My Strength Training Log 2016-20XX

Training Training Logs
1653

3/8/24
Max effort upper

Paused band bench press
+doubled mini bands
155/168/181/196/202/215x1

Seated OH press
1x25

Lateral raise
1x51

Rear delt row
1x31

Rope pushdown
1x25

Incline EZ extensions
1x21

Seated hammer curls
1x30

Seated wrist curls
1x23

Standing wrist curls
1x30
*

1 Like
1654

3/9/24
Upper assistance

DB rollbacks
50x16x1

Cable side pulldown
1x20

Bench crunches
1x50

One arm CG pulldown
1x50

OH BB extension
BBx60
*

1 Like
1655

3/10/24
DE lower

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

Ab wheel
+55# x 20 x 2

Hanging knee raise
2x8

Mentzer sit-ups
+10# x 10
1x12

Band side pushdown
Sx10x2

NLC
1x20

1 Like
1656

3/11/24
DE Upper

Speed bench
+Mini bands
140x3x10

Seated OH press
155x6

Lateral raise
35s x 6

Rope face pull
50#x8

One arm rev. pushdown
20#x8

Incline EZ extension
85# x 8

Conc hammer curls
50s x 10

Seated wrist curls
115x10

Standing wrist curls
135x10
*

1 Like
1657

3/12/24
Upper assistance

Super set:
Incline Tate press / Dips
50s x 10 (slow) / +40# x 6 (slow)

Super set:
Pull ups / EZ pullover
+40# x 8 / 105 x 8

Super set:
Band pulldown abs / Band trunk twist
2Avg x 12 x 2 / 2x12

Super set:
CG chins / Preacher hammer curls
+40# x 8 (slow) / 35s x 8

Triangle push-ups
+45# x 8
*

1 Like
1658

3/13/24
Max effort lower

2" Block Deadlift
155/225/315/405/500/525x1

Squats
+Top squat attachment
225/250/275/300/350x1

Ab wheel
+55#x20x2

Mentzer sit ups
+25#x12x2

Band trucnk twist
2x12

Band side pushdown
Sx21x1

NLC
1x21

2 Likes
1659

3/14/24
Lower assistance

Super set:
NLC / Band leg curl
1x20 / Sx8x1

One leg calf press
85s x 8

Reverse calf press
90#x8

Power wheel knee raise
+25#x12x2

Hanging leg raise
2x8
*

2 Likes
1660

3/15/24
Max effort upper

Bench press
190/220/235/255/265/275x1

Seated OH press
155x8

Lateral raise
35s x 7

Rear delt BB row
85x8

Pushdown
1x10

Incline EZ extensions
85x8

Seated hammer curls
50s x 10

Seated wrist curls
115x8

Standing wrist curls
135x8
*

2 Likes
1661

3/16/24
Upper assistance

Super set:
CG Bench / DB extension
205x8 / 35s x 8

Super set:
CSBB row / Cable side pulldown
205x88 / 1x20

Super set:
Band pulldown abs / Fireflies
2Avg x 12 x 2 / 2x12

Super set:
CG chins / Preacher hammer curls
+40# x 8 (slow) / 35s x 8

OH BB extensions
95x8
*

2 Likes
1662

3/17/24
DE lower

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

Ab wheel
+80# x 10
+55# x 20

Mentzer sit-ups
+45# x 12 x 2

NLC
1x20

RH 1x30
*

2 Likes
1663

3/18/24
DE Upper

Speed bench
+Mini bands
145x3x8

Seated OH press
155x7

Lateral raise
35s x 7

Rope face pull
50#x9

One arm rope pushdown
25# x 8

Incline EZ extension
85# x 9

Conc hammer curls
50s x 10

Seated wrist curls
115x10

Standing wrist curls
135x10

Neck extension
45# x 10
*

2 Likes
1664

3/19/24
Upper assistance

Super set:
EZ pullover / Inverted BB row
105x8 / +45# x 8

DB rollbacks / Weighted dips
50s x 10 / +40# x 7 (slow)

Super set:
Band pulldown abs / Fireflies
2Avg x 12 x 2 / 2x12

Super set:
CG chins / BB curls
+40# x 8 (slow) / 95 x 8

Triangle push-ups
+45# x 8
*

2 Likes
1665

3/20/24
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/330x1

Deadlift
155/225/315/405/460x1

Ab wheel
+80#x10
+55#x20

Mentzer sit-ups
+45#x12x2
*

2 Likes
1666

3/21/24
Lower assistance

Super set:
NLC / Band leg curl
1x21 / Sx8x1

One leg calf press
50s x 20

Reverse calf press
75# x 20

Power wheel pikes
+MM x10

Hanging leg raise
2x8

Band side pushdown
Sx10x2
*

1 Like
1667

3/22/24
Max effort upper

Chain bench press
+40# chains
165/175/195/210/225/240/255x1
185x8

Lateral raise
35s x 8

Rear delt BB row
85x8

Super set:
Rope Pushdown / Weighed dips
1x9 /+40# x 8

Seated hammer curls
50s x 10

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

1 Like
1668

3/23/24
Upper assistance

Super set:
EZ pullover / CG chins
105x8 / +40# x 8

Super set:
CSBB row / Inverted BB row
205x8 / +45# x 8

Super set:
Band pulldown abs / Oblique crunches
2Avg x 12 x 2 / +10# x 12 x 2
*

1 Like
1669

3/24/24
DE lower

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

Ab wheel
+80# x 10 x 2
+55# x 20

Mentzer sit-ups
+45# x 12 x 2

NLC
1x21

RH 1x50
*

1 Like
1670

3/25/24
DE Upper

Speed bench
+Mini bands
135x3x12

CG incline
135x19

Lateral raise
35s x 8

Rope face pull
50#x10

Super set:
One arm rev grip pushdown / Weighted dips
25# x 9 / +40# x 8

Conc hammer curls
50s x 10

Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*
*

1 Like
1671

3/26/24
Upper assistance

Super set:
EZ pullover / CG chins
110x8 / +40# x 8

CSBB row
205x8

Cable side pulldown
33# x 8

Super set:
Band pulldown abs / Oblique crunches
2Avg x 12 x 2 / +10# x 12 x 2
*

1 Like
1672

3/27/24
Max effort lower

2ā€ block deadlift
+average bands
155/225/315/390/425/471x1(PR)

Squats
+Top squat attachment
225/250/275/300/350x1

Ab wheel
+80# x 10 x 2
+55# x 20

Mentzer sit-ups
+45# x 12 x 2
*

2 Likes