Statistical Progression

Training Logs
242

I probably just had the best day of progress in my 2.5 years of lifting. Didn’t feel especially strong, just performed really well. No pre-workout, no carb load last night. I increased reps by 50% in some sets on some of the bigger lifts. Incredible feeling.

Push

Incline Cable Bench (6-12)

Set 1 - 12x260 f13
Set 2 - 10x240 f11
Set 3 - 8x200 f9

Cable Flys (12-20)

Set 1 - 20x50lbs s21
Set 2 - 20x50lbs s21
Set 3 - 20x50lbs s21

DB Bench (12-20)

Set 1 - 17x50s f18
Set 2 - 12x50s f13
Set 3 - 15x50s f16

Stand OHP (6-12)

Set 1 - 12x160 f13
Set 2 - 10x140 f11
Set 3 - 9x120 f10

Front-45-Lateral Raises (5-10)

Set 1 - 10x15 f11
Set 2 - 8x15 f9

Tricep Pushdown (12-20)

Set 1 - 18x140 f19
Set 2 - 14x120 f15
Set 3 - 16x100 f14

Tricep Extension (12-20) cable

Set 1 - 20x110 s21
Set 2 -19x100 f20
Set 3 - 18x90 f19

Squat (6-12)

Set 1 - 12x400
Set 2 - 12x400
Set 3 - 12x400
Set 4 - 12x400

Calf Raises (12-20)

Set 1 - 20x200
Set 2 - 20x200

2 Likes
243

Pull - Traveling and using a hotel gym

Stiff Legged DL DBs (12-20)

Set 1 - 20x50lbs
Set 2 - 20x50lbs

Pull Ups warm up

BWx5
BWx5

Lat Pull Downs hotel machine

Set 1 - 15x150 s16
Set 2 - 16x120 f17
Set 3 - 20x80 f21

Sitting Chest Supported Cable Row (12-20) hotel machine

Set 1 - 18x130lbs f19
Set 2 - 20x120 f21
Set 3 - 20x110 f21

Hammer Curl (12-20)

Set 1 - 14x35lbs f15
Set 2 - 12x30 f13
Set 3 - 15x25 f16

Cable curl Top, drop, drop Hotel machine preacher 8,7,6,5,4,3,2

Set 1 - 18x110 f19x
Set 2 - 5x90 f6x
Set 3 - 6x70 f7x

Leg Curls (12-20)

Set 1 - 15x100 f16
Set 2 - 15x100 f16
Set 3 - 17x100 f18

Calf Raises - Hotel leg press machine

Set 1 - 20x100
Set 2 - 20x100
Set 3 - 20x100

2 Likes
244

Push

Incline Cable Bench (6-12)

Set 1 - 10x280 f11 (got it 80% of the way)
Set 2 - 8x240 f9
Set 3 - 8x200 f9

Cable Flys (12-20)

Set 1 - 18x60lbs s19
Set 2 - 16x50lbs s17
Set 3 - 20x50lbs s21

DB Bench (12-20)

Set 1 - 17x50s f18
Set 2 - 16x50s f17
Set 3 - 12x50s f13

Stand OHP (6-12)

Set 1 - 9x180 f10
Set 2 - 12x140 f13
Set 3 - 12x120 f13 (wrist tweak, not serious)

Front-45-Lateral Raises (5-10)

Set 1 - 5x20 s6 (felt something weird so I stopped)
Set 2 - 8x15 f9

Tricep Pushdown (12-20)

Set 1 - 18x140 f19
Set 2 - 14x120 f15
Set 3 - 14x100 f14

Tricep Extension (12-20) cable

Set 1 - 10x120 s11
Set 2 -20x100 f21
Set 3 - 20x90 f21

Squat (6-12)

Set 1 - 12x400
Set 2 - 12x400
Set 3 - 12x400
Set 4 - 12x400

Calf Raises (12-20)

Set 1 - 20x200
Set 2 - 20x200

Increased weight on inclined press, cable flys, OHP, lateral raises, and tricep extensions and was very pleased with my reps across those exercises.

