My Strength Training Log 2016-20XX

Training Training Logs
1192

10/15/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x9

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

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

EZ press negatives
20s-10 reps -20s-10 reps- 20s-10 reps x2

Preacher DB curl negatives
25s-10 reps-25s-10 reps x3

1 Like
1193

10/16/22
DE lower

Speed squat
260x4x8

Speed Deadlift
265x1x6

NLC
4x8

Ab wheel
+55x9x6

2 Likes
1194

10/17/22
Light bench

Bench press
194x10x3

Wide grip bench press
167x10x3

Narrow grip bench press
167x10x3

Lateral raise
7x15

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

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

2 Likes
1195

10/18/22
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x9

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

Super set:
One arm rope pushdown / Lateral pulldown
4x12 / 4x20

2 Likes
1196

10/20/22
Max effort lower

4ā€ block deadlift
155/225/315/405/500/537x1(PR)
460x5

Ab wheel
+55x9x6

NLC
3x8

Good mornings
5x5

Band pulldown abs
2L+Mx25x3

RH
4x25

2 Likes
1197

10/21/22
Heavy bench

Bench press
229x5x4

Wide grip bench press
188x10x3

Narrow grip bench press
188x10x3

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
1198

10/22/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x9

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

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

EZ press negatives
20s-10 reps -20s-10 reps- x2

Preacher DB curl negatives
25s-10 reps-25s-10 reps x3

1 Like
1199

10/23/22
DE lower

Super set:
Speed squat / Speed Deadlift
255x5x8 / 320x1x6

Super set:
Ab wheel / NLC
+55x9x6 / 4x8

1 Like
1200

10/24/22
Light bench

Bench press
198x8x3

Wide grip bench press
172x10x3

Narrow grip bench press
172x10x3

Lateral raise
7x15

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

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

1 Like
1201

10/25/22
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x9

Super set:
Tate press / Chin ups
4x10 / 4x9

Super set:
One arm rope pushdown / Lateral pulldown
4x12 / 4x20

EZ press negatives
20s-10 reps -20s-10 reps- x3

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

1 Like
1202

10/27/22
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330x1 352.5x2
12" box 171.5x10x3

NLC
4x8

Ab wheel
+55#x10x6

Good Mornings
5x5

RH
4x25

Band pulldown abs
M+2Lx25x4

1 Like
1203

10/28/22
Heavy bench

Bench press
240x5x3

Wide grip bench press
197x10x3

Narrow grip bench press
197x10x3

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

1204

10/29/22
Upper assistance

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

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

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

EZ press negatives
20s-10 reps -20s-10 reps- x1

Preacher DB curl negatives
25s-10 reps-25s-10 reps x3

1205

10/30/22
DE lower

Super set:
Speed squat / Speed Deadlift
260x4x8 / 265x1x6

Super set:
Ab wheel / NLC
+55#x10x6 / 4x8

1206

10/31/22
Light bench

Bench press
202x8x3

Wide grip bench press
174x10x3

Narrow grip bench press
174x10x3

Lateral raise
7x15

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

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

1 Like
1207

11/1/22
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

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

Super set:
One arm rope pushdown / Lateral pulldown
4x12 / 4x20

1 Like
1208

11/2/22
Max effort lower

6ā€ block deadlift
+average bands
155/225/315/365/390/425/480x1(PR)
410x5

NLC
3x8

Ab wheel
+55#x10x6

RH
2x25

Band pulldown abs
M+2Lx25x2

1 Like
1209

11/3/22
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10

Calf press
4x15

Band Ab side pushdown
Sx10x3

Reverse calf press
4x20

1 Like
1210

11/4/22
Heavy bench

Bench press
248x3x3

Wide grip bench press
204x10x3

Narrow grip bench press
204x10x3

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

1211

11/5/22
Upper assistance

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

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

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

EZ press negatives
20s-10 reps -20s-10 reps- x1

Preacher DB curl negatives
25s-10 reps-25s-10 reps x3

1 Like