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Beeschnuts Strength Training Log Beeschnuts Strength Training Log

09-30-2021 , 10:41 AM
Sept 30: chest/back

Back on the east coast for another wedding. Lifted at my dads gym

A1. Low incline dB press: 100x6x3
A2. Hammer strength chest press: 2p x12x3
A3. Pec fly: 60x25x3

B1. Mag grip lat pulldown: 220x6, 200x6, 180x6x2
B2. Chest supported machine row: 185x12x4
B3. Cable row: 55x25x4

Did an extra set for back while I was waiting for my dad to finish up
Beeschnuts Strength Training Log Quote
10-01-2021 , 09:33 AM
Oct 1: legs

A1. Belt squat: 270x6x3
A2. Leg press: 5p x12x3
A3. Leg ext: 105x25x3

B1. DB RDL: 100s x6x3
B2. Leg curl: 100x12x3
B3. GHR back ext: 3x25
Beeschnuts Strength Training Log Quote
10-04-2021 , 08:20 PM
Oct 4: arms/shoulders

A1. DB shoulder press: 75x6x3
A2. Hammer strength shoulder press: 90x12x3
A3. DB lateral raise: 10x25x3

B1. Dip press machine: 205x6x3
B2. Overhead tri ext machine: 130x12x3
B3. Cable pressdowns: 50x25x3

C1. DB hammer curl: 50x6x3
C2. Preacher curl machine: 50x12x3
C3. Cable curl: 40x25x3

Last workout in a gym. Flying home tomorrow and will prob keep the template but change the rep scheme to 4-8-16
Beeschnuts Strength Training Log Quote
10-06-2021 , 03:48 PM
Oct 6: chest/back

A1. Paused bench: 280x4, 275x4, 265x4
A2. DB chest press: 77x8x3
A3. Bw push-ups: 3x16

B1. Weighted chin-ups: +60x4, +55x4, +50x4
B2. One arm dB row: 97x8x3
B3. Cable row; 90x16x3
Beeschnuts Strength Training Log Quote
10-07-2021 , 03:23 PM
Oct 7: legs

A1. SSB squat: 350x4, 340x4, 330x4
A2. Spanish squat: blue band +25x8x3
A3. Banded TKE: blue band x16x3

B1. RDL: 385x4, 365x4, 345x4
B2. Single leg exercise ball leg curl: 3x8
B3. Hyperextensions: blue band x16x3
Beeschnuts Strength Training Log Quote
10-09-2021 , 03:53 PM
Oct 9: shoulders/arms

A1. OHP: 170x4, 165x4, 160x4
A2. DB bent over RDF: 37x8x3
A3. Cable lateral raise: 20x16x3

B1. Close grip 2 board: 275x4, 270x4, 265x4
B2. Football bar skullcrushers: 95x8x3
B3. Rope pressdowns: 40x16x3

C1. Cable preacher curl: 40x8x3
C2. Cable curl: 30x16x3

Not doing the set of 4 for curls
Beeschnuts Strength Training Log Quote
10-11-2021 , 03:26 PM
Oct 10: 20 min run

Oct 11: chest/back

A1. Pin press, chest level: 280x4, 275x4, 270x4
A2. Weighted push-up, 3-1-0 tempo: +45x8x3
A3. Cable pec fly: 40x16x3

B1. Bent over landmine row: 5p x4, 4p +35x4, 4.5p x4
B2. Wide grip pull-ups: 3x8
B3. Straight arm pulldown: 40x16x3
Beeschnuts Strength Training Log Quote
10-12-2021 , 04:07 PM
Oct 12: legs

A1. Sumo DL off one inch blocks: 475x4, 455x4, 435x4
A2. Cable pull throughs: 70x8x3
A3. Banded leg curls: green band x16x3

B1. SSB front squat: 270x4, 260x4, 250x4
B2. Walking BB lunges: 95x8x3
B3. Banded TKE: blue band x16x3
Beeschnuts Strength Training Log Quote
10-14-2021 , 04:52 PM
Oct 13: 20 min interval run

