Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,119
Nov 6: upper
Bench:
295x1 @8 first heavy-ish bench in a while, felt heavy in my hands but moved well
225x6
245x6
255x6
Pull-ups
High incline smith press
Chest supported cable row
Cross body tri ext
Cable curls
Nov 7: lower
KOT exercises
Bulgarian SS:
60x10x3
SL DB RDL
90x8
100x8
110x8
SL leg press
Banded back ext
Garhammer raise
Join Date: Sep 2008
Posts: 3,119
Nov 8: basketball
Nov 9: upper
Incline db press:
80x8
90x8
100x7
Weighted chin-ups:
25x6
35x6
45x6
Machine chest press
Machine row
Elbows out tri ext
Preacher curl
Join Date: Sep 2008
Posts: 3,119
Nov 10: lower
KOT exercises
Landmine hack squat, 3-1-0 tempo:
2.5p x8
3p x8x2
SL landmine RDL
leg ext
Leg curl
Join Date: Sep 2008
Posts: 3,119
Nov 12: 25 min run
Nov 13: upper
Db chest press:
90x8
100x8
110x8
115x6
One arm db row:
90x8
100x8
110x8
115x8
Incline pin press:
185x6
195x6
205x6
Lat pulldown
Incline skullcrushers
Ez bar curls
Join Date: Sep 2008
Posts: 3,119
Nov 14: lower
SL Hatfield sq:
185x6
205x6
225x6
RDL:
205x8
225x8
245x8
Heel elevated goblet squat
SL exercise ball leg curl
Nov 15: short run
Nov 16: upper
CGBP:
225x6x3
Chest supported db row:
70x8
80x8
90x8
High incline smith press
HK SA pulldown
Cable curls
Pressdowns
Facepulls
Nov 17: lower
back squat:
225x5
250x5
275x5
300x5
DL:
275x3
315x3
365x3
Front rack step ups
GHR
Garhammer raise
This week I started loading my back again and everything felt good. I don’t think I will know if my SI joint is back to 100% u til I push intensity but it felt good today on both sq and DL.
Join Date: Sep 2008
Posts: 3,119
Nov 20: upper
Db chest press:
90x8
100x8
110x8
Head supported bent over db row
70s x8
80s x8
90s x8
HK SA db shoulder press
Pull-ups
Incline skullcrushers
Ez bar curl
Facepulls
Farmers carry
Join Date: Sep 2008
Posts: 3,119
Nov 21: lower
Back squat:
275x5
315x5
335x5
RDL:
225x6
275x6
295x6
Unilateral leg press
Back ext
Join Date: Sep 2008
Posts: 3,119
Nov 23: upper
Quick home gym workout.
Bench press
One arm db row
SA DB shoulder press
Chin-ups
Hammer curls
Cable pressdowns
Nov 24: lower
Sumo DL:
315x3
365x3
405x3
Bulgarian SS
Banded GHR
Join Date: Sep 2008
Posts: 3,119
Nov 28: upper
Didn’t lift yesterday bc I got sick Sunday night and barely slept. Wasn’t able to eat much until last night so took it easy today.
Incline db press:
80x8
90x8
95x8
Lat pulldown
Machine chest press
HS chest supported row
Crossbody cable tri ext
Cable curls
Cable RDF
Join Date: Sep 2008
Posts: 3,119
Nov 29: basketball
Nov 30: lower
Back squat
RDL
leg ext
Leg curl
Dec 1: upper
Pin press, mid range:
275x1
295x1
315x1
330xf
320x1
I’ve done these two different ways. Either unrack and lower the weight to the pins and press after stopping or just starting on the pins. Today I just started on the pins and it definitely seems harder as there is no stretch reflex
One arm cable rows
Db chest press
Pulllups
Tate press
Hammer curls
Lu raise
Join Date: Sep 2008
Posts: 3,119
Dec 2: lower
Conv DL:
315x3
365x3
405x3
435x3
Heel elevated goblet squat
Bulgarian SS
Banded GHR
Garhammer raise
Join Date: Sep 2008
Posts: 3,119
Dec 4 upper
Incline bench:
185x6
205x6x2
Weighted chin-ups:
25x6
35x6
45x6
Machine chest press
One arm cable row
Crossbody tri ext
Cable curl
RDF
Join Date: Sep 2008
Posts: 3,119
Dec 5: legs
Squat
225x10x2
RDL:
225x10x2
SL leg press
Leg curl
Garhammer raise
Dec 6: basketball
Dec 7: upper
Db chest press:
90x10
100x10
110x8
One arm db row
90x10
100x10
110x8
Viking shoulder press
Lat pulldown
Cable skullcrushers
Cable curl
Facepulls
Join Date: Sep 2008
