Training 2/19/2023-2/25/2023
Following is the list of Paul's logged weight for 2/19-2/25/2023 and the sequential notes with them. He trained back with his coach on 2/18 which is why you see 2 chest days rather than a back day. He moved his Sunday chest day to the next Saturday to have a Monday-Saturday training schedule with Sundays off where before it was Sunday-Friday with Saturdays off. The next week he has stuck to a better split with a back day in the normal place for the split.
Feb 20, 2023
Bench Press
135x14
185x12
225x11
135x14
Upper chest fly cable
60x16 Both arms same time
80x14
100x12
120x9 ↓
80x8
HS Incline Bench Machine
90x16
115x12
135x9
90x8
45x12 ↓
Icarian Chest Fly Mach
100x16
140x14
180x12
200x10 Failure
140x10 Failure
A. Side chest press Icarian
60x14 Reverse sets. Sternum pec seperation focus
50x14
40x16
B. Dips Machine
108x12
118x12
120x10
Incline Icarian Chest Press Pin
90x12 30 sec rest FST-7
100x12 This is a shoulder press machine but adjustment of it made it a high angle incline bench
120x12
140x12
160x11
180x10
200x7
Feb 21, 2023
Icarian Camber Curls Machine
40x16 (Warm up) 45 sec rest between sets
80x14
100x12
110x10
120x8
Tricep Pushdown Rope
80x16 (Warm up) 45 second rest
100x14
110x12 More like 11.5. Got at least 50% of rep 12
120x10
130x8
70x10 ↓
Dumbbell Bicep Curl
25x20 (Warm up)
30x14
35x12
40x8
25x8 ↓
Smith Tricep Press
45x16 (Warm up) Weight per side of bar. Body master smith. Amazing machine
70x14
80x10
85x8
A. Cable Curls EZ Bar
50x12 Fst-7 Finish. No rest between sets
60x12
70x12
80x12
90x10
100x8
70x8
B. Tricep Pushdown Flat Bar
60x12
70x12
80x12
90x12
100x12
110x10
120x8
Feb 22, 2023
Shoulder Press Barbell
95x16 (Warm up) Total bar weight
135x14 +2 reps
155x12 +2 reps
175x6 -2 reps. Toasted the movement on previous sets
Side Lateral Cable
25x14 Free motion cable machine
30x12
35x10
40x
A. Upright Rows Cable
80x14 (Warm up)
100x12
120x10
140x8
80x8
B. Front Raise Bar
60x14 (Warm up)
70x12
80x10
90x8
x
A. Reverse pec dec flys
100x14
120x12
140x10
160x8
B. Front Raise DB
25x14
30x
35x10
20x8
Lat Raise Rev Drop Mach
40x20
50x15 ↓
60x10 ↓
40x20
50x15 ↓
60x10 ↓
40x20
50x15 ↓
60x10 ↓ Partial reps for last couple More than 50% each though
30x20
40x15
50x10 Same as last set reps
FST-7 Shoulder Press Pin Loaded
80x12 Icarian pin loaded. 30 sec rest
90x12
100x12
120x12
140x12
160x12
200x9
Feb 23, 2023
Leg Curls
90x20 LF Machine. Old school
120x18
150x14
165x12
Leg Extensions Dynabody
45x20 Dynabody plate loaded machine. Loaded on one side only
90x18
135x16
180x15
225x12
180x6 ↓ Immediate drop sets with no rest
135x6 ↓
90x8 ↓
Hip Press
180x14 Total weight. Single leg glute focus
205x12
225x
A. Straight Leg Deadlifts
135x14 (Warm up)
185x12
205x8
B. Sissy Squats BW
14 (Warm up) Bodyweight sissy squats
12
8
Feb 24, 2023
Icarian Camber Curls Machine
40x16 (Warm up) 45 sec rest between sets
80x14
90x13
110x10
120x9 +1 rep
80x7 ↓
Tricep Pushdown Rope
80x16 (Warm up) 45 second rest
100x14
110x12 Actual solid 12 this time
120x10
130x8
80x8 ↓
Dumbbell Bicep Curl
25x20 (Warm up)
30x16 +2 reps
35x12
40x9 +1 rep
25x9 ↓ +1 rep
Smith Tricep Press
45x20 (Warm up) Weight per side of bar. Body master smith. Amazing machine. +4 reps
70x16 +2 reps
80x12 +2 reps
90x8 +5 lbs
A. Cable Curls EZ Bar
50x12 Fst-7 Finish. No rest between sets
60x12
70x12
80x12
90x10
100x8
60x7 ↓ Immediate drop set after last set
B. Tricep Pushdown Flat Bar
60x12
70x12
80x12
90x12
100x12
110x10
120x10 ↓ Not a drop set. Will adjust weight for next arm day
Feb 25, 2023
Bench Press
135x14
185x12
225x12 +1 rep
135x12
Upper chest fly cable
30x16 Both arms same time
50x14 +10 lbs
60x12
70x9
40x10 ↓
HS Incline Bench Machine
90x16 Weight per side
115x12
125x10
135x8
90x8 ↓
45x12 ↓
Arsenal Fly Laying Back
45x16 Havent hit rhis in like 3 months but WRECKED my december 12th weight log for this
70x11
80x8
45x7 ↓
A. HS Flat Bench Sternum Focus
45x14 Pec separation focus
55x10
60x7
x
B. Dips Machine
108x14
120x12
132x4 Not expecting just 4
84x8
Incline Icarian Chest Press Pin
90x12 30 sec rest FST-7
100x12 This is a shoulder press machine but adjustment of it made it a high angle incline bench
120x12
140x12
160x11
180x9
100x8 ↓ Fucking toast so drop set instead