Oct 14: shoulders/arms

A1. OHP off pins, chin level: 175x4, 170x4, 165x4
A2. DB lateral raise: 32x8x3
A3. Facepulls: 30x16x3

B1. Floor press: 275x4, 265x4, 255x4
B2. Cable skullcrushers: 60x8x3
B3. Banded pressdowns: blue band x16x3

C1. Cable preacher curl: 40x8x3
C2. cable curl: 30x16x3
Beeschnuts Strength Training Log Quote
10-17-2021 , 02:48 PM
Oct 17: chest/back

A1. Bench press: 275x4x3
A2. High incline dB press: 67x8x3
A3. Push-ups: BWx16x3

B1. Weighted chin-ups: +50x4x3
B. One arm dB row: 97x8x3
B3. Cable row: 90x16x3
Beeschnuts Strength Training Log Quote
10-18-2021 , 04:41 PM
Oct 18: legs

A1. Hatfield squat: 440x4, 420x4, 400x4
A2. DB Bulgarian split squat: 57s x8x3
A3. spanish squat: blue band x16x3

This tri set was incredibly difficult. Took a 10 break before the 2nd one

B1. Trap bar RDL: 385x4, 375x4, 365x4
B2. Single leg exercise ball leg curl: 8x3
B3. Hyperextensions: blue band x16x3
Beeschnuts Strength Training Log Quote
10-20-2021 , 03:43 PM
Oct 19: 20 min run

Oct 20: shoulders/arms

A1. OHP: 170x4, 165x4, 160x4
A2. DB RDF: 37s x8x3
A3. Cable lateral raise: 20x16x3

B1. SSB JM press: 230x4, 225x4, 220x4
B2. Dead stop skullcrushers: 85x8x3
B3. Cable pressdowns: 40x16x3

C1. DB hammer curl: 42x8x3
C2. Cable preacher curl: 30x16x3
Beeschnuts Strength Training Log Quote
10-21-2021 , 06:08 PM
Oct 21: sprint intervals
10 rounds
Beeschnuts Strength Training Log Quote
10-22-2021 , 03:36 PM
Oct 22: chest/back

A1. Football bar wide grip bench: 265x4, 260x4, 255x4
A2. Weighted push-ups, 3-1-0 tempo: +45x8x3
A3. Cable pec fly: 40x16x3

B1. Bent over row: 265x4, 260x4, 255x4
B2. Wide grip pull-ups: 8x3
B3. Straight arm pulldown: 40x16x3
Beeschnuts Strength Training Log Quote
10-23-2021 , 06:02 PM
Oct 23: legs

A1. Trap bar DL: 475x4x3
A2. Standing hip thrust: 235 x8x3
A3. Hyperextensions: blue band x16x3

B1. Hand supported SSB split squat: 240x4x3
B2. Spanish squat: +45 and blue band x8x3
B3. Banded TKE: blue band x16x3
Beeschnuts Strength Training Log Quote
10-25-2021 , 03:49 PM
Oct 25: shoulders/arms

A1. Football bar OHP: 155x4x3
A2. DB lateral raise: 32x8x3
A3. Facepulls: 30x16x3

B1. Paused CGBP: 265x4, 260x4, 255x4
B2. Dead stop football bar skullcrushers: 85x8x3
B3. Rope pressdowns: 40x16x3

C1. Cable preacher curl: 40x8x3
C2. Rope curl: 30x16x3
Beeschnuts Strength Training Log Quote
10-27-2021 , 03:32 PM
Oct 26: sprint intervals
10 rounds

Oct 27: chest back

A1. High incline bench: 215x4, 210x4, 205x4
A2. DB chest press; 77x8x3
A3. Push-ups: BW x16x3

B1. Weighted chin-ups: +50x4x3
B2. Paused inverted row: BW x8x3
B3. Cable row: 90x16x3
Beeschnuts Strength Training Log Quote
10-29-2021 , 03:59 PM
Oct 28: 20 min run

