My Strength Training Log 2016-20XX

Training Training Logs
1917

1/2/25
Max effort lower

4” block deadlift
(+130# chains)
155/225/315/410/365x1

Squats
+Top squat attachment
150/200/250/300/351x1

Crunches
1x50

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10

RH
1x50
*

2 Likes
1918

1/3/25
Max effort upper

Chain floor press
+40# chains
135/155/185/201/216/233x1
185x3x2

Lateral raise
35s x 9
BB reverse raise
50x10
CS reverse fly
15s x 10
Band pushdowns
MMx150
BB curls
105x8
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*

1 Like
1919

1/4/25
Upper assistance

Superset:
Band pullover / CG pullups
Strong band x10 / +65# x 8
CSBB row
270x7
Seated cable rows
135x15
BTB BB raise
45# x 10
BB Shrugs
225x50
Crunches
1x40
Reverse crunches
1x10
Hanging knee raise
1x8
*

2 Likes
1920

1/5/25
DE lower

Speed squat
(+80# chains) 235x2x8

Speed deadlift
(+130# chains) 305x1x8

Band pulldown abs
2Avg x 40

Oblique pushdowns
100x30

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1921

1/6/25
DE Upper

Speed bench
+40# chains
155x3x9

CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
MMx150
EZ curls
105x8
Super set:
Seated wrist curls / standing wrist curls
130x8x2 / 150x10x2
*

2 Likes
1922

1/7/25
Upper assistance

Superset:
Band pullover / CG pullups
Strong band x10 / +65# x 8
CSBB row
270x7
Seated cable rows
135x15
BTB BB raise
45# x 10
BB Shrugs
225x50
Crunches
1x40
Reverse crunches
1x10
Hanging knee raise
1x8
*

2 Likes
1923

1/8/25
Max effort lower

Chain Squats
+80# chains
185/205/240/260/285/300/325x1

Deadlift
155/225/315/405/461x1

Super set:
Cable oblique pushdowns / Band pulldown abs
100x15x3 / 2Avg x 25 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

3 Likes
1924

1/9/25
Lower assistance

RH
1x50
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Crunches
1x40
Reverse crunches
1x10
Hanging knee raise
1x8
*

2 Likes
1925

1/10/25
Max effort upper

CG bench press
183/202/207/233/248x1
+Sling shot
265/270x1

Incline flys
45x10
Lateral raise
35s x 9
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx150
High cable curls
35x10
45x8
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*

2 Likes
1926

1/11/25
Upper assistance

Superset:
Band pullover / CG pullups
Strong band x10 / +65# x 8
CSBB row
270x7
Seated cable rows
135x15
BTB BB raise
BBx10
BB Shrugs
225x50
Crunches
1x40
Reverse crunches
1x10
Hanging knee raise
1x8
*

2 Likes
1927

1/12/25
DE lower

Speed squat
(+80# chains) 195x2x12

Speed deadlift
(+130# chains) 260x1x12

Superset
Band pulldown abs / Oblique pushdowns
100x20x3 / 2Avg x 25 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1928

1/13/25
DE Upper

Speed bench
+40# chains
95x3x12

Incline flys
45s x 10
Lateral raise
35s x 9
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx200
Hammer curls
50s x 10 x 2
Super set:
Seated wrist curls / standing wrist curls
130x8x2 / 150x10x2
*

2 Likes
1929

1/15/25
Max effort lower

2" block deadlift
+96# chains
155/225/315/350/380/410/425x1

Squats
+Top squat attachment
150/200/250/300/351.5x1

Super set:
Oblique pushdowns / Band pulldown abs
100x20x3 / 2Avg x 25 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1930

1/16/25
Lower assistance

RH
1x60
One leg calf press
95x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Crunches
1x40
Reverse crunches
1x20
Hanging knee raise
1x8
*

2 Likes
1931

1/17/25
Max effort upper

Chain bench press
+30# chains
155/175/185/202/217/232/247x1
+sling shot
257x1

Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
MMx160
Bent over BB curls
85x8
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*

2 Likes
1932

1/18/25
Upper assistance

Superset:
Band pullover / CG pullups
Strong + MM x10 / +65# x 8

CSBB row
270x8

Seated cable rows
135x15

One arm side pulldown
30# x 15

Hanging knee raise
2x8

Reverse crunches
1x15
*

1 Like
1933

1/19/25
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 215x2x10 / (+56# chains) 285x1x10

Superset
***Oblique pushdowns / Band pulldown abs ***
100x25x3 / 2Avg x 25 x 3

Mentzer sit-ups
1x20

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

3 Likes
1934

1/21/25
DE Upper

Speed bench
+30# chains
135x3x10

CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx200
Incline Tate press
1x10
High cable curls
35x10
EZ curls
1x10
Hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
130x8x2 / 150x10x2
*

2 Likes
1935

1/22/25
Max effort lower

Chain Squats
+40# chains
185/205/240/260/285/300/325/355x1

Deadlift
155/225/315/405/465x1

Superset
Oblique pushdowns / Band pulldown abs
100x25x3 / 2Avg x 25 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

3 Likes
1936

2025-01-23T05:00:00Z
Lower assistance

RH
1x60

One leg calf press
95x10

Seated one leg calf press
85x10

Seated reverse calf press
80# x 15

Crunches
1x40

Reverse crunches
1x20

Hanging knee raise
1x8
*

2 Likes