5/29/24

Facepulls: 2x80x12
Y raises: 30x7, 3x12x22.5
Behind the back raises: 22.5x11, 12, 8
Incline DB bench: 40x10, 12, 12, 12
Reverse flies: 22.5x12, 12, 8, 8
Tricep overhead extension: 82.5x10, 10, 8, 7
Pec deck: 160x17, 10, 8
Dip machine: 140x15, 12, 12
Calf raises on squat machine: 50x18, 15, 13, 13

Elliptical: 15 minutes (140 average HR)

Decided to super set reverse flies with overhead tricep extensions. This seems like a decent time saver and I don't think performance on either lift dropped off too significantly.

5/30/24

Mag grip lat pulldown: 135x15, 12+3, 12+3, 10+5
Bayesian curls: 30x15, 40x15, 12+4, 11+5
Seated plate loaded row: 2 pps x 17, 13, 12, 10
Seated cable row: 150x13, 9, 9
Lat prayers: 90x13, 10, 8, 60x10
DB curls: 20x20, 15, 13

Felt kind of sluggish in the gym today, especially on my initial lifts, but I grinded through. I really like the seated plate loaded row (similar to this: https://fitnessprogramer.com/exercis...ed-seated-row/) with an overhand grip. I get a good stretch and pump. I think I'm going to drop the chest supported t-bar row for a couple weeks and use this machine instead.

5/31/24

Lying leg curls: 90x11, 95x10, 9, 9
Adductors: 85x30, 115x12, 13, 13
Hack squat: 3x10x205
BSS: 150x10, 8
Back extensions: 8, 10, 10

Elliptical 30 minutes (136 average HR)

I was planning on doing leg extensions but my quads were absolutely cooked after split squats, so decided to do some light back extensions instead.

6/1/24

Pec deck: 3x12x160
Behind the back raises: 20x15, 13, 12
Y raises: 3x10x22.5
Cable press: 52.5x8, 72.5x6, 102.5x10, 6, 82.5x10
Overhead tricep extension: 82.5x16, 12, 9, 8
Reverse flies: 32.5x7, 22.5x13, 13, 8
Calf raises on squat machine: 70x18, 15, 13

Basketball: ~45 minutes

6/3/24

Assisted pull ups: warm up
Seated unilateral calf raise: 2x15x50
Seated plate loaded row: 2 pps x 20, 15, 13, 11, 13
Mag grip lat pulldown: 140x10, 10, 10, 8
Seated cable row: 180x6, 2x16x120
Bayesian curls: 40x12, 10, 12, 9+6
Hanging leg raises: 15, 10, 10

6/4/24

Prone leg curls: 80x6, 100x10, 10, 7
Adductors: 85x20, 115x17, 15, 15
Hack squat: 185x5, 3x8x225
BSS: 2x10x155
Leg extensions: 120x4, 10, 10, 10

Elliptical 20 minutes (135 average HR)

Hack squats were hard and split squats were really hard. Pretty sure I had 0 or 1 RIR. The one good thing I did on second set of split squats was rest ~15-20 seconds between legs, which I should be doing more often. I needed to take a full 5 minutes before I could even attempt light leg extensions.

6/5/24

Face pulls: 2x16x50
Y raises: 22.5x13, 13, 10+3
Behind the back raises: 3x10x22.5
Pec deck: 165x15, 10, 8+2, 6
Incline (30°) Smith bench: 135x10, 12, 12, 10
Dip machine: 140x10, 10, 12
Tricep rope overhead extension: 85x10, 7, 75x10, 8
Calf raises on squat machine: 70x21, 15, 12, 12

DB benches were all occupied so I tried smith machine bench for what may be the first time ever. I remember when I used to think that using the smith machine was the worst piece of equipment in the gym and anyone who used it was an idiot who didn't know what they were doing. Oh how times have changed.

I liked it but any type of barbell bench has historically bothered my shoulders, so I probably won't stick with it. Incline DB bench feels good and never seems to bother me, so I'm not inclined to switch simply for variation's sake.

6/6/24

Assisted pull ups: warm up
Seated plate loaded row: 200 (2 plates +10 per side) x 17, 13, 12, 12, 11
Close grip lat pulldown: 140x10, 7+2, 8+3 partials
Incline DB curls: 3x12x20
Chest supported t-bar row: 90x12, 10, 8
Reverse flies: 20x13, 10
Bayesian curls: 40x16, 13, 10, 9
Ab wheel: 12, 12, 8

Elliptical: 23 minutes (129 average HR)

6/7/24

Seated leg curls: 100x8, 130x12, 10, 12, 12
Adductors: 85x32, 115x17, 15, 16
Leg press: 3 pps x 12, 4 pps x 20, 4 plates + 25 ps x 10, 10, 13
Leg extensions: 165x15, 12, 11, 10
Back extensions: 3x10x +45

Elliptical 23 minutes (127 average HR)

Fine although I could have pushed a little harder on leg press, as evidenced by my last set in which I increased the reps. Hack squat is definitely superior imo but I decided to switch it up today. I also skipped split squats because I wanted a break from them.