Aug 2/2025 - Saturday
Bench Press - 125x2x5, 110x2x10
45 incline dumbbell Bench press - 75x2x12
triceps pushdowns - 60x3x12
chest supported rows - 180x3x12
pec deck - 110x2x12
side raises on machine - 60x2x12
db preacher curl 20x2x12
Aug 3/2025 - sunday
SSB squat - 218x2x4
BB RDL - 225x2x6
Leg press - 3P x2x8
Lying hamstring curls - 88x2x12
single leg leg extensions - 55x2x12
Smith machine side bends 50x2x12 - these really hurt the day after
Aug 4/2025 - Monday
Bench Press - 150x1, 135x5, 130x2x7
Flat machine bench press hard one - 180x3x12
triceps pushdowns - 70x3x12
pec deck - 110x3x12
cable single arm rows - 70x3x12
lat pulldowns single arm - 70x3x12
Aug 6/2025 - Wednesday
Bench Press - 140x4x3, 150x1
Standing Press - 130x2x8
lat pulldowns - 130x3x12
chest supported rows - 170x3x12
triceps pushdowns - 70x3x12
side raises on machine - 70x3x12
DB one are preacher curls - 20x3x12
Aug 7/2025 - Thursday
SSB Squat - 258x1, 208x2x6
Hip thrusts 90x2x10
leg extensions - 120x3x12
seated hamstring curls - 77x3x12
Aug 9/2025 - Saturday
Bench Press - 135x2x5, 120x2x10
Low incline DB Bench - 85x2x12
triceps pushdowns - 70x3x12
t bar rows - 100x3x12
pec deck - 110x12, 120x12
lateral raises on machine - 80x2x12
DB curls 25x2x12
Aug 10/2025 - Sunday
SSB Squat - 238x2x4
BB RDL - 225x2x6
leg press - 3p+25x2x8
lying hamstring curls - 99x2x12
single leg leg extensions - 65x2x12
smith machine side bends - 70x2x12
Aug 11/2025 - Monday
Bench Press - 160x1, 145x5, 135x2x7
Flat machine Bench - 200x3x12
Triceps pushdowns - 70x3x12
Pec Deck - 120x3x12
Cable single arm row - 75x3x12
Cable single arm lat pull - 75x3x12
Aug 13/2025 - Wednesday
Bench Press - 150x4x3, 160x1
BB standing Press - 135x2x8
Lat pulldowns - 135x3x12
BB chest supported rows - 145x3x12
Triceps pushdowns - 70x3x12
machine lateral raises - 80x3x12
DB curls preacher curls - 20x3x12
Aug 14/2025 - Thursday
SSB Squat - 268x1, 218x2x6
Hip thrusts - 110x2x10
Leg extensions - 125x3x12
Seated hamstring curls - 77x3x12
Aug 16/2025 - Saturday
Bench Press - 140x2x5, 120x2x10
Low incline DB Bench Press - 90x2x12
Triceps pushdowns - 70x3x12
T bar rows - 100x3x12
pec deck - 120x2x12
lateral raises on macine - 90x2x12
DB preacher curls one arm - 25x2x12
Aug 17/2025 - Sunday
SSB squat - 248x2x4
BB RDL - 245x2x6
leg press - 4p x 2x8
lying hamstring curls - 99x2x12
SL leg extensions - 70x2x12
smith machine side bends - 80x2x12
Aug 18/2025 - Monday
Bench Press
170x1
150x5
145x2x7
felt off today, could have been the bench I was using was different
Flat machine Bench Press
205x3x12
these do get hard. also so weak of the bottom
Triceps pushdowns
70x2x12
80x12
Pec Deck
120x2x12
130x12
cable single arm rows
80x3x12
cable single arm lat pull
80x3x12
exhausting workout with these 12 rep rows.
