My Strength Training Log 2016-20XX

Training Training Logs
2097

2025-07-21T04:00:00Z
DE upper

Speed bench
+30# chains
150x3x10

Incline fly
45s x 10
Superset:
Incline Tate press / Band pushdown
3x10 / MMx160
BB Neck press
95x25
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
High cable curls
40s x 10
BB Curls
100x8
Concentration curls
50s x 8
*

1 Like
2098

2025-07-22T04:00:00Z
Upper assistance

CG chins (full stretch & paused)
1x10

Band pullover
2 Strong x 10

CSBB row
135x10

Seated cable rows
100x10

BB Shrugs
135x10

One arm side pulldown
30# x 10

Crunches
1x45
1x25
*

1 Like
2099

2025-07-23T04:00:00Z
Max effort lower

4" block deadlift
+96# chains
155/225/315/405/460/415x1

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

Band leg curls
L x 20

NLC
1x6

Super set:
Mentzer sit-ups / Band pulldown abs
1x10 +10# x 10 +25# x 10 / 2Avg x 30 x 3
*

3 Likes
2100

2025-07-24T04:00:00Z
Lower assistance

One leg calf press
95x10

Seated one leg calf press
85x10

Standing reverse calf press
70# x 20

Cable oblique pushdowns
100x30

Power wheel knee ups
1x25

Hanging knee raise
1x8

Band trunk twist
1x10
*

2 Likes
2101

2025-07-25T04:00:00Z
Max effort upper

Floor press
185/205/225/235/250/271x1

CG floor press
185x8x3
OH BB extensions
65x10x3
Kneeling band pushdown
Lx20
Neck press
95x25
Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 12
High cable curls
40x10
BB curls
100x10
Concentration curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
150x6 / 185x10
*

2 Likes
2102

2025-07-26T04:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
+70# x 8.5 / 2 Strong x 20

CSBB row
280x7

Seated cable rows
135x20

BB Shrugs
315x30

One arm side pulldown
30# x 20

BB reverse raise
45x10

Crunches
1x45 1x25
*

2 Likes
2103

2025-07-27T04:00:00Z
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 230x2x8 / (+56# chains) 305x1x8

Band leg curls
L x 20

Super set:
Ab wheel / Band pulldown abs
+80# x 12 / 2Avg x 30

Super set:
Mentzer sit-ups / Band pulldown abs
+10# x 10 +25# x 10 / 2Avg x 30 x 2

NLC
1x6
*

2 Likes
2104

2025-07-28T04:00:00Z
DE upper

Speed bench
+30# chains
135x3x12

CG Incline
135x20
Superset:
Incline Tate press / Kneeling band pushdown
3x10 / MMx100
BB Neck press
95x30
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
High cable curls
40s x 10
BB Curls
100x10
Concentration curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x10 / 155x10
*

2 Likes
2105

2025-07-29T04:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
+70# x 8.75 / 2 Strong x 20

CSBB row
135x20

Seated cable rows
135x20

BTB BB Shrugs
225x30

One arm side pulldown
30# x 20

Crunches
1x45
1x25

Hanging knee raise
1x8
*

2 Likes
2106

2025-07-30T04:00:00Z
Max effort lower

Squats
+Top squat attachment
220/240/260/285/310/335/360x1

Deadlift
155/225/315x1 405x5

Super set:
Ab wheel / Band pulldown Abs
+80# x 15 / 2Avg x 30

Super set:
Mentzer sit-ups / Band pulldown Abs
+10# x 10 +25# x 10 / 2 Avg x 30 x 2

NLC
1x6
*

1 Like
2107

2025-07-31T04:00:00Z
Lower assistance

One leg calf press
95x10

Seated one leg calf press
85x10

Standing reverse calf press
70# x 20

Band trunk twist
3x15
*

1 Like
2108

2025-08-01T04:00:00Z
Max effort upper

CG bench press
188/209/224/243/250/263x1
185x8x3

Superset:
OH BB extension / Kneeling band pushdown
3x10 / MMx100
BB Neck press
95x30
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
15s x 10
High cable curls
40s x 10
BB Curls
100x10
Concentration curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x10 / 155x10
*

2 Likes
2109

2025-08-02T04:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
+70# x 8.5 / 2 Strong x 20

CSBB row
280x7

Seated cable rows
135x20

BB Shrugs
315x30

One arm side pulldown
30# x 20

BB reverse raise
45x10

Crunches
1x45 1x25
*

1 Like
2110

2025-08-03T04:00:00Z
Active deload lower

Squat
150x10

Deadlift
155x10

Ab wheel
1x10

Band pulldown abs
2Avg x 10

Mentzer situps
1x10

NLC
1x5
*

1 Like
2111

2025-08-04T04:00:00Z
Active deload upper

Seated bench
1x10
Pec machine
1x10
Seated neck press
1x10
OH rope extension
1x10
Pushdown
1x10
Cable curl
1x10
Decline sit-up
1x10
*

1 Like
2112

2025-08-05T04:00:00Z
Active deload upper

Pullups
1x10

Straight arm rope pulldowns
1x20

Decline sit-ups
1x20
*

1 Like
2113

2025-08-06T04:00:00Z
Active deload lower

Seated leg curl
8x8

PB forearm curl
8x8

Decline sit-up
8x8
*

1 Like
2114

2025-08-07T00:00:00Z
Active deload lower

One leg calf press
1x10 2x5

Decline sit-up
1x20

Cable neck harness
1x20
*

1 Like
2115

2025-08-08T00:00:00Z
Max effort upper

Reverse band bench
95x8 135x3
+reverse mini bands
225/245/275/295/315/305/295x1

CG bench
185x8x3
RG bench
135x8x3
Neck press
95x25
Lateral raise
35s x 10
BTB BB raise
45# x 10
Modified CS reverse fly
15s x 12
Hammer strength pullover
270x8
BB preacher curls
85x8
Preacher hammer curls
40s x 7
Preacher EZ curls
Bar x 50
Super set:
Seated wrist curls / standing wrist curls
135x8 / 175x10
OH BB extension
95x7 65x10
*

2 Likes
2116

2025-08-09T00:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
BW x 10 / 2 Strong x 20

CSBB row
135x10

Seated cable rows
135x10

BB Shrugs
135x30

One arm side pulldown
30# x 10

Cable oblique pushdowns
100x30

Hanging knee raise
1x8
*

1 Like