Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,119
june 16: DE upper
speed bench (purple band):
9 triples at 145
pendlay row:
135x5
155x5
175x5
185x5
195x5
incline DB press:
60x20x2
HS row:
2p x 10
3p x 10
3.5p x 10 x2
DB tricep rollbacks:
30x10
35x10
40x10
banded tricep pressdown (green band):
3 sets to failure, 20+ reps per set
rope curl:
3x15-20
Join Date: Sep 2008
Posts: 3,119
June 18: ME lower
Box squat doubles:
Warmups to 315
365x2
385x2
410x2 pr +5
425x2 pr +20
RDL:
225x8
275x8x3
Leg press:
6p x10x3
GHR back extensions with purple band:
15, 12, 12
Join Date: Sep 2008
Posts: 3,119
June 20: ME upper
Prehab facepulls
Max incline bench:
Warmups to 205
225x1
245x1
255xf
225x3
255 would have been a 5 pound PR but wasn’t happening today. Even 245 felt heavy. Didn’t sleep much last night so probably didn’t help. I feel like I’m good at getting leg drive/staying tight on flat bench and OHP but incline is awkward for me.
DB bench:
Wu
100x10
100x8
90x8
DB row:
100x8
110x8
120x8
120x8 best Db row set I believe
Skull crushers:
75x12
95x10
85x10
Lat pull down:
140x10
160x10x2
Rope press down/preacher curl
Join Date: Sep 2008
Posts: 3,119
Jun 21: DE lower
Banded box squat (purple bands):
10 doubles at 235
Speed dL (red minis):
10 singles at 275
banded GHR:
3x 15, 12, 12
Extensions:
3x12-15
Join Date: Sep 2008
Posts: 3,119
Jun 22- DE upper
Had to move this up a day since I’ll be traveling this weekend
Speed bench:
9 triples at 155 and doubled over red minis
Speed bench is irritating the anterior part of my elbow/upper forearm. Might need to reduce band tension
Pendlay rows:
185x8x3
Unilateral DB incline press: (the upper body exercise of choice for marathon runners)
70x10
80x10x2
Db chest supported row:
60x10
70x10x2
Elbows out DB tri extension:
30x10
35x10
40x10
Lat pull:
140x10
160x10
170x8
Banded tri pressdown:
3 sets to failure
Rope curl:
3 sets to failure
Join Date: Sep 2008
Posts: 3,119
June 25: ME lower
Took off the weekend to travel some. This will be the last week of ME and DE effort work. Parents coming to visit for a week or two so will work out when I can but might be in random gyms while traveling. Decided to do some overload work this week.
Sumo 2 inch box pull:
Warmups to 405
455x1
495x1
545xf
545x1
Ripped off a callous on the last pull. Last cycle I did rack pulls at the knee and did 525 or 535. So this was 10-20 pounds more and the bar was lower, so that’s good. Lower back was sore after this so went light on squats
Close stance HBBS:
225x5
275x5x3
GHR banded back extensions (purple):
3x15
Leg extensions:
3x12-15
Join Date: Sep 2008
Posts: 3,119
Jun 27: ME upper
Got a red slingshot for my bday so decided to try it out today.
Red slingshot bench:
Warmups to 275x3
295x1
315x1
325x1
335x1
Really liked it. No pressure on the shoulders, forces you to stay tight and really works the triceps.
DB bench press:
100x8
100x6 lol triceps died quick after SS bench
80x12
DB row:
100x10
120x8
130x6
Form gets ugly at 130, and grip becomes an issue
Pec fly:
160x10x3
Cable row:
160x10
180x10x2
Rope curl/pressdown
Join Date: Sep 2008
Posts: 3,119
Part of the gym was closed so didn’t do DE work and just moved on to some hypertrophy work.
June 29: shoulders/arms
OHP:
135x8x2
145x7
HS shoulder press:
2px8x3
Lateral raise
Face pull/RDF
Hammer curls:
35x10
40x10
50x8->30x8
Skull crushers:
75x12
95x10
105x9->75x10
Banded pressdown:
3 sets to failure
Preacher curl:
3 sets with drop set
Join Date: Sep 2008
Posts: 3,119
July 1- back
Conventional DL:
225x5
275x5
315x5
365x5
405x5
435x5 (sumo)
HS row:
2p x 10
3p x10
3.5p x 10
4p x 10
5p x 5, 4p x 5, 3p x5, 2p x 10 drop set
Lat pull down:
3x10 close grip
3x10 wide grip
Chest supported machine row, underhand grip:
3x10
Straight arm pull down:
3x12
Join Date: Sep 2008
Posts: 3,119
July 2: chest
Terrible workout, no energy, everything felt heavy
Bench:
225x6x3
185x10
Low incline DB:
90x8
80x8
70x8
Machine press:
3x10
Cable flyes:
4x12
Join Date: Sep 2008
Posts: 3,119
July 3: legs
Squats felt heavy today. Prob doing too much, trying to squeeze in a bunch of workouts before I travel and not recovering enough. Never felt like I was gonna fail a rep, just felt heavier than usual.
