Hitting Homers, Macros and PRs

Training Training Logs
341

Sumo deadlifts
195lbs 3x10

Stiff legged deadlifts
160lbs 3x10

Hip thrusts
155 3x10

Calf raise Machine 3x10

Reverse curls
60lbs 1x10
50lbs 2x10

Barbell wrist curls
60lbs 4x10

Cable Reverse curls
4x10

Dumbbell wrist curls
30lbs 4x10

342

Squats 160
3x10

Paused closed stance squats 130lbs
3x10

Leg press pin loaded (leg press machine was broken)
3x10

Leg extensions 4x10

Seated Calf raises

Fat bar reverse curls
43lbs 2x15
33lb 1x15

Fat bar wrist curls
33lbs 1x15
43lbs 2x15

Standing calf raises 3x10

343

Sumo deadlifts
190lbs 3x12

Hip thrusts
145lbs 3x12
135lbs 3x12

Ham curls 2x12
Lighter weight 2x12

Machine Calf raises 2x12
Lighter weight 2x12

Reverse curls 60lbs 2x12
50lbs (stricter form) 2x12

Barbell wrist curls
50lbs 4x12

Cable reverse curls 2x12
Lighter weight 2x12

Dumbbell wrist curls 30lbs 3x12
25lbs 1x12

344

Squats
145
3x12

Narrow stance paused squats
135 3x12

Leg press 190lbs 4x12

Leg extension
4x12

Calf raises 4x15

Neutral grip wrist curls 20lbs
4x15

Reverse wrist curls
15lbs 2x15
12.5lbs 2x15

Wrist curls
25lbs 4x15

Cable reverse curls 4x15

345

Sumo deadlifts
205 3x10

Hip thrusts 165lbs 3x10
Hip thrusts 155lbs

Calf raise machine 4x10

Hamstring curls
4x10

Barbell Reverse curls
50lbs 4x10

Cable reverse curls 2x10
Lighter weight slower reps 2x10

Barbell wrist curls 70lbs 2x10
60lbs 2x10

Dumbell wrist curls 35lbs 2x10
30lbs 2x10

346

Early morning workout. Got rid of a few exercises

Dumbbell reverse wrist curls
15lbs 4x15

Neutral grip wrist curls
25lbs 1x15 20lbs 3x15

Wrist curls 30lbs 3x15

Squats 165lbs 3x10

Leg press 210lbs 4x10
200lbs slower with pause 3x10

Leg extensions 4x10

347

Stiff legged deadlifts
155lbs 4x10

Hip thrusts 155lbs 3x12
145lbs 3x12

Hamstring curls 3x12
Lighter weight 2x12

348

Hack squats 200lbs
4x10

Leg press 205lbs 4x12
195lbs 3x12 slower constant tension

Leg extensions 4x12
Lighter, slower with pause 1x12

349

Sumo deadlifts
215lbs 3x8

Hip thrusts
195lbs 2x8
185lbs 2x8

Hamstring curls
2x10
Lighter weight 2x10

Neutral grip Seated rows
2x10
Lighter weight 2x10

Facepulls 2x12
Lighter weight 2x12

Rear delt raises 12.5lbs 2x12
10lbs 2x12

Calf raises 2x12
Lighter weight 2x12

Barbell reverse curls
60lbs 1x10, 1x8
50lbs 1x10

Barbell wrist curls
70lbs 3x10
60lbs 1x10

Weighted sit-ups
+20lbs 3x10

350

Squats 185lbs 3x8

Hack squats 240lb 3x8

Leg press 230lbs 2x10
210lbs constant tension, slower 2x10

Lying leg raises 3x10

351

Yesterday’s workout
Stiff legged deadlifts 165lbs 3x10

Hip thrusts 165lbs 3x12
155lb 3x12

Ham curls 3x12
Seated cable rows 2x12
Facepulls 2x12
Lighter weight 2x12
Calf raises 3x12
Lighter weight 2x12
Rear delt raises 15lbs 4x12
Cable reverse curls 2x12
Lighter weight 1x12
Dumbbell wrist curls 35lbs 2x12
30lbs 3x12

352

This morning’s workout

Hip thrusts
185lbs 3x10
175lbs 2x10
Calf raise machine 2x15
Lighter weight 3x15
Seated cable rows 4x15
Facepulls 4x15
Weighted sit-ups +10 3x12
Rear delt raises 10lbs 3x15

353

Squats 175lbs 3x10

Hack squats 220lbs 3x10

Leg press 215lbs 2x12
205lbs slower, constant tension 2x12

354

Hip thrusts 145lbs 2x15
135lbs 2x15

Calf raises 2x12
Lighter weight 2x12

Seated cable rows 2x12
Lighter weight 2x12

Facepulls 2x12
Lighter weight 2x12

Rear delt raises 15lbs 2x12
12.5lbs 2x12

Lying leg raises 3x12

355

Sumo deadlifts 225lbs 3x8

Hamstring curls 3x10
Lighter weight, slower reps 2x10

Seated cable rows 2x8
Lighter weight with pause 2x8

Facepulls 2x10
Lighter weight 2x10

Hip thrusts 205lbs 3x8
195lbs 2x8

Calf raises 2x10
Lighter weight 2x10

Rear delt raises 15lbs 3x10

Barbell reverse curls 50lbs 3x10
45lbs 1x10, 1x8

Barbell wrist curls 70lbs 3x10
60lbs 2x10

356

Hip thrusts 205lbs 3x10
195lbs 2x10

Seated cable rows 2x10
Lighter with pause 2x10

Facepulls 2x12
Lighter 2x12

Rear delt raises 10lbs 4x15

357

Deep Squats (Deload) 190lbs 1x7, 145 2x8

Leg press 240lbs 3x10
230lbs slow, pause no lockout 3x10

Leg extensions slow with pause 3x10, heavier, no lockout 2x10

Lying leg raises +5lbs 3x10

Calf raises 4x15

358

Yesterday’s workout
Cable Seated rows 3x15
Lighter 2x15
Facepulls 3x15
Lighter 3x15

Rear delt raises 12.5lbs 3x15
10lbs with pause, slower 3x15

Calf raises 3x12
Lighter weight 1x12

359

Today’s workout
Stiff legged deadlifts 175lbs 4x10

Hip thrusts 175lbs 3x12
165lbs 3x12

Hamstring curls 3x12
Lighter weight 2x12
Cable reverse curls 3x12
Lighter weight 1x12
Dumbbell wrist curls 30lbs 3x15
25lbs 2x15
Weighted sit-ups 25lbs 3x12

360

Deep squats
165lbs 2x10

Leg press 230lbs 2x12
215, slower narrower, no lockout 2x12

Leg extensions 3x12

Lying leg raises +5lbs 2x12