Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,103
Jan 22: upper
Pin press, chest level:
275x1
295x1
305x1
315x1
Weighted chin-ups
70x1
80x1
90x1
High incline smith press
Chest supported cable row
TRX skullcrushers
TRX curl
TRX Y raise
Join Date: Sep 2008
Posts: 3,103
Jan 23: lower
RDL:
275x5
315x5
345x5
Bulgarian Hatfield SS
Leg ext
Leg curl
Jan 25: upper
Incline db press:
80x8
90x8
100x7
HK SA pulldown
Machine chest press
Cable row
Dips
Chin-ups
Dead hangs
First time doing dips in years. They used to irritate my shoulder but felt ok today. Shoulders have felt great since doing Locke 3 for warmup
Join Date: Sep 2008
Posts: 3,103
Jan 26: lower
KOT exercises
Iso Spanish squat
Iso SL bridge on roller
Iso split squat
Iso GHR hold
Hip flexor raises
Nordic leg curl to box
Jan 28: short run and core stuff
Jan 29: upper
Incline bench:
185x6
205x6x2
Weighted pull-ups:
25x6
35x6x2
Db bench pres:
80x10
90x10
100x10
One arm cable rows
Cable curl
Cable pressdowns
Lateral raise
Join Date: Sep 2008
Posts: 3,103
Jan 30: lower
Heel elevated higher squat:
90x10
100x10
110x10
SL landmine RDL:
70x6
80x6
90x6
Eccentric Nordic leg curls
Split squat
Hip flexor raises
Weighted GHR
Feb 1: upper
SA DB chest press:
80x8
90x8
100x8
HK SA pulldown
High incline smith press
Chest supported cable row
Incline cable curl
Reverse grip pressdowns
Join Date: Sep 2008
Posts: 3,103
Had to take off several days bc I was sick.
Feb 6: upper
Incline db press:
80x8
90x8
100x6
Db seal row:
80x8
90x8
100x8
Machine chest press
Pulldowns
Cable skullcrushers
Cable curls
Facepulls
Feb 7:
Stiff leg DL:
275x6
295x6
315x6
Landmine Hack squat:
2px8
2.5px8
3px8
SL leg press
Glute kickbacks
Nordics
Garhammer raise
Feb 9: upper
Bench press w/chains (think around 40lb each)
225x3x3
185x10
Close grip pulldown
Db shoulder press:
70x6
80x6
85x5
Low cable row
Elbows out tri ext
Db curl
Side laterals
Cable crunch
Feb 10: lower home workout
SSB front squat
Staggered stance RDL
Bulgarian SS
Back ext
Join Date: Sep 2008
Posts: 3,103
Feb 12: upper
Bench:
225x6
245x6
255x6
DB seal row:
80x8
90x8
100x8
High incline db press:
70x8
80x8
85x8
Pull-ups
Incline db curl
Rope pressdowns
Lateral raise
Join Date: Sep 2008
Posts: 3,103
Took off a couple days because my wife had knee surgery.
Feb 15: lower
Stiff leg DL:
275x6
315x6
345x6
Leg press
SL landmine RDL
SL box squat
Seated leg curl
Leg ext
Feb 16: upper
Very short workout, not much time.
