Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,105
June 9- bball
June 10: shoulders
OHP:
65x10
95x8
140x5x3
DB shoulder press
60x10
60x8
60x8
lateral raise
5 sets
facepulls
5 sets
cardio:15 min
Join Date: Sep 2008
Posts: 3,105
july 11:legs
squat:
135x10
185x5
225x5
275x3
320x5x3
225x10x2
felt nauseous after squats so didn't do much else. was hot as hell in the gym. just did a few sets of leg press and leg curls.
Join Date: Sep 2008
Posts: 3,105
july 12: arms
CGBP:
95x10
135x10
185x5
205x5
215x5
225x5 @9.5
225x4
135x12x2
various other curls, pressdowns etc.
Join Date: Sep 2008
Posts: 3,105
july 14-pull
sumo DL:
135x8
225x5
275x5
315x2
365x5x2
BB bent over rows:
135x10
185x5
225x5x3
135x10
chin-ups:
BWx5
+45x5x2
pullups:
BWx8x2
one arm DB rows:
95x10x2
cable row:
180x10
180x8
lat pulldown
x2
Join Date: Sep 2008
Posts: 3,105
july 15: bench
bench:
95x10
135x10
185x5
205x2
235x5x2
235x4
185x10, 8
155x10
incline DB press:
60x10
70x10
70x8
cable flyes:
x5
felt kinda ****ty today, not much energy but worked out anyway.
Join Date: Sep 2008
Posts: 3,105
July 16: bball
July 17: shoulders
OHP:
bar x 10
65x10
95x5
115x5
145x5x3
first set was easy, second medium, third pretty hard
DB shoulder press
50x10
60x10
60x8
BB shrugs:
up to 315x10
lateral raise
x4
facepulls
x4
Join Date: Sep 2008
Posts: 3,105
July 18-legs
Squat:
Normal warmup then
325x5x3
225x10
Front squat:
135x10
185x5x3
Leg extension:
3x12
GHR:
3x12
Join Date: Sep 2008
Posts: 3,105
july 19- arms
gonna start a 5x3 with CGBP like I have been doing with the other main lifts starting with a weight that's on the easier side.
CGBP:
135x10
185x5
205x5x3 pretty easy
135x12x2
normal routine, pressdowns, extensions, curls etc
Join Date: Sep 2008
Posts: 3,105
July 20- bball
July 21-pull
Sumo DL:
Normal warmup sets
375x5x2
Did both sets double overhand, grip felt strong today
One arm DB row:
100x10
110x8x2
Pull-ups
10, 10
Chin-ups
10, 8
Cable row:
180x8x3
Lat pull down
3x10
Join Date: Sep 2008
Posts: 3,105
July 22- chest
Bench:
Normal warmup
235x5x3
Short rest:
195x8
175x8
155x8
135x10
Got all 15 reps this time of the 3x5, although the last one was a grind and had my hamstring cramp up. Rest of the workout was done on short rest.
Incline DB
75x10
75x8
75x6
Cable flyes:
X5
Join Date: Sep 2008
Posts: 3,105
Minor soreness in shoulder after benching and had minor irritation in knee earlier this week. Will prob deload this week as my body needs a break since I've been slowly increasing the intensity on the 3x5 sets for the main lifts.
Join Date: Sep 2008
Posts: 3,105
been lifting all week but not logging bc been deloading.
july 24- shoulders deload
july 25- legs deload
july 26- arms
july 27- bball
july 28- pull deload
tomorrow will be bench deload, then 3 more weeks of maintaining strength and will prob end my cut august 18th or so and begin eating more and a new strength training program august 21st.
Join Date: Sep 2008
Posts: 3,105
july 31- shoulders
OHP:
warmup sets
145x5x3 hard but never in doubt
DB shoulder press:
60x8x3
shrugs:
did the plate loaded hammer strength setup up to 4p per side
lateral raises
x5
facepulls
x5
Join Date: Sep 2008
Posts: 3,105
aug 1: legs
squat:
warmups
330x5x3
225x10
leg press:
6px12x4
leg extensions:
205x12x3
GHR
3x12
Join Date: Sep 2008
Posts: 3,105
aug 2- arms
CGBP:
135x10
185x5
215x5x3
135x12
normal routine of curls, pressdowns etc
Join Date: Sep 2008
Posts: 3,105
aug 4: pull
sumo DL:
normal warmup
405x3x3
one arm DB rows:
100x10x3
pullups:
bwx8x4
cable row:
160x10
180x10x2
drop set:180, 140, 120
Join Date: Sep 2008
Posts: 3,105
aug 5: chest
bench press:
warm ups
245x3x3
DB bench: shortish rest
95x8
85x8
75x8
65x8
55x12
incline press:
135x10x3
cable flyes:
5x12
Join Date: Sep 2008
Posts: 3,105
aug 6: bball
aug 7: shoulders
OHP:
warm ups
155x3x3
DB press:
60x10
60x8
60x8
shrugs: plate loaded hammer strength
up to 4 plates per side
lateral raise
3x12
face pulls:
3x12
Join Date: Sep 2008
Posts: 3,105
aug 8- squat
back squat: 3x3@90%
warm ups
365x3x3
leg press
6px10x3
leg curl
3x10
tmrw will be last heavy day with 3x3 on CGBP, then ill be going light for a week. will end my cut next weekend and begin to eat more and a new strength program on the 21st
Join Date: Mar 2011
Posts: 82,118
Sick work in here.
What did you cut down to? How long has it been going on? I assume you're going to be starting a small surplus once the cut stops?
Join Date: Sep 2008
Posts: 3,105
I started in april so its been about 4 months, and ive gone from 214 to 203. wanted to get back to 200 but prob not gonna happen in the next 10 days. two week honeymoon trip kinda set me back a little, but obv not gonna diet while in Italy for the first time. I'll prob eat at maintenance or small surplus for the first few weeks and go from there. planning on trying the TSA intermediate program and then after that one of Mike T's programs
Join Date: Sep 2008
Posts: 3,105
aug 9-arms
CGBP: was supposed to be 3x3 @90% like all the other main lifts but don't know my max for CGBP so started at a conservative 230 and went up each set.
warmups
230x3
235x3
240x3 finally hard at 240
normal arm routine plus added in BB suitcase holds again. too tired to do them on my pull day so figured I could do them on arm day. did 135x30sec per hand. left side def weaker, forearms on fire after 3rd set
Join Date: Sep 2008
Posts: 3,105
aug 10- bball
aug 11- back
BB rows:
135x10
185x5
205x5
225x5x2
185x10
155x10
chin-ups:
+45x5x2
pullups:
bwx10, 8
HS plate loaded row:
2px10
3px10
3.5x 10 unilateral
drop set: 3p, 2p, 1p
lat pulldown:
140x10x3
cable row:
160x10
140x10
120x10
100x10
cable rows were done on really short rest
Join Date: Sep 2008
Posts: 3,105
aug 12: chest
kept everything light today, high reps, short rest
DB bench press:
50x10
60x10
80x15
80x12
80x10
70x10
incline press:
135x10x3
machine chest press:
130x15
130x12
130x12
cable flyes:
somewhere between 6-8 sets of 10-15 reps from various angles
Join Date: Sep 2008
Posts: 3,105
aug 14- shoulders
did everything light and as a superset
OHP: 95x10x3 supserset with
wide grip upright rows: 80x10x3
DB shoulder press: 55x10x3 ss with
front raise: 40x10x3
db lateral raise: 20x10x3
machine lateral raise
3 dropsets
rear delt flyes and facepulls
6 sets total
