My Strength Training Log 2016-20XX

Training Training Logs
1152

9/6/22
Upper assistance

Super set:
EZ press / Chin ups
1x15 / 1x8

Super set:
Tate press / Reverse BB row
1x10 / 1x8

Super set:
One arm rope pushdown / Lateral pulldown
1x12 / 1x20

DB preacher curl negatives
25s-10 reps-25s-10 reps x1

2 Likes
1153

9/8/22
Lower assistance

Squats
+Top squat attachment
12" box 185x10x3

Ab wheel
+55x9x6

NLC
4x8

Reverse calf press
4x15

2 Likes
1154

Amazing PB!
Iā€™m your biggest fan

1155

Thanks TL, lol

1156

9/9/22
Heavy bench

Bench press
183x10x3

Wide grip bench press
158x10x3

Narrow grip bench press
158x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10

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

1 Like
1157

9/10/22
Upper assistance

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

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

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

OH BB extension
4x8

Preacher DB curl negatives
25s-10 reps-25s-10 reps x2

1 Like
1158

9/11/22
DE lower

Speed squat
255x5x8

Speed Deadlift
320x1x6

NLC
4x8

Ab wheel
+55x9x6

Reverse hyper
4x25

1 Like
1159

9/12/22
Light bench

Bench press
173x15x3

Wide grip bench press
147x10x3

Narrow grip bench press
147x10x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

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

1 Like
1160

9/13/22
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
4x12 / 4x20

DB preacher curls
3x5 heavy

1 Like
1161

9/15/22
Max effort lower

Squats
+Top squat attachment
225/245/285/300/330/350/377x1
12" box 260x5

NLC
4x8

Ab wheel
+55x9x6

RH
4x25

Band pulldown abs
2L+Mx25x4

1 Like
1162

9/16/22
Heavy bench

Bench press
183x10x3

Wide grip bench press
158x10x3

Narrow grip bench press
158x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10

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

2 Likes
1163

9/17/22
Upper assistance

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

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

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

Preacher DB curl negatives
25s-10 reps-25s-10 reps x2

OH BB extension
BBx50

2 Likes
1164

9/18/22
DE lower

Speed squat
265x3
255x5x7

Speed Deadlift
265x1x6

NLC
4x8

Ab wheel
+55x9x6

Reverse hyper
4x25

2 Likes
1165

9/19/22
Light bench

Bench press
177x15x3

Wide grip bench press
151x10x3

Narrow grip bench press
151x10x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

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

2 Likes
1166

9/20/22
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
4x12 / 4x20

DB preacher curls
3x5 heavy

2 Likes
1167

9/21/22
Max effort lower

6ā€ block deadlift
155/225/315/405/505/x1 560x0
475x5

NLC
4x8

Ab wheel
+55x9x6

RH
4x20

2 Likes
1168

9/22/22
Lower assistance

Kneeling squats
+Top squat attachment
405x5x5

DB Bulgarian Split Squats
3x8

Calf press
4x15

Reverse calf press
4x15

Band pulldown abs
2L+Mx25x4

1 Like
1169

9/23/22
Heavy bench

Bench press
191x10x3

Wide grip bench press
162x10x3

Narrow grip bench press
162x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10

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

2 Likes
1170

9/24/22
Upper assistance

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

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

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

Preacher DB curl negatives
25s-10 reps-25s-10 reps x2

2 Likes
1171

9/25/22
DE lower

Speed squat
255x5x8

Speed Deadlift
320x1x6

NLC
4x8

Ab wheel
+55x9x6

2 Likes