2 Likes
245

Pull

Stiff Legged DL DBs (12-20)

Set 1 - 20x50lbs
Set 2 - 20x50lbs

Pull Ups warm up

BWx5
BWx5

Single Arm Lat Pull Downs

Set 1 - 16x150 s17
Set 2 - 16x140 f17
Set 3 - 18x130 f19

Sitting Chest Supported Cable Row (12-20) - focused on isolation of back

Set 1 - 12x130lbs f13
Set 2 - 16x110 f17
Set 3 - 16x100 f17

Hammer Curl (12-20)

Set 1 - 12x35lbs f13
Set 2 - 12x30 f13
Set 3 - 16x25 f17

Cable curl Top, drop, drop

Set 1 - 16x110 f17
Set 2 - 10x90 f11
Set 3 - 6x70 f7

Leg Curls (12-20)

Set 1 - 15x50 f16
Set 2 - 15x40 f16
Set 3 - 14x40 f15

Calf Raises (12-20)

Set 1 - 20x200
Set 2 - 30x200

2 Likes
246

Push

Incline Cable Bench (6-12)

Set 1 - 12x280 f13
Set 2 - 9x240 f9
Set 3 - 9x200 f9

Cable Flys (12-20)

Set 1 - 20x60lbs s21
Set 2 - 20x50lbs s21
Set 3 - 20x50lbs s21

DB Bench (12-20)

Set 1 - 20x50s f21
Set 2 - 15x50s f16
Set 3 - 20x50s f21

Stand OHP (6-12)

Set 1 - 9x180 f10
Set 2 - 7x160 f8
Set 3 - 9x140 f10

Front-45-Lateral Raises (5-10)

Set 1 - 9x15 f10
Set 2 - 8x15 f9

Tricep Pushdown (12-20)

Set 1 - 19x140 f20
Set 2 - 15x120 f16
Set 3 - 16x100 f17

Tricep Extension (12-20) cable

Set 1 - 17x120 s18
Set 2 -18x110 f19
Set 3 - 23x100 f24

Squat (6-12)

Set 1 - 15x400
Set 2 - 15x400
Set 3 - 15x400
Set 4 - 15x400

Calf Raises (12-20) - stand on bench

Set 1 - 25x200
Set 2 - 30x200
Set 3 - 30x200

2 Likes
247

Pull

Stiff Legged DL DBs (12-20)

Set 1 - 20x50lbs
Set 2 - 20x50lbs

Pull Ups warm up

BWx5
BWx5

Single Arm Lat Pull Downs

Set 1 - 16x150 s17
Set 2 - 16x140 f17
Set 3 - 20x130 f21

Sitting Chest Supported Cable Row (12-20) - focused on isolation of back

Set 1 - 15x130lbs f16
Set 2 - 18x110 f19
Set 3 - 20x100 f21

Hammer Curl (12-20)

Set 1 - 13x35lbs f14
Set 2 - 14x30 f15
Set 3 - 16x25 f17

Cable curl Top, drop, drop

Set 1 - 17x110 f18
Set 2 - 9x90 f11
Set 3 - 12x70 f3

Leg Curls (12-20)

Set 1 - 16x50 f17
Set 2 - 20x40 f20
Set 3 - 17x40 f18

Calf Raises (12-20)

Set 1 - 20x200
Set 2 - 20x200
Set 3 - 20x200
Set 4 - 25x200

1 Like
248

Push

Incline Cable Bench (6-12)

Set 1 - 7x300 f8
Set 2 - 8x260 f9

Set 3 - 8x220 f9

Cable Flys (12-20)

Set 1 - 17x60lbs s18
Set 2 - 20x50lbs s21

Set 3 - 18x50lbs s19

DB Bench (12-20)

