My Strength Training Log 2016-20XX

Training Training Logs
1010

4/18/22
Light bench

Bench press
180x12x3

Wide grip bench press
155x10x3

Narrow grip bench press
155x10x3

Lateral raise
7x15

Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10

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

1 Like
1011

4/19/22
Upper assistance

Super set:
EZ press / CG Chin ups
4x15 / 4x8

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

Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20

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

Concentration curl negatives
25s-10 reps-25s-10 reps x1

1 Like
1012

4/20/22
Max effort lower

Band squats
+Top squat attachment
+Strong bands
225/245/260/285/315/340/360x1
12" box
165x10x3

Ab wheel
+55x8x6

RH
4x20

NLC
4x8

1 Like
1013

4/22/22
Heavy bench

Bench press
200x8x3

Wide grip bench press
165x10x3

Narrow grip bench press
165x10x3

Lateral raise
7x15

Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10

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

1014

4/23/22
Upper assistance

Super set:
EZ press / CG chin ups
4x10 / 4x8

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

Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20

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

Concentration curl negatives
25s-10 reps-25s-10 reps x1

1 Like
1015

4/24/22
DE lower

Speed squat
255x5x8

Speed Deadlift
265x1x6

Ab wheel
+55x8x6

RH
4x20

NLC
4x8

1 Like
1016

4/25/22
Light bench

Bench press
185x12x3

Wide grip bench press
160x10x3

Narrow grip bench press
160x10x3

Lateral raise
7x15

Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10

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

1 Like
1017

4/26/22
Upper assistance

Super set:
EZ press / CG Chin ups
4x15 / 4x8

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

Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20

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

Concentration curl negatives
25s-10 reps-25s-10 reps x1

1 Like
1018

4/27/22
Max effort lower

2ā€ Block Deadlift
155/225/315/405/500/ 535x1(PR)
455x5

Ab wheel
+55x8x6

RH
4x20

NLC
4x8

1 Like
1019

4/28/22
Lower assistance

Kneeling squats
+Top squat attachment
225/315/365/385/405/415x1

BB hip thrust
225x10x3

Calf press
3x10

Reverse calf press
3x10

Band pulldown abs
2Lx20x3

1 Like
1020

4/29/22
Heavy bench

Bench press
210x8x3

Wide grip bench press
170x10x3

Narrow grip bench press
170x10x3

Lateral raise
7x15

Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10

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

1 Like
1021

4/30/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x8

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

Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20

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

Concentration curl negatives
25s-10 reps-25s-10 reps x1

1 Like
1022

5/1/22
DE lower

Speed squat
255x5x8

Speed Deadlift
320x1x6

Ab wheel
+55x8x6

RH
4x20

NLC
4x8

1 Like
1023

5/2/22
Light bench

Bench press
190x10x3

Wide grip bench press
160x10x3

Narrow grip bench press
160x10x3

Lateral raise
7x15

Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10

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

1 Like
1024

5/3/22
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x8

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

Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x1

Concentration curl negatives
25s-10 reps-25s-10 reps x2

1 Like
1025

5/4/22
Max effort lower

Squats
+Top squat attachment
225/245/285/300/330/350/365x1
12" box 175x10x3

Ab wheel
+55x10x6

RH
4x20

NLC
4x8

Band pulldown abs
2Lx20x4

1 Like
1026

5/5/22
Lower assistance

Kneeling squats
+Top squat attachment
405x5x5

BB hip thrust
225x10x3

Calf press
3x10

Reverse calf press
3x10

Band trunk twist
3x10

1 Like
1027

5/6/22
Heavy bench

Bench press
220x5x5

Wide grip bench press
180x10x3

Narrow grip bench press
180x10x3

Lateral raise
7x15

Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10

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

1 Like
1028

5/7/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x8

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

Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x2

Concentration curl negatives
25s-10 reps-25s-10 reps x2

1 Like
1029

5/8/22
DE lower

Speed squat
255x5x8

Speed Deadlift
265x1x6

Ab wheel
+55x8x6

RH
4x20

NLC
4x8

1 Like