My Strength Training Log 2016-20XX

Training Training Logs
1673

congrats

1674

Thanks man

1 Like
1675

3/28/24
Lower assistance

Super set:
NLC / Band leg curl
1x21 / Sx9x1

Super set:
One leg calf press / Reverse calf press
50s x 20 / 75# x 20

Hanging leg raise
2x8

Band side pushdown
Sx10x2

Band trunk twist
2x12
*

1 Like
1676

3/29/24
Max effort upper

CG bench press
195/215/230/249/257/268x1

Lateral raise
35s x 8

Rear delt BB row
95x8

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

BB curls
95x10

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

2 Likes
1677

3/30/24
Upper assistance

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

CSBB row
205x10

Inverted BB row
+45# x 8

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

DB preacher curls
35s x 10

Triangle push-ups
+45# x 8
*

1 Like
1678

3/31/24
DE lower

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

Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 2 +55# x 20 / 2Avg x 12 x 3

Mentzer sit-ups
+45# x 12 x 2

NLC
1x21

RH
1x50
*

1 Like
1679

4/1/24
DE Upper

Speed bench
+Mini bands
140x3x10

BB Z press
65x10

Lateral raise
35s x 8

Rope face pull
53#x10

Super set:
One arm rope pushdown / Weighted dips
25# x 9 / +40# x 9

Conc hammer curls
50s x 10

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

1 Like
1680

4/2/24
Upper assistance

Super set:
CG bench / Tate press
205x9 / 50s x 12

CSBB row
205x10

Bench crunches
1x50

Super set:
Preacher DB curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x1 (BFR) / 1x36 (BFR)
*

1 Like
1681

4/4/24
Max effort upper

Paused band bench press
+doubled mini bands
155/168/181/196/202/217x1

CG incline
135x20

Lateral raise
35s x 9

Rope face pull
55x10

Super set:
Pushdown / Weighed dips
30# x10 /+40# x 10

Conc hammer curls
50s x 10

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

1 Like
1682

4/5/24
Max effort lower

Chain Squats
+40# chains
185/205/240/260/285/300/325/357x1

Deadlift
155/225/315/405/460x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 10 x 2 +55# x 20 x 1 / 2Avg x 20 x 3

One leg calf press
50s x 20
*

1 Like
1683

4/6/24
Upper assistance

Super set:
Incline kick backs / Rope pushdown
1x10 / 50x10

CG chins
+40# x 10

Hanging knee raise
2x8

Super set:
Preacher DB curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x1 (BFR) / +45# x 8 (BFR)
*

1 Like
1684

4/7/24
DE lower

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

Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 2 +55# x 20 / 2L+Mx33x3

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

1 Like
1685

4/8/24
DE Upper

Speed bench
+Mini bands
145x3x8

BB Z press
70x10

Lateral raise
35s x 9

Rear delt BB row
95x10

Super set:
One arm reverse grip pushdown / Weighted dips
30# x 10 / +42.5# x 8

BB curls
100 x 10

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

1 Like
1686

4/9/24
Upper assistance

Super set:
EZ pullover / CG chins
110x8 / +42.5# x 8

CSBB row
210x10

Cable side pulldowns
33# x 8

Super set:
Band side pushdown / Band trunk twist
Sx12x2 / 2x12

Super set:
Preacher DB curl negatives / OH BB extension
25s-10 reps 25s-10 reps 25s-10 reps x1 (BFR) / 65 x 8 (BFR)
*

1 Like
1687

4/10/24
Max effort lower

6ā€ block deadlift
+130# chains
155/225/315/350/385/390x1

Squats
+Top squat attachment
150/225/275/300/350x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 10 x 3 / 2Avg x 20 x 3

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

2 Likes
1688

4/11/24
Lower assistance

Super set:
NLC / Band leg curl
1x21 / Ax8x1

Super set:
One leg calf press / Reverse calf press
50s x 20 / 75# x 20

Hanging leg raise
2x10

1 Like
1689

4/12/24
Max effort upper

Bench press
200/220/240/257/265/276x1

CG incline
140x20

Lateral raise
35s x 9

Rope face pulls
60x10

Super set:
One arm pushdown / Weighted dips
23# x 10 / +42.5# x 10

Conc hammer curls
50s x 10

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

Super set:
Preacher DB curl negatives / OH BB extension
25s-10 reps 25s-10 reps 25s-10 reps x1 (BFR) / 70x10 (BFR)
*

2 Likes
1690

4/13/24
Upper assistance

Super set:
EZ pullover / CG chins
110x10 / +42.5# x 10

CSBB row
215x10

Inverted BB row
+45# x 9

Hanging knee raise
2x10
*

1 Like
1691

4/14/24
DE lower

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

Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 3 / 2Avg x 20 x 3

Mentzer sit-ups
+45# x 12 x 2

NLC
1x22

RH
2x30
*

1 Like
1692

4/15/24
DE Upper

Speed bench
+Mini bands
135x3x12

BB Z press
75x10

Lateral raise
35s x 9

Rear delt BB row
100x8

Super set:
One arm rope pushdown / Weighted dips
23# x 10 / +42.5# x 10

BB curls
105 x 10

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

Super set:
Preacher DB curl negatives / OH BB extension
25s-10 reps 25s-10 reps 25s-10 reps x1 (BFR) / 75x10 (BFR)
*

1 Like