My Strength Training Log 2016-20XX

Training Training Logs
1774

7/22/24
Upper assistance

EZ pullover
125x8
CG chin-ups
+75# x 7
CSBB row
245x7
DB row
80x20
BB reverse raise
20# x 20
Band pull-apart
1/2 MM x 35
*

1 Like
1775

7/23/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 195x12x2 / (+130# chains) 260x6x2

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

Mentzer sit-ups
+35# x 20

1 Like
1776

7/24/24
DE Upper

Speed bench
+Mini bands
130x12x2

Incline fly
45s x 8
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
75x20
One arm OH extension
15x20
One arm reverse grip pushdown
15x25
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x6x2 / 150x6x2
BB shrugs
225x30
*

1 Like
1777

7/25/24
Lower assistance

NLC
1x25
One leg seated band leg curl
Lx20
One leg calf press
85x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 20
Crunches
1x65
Reverse crunches
1x12
Hanging knee raise
1x8
*

1 Like
1778

7/26/24
Upper assistance

EZ pullover
125x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x10
BB reverse raise
20x20
Band pull-apart
1/2 MM x 20
One arm rope pushdown
15x40
Neck extension
50 x 6
*

1 Like
1779

7/28/24
Max effort lower

Squats
+Top squat attachment
220/250/300/345x1 392x0

Deadlift
155/225/315/405/460x1

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3

Mentzer sit-ups
+35# x 20

Mentzer oblique sit-ups
1x10
*

2 Likes
1780

7/29/24
Max effort upper

Chain bench press
+40# chains
170/180/200/215/233/241/250x1
+Slingshot
270x1
DB incline flys
45s x 8
Lateral raise
35s x 9
BB reverse raise
1x8
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH extension
15x20
One arm rope pushdown
35x15
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x6x2 / 150x8x2
*

1 Like
1781

7/30/24
Lower assistance
One leg calf press
85x10
Seated one leg calf press
85x10
Seated reverse calf press
80x20
Crunches
1x65
Reverse crunches
1x12
Hanging knee raise
1x8
*

1 Like
1782

7/31/24
Upper assistance

EZ pullover
125x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x10
BB reverse raise
20x20
Band pull-apart
M x 30
One arm rope pushdown
35x10
Neck extension
50 x 6
*

1 Like
1783

8/1/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x10x2 / (+130# chains) 285x5x2

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3

Mentzer sit-ups
+35# x 20

Mentzer oblique sit-ups
+10# x 10
*

1 Like
1784

8/2/24
DE Upper

Speed bench
+Mini bands
140x10x2
Incline fly
45s x 10
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH extension
15x20
One arm rope pushdown
35x15
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x6x2 / 150x8x2
*

1 Like
1785

8/4/24
Upper assistance

EZ pullover
125x8
CG pullups
+75# x 6
CSBB row
245x7
Seated cable rows
135x10
BB reverse raise
20x20
Band pull-apart
M x 30
One arm rope pushdown
35x10
Neck extension
50 x 6
*

2 Likes
1786

8/7/24
Max effort lower

2" Block Deadlift
155/225/315/405/500x1 530x0

Squats
+Top squat attachment
155/200/250/300/350x1

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

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x10
*

3 Likes
1787

Strong lifting!!

1788

Thank you

1 Like
1789

8/9/24
Max effort upper

CG 1 board press
195/215/230/250/260x1 270x0

Incline flys
45s x 8
Lateral raise
35s x 9
BB reverse raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH extension
15x20
One arm rope pushdown
35x12
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x6x2 / 150x8x2
*

2 Likes
1790

8/10/24
Upper assistance

Super set:
EZ pullover / CG pullups
125x8 / +70# x 7
CSBB row
245x7
Seated cable rows
135x10
BB reverse raise
20# x 20
Band pull-apart
M x 30
One arm rope pushdown
35x10
Neck extension
35# x 10
*

1 Like
1791

8/11/24
DE lower

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

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3

Mentzer sit-ups
+25# x 20

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1792

8/12/24
DE Upper

Speed bench
+Mini bands
145x3x9
Incline fly
45s x 10
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH extension
15x20
One arm rope pushdown
35x12
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*

2 Likes
1793

8/13/24
Upper assistance

EZ pullover
125x9
Inverted BB row
+25# x10
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
M x 30
One arm side pulldown
20x20
*

3 Likes