Posts: 3,119
Dec 8: lower
3-1-0 tempo landmine hack sq:
2.5p x8
3px8
3.5p x8
Weighted back ext
Bulgarian SS
SL RDL
abduction/adduction machines
Garhammer raise
Join Date: Sep 2008
Posts: 3,119
Dec 11: upper
Floor press:
225x6
245x6
265x6
225x10
Cable row
High incline db press
HK SA pulldown
Db tri rollbacks
Db hammer curls
Grip work
Dec 12: lower
SL Hatfield squat:
185x6
205x6
225x6
SL landmine RDL
FFE reverse lunge
Band assisted Nordic leg curls
Leg ext
Leg curl
Reverse squat
Join Date: Sep 2008
Posts: 3,119
Dec 13: basketball
Dec 14: upper
Bench:
225x8x3
Db seal row:
70x8
80x8
90x8
100x8
High incline smith press
Chest supported cable row
Cross body tri ext
Cable curl
Cable RDF
dead hangs
Join Date: Sep 2008
Posts: 3,119
Dec 15: lower
Iso Spanish squat
Iso SL bridge on foam roller
Iso split squat
Iso weighted GHR
Hip abduction/addiction
Dec 19:
Axle bar bench press:
225x6
240x6
255x5
205x10
Head supported bent over db row:
70 x8
80x8
90x8
Viking landmine press:
3p x8
3.5p x8
4p x8
Chin-ups
Bw x8
25x8x2
Db tri rollbacks
Db hammer curls
Grip work
Join Date: Sep 2008
Posts: 3,119
Dec 21: upper
2 board press:
225x5
250x5
275x5
225x10
One arm cable row
Machine chest press
Pulldowns
Arms
Dec 22: lower
RDL:
275x6
315x6
345x6
FFE reverse lunge
Banded GHR
leg ext
Garhammer raise
Dec 24: upper (short home gym workout)
Z press
Chin-ups
SA db chest press
SA db row
Rope pressdowns
Db curls
Band pullaparts
Dec 26: lower
Squat:
315x5
345x5
365x5
RDL:
225x6
275x6
295x6
Leg ext
Leg curl
Garhammer raise
Join Date: Sep 2008
Posts: 3,119
Dec 27: basketball
Dec 28: upper
Incline bench:
185x6
205x6
215x6
Weighted chin-ups
25x6
35x6
45x6
Db chest press
100x10, 8, 6
Cable row
High incline skullcrushers
Ez bar curl
Dec 29: lower
Paused hack squat
Banded back ext
Bulgarian Hatfield SS
SL db RDL
Join Date: Sep 2008
Posts: 3,119
Worked out from all week between New Years and sick kids.
Jan 1: upper
Bench press
SA DB row
SA DB shoulder press
Pull-ups
Rope pressdowns
Facepulls
Cable curls
Jan 2: short run
Jan 3: lower
SSB squat
Trap bar RDL
Bulgarian ss
Banded back ext
Planks
Join Date: Sep 2008
Posts: 3,119
Jan 4: upper
Low incline bb bench:
205x6
225x6x2
Pulldowns
Machine chest press
One arm cable row
Db tri rollbacks
Db curls
3 way shoulder raise
Farmers carry
June 5: lower
Bulgarian Hatfield SS
RDL
leg ext
Leg curl
Garhammer raise
Join Date: Sep 2008
Posts: 3,119
Jan 7: 20 min run +core
Jan 8: upper
Db chest press:
90x8
100x8
110x8
One arm db row:
90x8
100x8
110x8
Football bar floor press:
225x6x3
Pull-ups
Elbows out tri ext
Cable curl
Join Date: Sep 2008
Posts: 3,119
Jan 9: lower
Paused landmine hack squat:
2.5p x8
3p x8
3.5p x8
SL DB RDL
90x8
100x8
110x8
Db split squat
60s x8x3
Banded GHR
Adductor/abductor machine
Join Date: Sep 2008
Posts: 3,119
Jan 10: bball
Jan 11: upper
This workout was pretty bad due to poor sleep the night before
Incline bench
Chin-ups
Machine chest press
Machine row
Pressdowns
Db curls
Y raise
Jan 12: lower
RDL:
275x8x3
SL Bulgarian Hatfield SS:
185x6x3
Leg press
SL hip thrust
Join Date: Sep 2008
Posts: 3,119
Jan 15: upper
Bench:
225x8
235x8
245x6
Db seal row
80x8
90x8
90x10
High incline db press
HK SA pulldown
Dual rope pressdowns
Db curl
Jan 17: bball
Jan 18: upper
SA db bench press:
90x6
100x6
110x6
My obliques are still sore from these. Single arm presses are underrated
One arm db row:
100x6
110x6
120x6
Football bar floor press
Lat pulldown
Pressdowns
Cable curls
Db lateral raise
Jan 19: lower
3-1-0 tempo hack squat:
2p x8
2.5p x8
3p x8
RDL:
275x6
315x6
350x6
Hatfield SS
Banded GHR
