Aug 25/2024 - Sunday
SCG Bench Press - lbs
25 push ups
25 push ups
135x5
225x2
315x1
335x1
365x1
330x4x4
Press - lbs
45x10
135x2
155x1
175x1
190x1
162.5x4x5
T bar rows - lbs
45x5
90x5
135x5
150x5x5
Aug 26/2024 - Monday
HB Squat - with flat shoes - slight pause at bottom - lbs
195x4x4
Hack squat - lbs
90x4
180x4
230x2x4
Ab wheel stuff
DATA Day 2
Morning weight = 98.6
after gym weight = 99.2
time of workout = 6:00-8:20
Stress = medium
Out of Batteries for V tracker
Bench Press - KG
25 push ups
25 push ups
70x5
120x2
150x1
160x1
172.5x1
155x4x4
Incline Bench Press - lbs
135x5
225x2
265x1
285x1
245x4x5
Chins
x5
30lbs x5x5
Aug 30/2024 - Friday
SCG Bench Press - KG
25 push ups
25 push ups
70x5
120x2
150x1
165x1
152.5x4x4
Press - lbs
45x10
135x2
175x1
190x1
165x4x5
HB Squat - oly shoes - lbs
135x4
185x2
205x4x4
DATA Day 3
Morning weight = 99.3
After gym weight = 100.3
time of workout = 10:00 - 12:30 at home in morning
Stress = medium
Home workout. V tracker working
Bench Press - KG
25 push ups
25 push ups
60x5
100x3
140x1
160x1
172.5x1 @ 1.48
157.5x3x4 @ 1.49-1.82
Press
60x5
70x3x5
Chins
x5
30lbs x 3x5
HB squat slight pause
60x4
80x2
95x4
95x4
Sept 4/2024 - Wednesday
Seated machine shoulder press - lbs
90x5
180x5
Lat pulldowns - lbs
160x12
Pendulum squat - lbs
45x3x10
Sept 6/2024 - Friday
Pendulum squat - lbs
45x10
70x10
70x10
Dips
3x12
t rows
2px3x12
Sept 9/2024 - Monday
HB Squat - lbs
45x4
135x4
185x2
195x4
195x4
195x4 @ 6-7
Chins
0x5
10lbs x4x5 @ 6-7
Pendulum squat - lbs
45x10
90x10
Strict curls - lbs
70x10
70x10 @ 5-6
gripper x22, x11, x11, x11
ab wheel from knees
3x10
Sept 11/2024 - Wednesday
Morning
Bench Press
60x5
100x3
130x1
140x5
145x5
150x5@7.5
145x5
Evening workout
Machine shoulder press - lbs
150x8
160x8
170x8 @ <6
160x8
160x8
T bar rows chest supported - lbs
45x8
90x8
135x8
135x8
138x8
90x17
MDBX - lbs
90x12
90x12
Machine curls - lbs
70x10
70x10
Sept 13/2024 - Friday
Morning
Bench Press
60x5
100x3
140x1
150x3
155x3
160x3 @ 7
155x3
Evening
Dips - lbs
0x15
25x10
35x10
45x10
55x10
65x10
Pec Deck - kg
60x10
60x10
60x10 @ 8-9
Triceps pushdowns
80x10
80x10
80x10
Gripper
x30
x15
x15
x15
Sept 14/2024 - Saturday
HB Squat - lbs
45x5
135x4
185x2
205x4
205x4
205x4
Hack squat - lbs
90x5
180x10
Lat pulldowns - lbs
190x8
190x8
190x8
190x8
Preacher dumbbell curls - lbs
20x10
20x10
20x10
ab wheel from knees
x10
x10
x10
Sept 15/2024 - Sunday
TEST DAY
Bench Press
60x5
100x3
140x1
160x1 - 1.06 seconds
170x1 - 1.39 seconds
172.5x1 - 1.38 seconds
145x5 - 1.29 seconds
155x3 - 1.27 seconds
Ring Finger WG bench Press
135x5
140x5
145x5
140x5
about same speed as normal bench but defiantly feel it harder coming off the chest.
Dumbbell flat flys - lbs
35x12
35x12
35x12
Feet elevated CG push ups
x30
x30
1 Like
Sept 16/2024 - Monday
HB Squat - lbs
45x5
135x4
185x2
215x4
215x4
215x4
pendulum squat - lbs
45x5
90x2
100x10
Chins - lbs
0x5
15x5x5
Strict curls - lbs
80x2x10
one handed bb curls with 135lb
20 seconds
10 seconds
10 seconds
10 seconds
1 Like
Sept 17/2024 - Tuesday
After work at gym opposed to tomorrow morning. had a bad sleep and anxiety last night.
Bench Press
25 push ups
25 push ups
70x5
120x2
142.5x5
147.5x5
152.5x5 @ 7
147.5x5
1 Like
Sept 18/2024 - Wednesday
Machine shoulder press
90x8
140x5
160x8
170x8
180x8 @ 7
170x8
170x8
T bar chest supported Rows
45x8
90x8
145x8
145x8
145x8
90x20
MDBX
100x12
100x12
Machine curls
80x10
80x10
Ab wheel from knees
3x10
2 Likes
Sept 20/2024 - Friday
Morning
Bench Press
60x5
100x3
140x1
155x3
160x3
165x3 @ 8.5
160x3
Evening workout
Dips - lbs
55x10
65x10
75x10
80x10
70x10
Pec deck - KG
60x3x10
Triceps pushdowns - lbs
100x3x10
one handed BB holds with 135lbs
26 seconds
13
13
13
2 Likes
Sept 21/2024 - Saturday
HB Squat - lbs
45x5
135x4
185x2
215x3x4
Hack squat - lbs
90x5
180x2
190x10
Lat pulldowns - lbs
200x4x8
one arm preacher db curl - lbs
25x3x10
ab wheel from knees
3x10
2 Likes
Sept 22/2024 - Sunday
TEST DAY
Bench Press
60x5
100x3
140x1
160x1 - 1.04
170x1 - 1.23
172.5 - 1.41
172.5 - 1.44
145x5 - 1.16
155x3 - 1.05
Ring finger Bench Press
140x5
145x5
150x5 @ 8
145x5
Dumbbell flat flys - lbs
35x12
35x12
35x12
Feet elevated CG push ups
x30
x30
2 Likes
Sept 23/2024 - Monday
POUNDS
HB squat
45x4
135x4
185x2
225x3x4
Pendulum squat
45x5
90x2
110x10
Chins
0x5
25x5x5
strict curls
80x11
80x11
one arm bb holds with 135lbs
26 seconds
13 seconds
2 Likes
Sept 25/2024 - Wednesday
Morning
Bench Press
60x5
100x3
140x1
147.5x5
152.5x5
157.5x5 @ 8.5
152.5x5
evening session
Machine shoulder press - lbs
90x8
140x3
170x8
180x8
190x8 @ 8
180x8
180x8
T bar rows - lbs
45x8
90x8
135x2
155x8
155x8
155x8
90x24
MDBX - lbs
110x12
110x12
machine curls - lbs
85x10
85x10
ab wheel from knees
3x10
2 Likes