My Strength Training Log 2016-20XX

Training Training Logs
950

2/7/22
Light bench

Bench press
185x10x3

Wide grip bench press
160x10x3

Narrow grip bench press
160x10x3

Lateral raise
7x15

Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10

1 Like
951

2/8/22
Upper assistance

Super set:
EZ press / DC pullups
4x10 / 4x12

Super set:
EZ press / Reverse BB row
4x10 / 4x8

Super set:
One arm reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

1 Like
952

2/9/22
Max effort lower

Band squats
+Top squat attachment
+Strong bands
225/245/260/285/315/340/355x1
12" box
165x10x3

Ab wheel
+55x8x6

1 Like
953

2/10/22
Lower assistance

Kneeling squats
+Top squat attachment
405x5x5

Calf press
3x10

Reverse calf press
3x10

GHR
4x8

1 Like
954

2/11/22
Heavy upper

Bench press
215x5x5

Wide grip bench press
175x10x3

Narrow grip bench press
175x10x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

1 Like
955

2/12/22
Upper assistance

Super set:
EZ press / DC pullups
4x10 / 4x12

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

1 Like
956

2/13/22
DE lower

Speed squat
255x5x8

Speed Deadlift
265x1x6

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

1 Like
957

2/14/22
Light bench

Bench press
190x10x3

Wide grip bench press
161x10x3

Narrow grip bench press
161x10x3

Lateral raise
7x15

Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10

1 Like
958

2/15/22
Upper assistance

Super set:
EZ press / DC pullups
4x10 / 4x12

Super set:
EZ press / Reverse BB row
4x10 / 4x8

Super set:
One arm reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

1 Like
959

2/16/22
Max effort lower

2ā€ block deadlift
+average bands
155/225/315/335/365/390/425/460x1
325x5

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

1 Like
960

2/17/22
Lower assistance

Kneeling squats
+Top squat attachment
405x5x5

Band pulldown abs
Dbl MMx20x4

Calf press
4x10

Reverse calf press
4x10

1 Like
961

2/18/22
Heavy upper

Bench press
220x5x4

Wide grip bench press
180x10x3

Narrow grip bench press
180x10x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

1 Like
962

2/19/22
Upper assistance

Super set:
EZ press / DC pullups
4x10 / 4x12

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

1 Like
963

2/20/22
DE lower

Speed squat
255x5x8

Speed Deadlift
155/225/275x1

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

964

2/21/22
Light bench

Bench press
191x10x3

Wide grip bench press
165x10x3

Narrow grip bench press
165x10x3

Lateral raise
7x15

Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10

965

2/22/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x12

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20

OH extensions
BBx30x3

966

2/23/22
Lower assistance

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

1 Like
967

2/24/22
Lower assistance

Band pulldown abs
Dbl MMx20x4

One leg calf press
4x10

Reverse calf press
4x12

CS DB shrugs
4x10

968

2/25/22
Heavy bench

Bench press
230x5x3

Wide grip bench press
190x10x3

Narrow grip bench press
190x10x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

1 Like
969

2/26/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x12

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

OH BB extension
BBx40

1 Like