Legs
Front Squat
-135 x6
-185 x5
-215 x3
-135 x10
-115 x13
HS Lying leg curl
-70 x10
-100 x7
-120 x3
-50 x10
Leg extension
-140 x14
-190 x10
-100 x17
-90 x18
Seated calf raise
-70 x14
-100 x12
-130 x7
-45 x15
Back
bb row
-135 x10
-175 x7
-205 x5
Lat Pulldown
-90 x15
-140 x9
-180 x6
-90 x15
DB Row
-85 x10
-70 x11
-60 x14
HS Shrug
-90 x10
-140 x8
-210 x6
Reverse Hyper
-bw x10
-25 x8
-30 x9
Arms
CGB
-135 x8
-170 x7
-195 x5
Preacher curl
-75 x9
-85 x7
-95 x7
DB Hammer curl
-60 x6
-50 x7
-40 x9
-35 x7
Rope pulldown and overhead cable extension
some core work
straight leg calf
-130 x7
-150 x5
-130 x6
-100 x9
Chest/Shoulders
Bench
-135 x9
-185 x5
-205 x3
Seated bb overhead press
-100 x10
-135 x7
-160 x4
Incline DB press
-75 x5
-60 x9
-50 x15
DB laterals
-45 x8
-35 x10
-25 x9
-20 x13
Facepulls
-90 x10
-100 x10
-110 x10
Legs
squat
-135 x9
-185 x5
-225 x5
-250 x4
Leg press
-450 x8
-360 x10
-270 x15
HS Leg curl
-70 x8
-100 x8
-150 x6
Seated calf raise
-80 x15
-115 x10
-140 x6
-55 x20
Leg extension
-120 x17
Back
bb row
-135 x9
-175 x7
-205 x6
-95 x12
Lat pulldown
-90 x14
-140 x10
-185 x5
-100 x12
DB Row
-90 x8
-75 x10
-60 x12
-50 x15
Reverse hyper
-bw x10
-20 x10
-39 x8
core work
Arms
cgb
-135 x8
-170 x7
-200 x4
Preacher curl
-75 x10
-95 x7
-100 x6
-65 x10
DB Hammer curl
-65 x5
-50 x6
-35 x10
cable extension and pulldown
Straight leg calf
-100 x12
-130 x9
-150 x6
-110 x10
Chest/Shoulders
Incline bench
-135 x8
-165 x6
-195 x3
DB Bench
-80’s x5
-70’s x8
-60’s x10
Seated bb overhead press (shoulders were worked)
-105 x9
-135 x6
-115 x8
DB lat raise
-50’s x4
-35’s x8
-25’s x10
-20’s x14
Facepull
-90 x10
-100 x10
-115 x8
Legs
Squat
-135 x5
-185 x3
-225 x3
-260 x3
Leg Press
-470 x8
-360 x10
-270 x14
Leg Curl
-100 x9
-150 x6
-200 x4
-100 x8
Seated calf raise
-80 x12
-115 x9
-142.5 x6
-55 x21
Leg Extension
-120 x19
-90 x16
Back
bb row
-135 x9
-170 x7
-205 x3
Lat pulldown
-90 x14
-145 x8
-190 x4
-90 x13
DB Row
-95 x6
-70 x10
-60 x10
Shrugs
-135 x10
-225 x8
-280 x6
Reverse hyper
-bw x10
-25 x8
-35 x8
Arms
CGB
-135 x8
-180 x6
-205 x4
-225 x1
21’s
70 3 sets of them
Cable extension
-60 x8
-65 x8
-50 x12
Cable pressdown
Seated db hammer curl
-55 x8
-45 x7
-35 x10
Straight leg calf
-100 x10
-130 x9
-160 x7
-110 x15
Chest/Shoulders
Incline bench
-135 x8
-165 x7
-195 x3
Seated overhead bb press
-100 x9
-135 x7
-150 x5
DB Lateral raise
-50 x6
-40 x8
-25 x12
-20 x13
HS flat press
-90 x12
-140 x10
-180 x8
Facepull
-80 x12
-80 x15
-80 x10
Legs
Squat
-135 x9
-185 x8
-225 x8
-255 x3
-155 x15
Leg Curl
-100 x8
-150 x7
-200 x5
-50 x12
Seated calf raise
-80 x12
-115 x8
-145 x6
-45 x11
Leg Extension
-120 x20
-90 x17
-50 x16
Back
bb row
-135 x8
-185 x6
-210 x3
-115 x12
Lat Pulldown
-90 x13
-145 x8
-190 x4
-90 x12
DB Row
-95 x6
-75 x8
-65 x10
HS Shrug
-90 x12
-180 x9
-270 x6
some core work
Arms
CGB
-135 x8
-185 x6
-210 x4
DB Curl
-35 x10
-45 x8
-55 x5
-35 x9
Cable extension
-70 x8
-75 x7
-50 x12
Reverse cable curl and some rope pushdown tricep
Straight leg calf machine
-100 x14
-140 x10
-160 x8
-110 x15
Chest/Shoulders
Incline bench
-135 x9
-165 x7
-195 x4
Flat db press
-80 x7
-70 x8
-60 x12
HS shoulder press
-90 x10
-180 x8
-200 x6
DB Laterals
-50 x5
-40 x8
-30 x12
-20 x15
Facepull
-80 x10
-90 x9
-120 x6
Without a spotter for a lift off bb overhead press has stalled. Going to try the hs press for a while I think.
Legs
Squat
-135 x5
-185 x3
-225 x3
-270 x3
DB RDL
-50’s x10
-60’s x8
-70’s x7
HS Single leg press
-180 x10
-205 x8
-135 x20
Seated calf raise
-80 x15
-125 x7
-150 x5
-45 x16
Leg Extension
-90 x20
Leg Curl
-100 x8
Back
bb row
-95 x10
-135 x9
-175 x6
-210 x4
Lat Pulldown
-100 x12
-150 x7
-190 x4
-90 x15
DB Row
-95 x7
-75 x8
-65 x12
HS Shrug
-140 x10
-230 x8
-280 x7
-90 x8
some core work
Arms
CGB
-135 x9
-185 x6
-210 x5
Preacher curl
-75 x10
-90 x8
-110 x4
DB Hammer curl
-65 x7
-50 x7
-35 x8
-35 x7
Rope extension
-80 x7
-70 x8
-60 x10
Straight leg calf
-110 x10
-130 x8
-170 x6
-100 x14
Shoulders. looks like I have to separate chest now to make progress.
Seated bb overhead press
-100 x9
-135 x8
-155 x8
-165 x5
DB Laterals
-50 x7
-35 x8
-25 x12
-20 x15
Reverse pec deck
-70 x10
-80 x8
-95 x8
-110 x6
Front raise
-20 x8
-25 x6
-15 x8