My Strength Training Log 2016-20XX

Training Training Logs
2237

2025-12-19T05:00:00Z
Upper deload

Bench press
BBx100

Oblique crunches
+10# x 10 x 3
*

1 Like
2238

2025-12-20T05:00:00Z
Upper assistance

Superset:
CG chins / Band pullover
+70# x 7 / 2 Strong x 20

0 degree CSBB row
205x7

Seated cable rows
135x25

Cable oblique pushdowns
100# x 30

Crunches
1x55
*

1 Like
2239

2025-12-21T05:00:00Z
DE lower

Super set:
Speed squat / Speed deadlift
(+40# chains) 190x2x12 / (+56# chains) 265x1x12

Mentzer sit-ups / Band pulldown Abs
+25x10x3 / 2Avg x 35 x 3

Band leg curls
Lx20
*

1 Like
2240

2025-12-22T05:00:00Z
DE upper

Speed bench
+40# chains
135x3x12 (4 sets reg, 4 sets medium, 4 sets CG)

CG bench
140x30
Incline Tate press
50s x 8 x 3
Lateral raise
35s x 12
Rope face pull
50# x 12
0 Degree modified CS reverse fly
10s x 20
BB curls
95x8x3
*

1 Like
2241

2025-12-23T05:00:00Z
Upper assistance

Superset:
CG chins / Band pullover
+20# x 10 / 2 Strong x 20

0 degree CSBB row
205x8

Seated cable rows
135x25

Cable oblique pushdowns
100# x 30

BB shrugs
315 x 30

One arm side pulldown
30# x 20

Crunches
1x60
*

2 Likes
2242

2025-12-26T05:00:00Z
Max effort lower & upper

Chain Squats
+96# chains
170/185/205/225/245/265/285x1

Deadlift
155/225/315/405/465x1

Chain bench press
+96# chains
95/115/135/155/175/185/195x1
*

1 Like
2243

2025-12-27T05:00:00Z
Upper assistance

Superset:
CG chins / Band pullover
BW x 10 / 2 Strong x 20

0 degree CSBB row
205x8

Seated cable rows
135x25

Cable oblique pushdowns
100# x 30

BB shrugs
405 x 15

One arm side pulldown
30# x 20

Crunches
1x60
*

1 Like
2244

2025-12-28T05:00:00Z
DE lower

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

Weighted ab wheel / Band pulldown Abs
+80# x12 x 3 / 2Avg x 35 x 3

NLC
1x8
*

1 Like
2245

2025-12-29T05:00:00Z
DE upper

Speed bench
+40# chains
150x3x10 (3 sets reg, 3 sets medium, 4 sets CG)

Incline flys
45sx12
OH BB extension
85x10
Incline Tate press
50s x 8
Lateral raise
35s x 12
Rope face pull
50# x 15
0 Degree modified CS reverse fly
10s x 20
BB curls
95x8
Cross body hammer curls
50s x 8
Incline curls
35s x 8
Reverse BB wrist curls
55x10
*

1 Like
2246

2025-12-30T05:00:00Z
Upper assistance

0 degree CSBB row
205x8/8/7/8

Pull ups
BWx10

BB shrugs
135x100

1 arm rope pushdown
30 x 10 x 2

Crunches
1x60
*

2 Likes
2247

2025-12-31T05:00:00Z
Max effort lower

2" Block Deadlift
155/225/315/405/500x1 (~95%)

Squats
+Top squat attachment
150/200/250x1 300x4

RNC
3x5

Band leg curls
Lx20x3

Oblique crunches
+10# x 10 x 3

NLC
1x8
*

2 Likes
2248

2026-01-02T05:00:00Z
Max effort upper

Floor press
175/185/205/225/235/252/275x1
225x4

CG floor press
185x9
OH BB extension
85x10
Incline Tate press
50s x 8
Rope pushdowns
30x10
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
15s x 10
BB curls
95x8
Cross body hammer curls
50s x 8
Incline curls
35s x 8
Reverse BB wrist curls
55x10
*

2 Likes
2249

2026-01-03T05:00:00Z
Upper assistance

Superset:
CG chins / Band pullover
+40# x 10 / 2 Strong x 20

0 degree CSBB row
210x8

Seated cable rows
135x25

Cable oblique pushdowns
100# x 30

BB shrugs
225 x 50

One arm side pulldown
30# x 20

Crunches
1x60
*

1 Like
2250

2026-01-04T05:00:00Z
DE lower

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

Weighted ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 35 x 3

RNC
1x10

Band leg curls
Lx30
*

1 Like
2251

2026-01-05T05:00:00Z
DE upper

Speed bench
+40# chains
165x3x9 (3 sets reg, 3 sets medium, 3 sets CG)

CG Incline
135x18
OH BB extension
85x8
Incline Tate press
50s x 8
Rope pushdowns
30x8
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
10s x 20
Cross body hammer curls
50s x 8
Incline curls
35s x 8
BB curls
95x8
Reverse BB wrist curls
55x10
*

1 Like
2252

2026-01-06T05:00:00Z
Upper assistance

Superset:
CG chins / Band pullover
BW x 10 / 2 Strong x 20

0 degree CSBB row
210 x 7

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
315 x 35

One arm side pulldown
30# x 20

Crunches
1 x 60
*

1 Like
2253

2026-01-08T05:00:00Z
Max effort lower

Chain Squats
+40# chains
185/220/240/260/285/305/335x1

Deadlift
155/225/315/405/465x1

Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 35 x 3
*

1 Like
2254

2026-01-09T05:00:00Z
Max effort upper

CG bench press
175/188/209/224/243x1 264x0 250x1

CG bench press
185x8x6
Rope pushdowns
30 x 8
Lateral raise
35s x 12
Rope face pull
60# x 12
0 Degree modified CS reverse fly
15s x 12
Reverse grip BB curls
65 x8 x 3
Reverse BB wrist curls
55x10
*

2255

2026-01-10T05:00:00Z
Upper assistance

Superset:
CG chins / Band pullover
+55# x 9 / 2 Strong x 20

0 degree CSBB row
210 x 7

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
405 x 15

Neck extension
+25# x 20

One arm side pulldown
30# x 20
*

1 Like
2256

2026-01-11T05:00:00Z
DE lower

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

Weighted ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 35 x 3

RNC
1x10

NLC
1x10
*

1 Like