My Strength Training Log 2016-2024

Training Logs
1312

2/28/23
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)

3 Likes
1313

3/1/23
Max effort lower

2” Block Deadlift
155/225/315/405/500x1 536x0 536x0 495x0
455x3

NLC
4x8 (all sets BFR)

Ab wheel
+55#z10x6

RH
4x20

3 Likes
1314

3/2/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band trunk twist / Reverse calf raise / Bench leg raise
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x20

2 Likes
1315

3/3/23
Max effort upper

Band bench press
+doubled mini bands
155/175/185/205/225/245x1

Wide grip floor press
164x10x3

Narrow grip floor press
164x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1316

3/4/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / BB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)

2 Likes
1317

3/5/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x6 / 335x2x6

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

2 Likes
1318

3/6/23
DE Upper

Speed bench
+Mini bands
165x3x8

Wide grip bench
158x10x3

Narrow grip bench
158x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1319

3/7/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x8 / 4x10

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)

2 Likes
1320

3/8/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330/353.5/353.5x1
12" box 175x10x3

NLC
4x8 (BFR)

Ab wheel (roll outs)
+55#x10x6

RH
3x30

Band pulldown abs
2L+Mx25x3

2 Likes
1321

3/9/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band trunk twist / Reverse calf raise / Dragonflies
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10

2 Likes
1322

3/10/23
Max effort upper

Reverse band floor press
+reverse strong bands
225/245/265/285/305/315/335x1

Wide grip floor press
164x10x3

Narrow grip floor press
164x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1323

3/11/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / CSBB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press / Preacher DB curl
1x30/15/15/15 (All sets BFR) / 1x30/15/15/15 (All sets BFR)

2 Likes
1324

3/12/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 315x2x12

Band leg curls
Lx10x6

Ab wheel
+55#x10x6

2 Likes
1325

3/13/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
187x12x2

Wide grip bench
162x10x2

Narrow grip bench
162x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

3 Likes
1326

3/14/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)

1 Like
1327

3/15/23
Max effort lower

4" block deadlift
+average bands
155/225/315/395/430/482x1(PR)
415x5

NLC
4/8 (BFR

Ab wheel
+55#x10x6

RH
4x25

1 Like
1328

3/16/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band trunk twist / Reverse calf raise / Dragonflies
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10

1 Like
1329

3/17/23
Max effort upper

2 Board Press
225/245/265/270/290/305/315/320x1

Bench press
214x8x2

Wide grip bench
175x10x3

Narrow grip floor press
175x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x6

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

1 Like
1330

3/18/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / CSBB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press / Preacher DB curl
1x30/15/15/15 (All sets BFR) / 1x30/15/15/15 (All sets BFR)

2 Likes
1331

3/19/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 215x2x10 / 335x2x10

NLC
4x10 (all sets BFR)

Ab wheel
+55#x10x6

2 Likes