Aug 23: lower

Hack squat:
3.5p x16, 14, 12

Seated leg curl:
230x12, 9, 8

Bulgarian SM squat:
135x 12, 10

Plate loaded hip thrust;
3p x14, 12, 10

Stairclimber

Broadly, what’s the breakdown of the different typologies of your clients …m/f, beginner/int/adv, strength/weight loss/sports goals/cardio or w/e?

I’ve always been interested in this but have never asked anyone

When I was at my last gym in the DC area, it was all over the place. A lot of middle aged parents and executives, some young athletes, some powerlifters, etc. It was a high end gym with pricey training sessions so a lot of wealthy people. Since I left there and moved to Texas I still train most of those clients and it’s mostly the busy parents and executives that I still work with online. With in- person training at a gym you have to be ready to train anyone. With online training you are supposed to specialize in a niche so I have mostly advertised to busy parents bc I am one myself and they are often the people that really need help.

Here is my online training website: https://www.bischoff-pt.com/

And my IG: https://www.instagram.com/bischoffpt...&utm_source=qr

Aug 26:

Machine chest press:
170x12, 9, 8

Cable row:
200x 11, 9, 8

Machine shoulder press:
130x 12, 12, 11

Chest supported SA pull-down:
120x10x3

Preacher curl:
2.5p x12, 10, 9

Pressdowns
Machine lateral raise

interesting and thanks. will have a look at the links

Aug 27: lower

Did 2 sets on everything today because I won’t be taking a rest day tomorrow and going to try to lift upper tomorrow and lower Thursday. Haven’t lifted 4 days in a row in forever but we have an early flight Friday to the beach so trying to squeeze everything in. Hoping that lowering the volume will help a little

RDL:
285x 14, 10

Leg press:
4.5p x20, 16

Back ext:
45x15, 12

Leg ext:
240x 11, 9

Calf raises
Stairclimber

Aug 28: upper

Db chest press:
90x13, 10

Chin-ups:
15, 12

Incline SM press:
155x15, 12

Machine row:
140x14, 12

Crossbody tri ext
Incline cable curl
RDF

Aug 29: lower

Hack squat:
3p x18, 12
Was working in with someone and prob didn’t rest long enough

Seated leg curl:
240x10, 8

Plate loaded hip thrust:
3p x14, 12

Abductor/adductor
Stairclimber

Didn’t do Bulgarians because my legs were cooked and someone was on the SM anyway

Off for the next 4 days for a beach trip

Training looking an awful lot like RPE bodybuilding style training lately, bro. Awesome work!

Yes it’s slowly shifted that direction the last few months and I think I’ve settled on the exercises and rep ranges I want to use for now. Your log and a couple Twitter fitness bros have influenced my choices as far as exercises and rep scheme. I think right now my only BB lift is RDLs. The workouts are still pretty hard with most sets close to failure but joints and everything feel great. Adding in regular cardio and cooking all my meals since I work from home has also been helpful

Sept 3: upper

Machine chest press:
175x11, 9, 8

Cable row:
200x12, 9, 8

Machine shoulder press:
140x 12, 11, 10

Single arm pull-down machine
160x12, 11, 10

Preacher curl
2.75p x12, 9, 8

Rope pressdowns
Cable lateral raise

Sept 4: lower

Sleep sucked last night so everything felt hard

RDL:
295x12, 10, 8

Leg press;
5p x17, 15, 12

Back ext:
45x18, 16, 15

Leg ext:
240x 10, 9, 8

Calf raises
Stairclimber

Sept 5: zone 2

Sept 6: upper

Db chest press:
95x12, 9, 8

Chin-ups;
Bw x15, 12, 10

High incline SM press:
155x12, 10, 9

Chest supported machine row:
150x12, 10, 10

Tate press:
35x15, 12, 12

Incline db curl
35x10, 8
30x9

Wanted to use 30s but they were being used until my last set

RDF

Sept 7: lower

Hack squat:
2.5p x15, 14, 12

Lowered my foot position to the bottom of the platform, which made it harder and isolated the quads more

Seated leg curl:
240x12, 9, 8

Bulgarian SM SS:
245x10, 8

Hip thrust:
3px 15, 12

Decline sit-up
Abductor/adductor

Bulgarian SS was 145 not 245

Sept 9: upper

Machine Chest press:
175x12, 9, 8

Cable row:
210x10, 8, 170x12

210 feels really heavy and reps getting sloppy.

Shoulder press machine:
150x12, 11, 10

Single arm pull-down machine:
170x12, 11, 10

Preacher curl:
3p x10, 9, 8

Rope pressdowns
Machine lateral raise

Sept 10: lower

Did 2 hard work sets instead of 3 on everything today. Not sure if a 3rd work set is smart or worth it since I’m cutting and won’t be putting on muscle anyway. A couple warmups and two hard sets is probably sufficient volume for now.

RDL:
305x12, 10

Leg press:
5p x18, 15

Back ext:
55x16, 15

Leg ext:
240x12, 9

Calf raises
Stairclimber

Sept 11: zone 2

Sept 12: upper

Db chest press:
100x10, 8

Wide grip Pulldowns:
170x13, 10

High incline SM press:
160x12, 10

Chest supported machine row:
160x12, 10

Tate press:
40x12, 10

Incline db curl:
30x10, 9

Facepulls

Sept 13: lower

Hack squat (feet low on the platform):
2.5p x16, 14

Seated leg curl:
245x10, 8

Bulgarian SM SS:
145x 11, 10

Plate loaded hip thrust:
3.5p x13, 10

Abductor/ adductor
Stairclimber

Sept 14: zone 2
Sept 15: interval run

Sept 16: upper

Machine chest press:
180x10, 8

Cable row:
200x10, 8

Machine shoulder press:
155x10, 9

Single arm pull-down (cable instead of machine)
160x8
150x9

Preacher curl
3p x10, 8

Rope pressdowns
cable lateral raise

Sept 17: lower

RDL:
315x12, 9

Leg press:
5p x20, 15

Back ext:
60x20, 16

Leg ext:
245x10, 8 (max weight for this leg ext)

Calf raises
Stairclimber

Sept 17: lower

RDL:
315x12, 9

Leg press:
5p x20, 15

Back ext:
60x20, 16

Leg ext:
245x10, 8 (max weight for this leg ext)

Calf raises
Stairclimber

Sept 19: upper

Db chest press:
100x10, 8

Wide grip pull-down:
175x12, 9

High incline SM press:
165x10, 9

Chest supported machine row:
165x10, 9

Crossbody tri ext
Cable curls
Cable RDF

Sept 20: lower

Hack squat (low stance):
2.75p x15, 12

Seated leg curl:
245x12, 9

I’ve maxed out this machine. Not sure what I will do next. Could just try to add reps or add weight with a small plate. Or could switch to the laying leg curl or standing unilateral. This has been one of my favorite exercises

Bulgarian SM SS:
145x12, 10

Plate loaded hip thrust:
3.5p x13, 10

Abductor/adductor
Stairclimber

Usual cardio over the weekend.

Sept 23: upper

Machine chest press:
180x10, 8

Cable row:
200x10, 8

Machine shoulder press:
155x11, 10

Single arm pull-down:
175x12, 10

Preacher curl:
3p x10, 9

Rope pressdowns
Cable lateral raise