Set 1 -12x50s f13

Set 2 - 8x50s f9

Set 3 - 8x50s f9

Stand OHP (6-12)

Set 1 - 4x160 f5
Set 2 - 7x140 f8

Set 3 - 11x120 f12

Front-45-Lateral Raises (5-10)

Set 1 - 9x15 f10
Set 2 - 7x15 f8

Tricep Pushdown (12-20)

Set 1 - 16x140 f17
Set 2 - 16x120 s17

Set 3 - 17x100 f18

DB Tricep Extension (12-20) overhead

Set 1 - 12x20 f13
Set 2 - 10x20 f1

Set 3 - x15 f

Squat (6-12)

Set 1 - 15x400
Set 2 - 15x400

Set 3 - 15x400

Set 4 - 15x400

Calf Raises (12-20) - stand on bench

Set 1 - 25x200
Set 2 - 30x200

Set 3 - 30x200

Pull

Stiff Legged DL DBs (12-20)

Set 1 - 20x50lbs
Set 2 - 20x50lbs

Pull Ups warm up

BWx5

BWx5

Single Arm Lat Pull Downs

Set 1 - 16x150 s17
Set 2 - 16x140 f17

Set 3 - 20x130 f21

Sitting Chest Supported Cable Row (12-20) - focused on isolation of back

Set 1 - 15x130lbs f16
Set 2 - 18x110 f19

Set 3 - 20x100 f21

Hammer Curl (12-20)

Set 1 - 13x35lbs f14
Set 2 - 14x30 f15

Set 3 - 16x25 f17

Cable curl Top, drop, drop

Set 1 - 17x110 f18
Set 2 - 9x90 f11
Set 3 - 12x70 f3

Leg Curls (12-20)

Set 1 - 16x50 f17
Set 2 - 20x40 f20

Set 3 - 17x40 f18

Calf Raises (12-20)

Set 1 - 20x200
Set 2 - 20x200

Set 3 - 20x200

Set 4 - 25x200

1 Like
249

Push

Incline Cable Bench (6-12)

Set 1 - 8x300 f10
Set 2 - 8x260 f8

Cable Flys (12-20)

Set 1 - 20x60lbs s21
Set 2 - 20x60lbs s21

DB Bench (12-20)

Set 1 -18x50s f19
Set 2 - 12x50s f9

Stand OHP (6-12)

Set 1 - 8x180 f9
Set 2 - 10x140 f11

Front-45-Lateral Raises (5-10)

Set 1 - 12x15 f13
Set 2 - 8x15 f9

Tricep Pushdown (12-20)

Set 1 - 20x140 f21
Set 2 - 16x120 s17

DB Tricep Extension (12-20) overhead

Set 1 - 17x110 f18
Set 2 - 20x100 f21

Single Arm Lat Pull Downs

Set 1 - 15x150 s16
Set 2 - 15x140 f16

Sitting Chest Supported Cable Row (12-20) - focused on isolation of back

Set 1 - 12x150lbs s13
Set 2 - 12x130 f13

Lat Prayer

Set 1 - 20x80 s21
Set 2 - 20x80 s21

Hammer Curl (12-20)

Set 1 - 10x25lbs s11
Set 2 - 10x20 s11
Set 3 - 20x20 s21

Cable curl Top, drop, drop

Set 1 - 20x110 f21
Set 2 - 8x90 f9
Set 3 - 8x70 f9

Squat (6-12)

Set 1 - 12x300
Set 2 - 12x320
Set 3 - 12x340
Set 4 - 12x360

Calf Raises (12-20) - stand on bench

Set 1 - 20x200
Set 2 - 20x200

Leg Curls (12-20)

Set 1 - 15x40 f16
Set 2 - 15x40 f16

3 Likes
250

Hey @Andrewgen_Receptors

I was wondering if you could suggest a few different exercises to switch out with some here. I don’t have heavy enough weight to do any kind of dead lift. I’m hoping to get into a gym in the Fall so I’m just needing something to get me through the summer. Im looking for something to stimulate the hamstrings. I can do leg curls still. Also, I’m hoping to change up some bicep exercises and maybe some different shoulder exercises. I like the OHP but I haven’t found a second shoulder exercise I like. Remember I have a cable machine and DBs up to 50lbs.

