Beeschnuts Strength Training Log
Finally starting a log on here after lurking H&F for like 7 years or so. A little about me: I'm 6ft tall and currently about the heaviest I've ever been at 212. I've been pokering since graduating college in 2005 and started doing personal training a couple years ago after getting my certification. Recently moved from the US to Germany and now playing poker on the Euro sites and doing personal training for the military community here. Also studying for the CSCS exam to become a certified strength and conditioning specialist.
Posted in the resolutions thread that some goals for this year were 405 squat, 405 deadlift and 300 bench. I might be hitting the deadlift and squat goals in about two weeks while the bench will take a while. Currently doing candito's 6 week strength program which I've run before. I'll finish up week 4 today, next week will be bench 275 for 1-4, squat 375 for 1-4, and deadlift 385 1-4 and then will attempt new maxes based on how many reps I get the week after. Hoping for 1100 total, something like 405, 405, 290. After that the plan will be to lean out while maintaining strength. Next post I'll put up my last few workouts.
Jan 14: lower
Taking a week off from RDLs for recovery purposes. Did prone leg curls instead.
Prone leg curls:
110x12, 11,10
Leg press:
6.5p x13, 11
Back ext:
145x15, 12
Leg ext;
245x13, 10
Seated calf raise
Jan 15: zone 2
Jan 16: upper
DB chest press:
100x11, 8
Lat pull-down:
180x11, 10
HS incline:
2p +20 x8, 7
HS low row:
3p +10 x10, 9
Crossbody tri ext
Incline cable curl
Cable RDF
Jan 17: lower
Hack squat:
3.75p x10
2p x20
Could have done more reps on the first set but had some right knee irritation. Thought I had this figured out by bringing me my feet slightly higher but still seems to happen around 3.5-4p. Might try some more prehab stuff next time before hand.
Seated leg curl:
245x11, 9
Bulgarian SS:
75s x8, 7
Hip thrust: 5p x11, 9
Abductor/adductor
Jan 20: upper
Machine chest press:
195x9,7
HS chest supported row:
3.75p x8, 7
Machine shoulder press:
190x10, 8
Single arm pull-down:
170x10, 8
Preacher curl
2.75p x12, 10
Plate loaded dip press:
3p x10, 9
Cable lateral raise
Jan 21: lower
RDL:
365x8, 6
Leg press:
6.5p x13, 10
Back ext:
165x12, 10
Leg ext:
245x13, 10
Jan 22: zone 2 cardio
Jan 23: upper
Db chest press:
100x11, 8
Lat pull-down:
180x12, 10
Incline SM press:
175x10, 8
Machine row:
185x10, 8
Tate press:
45x11, 10
Incline db curl:
30x12, 10
Facepulls
Jan 25: lower
Terrible workout. Right knee pain once I got to 3p on hack squat and then I couldn’t really do anything quad related. Could feel it on Bulgarians as well. So I just did isometric Spanish squats and then my usual stuff for PC, seated leg curl, hip thrusts, abductor/adductor. Will probably replace hack squat with something else next week
Jan 27: upper
Machine chest press:
195x10, 8
HS chest supported row:
3.75p x9, 8
Machine shoulder press:
195x9, 7
Single arm pull-down:
180x8, 7
Preacher curl:
3p x12, 10
Rope pressdowns
Cable lateral raise
Jan 28: lower
RDL:
365x10, 6
Leg ext:
245x12, 10
Leg press:
5p x18, 15
Back ext:
165x15, 10
Jan 30: upper
Db chest press:
100x11, 9
Lat pull-down wide grip:
190x10, 8
Incline SM press:
185x 9, 8
Chest supported machine row:
185x10, 8
Single arm pressdowns
Single arm cable curl
Facepulls
Jan 31: lower
I’ve come down with a cold the last couple days and sleep was pretty bad so took it easy today.
Plate loaded machine squat:
2p x12
2p x10
Subbed these for hack squats. No knee irritation but also didn’t push intensity much. Might keep them or try SM squats
Seated leg curl:
200x16, 12
Bulgarian SS:
60s x10, 8
Hip thrust:
5p x10, 8
Adductor
Took off yesterday bc my sleep was so bad over the weekend from my cold. Got back in today and everything felt hard.
Feb 4: upper
Machine chest press:
200x8, 6
Chest supported hs row:
3.5x8, 7
Went a little lighter bc I switch to neutral grip instead of overhand
Machine shoulder press:
195x9, 8
Single arm pull-down:
180x8, 7
Preacher curl;
3p x11, 9
Rope pressdowns
Cuffed lateral raise
Feb 5: lower
SLDL:
365x10, 7
Doing these more SLDL style instead of RDL and going all the way to the ground
Leg press:
5p x20, 16
Back ext:
175x12, 10
Leg ext:
245x12, 9
Feb 7: upper
Db chest press:
100x12, 8
Wide pull-down:
190x10, 9
Incline SM press:
185x9, 8
Machine row:
185x10, 9
Single arm push down
Cable curl
RDF
Feb 8: lower
Squat machine:
2p x13, 11
Seated leg curl:
210x15, 10
Bulgarian SS
75s x10, 7
Hip thrust:
5p x10, 8
Abductor/adductor
Starting another cut today. Didn’t plan to until March but already back up to 205 so just gonna get started now. Plan will be to go from 205 to 185 by summer. We go on vacation late June so gives me 4.5 months
Feb 9: interval run
Feb 10: upper
Machine chest press;
200x9, 7
HS chest supported row:
3.75p x10, 8
Machine shoulder press:
195x10, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x12, 9
Rope pressdowns
Machine lateral raise
Feb 11: lower
SLDL:
375x8, 6
Leg press:
5.5p x20, 17
Back ext:
175x12, 10
Leg ext:
245x13, 9
Stairclimber
