My Strength Training Log 2016-20XX

Training Training Logs
1232

11/29/22
Upper assistance

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

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

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

Super set: EZ press negatives / Preacher DB curl negatives
20s-10 reps -20s-10 reps x3 / 25s-10 reps -25s-10 reps x3

2 Likes
1233

11/30/22
Lower

Squats
185x10
12" box 135x10

NLC
4x8

Ab wheel
+55#x10x6

RH
4x25

2 Likes
1234

12/1/22
Lower assistance

Calf press
4x15

Band Ab side pushdown
Sx10x4

Reverse calf press
4x20

Band pulldown abs
2L+Mx25x4

2 Likes
1235

12/2/2022
Light bench

Bench press
174x15x3

Wide grip bench press
148x10

Narrow grip bench press
148x10

Lateral raise
7x15

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

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

2 Likes
1236

12/3/22
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

Super set
EZ press negatives / Preacher DB curl negatives
20s-10 reps 20s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3

2 Likes
1237

12/4/22
DE lower

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

Giant set:
Ab wheel / NLC / RH
+55#x10x6 / 4x8 / 4x25

2 Likes
1238

12/5/2022
Light bench

Bench press
174x15x3

Wide grip bench press
148x10

Narrow grip bench press
148x10

Lateral raise
7x15

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

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

2 Likes
1239

12/6/22
Upper assistance

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

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

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

Super set
EZ press negatives / Preacher DB curl negatives
20s-10 reps 20s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)

2 Likes
1240

12/8/22
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330/353/353x1
12" box 172x10x3

NLC
4x8

Ab wheel
+55#x10x6

RH
4x25

1 Like
1241

12/9/22
Heavy bench

Bench press
184x10x3

Wide grip bench press
159x10x3

Narrow grip bench press
159x10x3

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
1242

12/10/22
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

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)

2 Likes
1243

12/11/22
DE lower

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

Giant set:
Ab wheel / NLC / RH
+55#x10x6 / 4x8 / 4x25

2 Likes
1244

12/12/2022
Light bench

Bench press
178x15x3

Wide grip bench press
152x10

Narrow grip bench press
152x10

Lateral raise
7x15

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

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

2 Likes
1245

12/13/22
Upper assistance

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

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

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

Super set
EZ press negatives / Preacher DB curl negatives
20s-10 reps 20s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)

3 Likes
1246

12/14/22
Max effort lower

4" block deadlift
+average bands
155/225/315/365/395/430/481x1(PR)
415x4

NLC
4/8

Ab wheel
+55#x10x6

Band pulldown abs
+Dbl MMx25x4

RH
4x25

2 Likes
1247

12/15/22
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10

Calf press
4x15

Band Ab side pushdown
Sx10x4

Reverse calf press
4x20

2 Likes
1248

12/16/22
Heavy bench

Bench press
192x10x3

Wide grip bench press
163x10x3

Narrow grip bench press
163x10x3

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
1249

12/17/22
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

Super set
EZ press / Preacher DB curl
3x5 (last set BFR) / 3x5 (last set BFR)

2 Likes
1250

12/18/22
DE lower

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

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

2 Likes
1251

12/19/2022
Light bench

Bench press
182x12x3

Wide grip bench press
157x10

Narrow grip bench press
157x10

Lateral raise
7x15

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

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

2 Likes