Statistical Progression

Training Training Logs
302

Lying Ham Curl (6-10) 170x8

Hack Squat (6-10) 320x10

Leg Extension (6-10) 250x15 (slow eccentric) diff machine 175x10,2

Standing Calf Raise (6-10) 270x25,13

Mid Incline Smith Press (15-25) 90x21 (free weights 115x20)*

High Incline DB Press (15-25) 35sx28 (did these first)

Narrow Grip Smith Press (15-25)

80x21 (115x20 free weights) (chest press machine 80x27*

Single Arm Lat Pull Down (15-25)

60x25 (lat pull down machine 140x20)*

Machine Upper Back Row (15-25) 95x26

(Diff machine 180x10,10) - I like this machine better

Machine Lateral Raise (15-25) 75x20

Single Arm DB OH Press (15-my 25) 25sx24*, 90x17 - Had to use OHP machine

Single Arm Preacher DB Curl (15-25) 27.5x23 (machine 50x15)*

Cable Ab Crunch (15-25) 40x25 Ab crunch machine 140x25* way better machine

2 Likes
303

Low Incline DB Press (6-10) 75x8

High Incline Smith Press (6-10) 120x8* (190x10 on incline machine)

Dips (6-10) BWx13*

Lat Focused Pulldown (6-10) 190x9*(Lat prayer 60x8, 50x8) (machine 180x10,5

Chest Supported T Bar (6-10) 135x5,5,5 (need straps)

Cable Side Lateral (6-10) 50x6*

Single Arm Tricep Pushdown (8-12) 60x15* (Tricep Pushdown cable machine 30x9)

Cable Bicep Curl (8-12) 150x8, 130x3, 100x5 - adding a little biceps because I think they recover quick and I donā€™t hit them much

Seated Ham Curl (15-25) 195x25 (with a few pauses)

Leg Press Machine (15-25) 285x25 (360x25 big machine)*

Leg Extension (15-25) 135x25 (These were quite easy this time, go up in weight next time)

Standing Calf Raise (15-25) 270x25,15

Hanging Leg Raise (15-25) BWx15

2 Likes
304

Lying Ham Curl (6-10) 170x8

Hack Squat (6-10) 320x13

Leg Extension (6-10) 250x15 (slow eccentric) diff machine 175x10,2

Standing Calf Raise (6-10) 270x25,20

Mid Incline Smith Press (15-25) 90x21 (free weights 115x15)*

High Incline DB Press (15-25) 40sx23 (did these first)

Narrow Grip Smith Press (15-25) 80x27* (115x20 free weights) (chest press machine 80x27*

Single Arm Lat Pull Down (15-25) 60x25 (lat pull down machine 140x20)*

Machine Upper Back Row (15-25) 100x26* (Diff machine 180x10,10) - I like this machine better

Machine Lateral Raise (15-25) 70x22*

Single Arm DB OH Press (15-25) 25sx30*, 90x17 - Had to use OHP machine

Single Arm Preacher DB Curl (15-25)27.5x26 (machine 50x15)*

Cable Ab Crunch (15-25) 40x25; Ab crunch machine 155x25* way better machine

2 Likes
305

Winging it today just to enhance motivation.

Flat bench - 8x185, 12x145

Bench machine - 10x180, 10x180

Incline machine - 12x140, 16x140

Cable Row - 10x100, 10x175

Row machine - 10x180, 6x230

DB lateral raises F90S - 8x15s, 8x15s

Preacher Curl machine - 15x80, 10x50

Lying ham curl - 25x50, 25x65

Leg Press - 25x200, 15x250

Calf raises - 25x270, 15x270

Hanging leg raises - BWx15, 12

2 Likes
306

Lying Ham Curl (6-10) 170x8

Hack Squat (6-10) 320x10

Leg Extension (6-10) 250x15 (slow eccentric) diff machine 175x10,2

Standing Calf Raise (6-10) 270x25,15

Mid Incline Smith Press (15-25) 90x22* (free weights 115x15)

High Incline DB Press (15-25) 40x20

Narrow Grip Smith Press (15-25) 90x21* (115x20 free weights) (chest press machine 80x27

Single Arm Lat Pull Down (15-25) 60x25 (lat pull down machine 140x25)*

Machine Upper Back Row (15-25) 100x26 (Diff machine 180x15,10)* - I like this machine better

