My Strength Training Log 2016-2024

Training Logs
1835

9/25/24
Max effort lower

4” block deadlift
155/225/315/405/500/545x1(PR)

Squats
+Top squat attachment
150/200/250/300/350.5 x1

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1836

9/26/24
Lower assistance

NLC
1x10
One leg seated band leg curl
Lx20
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Cable oblique pushdowns
100x12
Power wheel knee ups
1x25
Hanging knee raise
1x8
*

2 Likes
1837

congrats. well done.

1839

Thank you!

1 Like
1840

9/27/24
Max effort upper

Chain floor press
+40# chains
185/201/216/233/241/250x1
216x3

Incline flys
45s x 10
Lateral raise
35s x 9
BB reverse raise
45x10
CS reverse fly
15s x 10
OH DB extension
50x22
Incline Tate press
50s x 8
One arm OH extension
15x22
One arm rope pushdown
30x12
High cable curls
40x8
*

1 Like
1841

9/28/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x8
Seated cable rows
135x8 (cable broke at 8 :man_facepalming:)
BB reverse raise
20# x 25
Band pull-apart
L x 15
One arm side pulldown
Avg band x 20
Band trunk twist
1x10
Fireflies
1x10
BB shrugs
225x30
*

2 Likes
1842

9/29/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x2x10 / (+130# chains) 285x1x10

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1843

9/30/24
DE Upper

Speed bench
+Mini bands
140x3x10 (new bands)

CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x22
One arm rope pushdown
30x12
High cable curls
35x9
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

2 Likes
1844

10/1/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x9
Seated cable rows
135x12
BB reverse raise
20# x 25
Band pull-apart
2M x 15
One arm side pulldown
30# x 15
Band trunk twist
1x12
Fireflies
1x10
BB shrugs
225x30
*

2 Likes
1845

10/2/24
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/332x1

Deadlift
155/225/315/405/460.5x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

1 Like
1846

10/3/24
Lower assistance

NLC
1x10
One leg seated band leg curl
Lx20
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Cable oblique pushdowns
100x12
Power wheel knee ups
1x25
Hanging knee raise
1x8
*

2 Likes
1847

10/4/24
Max effort upper

CG bench press
188/208/227/241/250/261x1

Incline flys
45s x 10
Lateral raise
35s x 9
BB reverse raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x22
Incline Tate press
50s x 8
One arm OH extension
15x22
One arm rope pushdown
30x12
High cable curls
35x10
BB curls
95x10
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*

3 Likes
1848

10/5/24
Upper assistance

Superset:
EZ pullover / CG pullups
85x10 / +40# x 10
CSBB row
225x10
One arm seated cable rows
50x15
BB reverse raise
20# x 25
Band pull-apart
2M x 15
One arm side pulldown
15# x 20
Band trunk twist
*

2 Likes
1849

10/6/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x2x8 / (+130# chains) 305x1x8

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10
*

2 Likes
1850

10/7/24
DE Upper

Speed bench
+Mini bands
145x3x9 (new bands)

Incline flys
45s x 10
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x22
One arm rope pushdown
30x12
High cable curls
35x9
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

3 Likes
1851

10/8/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x9
Seated cable rows
135x12
BB reverse raise
20# x 25
Band pull-apart
2M x 15
One arm side pulldown
30# x 15
Band trunk twist
1x12
Fireflies
1x10
BB shrugs
225x40
*

1 Like
1852

10/9/24
Max effort lower

4" block deadlift
+average bands
155/225/315/395/485x1(PR) (barely)

Squats
+Top squat attachment
225/250/300/350.5x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

1 Like
1853

10/10/24
Lower assistance

RH
1x60
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Cable oblique pushdowns
100x12
Power wheel knee ups
1x30
Hanging knee raise
1x8
*

1 Like