My Strength Training Log 2016-20XX

Training Training Logs
2117

2025-08-10T04:00:00Z
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 190x2x12 / (+56# chains) 260x1x12

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
*

1 Like
2118

2025-08-11T00:00:00Z
DE upper

Speed bench
+30# chains
150x3x10
Incline flys
40s x 10
Superset:
Incline Tate press / Kneeling band pushdown
3x10 / Mx100
BB Neck press
95x30
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Concentration curls
50s x 8
Concentration hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x10 / 155x10
*

2119

2025-08-12T04:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
+70# x 8 / 2 Strong x 20

CSBB row
135x10

Seated cable rows
135x20

BB Shrugs
135x30

One arm side pulldown
30# x 20

Hanging knee raise
1x8
*

2120

2025-08-14T04:00:00Z
Max effort lower

4ā€ block deadlift
155/225/315/405/500/525x1
(meant to do 2" block DL :face_with_symbols_on_mouth:)

2" block deadlift
500x1 (grinder)

Squats
+Top squat attachment
150/200/250x1 300x5

Super set:
Ab wheel / Band pulldown abs
+80# x 12 / 2Avg x 33

Super set:
Mentzer sit-ups / Band pulldown abs
+25# x 10 / 2Avg x 33

Super set:
Cable oblique pushdowns / Band pulldown abs
100x30 / 2Avg x 33

NLC
1x6
*

1 Like
2121

2025-08-15T04:00:00Z
Max effort upper

Chain bench press
+30# chains
155/175/187/207/223/241/262x1

CG bench press
185x8x3
OH BB extension
85x8/7 65x10
Kneeling band pushdown
MMx60
Neck press
95x20
Lateral raise
35s x 10
BB reverse raise
50# x 8
Modified CS reverse fly
15s x 12
High cable curls
35s x 10
Concentration curls
50s x 10
Concentration hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
95x20 / 115x20
*

1 Like
2122

2025-08-16T04:00:00Z
Upper assistance

CG chins
+20# / +40# / +54# / +68# / +82# / +96# x1 +111#x2

Band pullover
2 Strong x 20

Crunches
1x50
*

1 Like
2123

2025-08-17T04:00:00Z
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 210x2x10 / (+56# chains) 285x1x10

Super set:
Ab wheel / Band pulldown abs
+80# x 15 / 2Avg x 33

Super set:
Mentzer sit-ups / Band pulldown abs
+25# x 12 / 2Avg x 33

Super set:
Cable oblique pushdowns / Band pulldown abs
100x30 / 2Avg x 33

NLC
1x6

Band leg curls
L x 20
*

1 Like
2124

2025-08-18T00:00:00Z
DE upper

Speed bench
+30# chains
165x3x9
CG Incline
135x20
Superset:
JM press / Kneeling band pushdown
3x6 / Mx100
BB Neck press
115x20
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Concentration curls
50s x 10
Concentration hammer curls
50s x 10
High cable curl
35x10
Super set:
Seated wrist curls / standing wrist curls
135x8 / 175x12
*

1 Like
2125

2025-08-19T04:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
BW x 15 / 2 Strong x 20

CSBB row
135x10

Inverted rows
BWx10

BB Shrugs
225x40

One arm side pulldown
30# x 20

Crunches
1x50

Hanging leg raise
1x8
*

1 Like
2126

2025-08-20T20:30:00Z
Max effort lower

Chain Squats
+68# chains
185/205/225/247/265/287/296/310x1

Deadlift
155/225/315x1 405x6

Super set:
Ab wheel / Band pulldown abs
+80# x 15 / 2Avg x 33

Super set:
Mentzer sit-ups / Band pulldown abs
+25# x 12 / 2Avg x 33

Cable oblique pushdowns
100x10 (paused)
*

1 Like
2127

2025-08-20T04:00:00Z
Lower assistance

RH
1x50

One leg calf press
95x10

Seated one leg calf press
85x10

Standing reverse calf press
70# x 20

Band trunk twist
3x15
*

1 Like
2128

2025-08-22T00:00:00Z
Max effort upper

Chain floor press
+96# chains
145/158/170/183/190/205x1

CG floor press
185x8x3
OH BB extension
85x8/7 65x10
Kneeling band pushdown
MMx75
Neck press
115x20
Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 12
Concentration hammer curls
50s x 10
High cable curls
35s x 10
Concentration curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
145x6 / 185x10
*

1 Like
2129

2025-08-23T04:00:00Z
Upper assistance

Superset:
CG chins (full stretch & paused) / Band pullover
+70# x 8.25 / 2 Strong x 20

CSBB row
280x7

Seated cable rows
135x20

BB Shrugs
225x40

One arm side pulldown
30# x 20

Hanging leg raise
1x8
*

1 Like
2130

2025-08-23T04:00:00Z
DE lower

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

Super set:
Ab wheel / Band pulldown abs
+80# x 15 / 2Avg x 33

Super set:
Mentzer sit-ups / Band pulldown abs
+25# x 12 / 2Avg x 33

Cable oblique pushdowns
100x30

NLC
1x6
*

1 Like
2131

2025-08-25T00:00:00Z
DE upper

Speed bench
+30# chains
135x3x12
Incline fly
45s x 10
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Concentration hammer curls
50s x 10
High cable curls
40x10
Concentration curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
135x8 / 175x10
OH BB extension
65x25
*

1 Like
2132

2025-08-26T04:00:00Z
Upper assistance

Superset:
CSBB row / Band pullover
280x7 / 2 Strong x 20

Seated cable rows
135x20

BB Shrugs
315x30

One arm side pulldown
30# x 20

Crunches
1x45 1x20

Hanging leg raise
1x8
*

1 Like
2133

2025-08-27T04:00:00Z
Max effort lower

2" block deadlift
+96# chains
155/225/315/405/430x1

Squats
+Top squat attachment
150/200/250x1 300x5

Super set:
Ab wheel / Band pulldown abs
+80# x 15 / 2Avg x 33

Super set:
Mentzer sit-ups / Band pulldown abs
+25# x 12 / 2Avg x 33

Super set:
Cable oblique pushdowns / Band pulldown abs
100x30 / 2Avg x 33

NLC
1x6

Band leg curls
Lx20
*

1 Like
2134

2025-08-28T04:00:00Z
Lower assistance

RH
1x50

One leg calf press
95x10

Seated one leg calf press
85x10

Standing reverse calf press
70# x 20

Band trunk twist
3x15
*

1 Like
2135

2025-08-29T04:00:00Z
Max effort upper

Bench press
175/188/198/219/235/253/273x1

CG bench
185x8/8/7
OH BB extensions
65x8 85x8/7
Band pushdown
MMx75
Neck press
115x20
Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 12
High cable curls
40x10
Concentration curls
50s x 10
Concentration hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
95x20/ 115x20
*

1 Like
2136

2025-08-30T04:00:00Z
Upper assistance

Superset:
CSBB row / Band pullover
280x7 / 2 Strong x 20

Seated cable rows
135x20

BTB BB Shrugs
225x35

One arm side pulldown
30# x 20

Crunches
1x50 1x20
*

1 Like