Any suggestions?

251

The last post in your log is a month old.

Are you still training regularly or are you posting every training session you do?

252

I’m still regularly training. I’m much better about training than I am about posting. I usually train 3-4 times a week. If I do 3 then one session is both A and B combined but only 2 sets each exercise. Otherwise I do ABAB.

@Andrewgen_Receptors Currently I’m doing the following:

Push

Incline Cable Bench (6-12)
Cable Flys (12-20)
DB Bench (12-20)
Stand OHP (6-12)
Front-45-Lateral Raises (5-10)
Tricep Pushdown (12-20)
DB Tricep Extension (12-20) overhead
Squat (6-12)
Calf Raises (12-20) - stand on bench

Pull

Stiff Legged DL DBs (12-20)
Pull Ups warm up
Single Arm Lat Pull Downs
Sitting Chest Supported Cable Row (12-20) - focused on isolation of back
Lat Prayer (love these)
Hammer Curl (12-20)
Cable curl Top, drop, drop
Leg Curls (12-20)
Calf Raises (12-20)

1 Like
253

Okay

Push
Incline Cable Bench (6-12)
Cable Flys (12-20)
DB Bench (12-20)
Stand OHP (6-12)
Ahren’s Press (6-12)
Front-45-Lateral Raises (5-10)
DB Side Lateral Raises (12-20)
Tricep Pushdown (12-20)
DB Tricep Extension (12-20)
overhead Squat (6-12)
Calf Raises (12-20) - stand on bench

Pull
Single Leg Stiff Legged DL DBs (12-20)
Pull Ups warm up
Wide Grip Pulldowns (2-3 x 12-20)
Single Arm Lat Pull Downs
Narrown Grip Pulldowns (1-2 x 12-20)
Sitting Chest Supported Cable Row (12-20) - focused on isolation of back
Lat Prayer (love these)
Single Arm Cable Hammer Curl (12-20) (step forward so cable is pulling behind you)
Cable curl Top, drop, drop
Dumbbell Curl (Rest Pause 20-30) (1st set to fail then rest 20 seconds, 2nd set to fail then rest 20s, 3rd set to fail done. Add up total reps, should be 20-30; if over 30, add weight. Beat the logbook)
Leg Curls (12-20)
Nordic Curl (2x Fail)
Calf Raises (12-20)

How does this look?
Does it address changes you wanted?

254

Those look good except the wide grip pull down. I don’t have an attachment for that.

255

Are there any wide grip handles on the pull up bar?

If so, do 2 sets of 6-12.
If hitting 12 both sets, bump to 2x Fail

256

Yeah I can do that. Thanks a ton. Some new exercises here which I’m excited to learn. I’ll watch some form videos to be sure I get the form right.

Thanks again @Andrewgen_Receptors

1 Like
257

Should I be doing 4 back exercises? Wide pull up, narrow pull down, row, and lat prayer?

Seems like a lot.

258

Swap Wide Pull-Up for Underhand Row.

Updated:

Push

  • Incline Cable Bench (6-12)
  • Cable Flys (12-20)
  • Ahren’s Press (6-12)
  • DB Side Lateral Raises (12-20)
  • Tricep Pushdown (12-20)
  • DB Tricep Extension (12-20)
  • overhead Squat (6-12)
  • Calf Raises (12-20) - stand on bench

Pull

  • Single Leg Stiff Legged DL DBs (12-20)
  • Narrow Grip Pulldowns (12-20)
  • Underhand Cable Row (12-20)
  • Sitting Chest Supported Cable Row (12-20) - focused on isolation of back
  • Lat Prayer (love these)
  • Single Arm Cable Hammer Curl (12-20) (step forward so cable is pulling behind you)
  • Dumbbell Curl (Rest Pause 20-30) (1st set to fail then rest 20 seconds, 2nd set to fail then rest 20s, 3rd set to fail done. Add up total reps, should be 20-30; if over 30, add weight. Beat the logbook)
  • Nordic Curl (2x Fail)
  • Calf Raises (12-20)

I’m always a fan of putting more emphasis on pull than push. Too much push and you walk around looking like an ape. Too much pull and you just have really great posture and a lot of density (from the side).

