2025-05-09 workout dip 110 1x8 (AMRAP) 8 max failed rep 9 pushdown 65 2x12 13-5 failed 6 dip 70 3x8 10 easy 10 last rep a little hard at the top 7 failed 8 trying to lock out each rep all the way chinup 75 1x5 or 6 5 max failed rep 6 very close to the bar chinup 50 3x8 8-7 failed rep 8 near the top 6 2025-05-07 workout hack squat 90 2x10 (ATG) 70x3-70x3-70x3 hamstring curl 80 2x12 (single leg) 12 max 9 cable crunch 150 2x12 20 not to failure 20 2025-05-05 workout (pull) rack pull 225 2x3 3-3 pullup 25 3x8 8-8-8 hack squat 90 2x10 10-10 cable crunch 150 2x10 12-12 hamstring curl 80 2x10 (single leg) 12 max 9 2025-05-02 workout (dip-chin) dip 100 1x1 AMRAP 10 max. Failed rep 11 close to lockout pushdown 65 2x12 11 max 7 dip 70 2x10 8-10 chinup 65 1x1 AMRAP 7 max chinup 45 3x8 8-8-8 chest-supported row 135 2x15 15-12 2025-04-30 workout (legs) hack squat 90 2x10 (ATG) 10-10 supine leg extension 55 2x15 15-15 cable crunch 140 2x15 18-16 hamstring curls 150 2x15 18 max partial reps 19 and 20 15 partial reps 16 and 17 2025-04-28 workout (hinge) deadlift 275 1x3 3 pullup 25 3x8 8 easy, good control and ROM 8 easy again 8 hard but got chin over the bar chest-supported row 115 2x15 15-15 hack squat 110 2x0 10-10 hamstring curls 150 2x15 17 max partial 18 19 max cable crunch 130 2x16 20 max 16 partial 17 2025-04-25 workout (dip-chin) dip 90 1x1 AMRAP 13 max chinup 70 1x5 AMRAP 6 max chinup 45 3x8 8-8-8 pushdown 65 2x12 10 max partial 11 4 partial 5 dip 45 1x10 10 easy (after pushdowns) hack squat 110 2x10 10-10 supine leg extension 55 2x15 12-15 2025-04-23 workout (hinge) deadlift 315 2x1 1 very hard but good form 1 grind RDL 225 2x8 8 hard but not to failure 8 hard but ok, good ROM hack squat 70 3x5 5-5-5 cable crunch 130 2x15 20 max 15 partial 16 2025-04-21 workout dip 150 1x1 1 max dip 115 2x3 3-3 max pullup 20 3x8 8-8-8 2025-04-16 workout (legs) hack squat 105 2x10 10-10 cable crunch 130 2x15 15-15 hamstring curl 150 2x15 17 max 12 partial reps 13 and 14 calf raise 270 1x40 40 2025-04-14 workout (deload) pushdown 65 2x12 11 max partial 12 11 max partial 12 cable crunch 120 2x20 20-20 supine leg extension 50 2x15 20-20 2025-04-11 workout (dip-chin) dip 50 3x5 5-5-5 chinup 110 1x1 1 max chinup 90 2x3 3 max hack squat 100 2x10 10-10 hamstring curl 150 1x15 14 max partial 15 supine leg extension 50 2x15 15 2025-04-09 workout (legs) seated leg extension 160 2x15 20 supine leg extension 50 1x15 15 reverse hyper 180 2x15 15-15 calf raise 270 3x30 30-30-30 2025-04-07 workout pullup 20 3x8 8-8-8 hack squat 100 2x10 10-10 hamstring curl 140 2x15 19 max partial 20 13 at failure 2025-04-04 workout dip 140 1x1 1 max dip 115 2x3 3 max 110x4 max chinup 105 1x1 1 max chinup 90 2x3 2 chin touched the bar but not over 3 max chinup 50 3x8 8-8 max 6 partial 7 hack squat 100 2x10 10-10 hamstring curl 140 2x15 19 max partial 20 16 failure partial reps 17, 18 and 19 seated leg extension 150 2x20 20-20 2025-04-02 workout stairmaster warmup, 12 minutes at level 5 seated leg extension 150 2x15 20-20 hamstring curl 130 2x15 20 max partial 21 19 failure partial 20 cable crunch 120 2x16 16-16 prayer pulldown 70 2x12 12-12 2025-04-01 workout (pull) deadlift 275 2x1 1 felt good but a little slow 1 a little bit of a grind, back is ok but feels harder than it should RDL 225 1x5 5 RDL 135 1x10 (deficit) 10 pullup 20 2x8 8 max 7 failure partial 8 hack squat 100 2x10 10-10 pushdown 65 2x12 13 max partial 14 10 at failure 2025-03-27 workout dip 135 1x1 1 max dip 115 2x3 3-3 max chinup 115 1x1 0 chinup 90 2x3 3-3 max chinup 45 3x8 8-8-9 max hack squat 95 