My Strength Training Log 2016-2024

Training Logs
728

5/27/21
Lower assistance

Kneeling squats
405x5x5

Supine leg raise + reverse crunch
1x20

RH
1x25

729

5/28/21
Bench assistance

Superset:
Lateral raise / BB extension
20x12 / 20x8

Giant set:
Front raise / Reverse grip BB curl / Underhand reverse fly
3x30 / 3x10 / 3x20

One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10

730

5/29/21
Bench assistance

Superset:
Isolated kickbacks /CSBB
12x10 / 225x8x12

Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6

BB shrugs
2x50

731

5/30/21
DE lower

Speed squat
245x5x8

Speed deadlift
320x1x6

Ab wheel
+25x10x4

Band leg curls
Lx20x3

RH
3x25

732

5/31/21
Bench assistance

Bench
BBx15x3

Wide grip bench
BBx10x3

Narrow grip bench
BBx10x3

Lateral raise
20x12

Supset:
BB curl / Underhand reverse fly
3x30 / 3x20

One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10

733

6/1/21
Bench assistance

Superset:
Isolated kickbacks /CSBB row
4x10 225x8x4

Superset:
EZ bar extension / CSBB row
4x8 / 225x8x4

Superset:
Rope pushdown / CSBB row
4x8 / 225x8x4

Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6

734

6/2/21
Max effort lower

4” block deadlift
+average bands
155/180/265/295/365/395/440x1

Ab wheel
+25x10x3
+55x10x1

Band leg curls
Lx3x30

RH
3x25

735

6/3/21
Lower assistance

Kneeling squats
405x5x5

Prone leg raise
3x20

736

6/4/21
Bench assistance

Bench
50x10x3

Wide grip bench
50x10x3

Narrow grip bench
50x10x3

Lateral raise
20x12

Supset:
BB curl / Underhand reverse fly
3x30 / 3x20

One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10

737

6/5/21
Bench assistance

Superset:
Isolated kickbacks /CSBB row
4x10 225x8x4

Superset:
EZ bar extension / CSBB row
4x8 / 225x8x4

Superset:
Rope pushdown / CSBB row
4x8 / 225x8x4

Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6

738

6/6/21
DE lower

Speed squat
245x5x8

Speed deadlift
320x1x6

Ab wheel
+25x10x3
+55x10

739

6/7/21
Bench assistance

Bench
50x15x3

Wide grip bench
50x10x3

Narrow grip bench
50x10x3

Lateral raise
20x12

Supset:
BB curl / Underhand reverse fly
3x30 / 3x20

One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10

740

6/8/21
Bench assistance

Superset:
Isolated kickbacks /CSBB row
4x10 / 225x8x4

Superset:
EZ bar extension / CSBB row
4x8 / 225x8x4

Superset:
Rope pushdown / CSBB row
4x8 / 225x8x4

Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6

741

6/9/21
Max effort lower

Squats
225/245/275/305/325/350/375/380x1
225x15

Ab wheel
+25x10x3
+25x10

742

6/10/21
Lower assistance

Kneeling squats
405x6x5

RH
3x25

RLC
3x8

743

6/11/21
Bench assistance

Bench
55x15x3

Wide grip bench
55x10x3

Narrow grip bench
55x10x3

Lateral raise
20x12

Supset:
BB curl / Underhand reverse fly
3x30 / 3x20

One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10

744

6/12/21
Bench assistance

Superset:
Isolated kickbacks /CSBB row
4x10 / 225x8x4

Superset:
EZ bar extension / CSBB row
4x8 / 225x8x4

Superset:
Rope pushdown / CSBB row
4x10 / 225x8x4

Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6

Pec slides
3x15

Y raise
3x10

BB shrugs
1x50

Neck raise
25x25x3

745

6/13/21
DE lower

Speed squat
245x5x8

Speed deadlift
320x1x6

Ab wheel
+25x10x2
+55x10x2

RH
3x25

RLC
4x8

746

6/14/21
Bench assistance

Bench
55x15x3

Wide grip bench
55x10x3

Narrow grip bench
55x10x3

Lateral raise
20x12

Supset:
BB curl / Underhand reverse fly
3x30 / 3x20

One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10

747

6/15/21
Bench assistance

Superset:
Isolated kickbacks /CSBB row
4x10 / 225x8x4

Superset:
EZ bar extension / CSBB row
4x8 / 225x8x4

Superset:
Rope pushdown / CSBB row
4x10 / 225x8x4

Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6

Pec slides
3x15