Oct 29: legs

A1. SSB front squat: 290x4, 280x4, 270x4
A2. BB walking lunge: 95x8x3
A3. Banded TKE: blue band x16x3

B1. SSB good mornings against purple bands: 220x4x3
B2. Hyperextensions: blue and green bands x8x3
B3. Banded leg curls: green x16x3
Beeschnuts Strength Training Log Quote
10-30-2021 , 03:48 PM
Oct 30: shoulders arms

A1. OHP off pins, nose level:185x4x3
A2. Cable lateral raise: 30x8x3
A3. Band pullaparts: double red x16x3

B1. Floor press with red bands: 245x4, 235x4, 225x4
B2. Cable skullcrushers: 70x8x3
B3. Banded pressdowns: blue band x16x3

C1. Cable preacher curl: 40x8x3
C2. Cable curl: 30x16x3
Beeschnuts Strength Training Log Quote
11-01-2021 , 03:55 PM
Nov 1: chest/back

Changing the rep scheme again and going from 4-8-16 to 5-10-20

A1. Bench press: 265x5x3
A2. Weighted push-ups, 3-1-0 tempo: +25x10x3
A3. Cable pec fly: 25x20x3

B1. Weighted chin-ups: +45x5x3
B2. One arm dB row: 97x10x3
B3. Cable row: 70x20x3
Beeschnuts Strength Training Log Quote
11-01-2021 , 07:53 PM
Quote:
Originally Posted by beeschnuts
Nov 1: chest/back

Changing the rep scheme again and going from 4-8-16 to 5-10-20

A1. Bench press: 265x5x3
A2. Weighted push-ups, 3-1-0 tempo: +25x10x3
A3. Cable pec fly: 25x20x3

B1. Weighted chin-ups: +45x5x3
B2. One arm dB row: 97x10x3
B3. Cable row: 70x20x3
what's the verdict been on 4-8-16?
Beeschnuts Strength Training Log Quote
11-01-2021 , 08:21 PM
Quote:
Originally Posted by feel wrath
what's the verdict been on 4-8-16?
I liked it a lot more than 6-12-25 bc 25 rep sets were terrible. I also think my body adjusted a little and the workouts went from incredibly hard to just reasonably hard. As someone who’s mostly done powerlifting type workouts, it’s not very surprising I like the lower rep schemes. I’ll prob do 5-10-20 for 3-4 weeks and then 3-6-12 for the last phase. Hopefully I’m done cutting by then, it’s been painfully slow and too much maintenance for a while
Beeschnuts Strength Training Log Quote
11-02-2021 , 04:01 PM
Nov 2: legs

A1. SSB squat: 330x5x3
A2. Spanish squat: +25 and green band x10x3
A3. Banded TKE: green band x20x3

B1. BB RDL: 365x5x3
B2. Cable leg curl: 40x10x3
B3. Hyperextensions: bw x20x3

Got ankle cuffs so I can do leg curls/ext on the cable tower instead of just using bands
Beeschnuts Strength Training Log Quote
11-04-2021 , 04:13 PM
Nov 3: 20 min run

Nov 4: shoulders arms

A1. Landmine Viking shoulder press: 4.5p x5x3
A2. DB lateral raise: 27x10x3
A3. Band pullaparts: red x20x3

B1. 3 board press: 285x5x3
B2. Dead stop football bar skullcrushers: 75x10x3
B3. Rope pressdowns: 25x20x3

C1. Cable preacher curl: 30x10x3
C2. Cable curl: 20x20x3
Beeschnuts Strength Training Log Quote
11-06-2021 , 04:00 PM
Nov 5: sprint intervals
10 rounds

Nov 6: chest back

A1. Pin press, chest level: 265x5x3
A2. DB chest press: 77x10x3
A3. Cable pec fly: 25x20x3

B1. Bent over landmine row: 4.5p x5x3
B2. Chin-ups: 3x10
B3. Cable pulldown: 60x20x3
Beeschnuts Strength Training Log Quote

      
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