T Nation

My Strength Training Log


#282

3/6/19
Max effort lower

Deadlift from 2” blocks
135x5 225/315/405/495/520x1

Hip abductions
1x50

Hip adductions
1x50

Pulldown abs
1x30

Quad extensions
1x50

Russian leg curls
1x3 1x6


#283

3/8/19
Max effort upper

Floor press
225/245/265/275/300x1 305x0
225x12

CG incline Spoto press
135x12x3

OH BB triceps extensions
95x8x3

PB forearm curls
3x30

CG cable rows
6x6

Hammer curls
2x20


#284

3/11/19
DE upper

Speed bench
+mini bands
125x3x9

DB incline
(Palms in)
55x20x2

EZ bar triceps extensions
3x20

Wide grip cable rows
12/10/6/6

Hammer concentration curls
35x20x2


#285

3/16/19
DE lower

Speed box squats
+light bands
190x2x8

Speed deadlift
+light bands
255x1x8

Pulldown abs
4x10

Russian leg curl
3x6


#286

3/20/19
Max effort lower

Box squats
+120# chains
135/185/225/245/275/295/315/325x1

Medium grip cable row
3x10

Quad extensions
1x50

Russian leg curls
2x6


#287

3/22/19
Max effort upper

CG bench
205/225/245/265/275/285x1 290/290x0

CG Spoto press
185x16

Incline EZ bar extensions
75x10x3

CSDB row
75x8x3

Hammer curls
35x20x2


#288

3/23/19
DE lower

Speed box squats
+Light bands
210x2x8

Incline DB curls
3x8

Light band pushdown
6x20

Hammer curls
40x8x3

Preacher reverse curls
75x6x3

Russian leg curls
2x6


#289

3/25/19
DE upper

Speed bench
+mini bands
155x3x9

Reverse grip bench
135x16

CG bench
135/155/175/185/205/185x6

Stiffarm pulldown
6x6

Hammer curls
2x20


#290

3/27/19
Max effort lower

Reverse band deadlift
225/315/405/495/600/605/585/570x1

Pulldown abs
3x10

Quad extensions
1x50

Russian leg curls
3x6


#291

3/30/19
Max effort upper

Reverse band bench
315/365/405/425/460/475/455x1
Spoto 315x20

BB skulls
85x15x3

BB curls
85x6x6

CG cable row
6x6


#292

3/31/19
DE lower

Speed box squats
+120# chains
175x2x8

Speed deadlift
+120# chains
230x1x8

Incline curls
3x8

Russian leg curls
2x6


#293

4/1/19
DE upper

Speed bench
+mini bands
125x3x9

CG bench
135x35

1 hand reverse grip pushdown
3x25

Stiffarm pulldown
6x6

CG cable row
6x6

Hammer curls
35x20x2


#294

4/5/19
Max effort upper

Chain bench
+120# chains
135/155/175/185/205/225x1

Bench press
135/155/175/185/195/205x6

Incline Tate press
55/60/65x8

Yates row
135/225/245/245/225x6

CSR machine
200/210/220x8

Wide grip cable row
6x6


#295

4/6/19
Bench accessories

Decline cable flyes
6x6

BB curls
95x6x6

EZ bar skulls
75/95/105x8

Incline curls
25/30/30x8

Reverse grip EZ bar preacher curls
3x8

One hand reverse grip pushdowns
3x25

One hand pushdowns
3x25


#296

4/8/19
DE upper

Speed bench
+mini bands
135x3x9

CG bench
+mini bands
95/115/135/145/155/155x6

CSDB row
75x8x3

Superset
skulls to chin, forehead,overhead
3x6 each

Stiffarm pulldown
6x6

CG cable row
6x6

Hammer curls
35x20x2


#297

4/10/19
Max effort lower

Box Squat plus bands
+Light bands
185/224/245/275/300/315/325x1
Free weight
225x15

Pulldown abs
4x10

Russian leg curls
6x6


#298

4/12/19
Max effort upper

Floor band press
+quaded minis
95/105/115/125/135/140/145/155x1 165x0
Free weight
225x9

BB row
135x10x3

Wide grip cable row
3x8

Reverse grip pushdown
1x50


#299

4/13/19
DE lower

Speed box squats
+Light bands
185x2x8

BB curls
95x8x3

Incline Tate press
55x8x3

Incline curls
30x8x3

Reverse grip preacher curls
65x8x3

Pulldown abs
3x10


#300

4/15/19
DE upper

Speed bench
+mini bands
155x3x9

CG bench
185x6x6

CSDB row
75x8x3

Stiffarm pulldown
6x6

CG cable row
6x6

Hammer curls
35x20x2


#301

4/17/19
Max effort lower

Deadlift from 4” blocks
135x5 225/315/405/495/530/515x1

Russian leg curls
3x8