My Strength Training Log 2016-20XX

Training Training Logs
82

8/18/17

Speed Bench
135x6x6
185x1

Front raise
25s x 15 x 3

Young press
145x6x6

Tate press
55s x 8 60s x 8 65s x 8

EZ bar pullover
95x6x6

Pec deck
110x6 115x6 120x6 125x6 130x6 135x6

Wide grip cable row
6x6

Hammer curls
45s x 6 x 6

V-bar pushdowns
6x6

BB shrugs
225x6 315x6 405x6x2 315x6x2

BB wrist curls
95x10x6

Calf press
6x6

83

8/20/17

Seated OH press
95x6x3 115x6 135x6x2

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Stiff arm incline pull downs
6x6

Pec deck
110x6x6

Single arm CSR machine
6x6

Hammer curls
45x6x6

Russian leg curls
3x5

84

8/23/17

Leg press
10 plates x 6 x 6

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Stiff arm pull downs
6x6

Pec deck
110x6x6

CG Cable row
6x6

EZ bar curls
90x6x6

85

8/25/17

Speed Bench
135x6x6

Front raise
25s x 15 x 3

Young press
145x6x6

Tate press
55s x 8 60s x 8 65s x 8

BB pullover
95x6x6

Pec deck
110x6 115x6 120x6 125x6 130x6 135x6

Wide grip cable row
6x6

Hammer curls
45s x 6 x 6

One arm reverse grip pushdowns
6x6

86

9/3/17

Speed bench
135x6x6

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Incline cable pullover
6x6

Pec deck
115x6x6

CSR machine
200x6x6

Hammer curls
45x6x6

87

9/6/17
Max effort lower

Equipped deadlift from 4" blocks
+Inzer Leviathan on backward
315x1 405x1 495x1 530x1 515x1 495x1

Young press
140x6x6

Stiff arm pulldowns
6x6

Quad extensions
200x6x6

CG cable row
6x6

Hammer curls
45x6x6

Russian leg curls
6x6

88

9/8/17

Speed bench
135x6x6

Bent over lateral raise
15x15x3

JM press
135x6 140x6 145x6 150x6 155x6 160x6

BB pullover
95x6x6

Lying DB extensions
30x6x6

Pec deck
115/120/125/130/135/140x6

One arm CSR machine
100x6x6

Rope hammer curls
6x6

One arm reverse grip pushdowns
6x6

89

9/14/17
Max effort lower

Reverse band low box squats
+Reverse strong bands
315x1 365x1 405x1 455x1 495x1

Squat rack lockouts
315x1 405x1 455x1 495x1 545x1 585x1 605x1

Young press
140x6x6

Stiff arm pulldowns
6x6

Russian leg curls
6x6

90

9/16/17

Speed bench
135x6x6 185x1 200x1

Bent over lateral raise
15x15x3

Young press
145x6x6

EZ bar pullover
95x6x6

Tate press
55s x 8 60s x 8 65s x 10

Pec deck
115/120/125/130/135/140x6

CG cable row
6x6

Rope hammer curls
6x6

One rope pushdowns
3x20

91

9/18/17

Speed bench
135x6x6 185x1

Bent over lateral raise
15x15x3

Young triceps press
140x6x6

Stiff arm pullover
6x6

Pec deck
115x6x2 120x6x2 125x6x2

CSR machine
200x6x6

Hammer curls
45s x 6 x 6

92

9/20/17
Max effort lower

Deadlift from 6" blocks
+doubled mini bands
135x5 225x1 315x1 405x1 465x1 455x1 405x1

Young press
140x6x6

Reverse flies
15x15x3

One arm stiff arm pulldowns
6x6

Quad extension
200x6x6

Ab wheel
45x6x6

Russian leg curls
6x6

93

9/22/17

Speed bench
135x6x6 185x1 205x1

Bent over lateral raise
15x15x3

Young press
145x6x6

Incline pullover
6x6

Tate press
55s x 8 60s x 8 65s x 10

Pec deck
115/120/125/130/135/140x6

One arm cable row
6x6

Hammer curls
45x6x6

1 Like
94

9/25/17

Speed bench
135x6x6 185x1

Bent over lateral raise
15x15x3

Young press
140x6x6

Stiff arm pulldowns
6x6

Pec deck
115x6x2 120x6x2 125x6x2

Wide grip cable rows
6x6

Hammer curls
45s x 6 x 6

1 Like
95

9/27/17
Max effort lower

Low box squats with chains
+120# chains
135x5 185x1 225x1
245x1 275x1 300x1 315x1

Young press
140x6x6

Reverse flies
15x15x3

One arm stiff arm pulldowns
6x6

Quad extension
200x6x6

Ab wheel
45x6x6

Russian leg curls
6x6

96

9/29/17

Speed bench
135x6x6 185x1 210x1

Bent over lateral raise
15x15x3

Young press
145x6x6

BB pullover
95x6x6

BB floor extensions
95x6x6

Pec deck
115/120/125/130/135/140x6

Cable row
6x6

One arm rope hammer curls
6x6

One arm rope pushdowns
6x6 1x30

97

10/8/17

Speed bench
135x6x6

Bent over lateral raise
15s x 15 x 3

Front raise
15s/20s/25s x15

Young triceps press
145x6x6

DB pullover
90/90/95/95/95/95x6

Pec deck
120x10x6

CSR machine
200x6x6

One arm rope hammer curls
6x6

One arm rope pushdowns
3x20

98

10/11/17
Max effort lower

Equipped low box squat
BBx10 135x5 185x2 225x2
+Inzer Leviathan
315x1 365x1 405x1 425x1 445x1

Bent over lateral raise
15s x 15 x 3

CG pushdowns
6x6

Stiff arm pulldowns
6x6

Russian leg curls
6x6

99

10/13/17

Speed bench
135x6x6 185x1 215x1

Bent over lateral raise
15s x 15 x 3

Front raise
25s x 15 x 3

Young triceps press
145x6x6

EZ bar pullover
95x6x6

Pec deck
120/125/130/135/140/140x6

CSR DB row
75s x 6 x 6

One arm rope hammer curls
6x6

One arm rope pushdowns
3x20

100

10/17/17

Reverse band deadlift from 4" blocks
BBx20 135x5 225x1
+reverse strong bands
225x1 315x1 405x1 495x1 615x1 495x1

Bent over lateral raise
15s x 15 x 3

Front raise
25s x 15 x 3

Young triceps press
145x6x6

Stiff arm pulldowns
6x6

Pec deck
120x6x6

CG cable rows
6x6

One arm rope hammer curls
6x6

One arm rope pushdowns
3x20

101

10/20/17

Speed bench
135x6x6 185x1 220x1

Bent over lateral raise
15s x 15 x 3

Young triceps press
145x6x6

Decline pullover
95x6x6

Pec deck
130x6x6

One arm cable row
6x6

One arm rope hammer curls
6x6

One arm rope pushdowns
3x20