My Strength Training Log 2016-2024

Training Logs
848

10/8/21
“Heavy” upper

Bench press
165x10x3

Wide grip bench press
145x10x3

Narrow grip bench press
145x10x3

Lateral raise
7x15

Super set:
BB curl / Underhand reverse fly
3x10 / 3x20

OH EZ bar extension negatives
25s-10 reps-25s-10 reps 25s-10reps x 3

849

10/9/21
Upper assistance

Super set:
EZ bar press / CSBB row
4x10 / 185x8x4

Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4

Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

850

10/11/21
Light upper

Bench press
160x15x3

Wide grip bench press
140x10x3

Narrow grip bench press
140x10x3

Lateral raise
7x15

Superset:
Reverse grip curls/ Reverse fly
3x10 / 3x10

OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 3

851

10/12/21
Upper assistance

Super set:
EZ bar press / Reverse BB row
4x10 / 4x8

Super set:
EZ bar extension / One arm BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x15

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

852

10/13/21
Max effort lower

Squats
225/245/275/310/335/360x1 370x2
12” box squat
160x10x3

Speed deadlift
320x1x6

Ab wheel
+55x11x4

RLC
4x8

RH
4x20

853

10/14/21
Lower assistance

Seated good morning
225/245/275/295/305/315x4

One leg calf press
50x10x4

Band pulldown abs
4x20

854

10/15/21
“Heavy” upper

Bench press
170x10x3

Wide grip bench press
150x10x3

Narrow grip bench press
150x10x3

Lateral raise
7x15

Super set:
BB curl / Underhand reverse fly
3x10 / 3x20

OH EZ bar extension negatives
25s-10 reps-25s-10 reps 25s-10reps x 3

855

10/16/21
Upper assistance

Super set:
EZ bar press / CSBB row
4x10 / 185x8x4

Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4

Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

856

10/17/21
DE lower

Speed squat
250x5x8

Speed deadlift
265x1x6

Ab wheel
+55x11x4

RH
4x20

GHR
4x8

857

10/25/21
Light upper

Bench press
165x15x3

Wide grip bench press
145x10x3

Narrow grip bench press
145x10x3

Lateral raise
7x15

Superset:
Hammer curls/ Reverse fly
3x10 / 3x10

OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 2

858

10/26/21
Upper assistance

Super set:
EZ bar press / Reverse BB row
4x10 / 4x8

Super set:
EZ bar extension / One arm BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x15

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 1

859

10/27/21
Max effort lower

4” block deadlift
155/225/315/405/465/500/535x1(PR)
455x4

Band pulldown abs
Dbl Mx20x4

Floor leg raise
4x20

RH
4x20

GHR
4x8

860

10/28/21
Lower assistance

Seated good morning
225/245/275/295/305/315x4

One leg calf press
50x10x4

Band trunk twist
4x10

861

10/29/21
“Heavy” upper

Bench press
175x10x3

Wide grip bench press
150x10x3

Narrow grip bench press
150x10x3

Lateral raise
7x15

Super set:
BB curl / Underhand reverse fly
3x10 / 3x20

OH EZ bar extension negatives
25s-10 reps-25s-10 reps 25s-10reps x 3

862

10/30/21
Upper assistance

Super set:
EZ press / CSBB row
4x10 / 185x8x4

Super set:
EZ extension / Reverse BB row
4x10 / +25x8x4

Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

Y-raise
3x10

863

10/31/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

RH
4x20

GHR
4x8

864

11/1/21
Light upper

Bench press
170x12x3

Wide grip bench press
155x10x3

Narrow grip bench press
155x10x3

Lateral raise
7x15

Superset:
Reverse grip curls/ Reverse fly
3x10 / 3x10

OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

865

11/2/21
Upper assistance

Super set:
EZ bar press / Reverse BB row
4x10 / 4x8

Super set:
EZ bar extension / One arm BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x15

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 1

866

11/3/21
Max effort lower

Band squats
+strong bands
225/245/260/285/315/335/350/360x1(HPR)
12” box 140x10x3

Ab wheel
3x8

RH
4x20

GHR
4x8

867

11/4/21
Lower assistance

Seated good morning
225/245/275/295/305/315x4

BB shrugs
315x30x3

One leg calf press
50x10x4

Band pulldown abs
Dbl Mx20x4

1 Like