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 a
May 30: lower
Bulgarian SS:
70s x12, 10
Probably my best set of these so far. Very hard sets
Seated leg curl:
245x11, 8
Hack squat:
3p +10x 17, 12
Hip thrust:
5p x10, 8
Adductor
Hanging leg raise
Cable crunch
Stairs
Zone 2 cardio over the weekend. Got a weighted vest for my birthday so added that to my incline walk
June 2: upper
Machine chest press:
190x9, 8
Lever row:
2.75p x10, 9
Machine shoulder press:
190x9, 7
Single arm pull-down:
180x9, 8
Preache curl:
3p x10, 9
Cuffed lateral raise:
50x10, 9
Did 45x15, 12 last week. Going up to 50 seemed like a big difference
Rope pressdowns
June 3: lower
RDL:
335x10
Leg ext:
245x12, 10
Back ext:
225x10, 9
Leg press:
6p x15, 13
June 4: basketball
June 5: upper
BW 192
DB chest press:
100x9, 8
Weighted Chin-ups:
35x9, 8
SM Incline press:
185x8, 7
Cable row:
200x9, 8
Seated db curl:
35x11, 10
Db tri rollbacks:
40x10, 9
Facepulls
June 6: lower
Bulgarian SS:
75s x10, 8
Seated leg curl:
245x12, 9
Hack squat:
3p +10x20, 15
Single leg hip thrust:
2p x10, 8
Adductor
Cable crunches
Stairclimber
June 7: zone 2
June 8: 30 min interval run
June 9: upper
Machine chest press:
190x9, 8
Lever row:
2.75p x10, 9
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preache curl:
3p x10, 9
Cuffed lateral raise:
45x15, 13
Overhead rope tri extension
June 10: lower
RDL:
345x10
Leg ext:
245x12, 10
Back ext:
225x10, 9
Leg press;
6p x16, 13
Hanging leg raises
20, 15
Stairs
June 11: z2 cardio
June 12: upper
BW 191
Db chest press:
100x10, 8
Pleasantly surprised to get 100s for 10 here despite BW at a low
Weighted chin-ups:
35x10, 8
Incline SM press:
185x8, 7
Cable row:
200x9, 8
Cable curls
Single arm push downs
RDF
June 13: lower
Bulgarian SS:
75s x10, 8
Seated leg curl:
245x11, 8
Hack squat:
3p+15x 16, 14
Single leg hip thrust:
2p x10, 8
Adductor
Weighted decline sit-up
Stairs
June 14: zone 2
June 15: upper
Lifting a day earlier than usual today and tomorrow since we will be traveling on Tuesday.
Machine chest press:
190x9, 8
Lever row:
2.75p x10, 9
Machine shoulder press:
190x9, 8
Single arm pull-down
180x9, 8
Preacher curl
3p x10, 9
Cuffed lateral raise
50x12, 10
Rope pressdowns
June 16: lower
No RDLs today. Short on time, CNS could use a break anyway.
Prone leg curl:
120x11, 9
Leg press:
6p x16, 13
Back ext:
225x10, 9
Leg ext:
245x12, 9
Cable crunches
June 18: interval run
June 19: upper
Db chest press:
100x9, 7
Wide grip pull-ups
12, 10
Incline SM press
185x8, 7
Chest supported machine row
200x12, 10
Seated db curl:
30x13, 12
Overhead tri ext machine
Lateral raise machine
Back in VA at a different gym so the machine numbers were different than usual
June 20: lower
Bulgarian SS:
75s x10, 9
Seated leg curl (different machine)
200x12,10
Hack squat:
3.5p x16, 12
Single leg hip thrust:
2.5p x8, 7
Adductor
Machine crunch
Stairs
June 22: interval run
June 23: upper
At the beach on vacation so different machines, but basically did the usual two sets to failure on each
Machine chest press
Chest supported HS row
Machine shoulder press
Single arm pull-down
Preacher curl
Rope pressdowns
Cable lateral raise
June 24: lower
DB RDL: 150s x14
leg extensions
Back ext
Leg press
Stairs
Did DBs instead of BB bc I couldn’t get a rack. Two sets to failure on everything else but different machines than usual
June 25: interval run
June 26:upper
Db chest press
Chin-ups
Incline HS press
Cable row
Db curls
Single arm push down
Facepulls
June 27: lower
Bulgarian SS
Leg curl
Hack squat
Hip thrust
Adductor
Last day at the beach
June 28: interval run
June 30: upper
Machine chest press
Chest supported row
HS shoulder press
Single arm pull-down
Preacher curl
Pressdowns
Lateral raise
At a different gym still so won’t bother logging machine weights. Fly back home Wednesday
July 1: lower
DB RDL: 125s x20
Leg extension
Back ext
Leg press
Hanging leg raises
Back from vacation finally and back to my usual gym
July 3: upper
Db chest press:
100x10, 8
Weighted chin-ups:
35x9, 8
Incline SM press:
185x8, 7
Cable row:
190x10, 8
Seated db curl
35x12, 9
Single arm pushdowns
Facepulls
July 4: lower
Was 192-193 before we left for our trip. After two weeks visiting family and vacation at the beach was 195 this morning. So gained a few lbs but not too bad. Back to a deficit for another month or two
Bulgarian SS:
80s x10 (PR), 8
Seated leg curl:
245x11, 9
Hack squat:
3.5p x15, 12
Hip thrust;
5p x10, 8
Adductor
Cable crunch
Hanging leg raise
Progress pic from right before we left for the beach a week or two ago. BW around 192
July 5: zone 2
July 6: upper
Back to my gym
Machine chest press:
190x10, 8
Lever row:
2.75p x10, 8
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x11, 9
Cuffed cable lateral raise:
45x15, 13
Rope pressdowns
July 7: lower
RDL:
315x12
Leg ext:
245x12, 10
Back ext:
215x12, 10
Leg press:
6p x18, 15
Weighted decline sit-up
Stairs
July 8: zone 2
July 9: basketball
July 10: upper
Had to lift from my garage gym bc my daughter was home. Prob will have to the next few Thursdays until school starts again
Bench press;
195x12, 10
Chin-ups:
15, 12
High incline BB press:
135x12, 10
Plate loaded cable row:
140x12, 10
Cable curl
Cable skullcrushers
Band pullaparts
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