Benchfreak BenchPress Log

Training Logs
301

Wednesday, April 26/2023

2B

warm up, 3x12 bands, 3x12 bands, 3x25 push ups
caffeine 160mg

Bench Press

135x5
225x2
315x1
345x1
375x1
410x1
355x5
355x5
355x5
355x5
355x5

CG Incline Bench Press

235x5
235x5
235x5
235x5
235x5
235x5

Chest supported machine rows

220x5
220x5
220x5
220x5

lat pulldowns

190x5
190x5
190x5
190x5

triceps pushdowns

95x12
95x12

one arm preacher curls

25x11
25x11

Deadlift

135x5
225x3
285x2
315x1
340x1
370x1
310x2

302

Friday, April 28/2023

2C

warm up, 3x12 bands, 3x12 bands, 3x25 push ups
caffeine 160mg

Bench Press

135x5
225x2
315x1
345x1
375x1
410x1
365x3
365x3
365x3
365x3
365x3

Incline Dumbbell Bench Press

90x8
90x8
90x8
90x8

Seated dumbbell shoulder press

75x9
75x9
75x9
75x9

Chins

x7
x7
x7
x7

Machine rows

230x5
230x5
230x5
230x5

Kickbacks

20x12
20x12
20x12

Concentration curls

25x12
25x12
25x12

303

Monday, May 1/2023

3A

warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
caffeine 250mg

Bench Press

60x5
100x2
140x1
155x1
170x1
186x1
164x5
164x5
164x5

SCG Bench press

157.5x3
157.5x3
157.5x3
157.5x3
157.5x3

Press

82.5x5
82.5x5
82.5x5
82.5x5

Chins

x9
x8
x6
x6

DB Rows - LBS

85x12
85x12
85x12
85x12

HB Squat - Sleeves

60x5
100x5
135x5
145x5
150x5
155x2
162.5x2

one arm machine triceps pushdowns

4-5 sets

one are machine bicep curls

30x12
40x12
30x12
30x12

304

Wednesday, May 3/2023

3B

warm up 3x12 bands, 3x12 bands, 3x25 push ups
caffeine 160mg

Bench Press

135x5
225x2
315x1
345x1
375x1
410x1

CG Incline Bench press

240x5
240x5
240x5
240x5
240x5
240x5

Chest supported machine rows

220x5
220x5
220x5
220x5

Lat pulldowns

190x5
190x5
190x5
190x5

one arm preacher curls

25x12
25x12
25x12

Deadlift

135x5
225x3
285x3
325x1
345x1
365x1
375x1

305

Friday, May 5/2023

3C

warm up 3x12 bands, 3x12 bands, 3x25 push ups
caffeine 160mg

Bench press

135x5
225x2
315x1
345x1
365x5
365x5
365x5
365x5
365x5

Incline Dumbbell Bench Press

90x8
90x8
90x8
90x8

Seated Dumbbell Shoulder Press

80x8
80x8
80x8
80x8

Chins

x7
x7
x7
x7

Machine Rows

230x5
230x5
230x5
230x5

Triceps kickbacks

20x12
20x12
20x12

Concentration curls

25x12
25x12
25x12

1 Like
306

Sunday, May 8/2023

HB Squat - Sleeves

60x5
100x5
135x5
belt on
145x4
145x4
145x5

307

Monday, May 8/2023

De Load

warm up 3x12 bands, 3x12 bands, 3x25 push ups.

CG Bench Press TNG

135x10
225x2
245x10
245x10
245x10
245x10
245x10

Press

125x10
125x10
125x10
125x10
125x10

HB Squat - Sleeves

135x5
225x4
295x4
300x4
305x4
310x4
315x3

Chest supported machine rows

140x10
140x10
140x10
140x10

Lat pulldowns

130x10
130x10
130x10
130x10

cable curls one arm

20x15
20x15
20x15

308

Wednesday, May 10/2023

De Load

warm up 3x12 bands, 3x12 bands, 3x25 push ups.

CG Bench Press TNG

135x5
225x2
245x10
245x10
245x10
245x10
245x10

Press

125x10
125x10
125x10
125x10
125x10

Lat pulldowns

130x10
130x10
130x10
130x10

Chest supported machine rows

140x10
140x10
140x10
140x10

cable curls one arm

30x10
30x10
30x10

Deadlift

135x5
225x3
285x1
310x1
310x1

309

Friday, May 12/2023

De Load

warm up, 3x12 bands, 3x12 bands, 3x25 push ups

CG Bench Press

135x5
225x2
315x3
315x3
315x3
315x3
315x3

Press

155x5
155x5
155x5
155x5
155x5

Chest supported machine rows

180x5
180x5
180x5
180x5

Lat pulldowns

170x5
170x5
170x5
170x5

cable curl one arm

30x12
30x12
30x12

310

Sunday, may 14/2023

HB Squat - Sleeves

60x5
100x4
135x4
140x4
140x3
142.5x3

311

Monday, May 15/2023

warm up, bands 3x12, bands 3x12, 3x25 push ups.

Lots of caffeine. this is one morning session and one evening session.

