My Strength Training Log 2016-20XX

Training Training Logs
1633

2/15/24
Lower assistance

Super set:
NLC / RH
3x15 / 3x33

Superset:
One leg calf press / Reverse calf raise
4x15 / 4x12

Superset:
Band side pushdown / hanging knee raise
3x10 / 3x10
*

1 Like
1634

2/16/24
Max effort upper

Chain bench press
+40# chains
165/175/195/210/225/235/250x1

Seated OH press
3x5

Lateral raise
7x17

Giant set:
Rear delt row / One arm pushdown / Dips / Seated hammer curls
3x16 / 3x8 / 3x10 / 3x20

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

2 Likes
1635

2/18/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x2x10 / (+130# chains) 285x1x10

Super set:
Ab wheel / Band side pushdown
+55# x20x3 / Sx10x3

Super set:
NLC / RH
3x15 / 3x33
*

2 Likes
1636

2/19/24
DE Upper

Speed bench
+Mini bands
135x2x12

BB shrugs
135x100

Lateral raise
7x17

Giant set:
Face pull / rope pushdown / Dips / Conc hammer curls
3x16 / 3x8 / 3x8 / 3x20

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

2 Likes
1637

2/20/24
Upper assistance

DB rollbacks
3x10

CG chin ups
+20#x8 +40#x8x2

Band pulldown Abs
2L+Mx33x3

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 / 1x35
*

1 Like
1638

2/22/24
Max effort upper

CG bench press
185/195/215/232/250/260/265x1

BB shrugs
135x100

Giant set:
Rear delt row / Rev. grip pushdown / Dips / Conc hammer curls
3x16 / 3x8 / 3x10 / 3x20

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

2 Likes
1639

2/23/24
Max effort lower

4ā€ block deadlift
+40# chains
155/225/315/405/500x1

Squats
+Top squat attachment
225/250/275/300/349x1

Super set:
Ab wheel / Band side pushdown
+55# x20x3 / Sx10x3
*

2 Likes
1640

2/24/24
Upper Assistance

Superset:
BBOH extensions / BB Curls
3x8 / 3x8

Superset:
Incline Tate press / Incline curls
3x8 / 3x8

Superset:
Rope pushdowns / DB conc curls
3x8 / 3x8
*

1 Like
1641

2/25/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x2x8 / (+130# chains) 305x1x8

Super set:
Ab wheel / Fireflies
+55# x20x3 / 3x10

Super set:
NLC / RH
3x15 / 3x33
*

1 Like
1642

2/26/24
DE Upper

Speed bench
+Mini bands
140x2x10

BB shrugs
135x100

Lateral raise
7x17

Giant set:
Face pull / rope pushdown / Dips / Conc hammer curls
3x16 / 3x8 / 3x8 / 3x20

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

1 Like
1643

2/27/24
Upper assistance

One arm DB extension
3x8

Superset:
Cable side pulldown / Band pulldown abs
3x10 / 2L+Mx33x3

Super set:
Preacher reverse curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x35 (BFR)
*

1 Like
1644

2/28/24
Max effort lower 50% Deload

Squats
+Top squat attachment
worked up to 225x1

Deadlift
worked up to 260x1

Super set:
Ab wheel / Band side pushdown
+55# x20x1 / Sx10x1
*

1 Like
1645

2/29/24
Lower assistance

Super set:
NLC / RH
3x15 / 3x33

Superset:
One leg calf press / Reverse calf raise
4x15 / 4x12

Power wheel knee raise
3x20
*

1 Like
1646

3/1/24
Max effort upper - Deload

Band hanging plate bench
95x20x4

BB shrugs
135x100

Lateral raise
7x17

Giant set:
Rear delt row / Rev. grip pushdown / Incline EZ extension / Conc hammer curls
3x16 / 3x8 / 3x8 / 3x20

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

1 Like
1647

3/2/24
Upper assistance

Superset:
Incline Tate press / CSBB row
3x8 / 3x8

Fireflies
3x20

Super set:
Hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x35 (BFR)
*

1 Like
1648

3/3/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 195x2x12 / (+130# chains) 260x1x12

Super set:
Ab wheel / Band side pushdown
+55# x 30 / 1x20

Super set:
NLC / RH
1x20 / 1x50
*

1 Like
1649

3/4/24
DE Upper

Speed bench
+Mini bands
135x2x12

BB shrugs
135x100

Lateral raise
1x50

Giant set:
Face pull / Pushdown / Incline EZ extension / Conc hammer curls
1x30 / 1x20 / 1x20 / 1x30

Super set:
Seated wrist curls / standing wrist curls
1x20/ 1x30
*

1 Like
1650

3/5/24
Upper assistance

CG bench
1x15

Inverted BB row
1x18

Band pulldown abs
2L+M x 65 x 1

One arm CG pulldown
1x50(BFR)

Triangle pushup
1x36 (BFR)
*

1 Like
1651

3/6/24
Max effort lower

Squats
+Top squat attachment
225/245/285/300/345/390x1

Deadlift
155/225/315/405/460x1

Ab wheel
+55#x31x1

Band side pushdown
Sx21x1

NLC
1x21

1 Like
1652

3/7/24
Lower assistance

RH
1x83

One leg calf press
1x30

Reverse calf raise
1x30

Power wheel knee raise
1x30
*

1 Like