My Strength Training Log 2016-2024

Training Logs
62

5/3/17
Max effort lower

Band low box squats
+choked green bands
worked up to 315 x 1

Seated good mornings from pins
135x10 225x10 275x6 315x6

RLC
1/2/3/4/5/6/7/8/9/10 x 1

5/15/17
Bench assistance

OH BB Extenstion
BBx20x3 65x8 85x3 95x8x3

T-bar Rows
90x8 115x8 135x8

Tate press
50s x 8 60s x 8 65s x 8

CSDB row
75s x 8 x 3

CG pulldowns
200x8x3

Pushdowns
3x25

5/17/17
Max effort lower

Equipped low box squat
BBx20 135x5 225x5

  • Inzer leviathan
    315x1 365x1 405x1 440x1
  • Reverse average bands
    455x1

Russian leg curls
1/2/3/4/5/6/7/8/9/10 x 1

5/19/17
Max effort upper

Reverse band 2 board press
BBx50 95x15 135x5 185x1 225x1

  • Reverse strong & light bands & 2 board
    315x1 365x1 405x1 455x1 495x1

JM Press
95x10 115x10 135x10

OH EZ bar extensions
75x10x2 85x10

EZ bar pullover
75x8x2 85x8

DB rollbacks
50s x 10 x 2

DB rows
110s x 8 x 3

CSR machine
180/200/220 x 8

Reverse grip pushdowns
3x25

63

5/26/17
Max effort upper & lower

Reverse band 3 board press

BBx50 95x15 135x5 185x1 225x1

+Reverse strong bands & 3 board

315x1 365x1 405x1 455x1x2

Reverse band deadlift from 4" blocks

BBx20 135x5 225x1

  • reverse strong bands
    225x1 315x1 405x1 495x1 615x1

Arm supported cable kickbacks
Reverse grip 3x12
hammer grip 3x10

Cable pullovers
3x10

Kneeling straight arm pulldowns
3x10

Preacher BB curls
65x8 85x8 95x8

5/31/17
Max effort lower

Reverse band low box squat
BBx10 135x10 225x3
+Reverse strong bands
315x1 365x1 405x1 455x1
495x1 550x1

45 degree back extension holding BB
135x5x5

Russian leg curls
1/2/3/4/5/6/7/8 x 1

Incline situps
3x20"

6/2/17
Max effort upper

2 board band press
BBX50 95x15 135x5 175x1 195x1 215x1

  • doubled mini bands
    BBx5 95x1 135x1 155x1 175x1 215x1 225x1 245x1

2" lockouts
225x1 315x1 405x1 425x1 455x1 460x1

Incline Tate press
50s x 8 x 4
60s x 8 x 4

BB curls
BBx20x3

Pec deck
100x8x2 110x8x2 120x8x2
130x8 140x8

JM press
95x10 115x10 135x10

CSR machine
180x8x2 200x8x2 210x8x2

Behind back BB wrist curls
95x10 115x10 135x10 95x20

64

6/7/17
Max effort lower

Deadlift from 6" blocks with chains
BBx20 135x5 225x5
+65# chains
135x2 225x1 315x1 405x1 455x1 475x1

Hack squats
5x5

CSR machine
245x8x3

Russian leg curls
1/2/3/4/5/6/7/8/9/10 x 1

Incline situps
3x20

6/9/17

Behind back BB shrugs
135x5 225x5 315x5 405x5 405x5 455x5

BB shrugs
405x10 315x20 225x30

BB preacher curls
65x8 85x8 95x5

Dip machine (one arm)
45x8x2 90x8x2 135x8x2 160x8x2

65

6/21/17
Max effort lower

Equipped deadlift from 2" blocks
BBx20 135x5 225x1

  • Inzer Leviathan backward
    315x1 405x1 455x1 495x1 515x1 545x1

Young triceps press
75x6 95x6x2 100x6x2 115x6x2

Stiff arm pulldowns
85x6x6

DB preacher curls
30x6x6

Single arm CSR machine
100x6x6

Russian leg curls
1/2/3/4/5/6/7/8/9/10x1

6/23/17
Max effort upper

CG reverse band 2 board press
BBx50 95x15 135x5 185x1 225x1

  • 2 board reverse strong bands
    315x1 365x1
    +reverse light bands
    405x1 455x1 475x1 475x1 365x10