Machine Lateral Raise (15-25) 70x20

Single Arm DB OH Press (15-25) 27.5sx22*, 90x17 - Had to use OHP machine

Single Arm Preacher DB Curl (15-25) 30x18* (machine 50x15)*

Ab Crunch machine (15-25) 170x25

2 Likes
307

Low Incline DB Press (6-10) 75x8

High Incline Smith Press (6-10) 120x8 (200x11 on incline machine)*

Dips (6-10) BWx12

Lat Focused Pulldown (6-10) 190x9 (Lat prayer 60x8, 50x8) (machine 180x10, 230x10)*

Chest Supported T Bar (6-10) 135x6,6 (need straps) (Row cable 8x175, 10x145)*

Cable Side Lateral (6-10) 50x6*

Single Arm Tricep Pushdown (8-12) 60x15* (Tricep Pushdown cable machine 30x9)

Cable Bicep Curl (8-12) 150x10

Seated Ham Curl (15-25) 195x25

Leg Press Machine (15-25) 275x25 (360x25 big machine)*

Leg Extension (15-25) 135x25 (These things are still awful. For the record.)

Standing Calf Raise (15-25) 270x25,15

Hanging Leg Raise (15-25) BWx10, 10, 10

2 Likes
308

Been working out but not logging.

Iā€™m down to 164 lbs which is odd because I have been eating pretty clean and consistent and not trying to eat in a deficit. Maybe I have miscalculated my calories.

I recently had a bout of food poisoning so I didnā€™t eat many calories for two days but I rebounded with a few much larger meal days to try to compensate. Again, not sure where Iā€™m wrong on my calories. Dang, nevermind. I just ran a quick approximation and Iā€™m about 150-200 calories below my goal about half the days.

Iā€™m going to re-tool my workout and diet.

@Andrewgen_Receptors
I have a hard time getting to specific equipment to keep my workouts on target given the volume of people at my gym.

What about doing an ABAB plan in which A is full body push (chest, shoulders, tris, quads, calves, abs) and B is full body pull (back, bis, hamstrings/hinge, calves, abs). 2-3 exercises per muscle group, 2-3 working sets, 8-15 reps per set. I would try to use whatever equipment is available and mark progress as best as possible. Is that a decent plan? It just seems more feasible for me. Iā€™ll try to keep using the same equipment but sometimes there is a line so I will need to switch.

309

This is fine. Its what i do. Just make sure youā€™re pushing to failure and itll all be alright.

310

Failure every set or primarily the last set?

311

If youā€™re able to hit 4x per week, start with 2 exercises each muscle, 2 sets to failure per exercise.

If you feel like youā€™ve got more in the tank, increase to 3 sets to failure.

If you still feel like youā€™ve got more in the tank, 3 exersises, 3 sets to failure.

If you still feel like youā€™ve got more in the tank, youā€™re not pushing hard enough.

First working set is most important, make sure you hit failure here. This is where we care most about progression.

2nd set should also be failure, but you can back down on weight if needed for better connection or if it just feels better. Maybe 20% less weight for 2nd set, if you choose. I do this personally (sometimes).

1 Like
312

Chest Press machine - 140x12, 140x11

Incline DB Press - 60sx11, 50sx10

Shoulder Press Machine - 160x11, 90x12

Cable Lateral Raise - 40x8, 30x8

Tricep pushdown cable - 50x15, 50x13

Skull Crusher - 50x17, 50x13

Hack Squat - 270x15, 270x15

Leg extension - 190x8, 190x9

Calf Raises - 270x25, 270x24

Decline weighted sit up - 20x15, 25x15 (start with 30/35 next time)

1 Like
313

Cable low row - 85x20, 100x19

Single arm Lat pull down machine - 160x15, 180x13

DB preacher curl - 30x15, 27.5x13, 20x12

Cable curl - AMRAP 100, 80, 60

Seated Leg curl - 155x15, 175x10

RDL - 205x10, 185x10

Calf raises - 270x25, 270x25

Seated ab curl - 155x20, 155x25

2 Likes
314

Chest Press machine - 140x16, 140x11

Incline Smith 60deg. - 90x10, 70x10

F45S raise - 20x8, 15x10

Lateral Raise machine - 75x14, 75x13

Tricep pushdown cable - 50x20, 50x15

Cable Tricep extension - 100x15, 110x10

Hack Squat - 270x15, 270x15

Leg extension - 190x8, 190x9 (215x15, 215x12)