Squat:
275x5
315x5x3
Leg press:
6p x 10
7p x 10x2
Banded GHR:
3x15
Leg ext:
190x10x3
Weighted back ext:
100x10x3
Off for a few days, going hiking in Austria with parents, wife and our dogs
Join Date: Sep 2008
Posts: 3,119
june 5/6:
a bunch of hiking. decent Austrian gym nearby so did a push workout one day and a pull workout today.
Join Date: Sep 2008
Posts: 3,119
June 9: push
Bench:
185x5
205x5
225x5
245x5
250x5
Red SS
275x5
295x3
Incline DB:
90x8
90x6
80x10
Cable flyes
4x12
KB skullcrushers:
35x10x3 (per hand)
Pressdowns, lateral raises
Join Date: Sep 2008
Posts: 3,119
July 10: legs
Squat:
Warmups
315x3
340x3
365x3
275x10
Sumo DL:
Warmups
365x3
405x3
435x3
Forgot how much harder deadlifting is after squatting
Weighted back ext:
135x10
155x10x2
Leg extensions:
190x12x3
Join Date: Sep 2008
Posts: 3,119
june 12: back
DB rows:
wu
100x10
120x10
120x8x2
cable row:
180x10
200x8
220x6
pulldowns:
close grip- 160x10x2
wide grip- 140x10, 160x8
chest supported DB rows:
65x10x3
straight arm pulldowns:
3x12
hammer curls, preacher curls
Join Date: Sep 2008
Posts: 3,119
july 13: push
paused bench:
wu
185x5
205x5
225x5
240x5
245x5
everything after this was on short rest bc I was in a hurry
incline DB:
80x10x2
80x8
pec fly
3x12
elbows out DB tri ext:
30x10
35x10x2
rope press:
3x12-15
flying back to the states to visit family for two and a half weeks tomorrow. will work out when I can
Join Date: Sep 2008
Posts: 3,119
back in merica #1 visiting family. diet has been pretty bad between travel and vacation. Still working out a couple times a week + swimming and hiking. just doing a push/pull/leg split for now trying to lift 3x a week while back home. going to the beach next week.
Join Date: Sep 2008
Posts: 3,119
head back to Germany tomorrow. Put on a bit of weight the last two weeks from travel/vacation. Still got in regular workouts but just ate/drank a lot while at the outer banks. Not gonna log all the workouts, was just trying to maintain strength. Benched 255x5 for a top set one workout and 295x1 followed by paused 222x5x3 another workout. Squatted 315x5x3 which felt much harder than usual (first time in a long time without squat shoes or belt). DL did 405x5 a couple times. Will prob need to cut a month or two when I get back.
Join Date: Sep 2008
Posts: 3,119
Aug 1: shoulders
back to Germany and back to normal logging. Workout was a struggle today between jetlag and the heat.
OHP:
wu
135x5
155x5
155x4
DB shoulder press:
60x8x3
lateral raise
facepulls
RDF
curls
Join Date: Sep 2008
Posts: 3,119
Aug 2: legs
Squat:
Wu
315x5
335x5
365x5
First time with my belt and shoes in a while and squats felt much better
RDL:
275x8x3
Leg press
Banded GHR
Almost threw up during this workout. It’s abnormally hot in Germany and the gym doesn’t have AC. Pretty much feels like working out in a sauna
Join Date: Jul 2008
Posts: 14,871
Wow, it is hot over there. 71F at 7am in Berlin. Ouch, kill me. I am hoping for 50s in september.
Join Date: Sep 2008
Posts: 3,119
Aug 3: chest/tri
Bench: x4
Wu
225x4
245x4
265x4
CGBP:x6
185x6
205x6
225x6
Incline DB:
80x10
90x8
80x10
Pec fly
Skull crushers
Pressdowns
Join Date: Sep 2008
Posts: 3,119
Aug 6: back
Sumo DL: x3
Wu
405x3
455x3 @8
455x3 @9
Chest supported HS row:
3p x 10
3.5p x 10
4p x 8
Lat pull down:
140x10
160x10
160x8
Meadows row:
1.5p x 10
2p x 10x2
Straight arm lat pull down:
3x12
Join Date: Sep 2008
Posts: 3,119
Aug 7- arms
CGBP: x5
Wu
225x5
245x5
250x5
Floor press: x6
185x6
205x6
225x6
235x6
Skull crushers:
95x10x3
Rope pressdowns:
3x12
Each exercise supersetted with a curl variation
Join Date: Sep 2008
Posts: 3,119
Aug 9: legs
Squat: x3
Wu
315x3
345x3
365x3
385x3
conventional DL: x5
315x5
365x5
405x5
Decided to pull conventional instead of doing RDLs today. Had a headache after so didn’t do any accessories
