My Strength Training Log 2016-20XX

Training Training Logs
1713

5/17/24
Max effort upper

Bench press
201/224/240 + Sling shot (shoulder started hurting) 240/259/268x1

Incline fly
35s x 8

Lateral raise
35s x 9

CS reverse fly
15s x 10

Cable pushdowns
100x6

Lying BB extensions
80x8

One arm RG pushdown
38x8

Incline DB curls
50s x 8

BB curls
120x8

Conc hammer curls
50s x 8

Super set:
Seated wrist curls / standing wrist curls
95x10x6 + 115x6 / 115x10x6 + 135x7
*

2 Likes
1715

5/18/24
Upper assistance

EZ pullover
120x8

CG chins
+75# x 7

CSBB row
245x7

Hanging knee raise
2x10

Crunch
1x20

Reverse crunch
1x10
*

2 Likes
1716

5/19/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x10x2 / (+130# chains) 285x4x2

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

Mentzer sit-ups
+25# x 20

NLC
1x22

RH
1x30
*

2 Likes
1717

5/20/24
DE Upper

Speed bench
+Mini bands
+Sling shot
140x10x2

Incline fly
30s x 8

Lateral raise
35s x 9

CS reverse fly
15s x 10

Cable pushdowns
65x8

Lying BB extensions
80x8

One arm RG pushdown
38x8

Incline DB curls
50s x 6

EZ curls
105x8

Conc hammer curls
50s x 8

Super set:
Seated wrist curls / standing wrist curls
95x10x6 + 115x5 / 115x10x6 + 135x5
*

1 Like
1718

5/21/24
Upper assistance

EZ pullover
120x8

CG chins
+75# x 7

Yates row
255x6

Band pull-apart
1/2MMx20

Hanging knee raise
1x10

Crunch
1x20

Reverse crunch
1x10
*

1 Like
1719

5/23/24
Max effort lower

Chain Squats
+40# chains
185/205/240/260/285/300/325/358x1

Deadlift
155/225/315/405/460x1

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

Mentzer sit-ups
+25# x 20
*

1 Like
1720

5/24/24
Max effort upper

Chain bench press
+40# chains
+Slingshot
170/180/200/215/230/245/260x1

DB incline flys
35s x 8

Lateral raise
35s x 9

CS reverse fly
15s x 10

Cable pushdowns
65x8

Lying BB extensions
85x8

One arm RG pushdown
38x8

Reverse grip DB preacher curl
15x8

EZ curls
105x8

Conc hammer curls
50s x 8
*

2 Likes
1721

5/25/24
Upper assistance

EZ pullover
120x8

CG chins
+75# x 7

Yates row
255x6

Band pull-apart
1/2MMx20

Hanging knee raise
1x10

Crunch
1x20

Reverse crunch
1x10
*

2 Likes
1722

5/26/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x8x2 / (+130# chains) 305x4x2

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

Mentzer sit-ups
+25# x 20

NLC
1x22

RH
1x30

One leg calf press
80x8
*

2 Likes
1723

5/27/24
DE Upper

Speed bench
+Mini bands
+Sling shot
145x9x2

Incline fly
35s x 8

Lateral raise
35s x 9
Rope face pull
65x10

CS reverse fly
15s x 10

Cable pushdowns
65x8

OH BB extensions
85x8

One arm RG pushdown
40x7

Cable curls
35x8

EZ curls
105x8

Conc hammer curls
50s x 8

Super set:
Seated wrist curls / standing wrist curls
95x10x5 + 115x6 / 115x10x5 + 135x7
*

1 Like
1724

5/28/24
Upper assistance

EZ pullover
120x8

CG chins
+75# x 7

CSBB row
245x7

Cable rows
100x8

Band pull-apart
1/2MMx20

Crunch
1x20

Reverse crunch
1x10

Hanging knee raise
1x8
*

1 Like
1725

5/29/24
Max effort lower

2ā€ block deadlift
+130# chains
155/225/280/315/360/390x1

Squats
+Top squat attachment
150/200/225/275/300/350x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 11 x 3 / 2Avg x 20 x 3

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

1 Like
1726

5/30/24
Lower assistance

Super set:
NLC / Band leg curl
1x23 / 2Lx8

Super set:
One leg calf press / Reverse calf press
80s x 9 / 75# x 10

Cable side pushdown
100x8

Hanging knee raise
1x10
*

1 Like
1727

5/31/24
Max effort upper

CG bench press
185/196/216/231x1
+Sling shot
250/258/270/280x1

Incline flys
35s x 8
Lateral raise
35s x 9
Rope face pull
65x10
CS reverse fly
15s x 10
Cable pushdowns
65x8
OH BB extensions
90x8
One arm RG pushdown
40x8
Cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 + 115x5 / 115x10x6 + 135x5
*

1 Like
1728

6/1/24
Upper assistance

EZ pullover
120x8
CG chins
+75# x 7
Yates Row
255x7
Cable rows
100x8
Band pull-apart
1/2MMx20
Hanging knee raise
1x10
Crunch
1x20
Reverse crunch
1x10
*

1 Like
1729

6/2/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x8x2 / (+130# chains) 305x4x2

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

Mentzer sit-ups
+25# x 20

NLC
1x23

One leg calf press
80x8
*

1 Like
1730

6/3/24
DE Upper

Speed bench
+Mini bands
+Sling shot
135x12x2

Incline fly
35s x 8
Lateral raise
35s x 9
Rope face pull
65x10
CS reverse fly
15s x 10
Cable pushdowns
65x8
OH BB extensions
85x8
One arm RG pushdown
40x7
Cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x6 / 155x7
*

1 Like
1731

6/4/24
Upper assistance

EZ pullover
120x8
CG chins
+75# x 7
CSBB row
245x7
Cable rows
100x8
Band pull-apart
1/2MMx20
Hanging knee raise
1x10
Crunch
1x20
Reverse crunch
1x10
*

1 Like
1732

6/5/24
Max effort lower

Squats
+Top squat attachment
220/250/300/345/391x1(PR)

Deadlift
410x6

Cable oblique pushdown
100x10x2
*

1 Like
1733

6/6/24
Lower assistance

Super set:
NLC / Band leg curl
1x23 / 2Lx8

Super set:
One leg calf press / Reverse calf press
80s x 9 / 75# x 10

Cable side pushdown
100x8

Hanging knee raise
1x10
*

1 Like