Aug 20/2025 - Wednesday
Bench Press
160x4x3
170x1
felt better today, maybe wasn’t pausing long enough
BB standing Press
145x2x8
Lat pulldowns
145x3x12
Chest supported BB rows
145x3x12 - these felt a lot better then last week. same weight
Triceps pushdowns
75x3x12
Lateral raises on machine
90x3x12
DB preacher curls one are
25x3x12
Aug 21/2025 - Thursday - morning session
SSB Squat
268x1
218x2x6
hip thrusts
2 plates x 2 x 10
leg extensions
130x3x12
leg curls seated
77x3x12
Aug 23/2025 - Saturday
Bench Press
155x2x5
125x2x10
low incline dumbbell bench press
95x2x12
Triceps pushdowns
80x3x12
T bar rows
110x3x12
Pec deck
130x2x12
Lateral shoulder raises on machine
100x2x12
DB curls one arm preacher
25x2x12
Aug 24/2025 - Sunday
SSB squat
stretch
45x5
135x5
225x2
258x2x4 - hard and feeling the hip again
BB romanian deadlifts
135x5
225x2
265x6
265x6 - felt good considering
Leg Press
3p x5
4p+25x2x8 - when I do these full rom it hurts my hip. going to have to do these partial
Lying hamstring curls
99x2x12
Single leg leg extensions
70x2x12
Smith machine side bends
90x2x12
Aug 25/2025 - Monday - WEEK 1 DE Load
Bench Press
135x5
225x2
315x1
275x4
265x6
265x6
Flat machine Bench Press
140x3x12
Triceps pushdowns
50x3x12
pec deck
90x3x12
Cable single arm row
50x3x12
cable single arm lat pulldown
50x3x12
Aug 27/2025 - Wednesday - WEEK 1 DE Load
Bench Press - kg
70x5
120x3
120x3
120x3
120x3
130x1
BB standing press
95x2x8
Lat pulldowns
115x3x12
Chest supported rows BB
115x3x12
Triceps pushdowns
50x3x12
Machine lateral raises
60x3x12
DB preacher curls
17.5x3x12
Aug 28/2025 - Thursday - Week 1 De Load
Morning session
SSB Squats
58x5
148x2
198x1
148x2x5
Hip Thrusts
90x10
90x10
Leg extensions
99x3x12
seated hamstring curls
77x3x12
Aug 28/2025 - Saturday - Week 1 De Load
after work
Bench Press - kg
70x5
110x5
110x5
100x9
100x9
slight incline DB bench press
60x12
60x12
Triceps pushdowns
50x12
50x12
50x12
Pec Deck
90x12
90x12
T bar rows
70x12
70x12
70x12
lateral raises
60x12
60x12
DB curls preacher
17.5x12
17.5x12
How did you hurt you hip? Ever thought about using a pair of squat briefs in order to be able to squat comfortably and also let the hip heal?
just the way I am. since I was a teenager I had hip pain from excessive bending or walking.
Aug 29/2025 - Sunday - Week 1 De Load
SSB squat
196x4
196x4
BB RDL
185X6
185X6
Leg press
270x8
270x8
lying hamstring curls
88x12
88x12
SL leg extensions
55x12
55x12
Smith machine side bends
50x12
50x12
Sept 1/2025 - Monday
Workout at gym across down
Bench Press - KG
70x5
120x2
160x1
150x4
140x6
140x6
All machine are the ones at STRENGTH LAB
machine bench
200x3x12
Triceps pushdowns
100x12
110x12
120x12
cable flys
40x12
50x12
60x12
Cable rows one arm
60x12
60x12
70x12
cable pulldowns one arm
70x3x12
Sept 3/2025 - Wednesday
Bench Press - KG
70x5
120x2
145x3
145x3
145x3
145x3
160x1
Press overhead standing
135x8
135x8
Lat pulldowns
135x12
135x12
135x12
chest supported rows - diff machine
130x12
130x12
130x12
triceps pushdowns
70x12
70x12
70x12
lateral raises on machine
90x12
90x12
90x12
DB preacher curls
20x3x12
Sept 4/2025 - Thursday
Morning workout
SSB Squat
58x5
148x5
238x1
248x1
208x5
208x5
Hip thrusts
90x5
180x10
180x10
Leg extensions
130x3x12
leg curls on machine
77x3x12
haven’t been posting. going to start again. nothing special happening. a little sick the last few days but no fever. back today after a De load.
gunna move bench grip out 1 finger. doing my bench at home and assistance at the gym.
Today workout
warm up, band stretch 2x12, rotor cuff band 2x12, push ups 2x10.
Bench Press
60x5
100x2
140x1
160x1
150x3
140x5
140x5