Calf Raises - 270x25, 270x25

Decline weighted sit up - 30x20, 35x15

2 Likes
315

Cable low row - 115x15, 100x18

Single arm Lat pull down machine - 160x15, 180x13

Hammer up slow down curl - 25sx16, 25sx13

Cable curl - AMRAP 100, 80, 60

Lying Leg curl - 160x8, 150x11, 140x8

RDL - 225x10, 225x10

Calf raises - 270x25, 270x25

Seated ab curl - 155x25, 155x25

2 Likes
316

Chest Press machine - 140x18, 140x12

Incline bench Free - 115x12, 105x

F45S raise - 20x8, 15x10

Cable Lateral Raise - 40x8, 40x8

Tricep pushdown cable - 50x20, 50x15 (130x12, 120x8)

Cable Tricep extension - 110x10, 100x12

Leg Press machine - 250x20, 275x20

Leg extension - 195x12, 195x10

Calf Raises - 280x25, 280x18

Decline weighted sit up - 35x20, 40x10

2 Likes
317

Chest Press machine - 140x20, 140x12

Cable chest fly 50x20, 50x20

F45S raise - 20x8, 15x10

Shoulder Press - 10x180, 13x140

Tricep pushdown cable - 50x20, 50x15 (130x13, 120x12)

Cable Tricep extension - 110x12, 100x12

Leg Press machine - 260x25, 275x25

Leg extension - 195x12, 195x10 (240x15, 270x12)

Calf Raises - 270x25, 270x18

Hanging leg raises - 15, 15

2 Likes
318

Cable low row - 115x18, 115x16

Single arm Lat pull down machine - 230x16, 180x16

T Bar row - 135x8, 135x8

Cable Curl AMRAP 100, 80, 60

Preacher curl DB single arm - 30x15, 25x18

Hammer up slow eccentric - 20sx12, 20sx11

Lying Leg curl - 160x11, 150x9, 140x9

RDL - 225x10, 225x10

Calf raises - 270x25, 270x25

Decline Ab curls - 35x20, 35x20

2 Likes
319

Chest Press machine - 150x18, 140x13

Incline DB press - 60sx12, 50sx12

F45S raise - 20x9, 15x10

Shoulder Press - 160x9, 140x12

Tricep pushdown cable - 50x21, 50x16

Cable Tricep extension - 110x12, 100x13

Hack squat - 270x15, 300x15

Leg extension - 195x12, 195x10 (240x18, 270x18)*

Calf Raises - 270x25, 270x25

Hanging leg raises - 10, 10, 10

Cable low row - 115x18, 115x16

Single arm Lat pull down machine - 230x16, 180x16

T Bar row - 135x8, 135x8

Cable Curl AMRAP 100, 80, 60

Preacher curl DB single arm - 30x15, 25x18

Hammer up slow eccentric - 20sx12, 20sx11

Lying Leg curl - 160x11, 150x9, 140x9

RDL - 225x10, 225x10

Calf raises - 270x25, 270x25

Decline Ab curls - 35x20, 35x20

2 Likes
320

Monday

Chest Press machine - 150x18, 140x14

Incline press - 115x15, 105x15

Dips - BWx10, BWx7

F45S raise - 20x11, 15x12

Shoulder Press - 140x14, 140x9

Tricep pushdown cable - 50x18, 50x10,

Laying DB Tricep extension - 27.5sx9, 22.5sx12

Leg Press machine - 275x20, 275x20

Leg extension - 195x12, 195x10 (240x18, 270x18)*

Calf Raises - 270x25, 270x25

Hanging leg raises - 10, 10, 10

Today

Single arm Lat pull down machine - 250x12, 180x15

T Bar row - 150x6, 150x5, 125x10

Cable Curl AMRAP 100, 80, 60

Preacher curl DB single arm - 30x17, 30x14, 25x14

Lying Leg curl - 160x11, 150x9, 140x8

Hanging Leg Raises - 10, 10, 5, 5

2 Likes
321

Chest Press machine - 160x15, 140x12, 120x10

Incline press machine - 180x10, 160x10, 140x10

Dips - BWx9, BWx6

F45S raise - 20x11, 15x11

DB Shoulder Press - 40x11, 30x13

Tricep pushdown cable - 50x19, 50x14

Laying DB Tricep extension - 25x11, 25x9

Leg Press machine - 200x25, 200x25

Leg extension - 215x12, 215x12* (240x18, 270x18)

Calf Raises - 270x25, 270x25

Weighted decline sit ups 40x20, 40x20

2 Likes