T Nation

My Strength Training Log


#102

10/23/17

Speed bench
135x6 140x6x5

Bent over lateral raise
15s x 15 x 3

Young triceps press
145x6x6

BB pullover
95x6x6

Pec deck
120x6x6

CSR machine
200x6x6

BB curls
45x20x3


#103

10/27/17

Speed bench
135x6 140x6 145x6x4

Young press
145x6x6

DB pullover
90x6x6
Tate press
55s x 8 60s x 8 65s x 8

Pec deck
130x6x6

One arm CSR machine
100x6x6

Reverse grip cable curls
6x6


#104

10/30/17

Speed bench
135x6 140x6 145x6 150x6x3
185x1 205x1 225x1

Young press
145x6x6

Reverse flies
15s x 15 x 3

Incline pullover
6x6

Pec deck
120x6x6

CG cable rows
6x6

One arm rope hammer curls
6x6


#105

11/1/17
Max effort lower

Deadlift from 1.5" blocks
(All sets no belt)
BBx warmup
135x6 225x2 315x1 405x1 495x1(PR no belt)

Young press
135x6x6

Reverse flies
15s x 15 x 3

Stiff arm pulldowns
6x6

Pec deck
120x6x6

Russian leg curls
6x6


#106

11/3/17

Speed bench
135x6 140x6 145x6 150x6 155x6x2
185x1 205x1 230x1

Young press
150x6x6

Reverse flies
15s x 15 x 3

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

Decline BB pullover
95x6x6

Pec deck
130x6x6

CSR machine
200x6x6

Reverse grip cable curls
6x6


#107

11/13/17

Bench press
135/140/145/150/155/160x6

Young press
145x6x6

Reverse flies
15s x 15 x 3

BB pullover
95x6x6

BB row
135/135/185/185/205/205x6

Pec deck
120x6x6

Reverse grip cable curls
6x6

Pushdowns
3x20


#108

11/15/17
Max effort lower

Equipped deadlift from 6" Blocks
315/405/495/570x1(PR) 545x1

Stiff arm pulldowns
6x6

Pulldown abs
3x10

Reverse grip pushdowns
6x6

Russian leg curls
6x6


#109

11/17/17

Bench
140/145/150/155/160/165x6
185/205/225/235x1

Young press
145x6x6

Reverse flies
15s x 15 x 3

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

EZ bar pullover
95x6x6

DB flies
40s x 6 50s x 6 x 6

One arm rope hammer curls
6x6

One arm reverse grip pushdowns
6x10


#110

11/20/17

Bench
140/145/150/155/160/165x6

Young press
145x6x6

Reverse flies
15s x 15 x 3

DB pullover
90x6x6

DB flies
50s x 6 x 6

CSDB row
75s x 6 x 6

Reverse grip cable curls
6x6


#111

11/22/17
Max effort lower

Reverse band low box squats
+reverse average bands
315/365/405/455/475x1
(Took off bands) 315x1

Young press
145x6x6

Stiff arm pulldowns
6x6

Leg raise
3x15

Russian leg curls
6x6


#112

11/24/17

Bench
140/145/150/155/160/165x6 185/205/225/240x1

Young press
150x6x6

Reverse flies
15s x 15 x 3

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

EZ bar pullover
95x6x6

DB flies
55s x 6 x 6

BB row
135x6x2 185x6x2 205x6x2

1 arm rope curls
6x6

1 arm rope pushdown
3x30


#113

11/27/17

Bench
140/145/150/155/160/165x6

Young press
145x6x6

Reverse flies
15s x 15 x 3

BB pullover
95x6x6

DB flies
55s x 6 x 6

CS BB row
195x6x6

BB curls 45x20x3


#114

12/1/17
Max effort lower

Deadlift from 4" blocks
+120# chains
135x5 225/315/405/435x1

Bench
135x1 140x1 145/150/155/160/165/170 x 6

Young press
150x6x6

Stiff arm pulldown
6x6

Russian leg curls
6x6


#115

12/4/17

Bench
145/150/155/160/165/170 x 6

Young press
150x6x6

Reverse flies
15 x 15 x 3

Stiff arm pulldown
6x6

Cable flies
45x6x6

Reverse grip cable curls
6x6


#116

12/6/17
Max effort lower

Low box squat with chains
+120# chains
135x5 185/225/245/275/300/320x1

Young press
145x6x6

Seated cable rows
6x6

Ab wheel
45x10x3

Russian leg curls
6x6


#117

12/8/17

Bench
145/150/155/160/165/170x6
185/205/225/250x1

BB Young press
150x6x4 155/160x6

Reverse flies
15s x 15 x 3

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

Incline curls
25s/30s/35s x 8

JM press
135/155/160/165/170/170x6

BB curls
95x6x6

1 arm rope curls
6x6

Reverse grip pushdowns
6x6


#118

12/20/17
Max effort lower

Equipped high box squat
+Inzer Leviathan
315/365/405/455/500x1

Pushdowns
6x6

1 arm stiff arm pulldowns
6x6

Russian leg curls
6x6


#119

12/22/17
Max effort upper

Reverse band bench
+reverse strong bands
315x1 365x1 405x1 425x1

Young press
150x6x6

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

EZ bar pullover
95x6x6

Reverse flies
15s x 15 x 3

Cable flies
6x6

CG cable rows
3x12

1 arm rope curls
6x6


#120

12/24/17

Bench
150/155/160/165/170/175x6

Young press
150x6x6

Reverse flies
3x15

EZ bar pullover
95x6x6

Cable flies
6x6

1 arm rope curls
6x6

Pushdowns
6x6


#121

12/28/17
Max effort lower

Reverse band deadlift from 2" blocks
+reverse strong bands
225/315/405/495/595/545x1

Pushdowns
2x50

Stiff arm pulldowns
6x6

1 hand stiff arm pulldowns
6x6

Russian leg curls
6x6

Ab wheel
3x12