My Strength Training Log 2016-20XX

Training Training Logs
1734

6/7/24
Max effort upper

Paused band bench press
+doubled mini bands
135/155/176/189/205x1
+slingshot
215/225x1

Incline DB fly
35s x 10
Lateral raise
35s x 9
Rope face pull
65x10
Cable pushdown
70x10
BB lying extension
90x8
One arm RG rope pushdown
40x8
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x6 / 155x7
*

1 Like
1735

6/8/24
Upper assistance

EZ pullover
120x8
CSBB row
245x7
Cable rows
100x8
Band pull-apart
1/2MMx20
Yates Row
255x6
Cable oblique pushdown
100x10
Crunch
1x20
Reverse crunch
1x10
*

1 Like
1736

6/9/24
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
1x23

RH
+# ankle weights
1x30
*

1 Like
1737

6/10/24
DE Upper

Speed bench
+Mini bands
140x10x2

Incline fly
35s x 10
Lateral raise
35s x 9
BTB BB raise
1x15
CS reverse fly
15s x 10
Cable pushdowns
70x8
Lying BB extensions
90x8
One arm RG pushdown
40x8
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x6 / 155x7
*

1 Like
1738

6/11/24
Lower assistance

NLC
1x8
One leg calf press
80s x 10
Seated calf press
50x10
Reverse calf press
75# x 15
Cable side pushdown
85x20
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x8
*

1 Like
1739

6/12/24
Upper assistance

EZ pullover
120x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
110x8
Band pull-apart
1/2 MM x20
Cable oblique pushdown
85x20
Crunch
1x20
Reverse crunch
1x10
*Hanging knee raise
1x7
*

1 Like
1740

6/13/24
Max effort lower

4ā€ block deadlift
155/225/315/405/500/542x1(PR)

Squats
+Top squat attachment
150/200/250/275/300x1 315x6

Super set:
Ab wheel / Band pulldown Abs
+80#x11x3 / 2L+Mx33x3

Mentzer sit-ups
+25# x 20
*

1 Like
1741

congrats

1 Like
1742

6/14/24
Max effort upper

Bench press
201/224/240/259x1
+Sling shot
268/278x1

Incline fly
40s x 8
Lateral raise
35s x 9
BB reverse raise
1x8
CS reverse fly
15s x 8
Cable pushdowns
70x8
Lying BB extension
90x8
One arm RG pushdown
40x8
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8

Super set:
Seated wrist curls / standing wrist curls
135x6 / 155x7
*

1 Like
1743

6/15/24
Lower assistance

Super set:
NLC / Band leg curl
1x23 / MMx8
One leg calf press
80s x 10
One leg seated calf press
50x10
Reverse calf press
80# x 15
Cable side pushdown
85x20
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x8
*

1 Like
1744

6/16/24
Upper assistance

EZ pullover
120x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x8
Yates row
265x6
Band pull-apart
1/2 MM x20
Cable oblique pushdown
85x20
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x7
Power wheel knee ups
1x20
*

1 Like
1745

6/17/24
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

RH
+5# ankle weights
1x30
*

1 Like
1746

6/18/24
DE Upper

Speed bench
+Mini bands
145x9x2

Incline fly
40s x 8
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
15s x 8
Cable pushdowns
70x10
Lying BB extensions
90x9
One arm RG pushdown
40x8
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
135x6 / 155x7
*

1 Like
1747

6/19/24
Lower assistance

Super set:
NLC / Band leg curl
1x23 / MMx8
One leg calf press
80s x 10
One leg seated calf press
50x10
Reverse calf press
80# x 15
Cable side pushdown
85x20
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x8
*

1 Like
1748

6/20/24
Upper assistance

EZ pullover
120x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x8
Yates row
265x6
Band pull-apart
1/2 MM x20
Cable oblique pushdown
85x20
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x8
*

1 Like
1749

6/21/24
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/331x1

Deadlift
155/225/315/405/460x1

Super set:
Ab wheel / Band pulldown Abs
+80#x20x3 / 2Avg x 20 x 3

Mentzer sit-ups
+25# x 20

Cable oblique pushdown
100x10
*

2 Likes
1750

6/22/24
Max effort upper

Chain bench press
+40# chains
170/180/200/215/230/245x1
+Slingshot
265x1

DB incline flys
40s x 8
Lateral raise
35s x 9
BB reverse raise
1x8
CS reverse fly
15s x 8
Cable pushdowns
75x8
OH EZ extensions
75x8
One arm RG pushdown
40x8
timed out
*

2 Likes
1751

6/23/24
Lower assistance

Quad extensions
205x8
Leg curls
100x8
Single leg curls
50x8
Single leg calf raise
85x8
Seated single leg calf raise
45x8
Seated reverse calf raise
45x8
Cable oblique pushdown
100x10
Crunch
1x20
Reverse crunch
1x10
Hanging leg raise
1x8
*

2 Likes
1752

6/24/24
Upper assistance

EZ pullover
120x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x10
BB reverse raise
20x20
Band pull-apart
1/2 MM x 20
*

2 Likes
1753

6/25/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 195x12x2 / (+130# chains) 260x4x2

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

Mentzer sit-ups
+25# x 20

Cable oblique pushdown
100x10
*

2 Likes