2x10 10-10 hamstring curl 130 2x15 18 12 partial reps 13 and 14 seated leg extension 150 2x15 15-15 cable crunch 110 2x15 15-15 2025-03-26 workout jefferson curl 90 2x5 on blue plate 5-5 suitcase deadlift 90 1x5 5 barbell side bend 90 1x5 5 cable crunch 100 2x20 15-20 hack squat 90 2x10 10-10 hamstring curl 130 2x15 20 max 14 failure partial 15 seated leg extension 140 2x20 20-20 2025-03-24 workout chinup 25 3x9 10-10 max hack squat 85 2x10 10-10 dumbbell row 120 3x12 12-12-12 max 2025-03-21 workout dip 125 1x1 1 dip 45 2x10 10-10 jefferson curl 132 2x10 10-10 cable crunch 100 1x12 12 hack squat 80 2x10 10-10 hamstring curl 130 2x20 20 max 12 failure partial 13 seated leg extension 140 2x15 15-15 2025-03-19 workout jefferson curl 130 2x10 10-10 hack squat 80 2x10 10-10 hamstring curl 130 2x18 18 max 14 failure partial 15 cable crunch 80 3x10 10-10-10 seated leg extension 140 2x15 15-15 2025-03-17 workout jefferson curl 130 1x10 10 hack squat 70 2x10 10-10 dumbbell row 120 3x11 11-11 12 max partial rep 13 on right side, did 20 reps on left side 2025-03-14 workout dip 45 3x10 10-10-10 chinup 115 1x1 0 missed by barely an inch chinup 90 2x3 2 max partial 3 2 max partial 3 chinup 45 3x8 9-9 max 7 did not attempt rep 8 hack squat 70 1x10 10 jefferson curl 110 1x10 10 pushdown 60 2x15 16 max 5 failure partial 6 prayer pulldown 70 1x10 9 max partial 10 2025-03-12 workout warmup stairmaster for 10 minutes at level 6 hack squat 70 1x10 10 jefferson curl 130 1x10 (cable) 10 jefferson curl 95 1x5 5 hamstring curl 130 3x18 18-18-10 seated leg extension 130 3x15 15-15-15 wrist roller 15 2x1 1-1 2025-03-10 workout chinup 25 3x9 10-10 max 8 failure partial 9 half way up jefferson curl 120 1x10 (cable) 10 prayer pulldown 70 3x10 10-10-10 dumbbell row 120 3x11 11-11-11 2025-03-07 workout dip 45 3x10 10-10-10 chinup 110 1x1 1 max chinup 90 2x2 2 max 2 close to a third rep chinup 45 3x8 8-8-8 max jefferson curl 120 1x10 (cable) 10 hamstring curl 130 2x17 19-17 2025-03-05 workout warmup stairmaster 10 minutes at level 5 decline situp 0 2x10 10-7 does not feel good on my low back prayer puldown 70 3x10 10-10-10 jefferson curl 110 1x10 (cable) 10 hamstring curl 130 3x18 18 max 17 10 failure partial 11 wrist roller 15 2x1 1-1 2025-03-04 workout jefferson curl 70 1x5 (cable) 5 hack squat 70 1x10 10 tibial tuberosity hurts prayer pulldown 60 1x15 15 2025-02-28 workout dip 45 3x10 10-10-10 chinup 100 1x1 1 max chinup 90 2x2 2 max 2 failure partial 3 chinup 45 3x8 8-8 max 6 failure partial 7 after resetting my grip jefferson curl 100 1x10 (cable) 10 hack squat 70 2x10 10 10 left tibial tuberosity hurts a lot pushdown 60 3x15 17 max 15 failure partial 16 13 failure partial 14 decline situp 10 2x10 9 failure partial 10 5 failure partial 6 and did the rest of the set at bodyweight 2025-02-26 workout jefferson curl 90 1x10 (cable) 10 hack squat 50 3x10 10-10-60x10 reverse hyper 90 3x25 25-25-25 decline situp 0 3x15 15 15 not hard but feel my low back 15 lots of low back pressure hamstring curl 130 3x17 17-17 15 partial reps 16 and 17 2025-02-24 workout warmup stairmaster 5 minutes at level 6 deadlift 275 3x1 1-1-1 chinup 25 3x9 9-9-9 max hack squat 50 2x5 5-5 dumbbell row 120 3x10 10-10-10 max 12 reps on the left side wrist roller 15 2x1 1 0 failed 3/4 of the way up and finished with 10 pounds jefferson curl 40 1x10 (cable) 10 2025-02-20 workout dip 100 1x3 3 max dip 40 3x10 10-10-10 chinup 100 1x1 0 failed almost all the way up chinup 90 2x2 1 max failed partial second rep by 2 inches 1 closer but not over the bar on second rep chinup 45 3x8 8 