T Nation

My Strength Training Log


#262

1/18/19
Max effort upper and lower

1 board press
230/255/275/300/300x1

Deadlift plus bands
+doubled mini bands
225/315/405/455x1


#263

1/23/19
Max effort lower

Speed bench
+doubled mini bands
135x3x9

Parallel box squat
135/225/275/315/365/385x1

Isometric pin press
95 x 5 sec x 5
135 x 5 secs x 5

Pulldown abs
2x10 1x20


#264

1/25/19
Max effort upper

Floor press
185/205/225/245/275/295x1 135x20x2
CG 135x15

Cable pullover
6x6

1 hand reverse grip pushdown
6x6

Medium grip cable row
6x6


#265

1/26/19
DE upper

Speed box squats
+Light bands
180x2x10

Decline flyes
6x6

Lateral raise
1x100


#266

1/28/19
DE upper

Speed bench
+Mini bands
155x3x9

DB rollbacks
50s x 10 x 5

CSDB row
70s x 10 x 5

Lateral raise
1x100

Concentration curls
50x6x6


#267

1/30/19
Max effort lower

4” block deadlift
+120# chains +mini bands
135/225/315/365/405/315x1 225x3

Hack squat machine
3x10

Leg raise
3x10

Russian leg curls
2x3


#268

2/1/19
Max effort upper

CG bench
205/225/245/265/275/285x1

CG Spoto press
185x10

Incline EZ bar extensions
75x8x5

1 arm CSDB row
70x10x3

Hammer curls
35x20x3

Face pulls
3x20


#269

2/2/19
DE lower

Speed box squat
+light bands
210x2x8

DB Wrist curls
45x10x4

Pulldown abs
3x10

Calf press
315x6x6

Russian leg curls
2x3


#270

2/4/19

DB row
50x20x3

Skull crusher
1x100

Hammer curls
35x20x2

Band pull apart
Mx2x3


#271

2/6/19
Max effort lower

Reverse band squats
+light bands
315/365/405/455/495/515/545/550x1

Leg raise
3x10

Hip adduction
3x10

Hip abduction
3x10

Russian leg curls
3x3


#272

2/9/18
Max effort upper

Reverse band bench
+reverse strong bands
315/365/405/455/455/455/455x1
Spoto press 315x10

Incline Tate press
55/60/65x8

CSDB row
75x8x3

Hammer curls
35x20x2

One hand reverse grip pushdowns
3x25


#273

2/15/19
Max effort upper

Chain bench
+120 lb chains
135/155/175/185/190/195/200/205/210x1

CG incline Spoto press
135x10x3

CS cable row
3x10

One hand reverse grip pushdown
3x25

Rope hammer curls
2x20


#274

2/16/19
DE lower

Speed box squats
+120 lb chains
175x2x10

Pulldown abs
4x10

Calf press
315x6x6

DB pullover
100x6x6


#275

2/20/19
Max effort lower

6” block deadlift
+doubled mini bands
(platform)
135/225/315/405/455x1

EZ bar skulls
75x10 75x15 75x20 75x25

Pulldown abs (sumo)
3x10

Russian leg curls
3x6


#276

2/22/19
Max effort upper

Floor press plus bands
+quaded mini bands
95/115/135x1 155x0 150x0 145x0 140x1

CG incline Spoto press
135x10x2 135x11

Pushdowns
1x100

Wide cable rows
3x12

Hammer curls
35x20x2


#277

2/23/19
DE lower

Speed box squats
+average bands
175x2x10

Shrugs
315x20x3

Calf press
315x6x6

Pulldown abs
3x10

Russian leg curls
1x3


#278

2/25/19
DE upper

Speed bench
+mini bands
140x3x9

Seated OH press
95/95/115/115/135/135x6

Decline extensions
75/85/95x10

CSR machine
6x6

Hammer curls
35s x 20 x 2


#279

2/27/19
Max effort lower

Concentric pin squats
135x5 185/225/275/315/365/385/405/410x1

Leg raise
2x10 1x20

Russian leg curls
3x3


#280

3/1/19
Max effort upper

2 Board press
225/245/265/280/300/325x1
225x12

Spoto press
135x10 185/205x6

Pushdowns
6x6

Stiffarm pulldown
6x6

Hammer curls
35x20x2


#281

3/4/19
DE upper

Speed bench
+doubled mini bands
155x3x9

CG incline
135x20 135x18

Hammer curls
35x20x2