My Strength Training Log 2016-20XX

Training Training Logs
2297

2026-02-23T05:00:00Z
DE upper

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

Incline flies
45s x 12
Rope pushdowns
30 x 10
Incline Tate press
50s x 10
OH BB extension
90 x 8
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
10s x 21
BB curls
95 x 10
Cross body hammer curls
50s x 8
Incline curls
35s x 10
Reverse BB wrist curls
55 x 10
JM press
1x20
*

1 Like
2298

2026-02-24T05:00:00Z
Upper assistance

Superset:
Weighted CG chins / Band pullover
+20# x 12 / 2 Strong x 20

0 degree CSBB row
205x8

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
155 x 80

Neck extension
+25# x 20

One arm side pulldown
30# x 20

Crunches
1x60
*

1 Like
2299

2026-02-26T05:00:00Z
Max effort lower

4" block deadlift
+56# chains
155/225/315/405/500 x 1

Front Squats
+Front squat harness
185 x 5 x 2

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

NLC
1 x 10
*

1 Like
2300

2026-02-28T05:00:00Z
Max effort upper

Reverse band bench
+reverse strong bands
205/225/245/270/290/319/306 x 1
CG
245 x 5 x 3

Incline Tate press
50s x 10
OH BB extension
90 x 10
Band pushdowns
MM x 10
Lateral raise
35s x 15
Face pulls
60# x 15
0 Degree modified CS reverse fly
15s x 12
Cross body hammer curls
50s x 9
Incline curls
35s x 10
BB curls
95 x 8
Reverse BB wrist curls
55 x 10
DB JM press
1 x 10
*

1 Like
2301

2026-03-01T05:00:00Z
DE lower

Super set:
Speed squat / Speed deadlift
(+Top squat attachment/40# chains)210 x 2 x 10/(+56# chains)285 x 1 x 10

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

Band leg curls
L x 30

NLC
1 x 10
*

1 Like
2302

2026-03-02T05:00:00Z
DE upper

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

CG Incline
135 x 20
OH BB extension
90 x 10
One arm rope pushdowns
30 x 10
Incline Tate press
50s x 10
Lateral raise
35s x 15
Rope face pull
60# x 15
0 Degree modified CS reverse fly
10s x 21
Incline curls
35s x 10
BB curls
95 x 8
Cross body hammer curls
50s x 7
Reverse BB wrist curls
55 x 10
JM press
1x20
*

1 Like
2303

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

Superset:
Weighted CG chins / Band pullover
+40# 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 60

Neck extension
+25# x 20

One arm side pulldown
30# x 20

Crunches
1x60
*

2304

2026-03-04T05:00:00Z
Max effort lower

Chain Squats
+Top squat attachment
+68# chains
185/205/225/247/265/287/297/316 x 1
+Front squat harness
220 x 1

Deadlift
155/225/315/405/465x1

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

2305

2026-03-05T05:00:00Z
Lower assistance

One leg calf press
95 x 10

Seated one leg calf press
100 x 10

Seated one leg reverse calf press
100# x 20

Hanging leg raise
1 x 10

Oblique crunches
+10# x 10

Band trunk twist
1 x 10
*

2306

2026-03-06T05:00:00Z
Max effort upper

Chain bench press
+30# chains
155/175/187/207/223/241/250 x 1
+Slingshot
260 x 1
-Slingshot
185 x 5 x 3

One arm rope pushdowns
30 x 10
Incline Tate press
50s x 10
OH BB extension
90 x 10
JM press
1x20
BB curls
95 x 10
Cross body hammer curls
50s x 7
Incline curls
35s x 10
Reverse BB wrist curls
55 x 10
PB forearm curls
30# x 30
*

1 Like
2307

2026-03-07T05:00:00Z
Upper assistance

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

0 degree CSBB row
205 x 8

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
315 x 40

Neck extension
+25# x 20

One arm band side pulldown
L x 20

Crunches
1 x 60
*

1 Like
2308

2026-03-08T05:00:00Z
DE lower

Super set:
Speed squat / Speed deadlift
(+Top squat attachment/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 / 2Strg x 20 x 3

NLC
1 x 10

Band leg curls
L x 30
*

1 Like
2309

2026-03-09T04:00:00Z
DE upper

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

Incline flies
45s x 12
Incline Tate press
50s x 10
OH BB extension
90 x 10
Band pushdowns
MM+M x 10
JM press
95 x 10
Lateral raise
35s x 15
EZ bar face pull
65# x 10
0 Degree modified CS reverse fly
10s x 21
Incline curls
35s x 10
BB curls
95 x 10
Cross body hammer curls
50s x 7
Reverse BB wrist curls
55 x 10
Seated wrist curls
95 x 10
*

1 Like
2310

2026-03-10T04:00:00Z
Upper assistance

Superset:
Weighted CG chins / Band pullover
+55# x 10 / 2 Strong x 20

0 degree CSBB row
205x7

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

Neck extension
+25# x 20

One arm side pulldown
30# x 20

Crunches
1x60
*

1 Like
2311

2026-03-11T04:00:00Z
Max effort lower

2ā€ block deadlift
+96# chains
155/225/315/405/455/435 x 1

Squats
+Top squat attachment
150/200/250 x 1
300 x 2
+Front squat harness
210x5

Super set:
Weighted Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Str x 25 x 3
*

1 Like
2312

2026-03-12T04:00:00Z
Lower assistance

One leg calf press
95# x 10

Seated one leg calf press
100# x 10

Seated one leg reverse calf press
100# x 20

Hanging knee raise
3 x 8
*

1 Like
2313

Youā€™ve probably mentioned it before, but Iā€™m going to ask anyway lol. What are your best lifts?

2314

Best lifts right now are raw bench 275 squat 375 deadlift 515.

1 Like
2315

2026-03-13T04:00:00Z
Max effort upper

Chain floor press
+96# chains
135/155/166/178/193/209x1
CG chain floor press
+96# chains
135 x 5 x 3

OH BB extension
90 x 10
Pushdowns
30# x 10
Incline Tate press
50s x 10
JM press
95 x 10
Lateral raise
35s x 15
Rope face pull
60# x 10
0 Degree modified CS reverse fly
15s x 12
Reverse grip BB curls
65 x 8 x 3
Reverse BB wrist curls
55 x 10/8/8
*

1 Like
2316

2026-03-14T04:00:00Z
Upper assistance

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

0 degree CSBB row
135 x 10

Seated cable rows
135 x 10

One arm side pulldown
30# x 10

Crunches
1x60
*

1 Like