T Nation

My Strength Training Log


#182

6/6/18
Max effort lower

Pin squats with bands
+choked light bands
135/185/225/245/275/300/315/345x1

Abs side pushdowns
3x10

Russian leg curls
6x6


#183

6/8/18
Max effort upper

Reverse band bench
+reverse strong bands
315 /365/405/425/455x1 460x0 315x10

Incline Tate press
55s/60s/65s x 8

CSDB row
70s x 6 x 6

Front raise
25s x 15 x 3

Decline DB flies
55s x 6 x 6

I hand stiffarm pulldowns
6x6

Hammer curls
50s x 6 x 6


#184

6/11/18
DE upper

Speed bench
205x3x1

Front raise
25s x 15 x 3

CG incline
135x10x1

BB pullover
95x6x1

CG rows
1x6

DB curls
1x6

Pushdowns
5x50


#185

6/13/18
Semi max effort lower

Deadlift
135x5 225x2 315/405x1

Leg press
90/180/270/360/450/540/630 x 1

Pulldown abs
3x10

Abs side pushdown
3x10

Russian leg curls
1x6


#186

6/15/18
Max effort upper

Bench press
205/225/245/265/275/295/300 x1 225 x 8

Incline Tate press
55s/60s/65s x 8

V-bar pushdowns
6x50


#187

6/16/18
Bench accessories

Front raise
25s x 15 x 3

Decline flies
55s x 6 x 6

DB pullover
95x6x6

CSDB row
70s x 6 x 6

Young press
135x6x6

Alternating DB curls
50s x 6 x 6


#188

6/18/18
DE upper

Incline speed bench
Middle on smooth 185x3x3
Index on smooth 195x3x3
Thumb on smooth 200x3x3

Front raise
25s x 15 x 3

Decline flies
55s x 6 x 6

Stiffarm pulldown
6x6

Reverse grip pushdowns
6x50

Hammer curls
50s x 6 x 6


#189

6/20/18
Max effort lower

Equipped deadlift from 6" blocks
+Reverse strong bands
22/315/405/495/575(PR)/495x1

Russian leg curls
6x6

Ab wheel
3x10


#190

6/25/18
DE upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

CG bench
135x36

Front raise
25s x 15 x 3

BB pullover
65x36

DB flies
25s x 15 x 3

BB curls
BBx 36

CG cable rows
1x36


#191

6/30/18
Bench

Giant set:
Bench press: 135x6x6
Lateral raise: 25s x 6 x 6
CG bench: 135x6x6
DB pullover: 100x6x6
DB flies: 55s x 6 x 6
DB row: 100x6x6
Concentration curls: 50s x 6 x 6


#192

7/5/18
Max effort lower

Reverse band low box squat
+Reverse strong bands
315/365/405/455/475x1
(No bands)
315x1

Leg press
90/180/270/360/450/540/630x1

Abs side pushdowns
3x10

Russian leg curls
6x6


#193

7/6/18
Max effort upper

1 board press
225/245/265/275/295/305x1 225x10

InclineTate press
55s/60s x 8 65s x 10

Decline flies
55s x 6 x 6

Pushdowns
6x50


#194

7/7/18
Bench accessories

Ultra CG bench
135/155/175/185/195/200x6

Lateral raise
25s x 6 x 6

BB pullover
95x6x6

CSDB row
70s x 6 x 6

BB curls
95x6x6


#195

7/9/18
DE upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

JM press
95/115/135/145/155/165/175x6

Lateral raise
20s x 15 x 3

One hand stiffarm pulldowns
6x6

Decline flies
55s x 6 x 6

CG cable row
6x6

Hammer curls
50s x 6 x 6


#196

7/11/18
Max effort lower

Deadlift from 2" blocks plus chains
135x5 225/315/405x1 435x0 435x1(PR)

Russian leg curls
6x6


#197

7/13/18
Max effort upper

2 board press
225/245/265/275/295/310x1 225x12

One hand band pushdowns
Mx50x3


#198

7/16/18
Bench accessories

Pushups 6x6
Lateral raise 6x6
Key press 6x6
Pullover 6x6
Db flies 6x6
Pulldowns 6x6
Concentration curls 6x6


#199

7/18/18
Bench accessories

Pushups 6x10
Lateral raise 6x6
Tate press 6x8
Stiffarm pulldown 6x6
Decline cable flies 6x6
Pulldowns 6x6
Reverse grip curls 6x12


#200

7/23/18
Max effort upper

3 board press
225/245/265/275/295/315/330x1

Pushdowns
6x50

I hand stiffarm pulldowns
6x6


#201

7/25/18
Bench accessories

Young press
145x6x6

Lateral raise
25s x 6 x 6

Decline flies
55s x 6 x 6

Reverse grip curls
BBx15x3

Stiffarm pulldown
3x12

CG cable row
6x6