259

Right on! Sounds good.

1 Like
260

Push (Monday)

Incline Cable Bench (6-12)

Set 1 - 10x260 f11
Set 2 - 8x240 f9

Cable Flys (12-20)

Set 1 - 20x50lbs s21
Set 2 - 20x50lbs s21

DB Bench (12-20)

Set 1 -15x50s f16
Set 2 - 12x50s f13

Stand OHP (6-12)

Set 1 - 9x160 f10
Set 2 - 10x140 f11

Front-45-Lateral Raises (5-10)

Set 1 - 8x15 f16
Set 2 - 8x15 f8

Tricep Pushdown (12-20)

Set 1 - 20x140 s21
Set 2 - 20x120 f21

DB Tricep Extension (12-20) overhead

Set 1 - 20x110 s21
Set 2 - 20x120 s21

Squat (6-12)

Set 1 - 12x360
Set 2 - 12x360

Calf Raises (12-20) - stand on bench

Set 1 - 20x200
Set 2 - 20x200

Pull (Tuesday)

Single Leg Stiff Legged DL DBs (12-20)

Set 1 - 15x30lbs
Set 2 - 15x30lbs getting form and balance down
Set 3 - 15x35

Pull Ups - Wide Grip

BWx8
BWx7

Narrow Grip Lat Pull Downs (12-20)

Set 1 - 15x150 s16
Set 2 - 15x140 f16

Sitting Chest Supported Cable Row (12-20) - focused on isolation of back

Set 1 - 12x130lbs s13
Set 2 - 12x130 f13

Lat Prayer (12-20)

Set 1 - 20x80 s21
Set 2 - 20x80 s21

Hammer Cable Curl (12-20)

Set 1 - 15x30lbs s16
Set 2 - 15x30 s16

DB curl (Rest Pause 20-30)

Set 1 - 10x25 trying to find weight. Go up.
Set 2 - 10x25
Set 3 - 10x25

Nordic Curls (2xFail)

Set 1 - 10xBW
Set 2 - 10xBW

Calf Raises (12-20)

Set 1 - 20x200
Set 2 - 20x200

2 Likes
261

Push

Incline Cable Bench (6-12)

Set 1 - 13x260 f15
Set 2 - 8x240 f9
Set 3 - 8x200

Cable Flys (12-20)

Set 1 - 20x60lbs s21 (work on maximizing stretch over pinch next time)
Set 2 - 20x50lbs s21
Set 3 - 20x50lbs s21

DB Bench (12-20)

Set 1 -16x50s f16
Set 2 - 15x50s f16
Set 3 - 13x50s f14

Ahren’s Press DB (6-12)

Set 1 - 12x25s s13
Set 2 - 12x25s
Set 3 - 12x25s

DB Lateral Raises (6-12)

Set 1 - 15x15 s16
Set 2 - 15x15 s16
Set 3 - 12x15 f13

Tricep Pushdown (12-20)

Set 1 - 14x150 f15
Set 2 - 15x130 f16
Set 3 - 20x110

DB Tricep Extension (12-20) overhead

Set 1 - 13x120 f14
Set 2 - 15x110 f16
Set 3 - 18x100 f19

Squat (6-12)

Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x380
Set 4 - 12x380

Calf Raises (12-20) - stand on bench

Set 1 - 20x200
Set 2 - 20x200
Set 3 - 20x200

1 Like