,6,1331515,13,11315 to 2031520,15,731520,12,12
Triceps Extension (Cable)210012,12310512,10,113100,110,11012,11,9311015,11,9312012,9.5,83 Sub w/ DB Skullcrushers30,25,256,9,8312010,10,6
DB Hammer Curl227.5,32.512,7330,15,158,12,123309,9,93309,10,733012,9,833012,11,733011,9,8
 
The past few days I’ve been managing to wake up at 200 lbs pretty consistently. I think maybe there’s a couple pounds of water weight, but I’m fairly certain a decent amount is actual mass. Definitely the biggest I’ve looked without a workout pump.
 

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