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.
Sept 13: lower
Hack squat (feet low on the platform):
2.5p x16, 14
Seated leg curl:
245x10, 8
Bulgarian SM SS:
145x 11, 10
Plate loaded hip thrust:
3.5p x13, 10
Abductor/ adductor
Stairclimber
Sept 14: zone 2
Sept 15: interval run
Sept 16: upper
Machine chest press:
180x10, 8
Cable row:
200x10, 8
Machine shoulder press:
155x10, 9
Single arm pull-down (cable instead of machine)
160x8
150x9
Preacher curl
3p x10, 8
Rope pressdowns
cable lateral raise
Sept 17: lower
RDL:
315x12, 9
Leg press:
5p x20, 15
Back ext:
60x20, 16
Leg ext:
245x10, 8 (max weight for this leg ext)
Calf raises
Stairclimber
Sept 17: lower
RDL:
315x12, 9
Leg press:
5p x20, 15
Back ext:
60x20, 16
Leg ext:
245x10, 8 (max weight for this leg ext)
Calf raises
Stairclimber
Sept 19: upper
Db chest press:
100x10, 8
Wide grip pull-down:
175x12, 9
High incline SM press:
165x10, 9
Chest supported machine row:
165x10, 9
Crossbody tri ext
Cable curls
Cable RDF
Sept 20: lower
Hack squat (low stance):
2.75p x15, 12
Seated leg curl:
245x12, 9
I’ve maxed out this machine. Not sure what I will do next. Could just try to add reps or add weight with a small plate. Or could switch to the laying leg curl or standing unilateral. This has been one of my favorite exercises
Bulgarian SM SS:
145x12, 10
Plate loaded hip thrust:
3.5p x13, 10
Abductor/adductor
Stairclimber
Usual cardio over the weekend.
Sept 23: upper
Machine chest press:
180x10, 8
Cable row:
200x10, 8
Machine shoulder press:
155x11, 10
Single arm pull-down:
175x12, 10
Preacher curl:
3p x10, 9
Rope pressdowns
Cable lateral raise
Sept 24: lower
RDL:
325x10, 8
Leg press:
5.5p x15, 12
Back ext:
70x16, 15
Leg ext:
245x11, 9
Calf raises
Stairclimber
Sept 25: zone 2
Sept 26: upper
Db chest press:
100x10, 8
Still getting 10 at 100 but they are getting harder as I’m dropping weight
Wide grip Lat pull-down:
180x10, 8
High incline SM press:
165x10, 9
Chest supported machine row:
165x10, 9
Tate press:
40x12, 10
Incline db curl:
30x10, 9
Facepulls
Sept 27: lower
Hack squat, low stance:
3px12, 10
Seated leg curl
245x11, 9
Bulgarian SM SS:
155x10, 8
Plate loaded hip thrust;
4p x12, 10
Abductor/adductor
Stairclimber
Usual cardio over the weekend
Sept 30: upper
Machine chest press:
180x-10, 8
Cable row:
200x10, 8
Machine shoulder press:
155x12, 10
Single arm pull-down:
180x12, 10
Preacher curl:
3p x10, 8
Rope pressdowns
Machine lateral raise
Oct 1: lower
Rough workout. Schedule was thrown off and didn’t eat enough before working out. That and the preworkout made me nauseous.
RDL:
325x10, 8
Leg press:
5.5p x14, 11
Back ext:
75x16, 14
Leg ext:
245x11, 9
Calf raises
Oct 2: zone 2
Oct 3: upper
Db chest press:
100x10, 8
Lat pull-down, medium mag grip:
190x10, 8
High incline SM press:
165x12, 10
Chest supported machine row:
165x12, 10
Crossbody tri ext
Cable RDF
cable curl
Oct 4: lower
Hack squat, low stance:
3p x15, 12
Seated leg curl:
245x11, 8
Bulgarian SM SS:
155x10, 8
Plate loaded hip thrust;
4p x12, 10
Abductor/adductor
Stairclimber
Usual cardio over the weekend. Had to lift in my garage gym today and tomorrow since my daughter is on fall break. Did 2 work sets on each exercise.
Oct 7: upper
Bench press: 205x12, 10
Cable row
Db shoulder press
SA pull-down
Rope pressdowns
Facepulls
Cable curls
Lateral raise
Home gym again, kept the RDLS and back ext from the normal routine but had to sub SSB squat and disbuds squat for the leg press and leg ext.
Oct 8: lower
RDL:
325x10, 8
Back ext:
77x15, 15
SSB squat
Spanish squat
Oct 11: upper
Db chest press:
100x10, 8
Mag grip pull-down:
190x10, 8
High incline SM press:
170x12, 10
Chest supported machine row:
170x12, 10
Tate press:
40x12, 10
Incline db curl:
30x12, 10
Facepulls
Oct 12: lower
Hack squat, low stance:
3p +5 x15, 12
Seated leg curl
245x12, 10
Bulgarian SM SS:
160x10, 8
Plate loaded hip thrust:
4p +10 x12, 10
Abductor/adductor
Stairclimber
Oct 13: interval run
Oct 14: upper
Machine chest press:
180x10, 8
Plate loaded HS row (did these instead of cable rows)
2.5p x12, 10
Machine shoulder press:
160x11, 10
Single arm pull-down:
185x12, 10
Preacher curl:
3p x9, 8
Pressdowns
Lateral raise
Oct 15: lower
RDL:
325x10, 8
Leg press:
5.5p x15, 11
Back ext:
80x18, 15
Leg ext:
245x12, 10
Calf raises
Stairclimber
Oct 16: zone 2
Oct 17: upper
Db chest press:
100x10, 8
Pulldowns, mag grip super wide:
180x10, 8
High incline SM press:
175x10, 9
Chest supported machine row:
175x10, 8
Tate press;
40x12, 11
Incline db curl:
35x10, 8
Facepulls
Oct 18: lower
Hack squat:
3p +10x15, 12
Seated leg curl:
245x11, 9
Bulgarian SM SS:
165x10, 8
Plate loaded hip thrust;
4.5p x 10, 10
Abductor/adductor
Stairclimber
Usual weekend cardio
Oct 21: upper
Machine chest press:
180x10, 8
Plate loaded HS row:
2.75p x10, 8
Machine shoulder press:
160x12, 10
Single arm pull-down:
190x12, 10
Preacher curl:
3p x10, 8
Rope pressdowns
Lateral raise
Oct 22: lower
RDL:
325x10, 8
Leg press:
6p x12, 10
Back ext:
90x15, 13
Leg ext:
245x12, 10
Calf raises
Stairclimber
Oct 23: zone 2
Oct 24: upper
Db chest press:
100x9, 7
Lost a rep each set here. Woke up with a sore throat this morning. So likely bc I’m getting sick or from dropping weight.
Wide grip Lat Pulldowns:
180x10, 9
High incline SM press:
175x10, 9
Chest supported machine row:
175x10, 9
Crossbody tri ext
RDF
incline cable curls