Bench Press

60x5
100x2
140x1
160x1
175x1
190x1

161.5x5
161.5x5
161.5x5
161.5x5
161.5x5

SCG Bench Press

160x3
160x3
160x3
160x3

Press

82.5x5
82.5x5
82.5x5
82.5x5

HB Squat - Sleeves

60x5
100x5
135x5
belt on
145x5
150x5
155x5
160x3
162.5x2

Chins

x9
x8
x6
x6

Machine Rows - LBS

150x12
150x12
150x12
150x12

Rope triceps pushdowns - LBS x .5

100x12
120x12
120x12
120x12

Cable one arm preacher curls - LBS x 5

3x12
4x12
4x12
4x12

312

Wednesday, May 17/2023

warm up, bands 3x12, bands 3x12, 3x25 push ups

250 mg caffeine total today

Bench Press

70x5
100x2
140x1
160x1
175x1
190x1

170x3
170x3
170x3
170x3
170x3

DB incline Bench - lbs

90x8
90x8
90x8
90x8

DB seated Press

80x8
80x8
80x8
80x8

Deadlift

135x5
225x3
285x2
315x1
345x1
365x1
365x1

Machine rows

205x5
205x5
205x5
205x5

Lat pulldowns

190x5
190x5
190x5
190x5

MDBX

90x12
90x12
90x12

preacher dumbbell curls

25x12
25x12

313

Friday, May 19/2023

warm up, 3x12 bands, 3x12 bands, 3x25 push ups.

250 mg caffeine throughout day hah.

Bench Press

420x1
360x5
360x5
360x5
360x5
360x5

CG FU Incline Bench

245x5
245x5 tng
225x5 tng
225x5 tng
225x5 tng
225x5 tng

Chins

x7
x7
x7
x7

CS machine rows

220x5
210x5
210x5
210x5

triceps kickbacks

25x12
25x12

concentration curls

25x12
25x12

314

Monday, May 22/2023

warm up, 3x12 bands, 3x12 bands, 3x25 push ups

250 mg caffeine pre workout

Bench Press

70x5
100x2
140x1
160x1
175x1
190x1

170x3
170x3
170x3
170x3
170x3

SCG Bench Press

160x3
160x3
160x3
160x3

Press

82.5x5
82.5x5
82.5x5
82.5x5

HB Squat - sleeves

70x5
100x5
140x5
belt on
145x5
152.5x5
157.5x5
160x2

Chins

x10
x8
x6
x6

machine rows - lbs

145x12
145x12
145x12
145x12

MDBX - lbs

100x12
100x12
100x12

DB Preacher curl - lbs

25x12
25x12
25x12

315

Wednesday, May 24/2023

warm up, 3x12 bands, 3x12 bands, 3x25 push ups.

250 mg caffeine today

Bench Press

135x5
225x2
315x1
355x1
385x1
420x1

365x5
365x5
365x5
365x5
365x5 @ 9.5

CG Incline Bench Press TNG

275x1
295x1 @ 10
225x5
235x5
235x5
235x5
235x5

Incline flys

30x12
30x12

Deadlift

135x5
225x4
285x2
310x2
335x1
365x1
265x2

Chest supported Machine Rows

220x5
220x5
220x5
220x5

Lat pulldowns

190x5
190x5
190x5
190x5

Rope Triceps extensions - weight = X .5

120x12
120x12
120x12

cable preacher curls - weight = X 5

4x12
4x12
4x12

316

Friday, May 26/2023

warm up, 3x12 bands, 3x12 bands, 3x25 push ups

250 mg caffeine today

Bench Press

70x5
100x2
140x1
160x1
175x1
190x1
170x3
170x3
170x3

Incline DB bench - lbs

90x8
90x8
90x8

Seated DB press - lbs

85x6
85x6
85x6

HB Squat - Sleeves

60x5
100x5
135x5
belt on
140x5
145x5
147.5x3
150x1

Chins

x6
x6
x6
x6
x6

Machine Rows - lbs

220x5
220x5
220x5

317

Sunday, May 28.2023

warm up, 3x12 bands, 3x12 bands, 3x25 push ups

160mg caffeine pre workout

Bench Press

70x5
100x2
140x1
160x1
175x1
190x1
190x1
168x5
168x5
168x5

SCG Bench Press

160x3
160x3
160x3
160x3
160x3

Press

82.5x5
82.5x5
82.5x5
82.5x5
82.5x5

Chins

x10
x8
x6
x6
x6

Machine rows - lbs

145x12
145x12
145x12
145x12

MDBX

110x10
110x10
110x12

Preacher DB curls

25x10
25x10
25x12

318

Monday, May 29/2023

HB Squat - Sleeves - lbs

135x5
225x5
275x5
belt on
320x5
320x5
330x4
330x4
365x1

Belt squat - lbs

90x10
90x10

319

Wednesday, May 31/2023

warm up, 3x12 bands, 3x12 bands, 3x25 push ups

Bench Press

70x5
100x2
140x1
160x1
175x1
190x1
170x3
170x3
170x3
170x3
170x3

Incline Bench Press CG TNG - 35 degree

275x1
295x1
315x1
225x5
245x5
255x5
265x5
225x6
225x8

Deadlift

135x5
225x4
285x2
320x1
345x1
365x1
380x1
380x1

Machine rows

205x5
205x5
205x5
205x5
205x5

Lat pulldowns

175x5
175x5
175x5
175x5
175x5