My Strength Training Log 2016-20XX

Training Training Logs
2257

2026-01-12T05:00:00Z
DE upper

Speed bench
+40# chains
135 x 3 x 12 (4 sets reg, 4 sets medium, 4 sets CG)

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

1 Like
2258

2026-01-13T05:00:00Z
Upper assistance

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

0 degree CSBB row
135 x 10

Seated cable rows
135 x 10

Cable oblique pushdowns
100# x 33

BB shrugs
135 x 10

Neck extension
+25# x 20

One arm side pulldown
30# x 10

Crunches
1x60
*

1 Like
2259

2026-01-14T05:00:00Z
Max effort lower

2ā€ block deadlift
+56# chains
155/225/315/405/500x1

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

Super set:
Ab wheel / Band pulldown Abs
+55# x 12 x 3 / 2Avg x 35 x 3
*

2 Likes
2260

2026-01-15T05:00:00Z
Lower assistance

One leg calf press
95 x 10

Seated one leg calf press
100 x 10

Seated one leg reverse calf press
50# x 20

Hanging leg raise
1 x 8

Oblique crunches
+10# x 10

Hanging knee raise
1 x 8
*

1 Like
2261

2026-01-16T05:00:00Z
Max effort upper

Reverse band bench
+reverse strong bands
225/245/270/290/318/305x1
CG
225x7x7

Rope pushdown
30# x 12
Lateral raise
35s x 15
Rope face pulls
60 x 12
0 Degree modified CS reverse fly
15s x 12
BB curls
95 x 10
Cross body hammer curls
50s x 8
Incline curls
35s x 8
Reverse BB wrist curls
55x10
*

1 Like
2262

2026-01-17T05:00:00Z
Upper assistance

BB shrugs
225x50

Neck extension
+25# x 20

Crunches
1x60
*

1 Like
2263

2026-01-18T05:00:00Z
DE lower

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

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

RNC
1x10

Band leg curls
Lx25

NLC
1x8
*

1 Like
2264

2026-01-19T05:00:00Z
DE upper

Speed bench
+40# chains
150 x 3 x 10 (3 sets reg, 3 sets medium, 4 sets CG)

CG bench
140x30
OH BB extension
85 x 8
Rope pushdowns
30 x 10
Incline Tate press
50s x 8
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
10s x 21
Reverse grip BB curls
65 x 8 x 3
Reverse BB wrist curls
55 x 10
*

1 Like
2265

2026-01-20T05:00:00Z
Upper assistance

Superset:
Weighted CG chins / Band pullover
+70# x 7.75 / 2 Strong x 20

0 degree CSBB row
210x6

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
315 x 35

Neck extension
+25# x 20

One arm side pulldown
30# x 10

Crunches
1x60
*

1 Like
2266

2026-01-21T05:00:00Z
Max effort lower

Chain Squats
+68# chains
185/205/225/247/265/287/296/315x1

Deadlift
155/225/315/405/465x1

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

NLC
1x10
*

1 Like
2267

2026-01-22T05:00:00Z
Lower assistance

One leg calf press
95 x 10

Seated one leg calf press
100 x 10

Seated one leg reverse calf press
85# x 20

Hanging leg raise
1 x 8

Oblique crunches
+10# x 10

Hanging knee raise
1 x 8
*

1 Like
2268

2026-01-23T05:00:00Z
Max effort upper

Chain bench press
+30# chains
155/175/187/207/223/241x1 260x0

CG bench
185x8x3
Rope pushdowns
30 x 10
Incline Tate press
50s x 8
OH BB extension
85 x 8
Lateral raise
35s x 15
0 Degree modified CS reverse fly
15s x 12
Cross body hammer curls
50s x 8
Incline curls
35s x 8
BB curls
95 x 10
Reverse BB wrist curls
55x10
*

1 Like
2269

2026-01-24T05:00:00Z
Upper assistance

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

0 degree CSBB row
205x7

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
405 x 20

One arm side pulldown
30# x 10

Crunches
1 x 60

Neck extension
+25# x 20
*

1 Like
2270

2026-01-18T05:00:00Z
DE lower

Super set:
Speed squat / Speed deadlift
(+40# chains) 230 x 2 x 8 / (+56# chains) 305 x 1 x 8

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

RNC
1x10

Band leg curls
Lx30
*

1 Like
2271

2026-01-26T05:00:00Z
DE upper

Speed bench
+40# chains
165 x 3 x 9 (3 sets reg, 3 sets medium, 3 sets CG)

Incline DB flies
45s x 12
Incline Tate press
50s x 10
OH BB extension
85 x 8
Rope pushdowns
30 x 10
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
10s x 21
Incline curls
35s x 8
BB curls
95 x 8
Cross body hammer curls
50s x 7
Reverse BB wrist curls
55 x 10
standing wrist curls
95 x 20
*

1 Like
2272

2026-01-28T05:00:00Z
Upper assistance

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

0 degree CSBB row
205x8

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
225 x 55

One arm side pulldown
30# x 10

Crunches
1x60
*

1 Like
2273

2026-01-29T05:00:00Z
Max effort lower

6ā€ block deadlift
+96# chains
155/225/315/375/405/475/425x1

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

Super set:
Weighted Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 35/40/40

NLC
1x8
*

1 Like
2274

2026-01-31T05:00:00Z
Max effort upper

Chain floor press
+96# chains
135/155/166/178/193/208x1
Lockouts: 255/275/295x1
CG
135 x 8
115 x 8 x 2

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

2 Likes
2275

2026-02-01T05:00:00Z
DE lower

Super set:
Speed squat / Speed deadlift
(+40# chains) 190 x 2 x 12 / (+56# chains) 260 x 1 x 12

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

Band leg curls
Lx30

NLC
1x10
*

2 Likes
2276

2026-02-02T05:00:00Z
DE upper

Speed bench
+40# chains
135 x 3 x 12 (4 sets reg, 4 sets medium, 4 sets CG)

CG Incline
135 x 18
Rope pushdowns
30 x 10
Incline Tate press
50s x 10
OH BB extension
85 x 8
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
10s x 21
Cross body hammer curls
50s x 8
Incline curls
35s x 10
BB curls
95 x 8
Reverse BB wrist curls
55 x 10
standing wrist curls
95 x 20
*

2 Likes