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

