You’re doing great and trending in the right direction ! I wouldn’t be to hung up on measurements. Go by how you look and feel. Your workout structure is spot on.
Keep it up !!!
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Thanks @Moonflower and @T-Rad ! Always appreciate your feedback and encouragement.
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September 9, 2025
Weight: 210.2 lbs
Strength Training - Chest, Shoulders, Biceps, Random Calf Raises
Cable Reverse Flies - 15x10, 25x11,9
Cable Crossbody Lateral Raises - 10x10, 20x9,8
Cable EZ Bar Curls - 40x10, 60x10, 75x7, 70x8
Machine Preacher Curls - 90x10, 120x10, 150x8,6
Machine Incline Chest Press - 100x10, 150x10, 200x10,5, 180x6
DB Lateral Raises - 20x10, 25x12,9, 20x15 (last 3 not so clean)
Standing Calf Raise Machine - 300x10, 400x10,8,6
Cardio - FAIL
Nutrition: 1805 cal, 163.6 P, 153.5, 58.7 F
- Went to a packed gym close to work at peak hours, so I had to make the best of what was available at the gym at the moment, but I think I did a good job here and still had a solid workout
- work has been insanely busy – I basically crashed after coming home and missed cardio and my last mean (egg whites with shredded cheese) which explains the low calories, protein, and fat vs. normal days
2 Likes
September 10, 2025
Weight: 209.4 lbs
Strength Training - Back, Triceps
Parallel Grip Lat Pulldowns - 80x10, 120x10, 160x8,7, 150x8
Machine High Rows - 100x10, 150x10, 180x7, 160x8
Cable V-Bar Pushdowns - 50x10, 72.5x10, 95x10,8
Seated Row Machine - 120x10, 180x10, 240x8,6
Cable Overhead Triceps Extensions - 17.5x10, 32.5x10, 30x10
Cable EZ Bar Pullovers - 30x10, 40x10, 50x10,8
Cardio - Exercise Bike: Duration - 20:23, distance - 10.11 km, resistance - 24/100
Nutrition: 1987 cal, 155.6 P, 193.0 C, 67.2 F
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long day at work, and didn’t have as much energy for this workout but overall it was ok.
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I only did 20 mins of cardio as it was at 11:30 when I finished and I just wanted to go to bed
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nutrition not as good as it could be but not terrible
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overall ok day
3 Likes
Ever consider doing barbell hyperextensions rather than RDLs ? I got that exercise from John Meadows. Really works hams, glutes and erectors, depending on the pad setting.
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Thanks @T-Rad ! I used to do GHD Back Extensions which are pretty similar, and would do them unweighted for high reps (up to 5 sets of 20) at the end of my leg days and I always liked them.
I have also tried the 45 degree back extensions like in that video but found it harder to get a good ROM on them. That said, the way John does it in that video doesn’t really require a lot of ROM either.
Will give these a shot on one of my leg days this week 
.
Fell behind on logging but no good reason for it. Will log the last three days and summarize all at once:
September 11, 2025
Weight: 209.8 lbs
Strength Training - Shoulders, Biceps
Seated DB Shoulder Press - 30x10, 50x10, 70x12,8
Cable Reverse Flies - 15x10, 25x9,7, 20x12
Cable Crossbody Laterals - 10x10, 20x9,8
Cable Front Raises - 10x10, 17.5x10,8
Machine Preacher Curls - 90x10, 120x10, 150x8,6
Cable Lean Away Curls - 12.5x10, 22.5x10, 27.5x10, 22.5x10
Machine Lateral Raises - 110x10, 125x8,6
DB Lateral Raises - 20x10, 30x10,8
Cardio - Exercise Bike: Duration - 20:25, resistance level 24/100, distance - 10.03 km
Nutrition: 2287 cal, 202.6 P, 140.0 C, 99.7 F
September 12, 2025
Weight: 210.0 lbs
Strength Training - Legs
Kneeling Leg Curls - 50x10, 75x10, 100x10
Unilateral Leg Extensions - 100x10, 130x106, 120x6
Leg Press - 180x10, 270x10, 360x10, 410x6,5
Adductor Machine - 150x10, 200x10, 250x10, 300x10
Cardio - FAIL
Nutrition: Not tracked, but generally higher in cals, carbs, and probably fat, and lower in protein (gave myself the evening off of the normal diet)
September 13, 2025
Weight: 210.2 lbs
Strength Training - Chest, Shoulders, Triceps
Incline DB Bench Press - 50x10, 70x10, 90x6,5
Seated DB Shoulder Press - 55x10, 75x12,6
Cable Reverse Flies - 15x10, 25x12,10,8
Cable Crossbody Lateral Raises - 10x10, 20x9,7
Cable Lean Away Curls - 12.5x10, 22.5x10, 27.5x8,6
Machine Preacher Curls - 90x10, 120x10, 150x8
DB Lateral Raises - 22.5x10, 30x12
Cardio - Exercise Bike: Duration - 30:03, resistance - 24/100, distance - 16.24 km
Nutrition: 2190 cal, 194.2 P, 172.4 C, 79.8 F
- sleep has been pretty bad all this week, but so far workouts have not been impacted by this. the rest of the day I have been somewhat more lethargic though, especially at work. I’ve had weeks like this before with sleep, and they resolve on their own so not worried.
- had a very good bonus shoulders and biceps day on Thursday. I love those days, shoulders are just so fun to train.
- we worked in office this Friday, so I had to go to a different gym than normal for leg day. It was insanely crowded, and the machine selection was not what I wa used to, so I couldn’t really do my normal workout. But it was still a decent session given circumstances.
- leg press at that gym had a much steeper angle, hence the lower weight used.
- had to rush on Saturday’s workout, but got the important lifts done
3 Likes
IE08, hope all is well with training and life. Looking forward to additional posts and progress.
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