max 8-6 seated leg extension 150 1x18 18 pushdown 60 3x15 16 max 14 failure partial 15 6 failure partial 7 2025-02-14 workout dip 40 3x10 10-10-10 chinup 100 1x1 1 max barely over the bar after a grind chinup 90 2x2 2 max 1 chinup 45 3x8 7-7-7 max seated leg extension 150 3x18 18-18-18 pushdown 60 3x15 15 max 13 failure partial 14 11 landmine deadlift 115 5x1 (grip) 1-1-1-1-1 landmine deadlift 90 5x1 (grip) 1-1-1-1-1 2025-02-12 workout warmup stairmaster 10 minutes at level 5 seated leg extension 150 3x15 17-17-17 hamstring curl 130 3x17 17-17 max 15 failure partial 16 tibialis raise 100 3x20 20-22-19 2025-02-10 workout chinup 25 3x9 9-9-9 max hamstring curl 130 3x15 15-15-15 dumbbell row 120 3x9 9-9-12 max got 15 on the left side single leg RDL 60 2x5 5-5 wrist roller 12.5 2x1 1-1 2025-02-07 workout dip 40 3x10 10-10-10 chinup 90 3x1 1-1-1 max chinup 45 3x8 7 max 7-6 pinch grip 50 1x30 (seconds) 30 pushdown 55 1x19 19 max partial rep 20 60x9 partial rep 10 5 seated leg extension 150 3x15 18 max 18-15 2025-02-05 workout warmup stairmaster 10 minutes at level 5 hamstring curl 130 3x15 15-15 max 14 partial rep 15 supine leg extension 70 2x10 10-10 seated leg extension 150 3x15 15-15-15 tibialis raise 100 5x20 20-22-105x15-105x4-20 2025-02-03 workout deadlift 225 3x1 1-1-1 chinup 25 3x10 10 max 9 7 failure partial 8 dumbbell row 120 3x8 8-8-8 hamstring curl 120 3x15 15-15-15 wrist roller 12.5 2x1 1-1 2025-01-31 workout dip 35 3x10 10-10-10 chinup 90 1x1 1 max chinup 45 3x6 6 max 6-7 seated leg extension 140 3x20 20-20-20 pushdown 50 3x15 15 max 55x11 failure partial 12 55x12 max failure partial 13 2025-01-29 workout RDL 225 3x10 10-10-10 barbell row 225 1x5 5 partial reps, too heavy seated leg extension 140 3x20 20-20-20 pushdown 40 1x20 20 2025-01-27 workout warmup stairmaster 10 minutes at level 5 deadlift 275 3x5 5-5-5 deadlift 235 8x4 (EMOM) 4-4-4-4-4-4-4-4 wrist roller 12.5 2x1 1-1 2025-01-24 workout seated leg extension 130 3x20 20-20-140x20 dip 30 3x10 10-10-10 chinup 30 3x8 8-8-8 max pushdown 40 1x12 12-17-45x12 tibialis raise 95 4x20 20-100x19-100x15-100x20 2025-01-22 workout warmup stairmaster 1 minutes at level 5 seated leg extension 130 2x20 20-20 barbell row 185 3x8 8-8-8 dumbbell row 120 4x8 8-8-8-8 2025-01-17 workout warmup stairmaster 10 miinutes at level 5 seated leg extension 130 3x20 20-20-20 dip 30 3x10 10-10-10 chinup 30 3x8 8-8-8 2025-01-15 workout seated leg extension 130 3x20 20-20-140x20 barbell row 175 3x8 10-9-8 dumbbell row 120 3x10 12-10-10 2025-01-13 workout deadlift 275 3x4 4-4-4 deadlift 235 10x4 (EMOM) 4-4-4-4-4-4-4-4-4-4 RDL 225 3x8 8-8-8 triceps overhead 25 3x10 10-10-10 wrist roller 10 2x1 1-12.5x1 2025-01-10 workout warmup stairmaster 10 minutes at level 5 seated leg extension 120 3x20 20-20-25 dip 30 3x10 10-10-10 chinup 30 3x8 8-8-8 max pushdown 45 3x10 10-10 9 failure partial 10 triceps overhead 35 3x10 10-10-10 2025-01-08 workout warmup stairmaster 10 minutes at level 5 seated leg extension 120 3x20 20-20-17 barbell row 170 3x8 8-8-8 dumbbell row 105 4x12 12-12-13-120x9 2025-01-06 workout deadlift 275 3x3 3-3-3 deadlift 235 10x3 (EMOM) deficit 3-3-3-3-3-3-3-3-3-3 RDL 235 3x8 8-8-8 triceps overhead 30 3x10 10-10-10 2025-01-03 workout seated leg extension 110 3x20 20-20-20 dip 30 3x10 10-10-10 chinup 30 3x8 8-8-8 tibialis raise 100 4x20 20-20-5-20 pushdown 45 3x10 10-10-10 2025-01-01 workout warmup stairmaster 10 minutes at level 5 supine leg extension 65 4x20 (bilateral) 20-20-20-20 barebll row 165 3x8 8-8-175x8 dumbbell row 100 3x12 12-12-12 tibialis raise 100 4x20 20-19-20-16