Db chest press:
90x8
100x8
110x7
One arm db row:
90x8
100x8
110x8
High incline smith press
Chin-ups
TRX skullcrushers
Hammer curls
Feb 19: upper
Pin press, chest level:
225x5
250x5
275x5
Weighted pull-ups:
25x5
35x5
45x5
Incline db press:
80x8
90x8
100x6
Bench supported meadows row:
80x8
90x8
100x8
High incline skullcrushers
Ez bar curl
Farmers carry
Join Date: Sep 2008
Posts: 3,103
Feb 20: lower
Landmine hack squat:
2p x8
2.5p x8
3p x8
3.5p x10
Hand supported SL DB RDL:
100x8
110x8
125x10
Bulgarian Hatfield SS:
185x6x2
Nordic leg curl eccentrics
Garhammer raise
Join Date: Sep 2008
Posts: 3,103
Feb 21: conditioning, assault bike intervals
Feb 22: upper
Incline:
185x6
195x6
205x6
HK SA PD
machine chest press
Chest supported HS row
Cable curls
Pressdowns
Feb 23: lower
Sumo DL:
365x3
405x3
455x3
Bulgarian SS:
40s x6
50s x6
60s x6
Leg ext
Seated let curl
Garhammer raise
Join Date: Sep 2008
Posts: 3,103
Feb 25: short run
Feb 26: upper
Paused bench:
225x5
245x5
255x5
Db seal row:
80x8
90x8
100x8
Db shoulder press:
65x8
70x8
75x8
Lat pulldown
Single arm cable curl
Pressdowns
Join Date: Sep 2008
Posts: 3,103
Feb 27: lower
Tempo hack squat
SL landmine RDL
Step ups
Banded GHR
Cable crunches
Feb 29: upper:
Low incline db press:
70x10
80x10
90x10
100x9
Head supported bent over db row:
70s x10
80s x10
80s x8
SA standing landmine press
SA pulldown
Db tri rollbacks
Db hammer curl
Mar 1: lower
Leg press
SL hip thrust
Leg ext
Seated leg curl
Abduction/ adduction machines
Calf raises
Weighted Garhammer raise
Join Date: Sep 2008
Posts: 3,103
Mar 3: 25 min run
Mar 4: upper
Bench press w/ chains (80 lbs):
205x5
225x5
240x4
Db seal row:
80x8
90x8
100x8
Incline bench:
70x8
80x8
90x8
Pull-ups
Dead stop skullcrushers
Ez bar curl
Mar 5: lower
My gym finally got an actual hack squat so I don’t have to set it up on the landmine and a plate loaded hip thrust. The hack squat seems much harder than other hack squats I’ve used.
Hack squat:
2p + purple bands x10x3
hand supported SL DB RDL:
90x8
100x8
120x8
Plate loaded hip thrust:
2p x8
2.5p x8
3p x8
FFE reverse lunge
Join Date: Sep 2008
Posts: 3,103
Mar 7: upper
Db shoulder press:
55x8
65x8
75x8
Lat pulldown
Machine chest press
Chest supported row
Cable tri ext
Preacher curl
Short on time so was pretty quick workout
Mar 9: lower
Home gym workout since I didn’t lift Friday.
SSB front squat
SL DB RDL
Bulgarian SS
Banded leg curls
Garhammer raise
Mar 10: short run
Join Date: Sep 2008
Posts: 3,103
Mar 11: upper
Incline bench;
185x6
205x6
210x6
Weighted chin-ups
25x6
35x6
45x6
Weighted depth push-ups
Chest supported low row
SA cable pressdowns
SA cable curl
Join Date: Sep 2008
Posts: 3,103
Mar 12: lower
Reverse band (purple) hack squat:
2p x10
2.5 x10
3p x10
3.5p x10
Drop set
RDL:
315x6
345x6
365x6
Plate loaded hip thrust
Leg extensions
Join Date: Sep 2008
Posts: 3,103
Mar 14: upper
Only had 30 min so this was short
Low incline db press
Facepulls
Dips
Pull-ups
Mar 15: lower
Iso Spanish squat
Iso SL bridge on roller
Iso split squat
Iso GHR
Hip flexor raises
Eccentric nordics
Abb/add machine
Mar 17: 25 min run
Mar 18: upper
Pin press w/ 80lb chains:
205x3
225x3
245x3
Bench supported meadows row:
90x6
115x6
120x6
High incline db press
Mag grip pulldown
Tate press
Preacher curl
Join Date: Sep 2008
Posts: 3,103
Mar 19: lower
Trap bar DL:
435x3
485x3
525x3
Hip thrust machine
Leg ext
Leg curl
Mar 21: did upper but can’t remember what I did
Mar 23: lower home gym workout
SSB front sq
SL DB RDL
Bulgarian SS
Banded back ext
Mar 25: upper
Low incline Bb press:
185x6
205x6
225x6
185x10
Chest supported db row
70x8
80x8
90x8
Db shoulder press
HK SA Pulldown
Dead stop skullcrushers
Ez bar curl
Mar 26: lower
Reverse band hack squat:
2.5p x10
3px10
3.5px14
Dual DB RDL:
100x8
110x8
125x8
Hip thrust machine
Reverse lunge
Garhammer raise variations
Join Date: Sep 2008
Posts: 3,103
Mar 28: upper
Floor press w/chains:
225x5
245x5
255x5
Mag grip cable row
High incline smith press
Chest supported cable row
Pec fly
RDF
Cable tri ext
Cable curl