DB front raise
25x15x3

Young triceps press
75x6 95x6 115x6 125x6 135x6x2

Stiff arm pulldowns
6x6

Pec deck
100x6x6

Hammer grip concentration curls
40x6x6

Single arm cable rows
6x6

66

6/26/17
Bench assistance

DB front raise
20x15x3

Young triceps press
125x6x3

Stiff arm pulldowns
85x6x3

Pec deck
100x6x3

Hammer grip concentration curls
40x6x3

Single arm CSR machine
100x6x3

6/28/17
Max effort lower

Reverse band low box squat
BBx20 135x5 225x5

  • reverse strong bands
    315x1 405x1 455x1 495x1 545x1
    405x3

Young triceps press
125x6x3

Stiff arm pulldowns
6x3

Hammer curls
30x6x3

Single arm CSR
100x6x3

Russian leg curls
1/2/3/4/5/6/7/8/9x1

6/30/17
Max effort upper

CG reverse band 3 board press
BBx50 95x15 135x5 185x1 225x1

  • reverse strong bands
    315x1 365x1 405x1 425x1 435x1 365x6

DB front raise
20s x 15 x 3

Young triceps press
135x6x6

Stiff arm pulldowns
6x6

Pushdowns
5x6

Pec deck
100x6x6

CSR machine
200x6x6

Hammer curls
45x6x6

67

7/5/17
Max effort lower

Deadlift from 4" blocks
BBx20 135x5 225x2

  • doubled mini bands
    135x1 225x1 315x1
    405x1 460x1 405x1

DB front raise
20s x 15 x 3

Young triceps press
135x6x6

Stiff arm pulldowns
6x6

CG cable rows
6x6

Russian leg curls
1/2/3/4/5/6/7/8/9x1

Incline sit ups
3x10

7/7/17
Max effort upper

CG 2 board band press
BBX50 95x15 135x5 185x1 225x1

  • doubled mini bands
    BBx5 95x1 135x1 155x1 185x1 195x1 205x1 135x5

DB front raise
20s x 15 x 3

Young triceps press
135x6x6

Incline Tate press
50s x 8 x 2
60s x 8

Stiff arm pulldowns
6x6

Pec deck
100x6x6

Single arm CSR machine
100x6x6

Hammer curls
45x6x6

68

7/10/17
Bench Assistance

DB front raise
20s x 15 x 3

Young triceps press
140x6x6

Stiff arm pulldowns
6x6

Pec deck
100x6x6

CSR machine
200x6x6

Hammer curls
45x6x6

69

7/12/17
Max effort lower

Front low box squats
BBx20 135x5 225x5

  • 55# chains
    BBx5 135x1 185x1
    205x1 225x1 245x1 275x1

Young triceps press
135x10x3

Stiff arm pulldowns
6x6

Single arm cable rows
6x6

Hammer curls
40s x 6 x 6

Russian leg curls
1/2/3/4/5/6/7/8/9/10 x 1

Incline situps
3x20

70

7/14/17
Max effort upper

CG 3 board press with chains
BBX50 95x15 135x5 185x1 225x1

  • 55# chains
    BBx5 95x1 135x1 155x1 185x1 205x1 225x1 235x1 185x5

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Stiff arm pulldowns
6x6

Pec deck
100x6x6

CSR machine
200x6x6

Hammer curls
45x6x6

71

7/24/17
Bench assistance

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Stiff arm pulldowns
85x6x6

Pec deck
100x6x6

CG cable rows
6x6

BB curls
45x20x3

72

7/26/17
Max effort lower

Equipped low box squat
BBx10 135x5 185x2 225x2
+Inzer Leviathan
315x1 365x1 405x1 425x1 445x1

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Stiff arm pulldowns
6x6

Russian leg curls
6x6

73

7/28/17
Max effort upper

CG reverse band bench
BBx50 95x15 135x5 185x1 225x1
+Reverse strong bands
315x1 365x1
+Reverse light bands
405x1 425x1 455x1 475x1 480x1
405x8 365x10

DB front raise
25s x 15 x 3

Young triceps press
145x6x6

Pec deck
100x6x6

Stiff arm pulldowns
6x6

Single arm CSR machine
100x6x6

Hammer curls
45x20x3

74

7/31/17
Bench assistance

DB front raise
25s x 15 x 3

Young triceps press
135x6x6

Stiff arm pulldowns
6x6

Pec deck
6x6

Wide grip cable rows
6x6

Hammer curls
6x6

75

8/2/17
Max effort lower

Reverse band deadlift from 6" blocks
BBx20 135x5 225x1
+reverse strong bands
225x1 315x1 405x1 495x1
600x1 605x1(PR)

Young triceps press
135x6x6

Stiff arm pulldowns
85x6x6

CSR Machine
200x6x6

Quad extensions
200x6x6

Russian leg curls
6x6

76

8/4/17
Max effort upper

CG reverse band 3 board press
BBx50 95x15 135x5 185x1 225x1
+reverse strong bands
315x1 365x1 405x1 425x1

DB front raise
25s x 15 x 3

Young triceps press
145x6x6

Tate press
50s/60s/65s x 8

CS DB row
80s x 6 x 6

Pec deck
100x6x3 120x6 130x6 140x6

Stiff arm pulldowns
6x6

Hammer curls
45x6x6

77

8/7/17

Speed bench
135x6x6

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Stiff arm pulldowns
85x6x6

Pec deck
100x6 105x6 110x6
115x6 120x6 125x6

CG cable rows
6x6

Hammer curls
45x6x6

Russian leg curls
3x5

78

8/9/17
Max effort lower

Front low box squats
+Average bands
BBx10 135x5 185x1 205x1
225x1 245x1 275x1

Young triceps press
140x6x6

Stiff arm pulldowns
6x6

CSR Machine
200x6x6

Quad extensions
200x6x6

Russian leg curls
6x6

Incline situps
1x30

79

8/11/17
Max effort upper

Speed Bench
135x6x6

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

Tate press
50s/60s/65s x 8

Stiff arm pulldowns
6x6

Pec deck
100x6 105x6 110x6 115x6 120x6 130x6

Single arm CSR machine
6x6

Preacher curls
115x6x3

80

8/14/17

Speed bench
135x6x6

DB front raise
25s x 15 x 3

Young triceps press
140x6x6

BB pullover
95x6x6

Single arm cable row
6x6

Pec deck
110x6x6

EZ bar curls
90x6x6

Russian leg curls
3x5

81

8/16/17
Max effort lower

2" block deadlift with chains
+120# chains
135x5 225x1 315x1
405x1 430x1(PR)

Young triceps press
140x6x6

Stiff arm pulldowns
6x6

Single arm cable rows
6x6

Quad extensions
200x6x6

Russian leg curls
6x6

Ab wheel
+25x10x3