My Strength Training Log 2016-2024

6/26/24
DE Upper

Speed bench
+Mini bands
135x12x2

Incline fly
40s x 8
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
10s x 10
Rope pushdowns
35x25x2
Band crucifix extensions
1/2 MM x 25 x 2
Incline DB kick out
15s x 25 x 2
Decline triangle pushups
2x25
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*

2 Likes

6/27/24
Lower assistance

One leg calf press
85 x 10
One leg seated calf press
50 x 10
Reverse calf press
80 x 15
Band trunk twist
1x15
Oblique crunch
1x12
Hanging oblique knee raise
1x10
*

1 Like

6/28/24
Upper assistance

EZ pullover
125x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x10
BB reverse raise
20x20
Band pull-apart
1/2 MM x 20
Neck extension
50 x 6
*

1 Like

6/29/24
Max effort lower

6ā€ block deadlift
+average bands
155/225/315/395/425x1 485x0 (grip failed near lockout)

Squats
+Top squat attachment
150/200/250/300/350x1

Super set:
Ab wheel / Band pulldown Abs
+80#x11x3 / 2Avg x 20 x 3

Mentzer sit-ups
+25# x 20

Cable oblique pushdown
100x10x2
*

1 Like

6/30/24
Max effort upper

CG bench press
185/195/215/230/250/255x1
+Sling shot
275x1

Incline flys
40s x 8
Lateral raise
35s x 9
BB reverse raise
1x8
CS reverse fly
15s x 10
Rope pushdowns
35x25x2
Cable crucifix extensions
2x25
Incline DB kick out
15s x 25 x 2
Triangle pushups
2x25
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*

2 Likes

7/5/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x10x2 / (+130# chains) 285x5x2

Super set:
Ab wheel / Band pulldown abs
+80# x 11 x 3 / 2Avg x 20 x 3

Mentzer sit-ups
+25# x 20

RH
1x50

NLC
1x24
*

2 Likes

7/6/24
DE Upper

Speed bench
+Mini bands
140x10x2

Incline fly
40s x 8
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
15s x 8
OH DB extension
50x8
OH EZ extension
75x8
Band pushdown
Lx15
High band curls
Lx8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*

1 Like

Happy cake day

1 Like

7/9/24
Upper assistance

Super pullover
200x8
CG pulldowns
275x5
Yates row
275x4
DB row
75x10
Seated cable rows
200x10
BB reverse raise
40x10
Machine reverse fly
30x20
Oblique crunch
1x20
*

1 Like

7/10/24
Max effort lower

Chain Squats
+40# chains
185/205/240/260/285/300/325/359x1

Deadlift
411x6

Super set:
Ab wheel / Band pulldown Abs
+80# x 11 x 3 / 2Avg x 20 x 3

Mentzer sit-ups
+25# x 20
*

2 Likes

7/11/24
Max effort upper

Band bench press
+doubled mini bands
135/155/176/189/205/215x1
+slingshot
225x1

Incline DB fly
40s x 10
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
10s x 10
OH DB extension
50x20
OH EZ extension
75x20
One arm OH DB extension
15x20
Incline curls
35s x 8
EZ curls
105x8
Conc hammer curls
50s x 8
Seated wrist curls / standing wrist curls
135x6 / 155x10
*

2 Likes