My Strength Training Log 2016-20XX

Training Training Logs
2137

2025-08-31T04:00:00Z
DE lower

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

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
2138

2025-09-01T00:00:00Z
DE upper

Speed bench
+30# chains
150x3x10
CG Incline
135x20
JM Press
95/115/135x6
Band pushdown
MMx75
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 curls
40x10
OH BB extension
BBx20
*

1 Like
2139

2025-09-02T00:00:00Z
Upper assistance

CSDB row
50s x 10

Band pullover
Light x 10

CSDB shrugs
50s x 10

One arm side pulldown
30# x 20

Crunches
1x50
*

1 Like
2140

2025-09-04T00:00:00Z
Lower

Band leg curls
Lx15x3

NLC
1x6

Reverse Nordic curl
1x8

Super set:
Ab wheel / Band pulldown abs
3x10 / 2Avg x 33 x 3
*

1 Like
2141

2025-09-05T00:00:00Z
Max effort upper

Floor press
185/205/225/235/252/272x1

CG floor press
185x8x3
OH BB extensions
65x10 85x8x3
Kneeling band pushdown
MMx80
Neck press
115x20
Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 12
Incline curls
35s x 8
Preacher DB curls
35s x 8
High cable curls
35x8
Super set:
Seated wrist curls / standing wrist curls
95x10 / 115 x 15
*

1 Like
2142

2025-09-06T00:00:00Z
Upper assistance

Wide grip lat shrugs
BW x 8 x 8

Hanging knee raise
1x10
*

1 Like
2143

2025-09-07T00:00:00Z
DE lower

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

Band leg curls
Lx20

NLC
1x6

Reverse Nordic curl
1x8

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

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

1 Like
2144

2025-09-08T00:00:00Z
DE upper

Speed bench
+30# chains
165x3x9
Incline flys
45s x 10
JM Press
95/115/135x6
Band pushdown
Mx100
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Incline curls
35s x 10
Preacher DB curls
35s x 8
High cable curls
35x10
PB forearm curls
35x20
*

1 Like
2145

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

CSBB row
135/185/205/225/230 x 8

One arm side pulldown
35# x 15

Crunches
1x50 1x20

Oblique crunches
1x10
*

1 Like
2146

2025-09-10T04:00:00Z
Max effort lower

Chain Squats
+40# chains
185/205/240/285/300/325x1 (90%)

Deadlift
155/225/315x1 405x5

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 33 x 3

Band leg curls
Lx20

NLC
1x8

Reverse Nordic curl
1x8
*

1 Like
2147

:us_outlying_islands:2025-09-11T04:00:00Z
Lower assistance

One leg calf press
95x10

Seated one leg calf press
85x10

Standing reverse calf press
70# x 20

Cable oblique pushdowns
100x30

Hanging knee raise
1x10
*

1 Like
2148

2025-09-12T00:00:00Z
Max effort upper

CG bench press
188/209/224/243/251x1 265x0
185x8/8/9

Superset:
OH BB extensions / Kneeling band pushdown
85x8x3 / MMx80

Neck press
115x23

Lateral raise
35s x 10

Incline curls
35s x 10

Seated wrist curls / standing wrist curls
135x8 / 155x10
*

1 Like
2149

2025-09-14T04:00:00Z
Lower

Treadmill Reverse Hyper
3x10

Hanging knee raise
3x8

Lying band leg curls
Lx15x3

NLC
1x8

RNC
1x8

Oblique crunches
1x10
*

1 Like
2150

2025-09-18T00:00:00Z
Max effort lower

4ā€ block deadlift
+56# chains
155/225/315/405/455x1 (92%)

Squats
+Top squat attachment
150/200/250x1 300x2

RNC
1x8

Band leng curls
Lx20

NLC
1x8

Super set:
Ab wheel / Band pulldown Abs
+55# x 12 x 3 / 2Avg x 33 x3

TRH
1x10
*

1 Like
2151

2025-09-19T04:00:00Z
Max effort upper

Reverse band bench
+reverse strong bands
225/245/270/290/305/315x1

CG bench
185x8x3
Superset:
OH extensions / Kneeling band pushdown
85x8x3 / MMx80
Neck press
115x23
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
15s x 12
Incline curls
35s x 8
DB Preacher curls
35s x 8
Reverse grip BB curls
65x8
PB forearm curls
35x20
*

1 Like
2152

2025-09-20T00:00:00Z
Upper assistance

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

CSBB row
280x6

Seated cable rows
135x20

BB Shrugs
155x30

One arm side pulldown
30# x 20

Crunches
1x50
*

1 Like
2153

2025-09-21T00:00:00Z
DE lower

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

Band leg curls
Lx20

RNC
1x8

NLC
1x8

Super set:
Oblique crunches / Band pulldown abs
3x10 / 2Avg x 33 x 3
*

1 Like
2154

2025-09-22T00:00:00Z
DE upper

Speed bench
+30# chains
135x3x12
CG bench
135x30
JM Press
135x8
Band pushdown
Mx100
Neck press
115x23
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Incline curls
35s x 10
Preacher DB curls
35s x 10
RG BB curls
65x8
Superset:
Seated wrist curls / standing wrist curls
115x10 / 135x10
*

1 Like
2155

2025-09-23T00:00:00Z
Upper assistance

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

CSBB row
135x10

Seated cable rows
135x20

BB Shrugs
225x40

One arm side pulldown
30# x 20

Hanging knee raise
1x8
*

1 Like
2156

2025-09-24T04:00:00Z
Max effort lower

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

Deadlift
155/225/315/405/455x1

Band leg curls
Lx20

RNC
1x8

NLC
1x8

Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 33 x 3
*

1 Like