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.
Oct 25: lower
Hack squat:
3p +15 x15, 12
Prone leg curl:
100x15, 12
Was able to max out the seated leg curl but this one is much harder and using half the weight
Bulgarian SM SS:
170x10, 8
Plate loaded hip thrust:
4.5p x12, 10
Abductor/adductor
Stairclimber
Oct 28: upper
Pretty hard workout between having a cold and not sleeping well. Was def winded more than usual after hard sets
Machine chest press:
180x10, 8
Plate loaded HS row, unilateral:
2.75p x12, 10
Machine shoulder press:
165x 10, 9
Single arm pull-down machine:
195x12, 10
Preacher curl
Rope pressdowns
Cable lateral raise
Oct 29: lower
RDL:
325x12, 8
Leg press:
6p x12, 10
Back ext:
100x15, 12
Leg ext
245x13, 10
Calf raises
Stairclimber
Oct 31: upper
Db chest press:
100x10, 7
Wide grip Pulldowns:
180x10, 9
High incline SM press:
175x11, 9
Chest supported machine row:
175x10, 9
Incline db curl:
30x11, 10
Tate press:
40x14, 12
Facepulls
Under 200lbs for the first time in like 8 years this morning. BW 199
Nov 2: lower
Hack squat:
3.5p x13, 10
Prone leg curl:
110x12, 10
Bulgarian SM SS:
175x8, 6
Plate loaded hip thrust:
5p x10, 9
Abductor/adductor
Stairclimber
Nov 3: interval run
Nov 4: upper
Machine chest press:
180x11, 8
Unilateral HS row:
3p x11, 9
Machine shoulder press:
165x11, 9
Single arm pull-down (cable instead of machine)
150x10, 9
Preacher curl:
3p x10, 8
Rope pressdowns
Cable lateral raise
Nov 5: lower
RDL;
335x10, 8
Leg press:
6p x12, 10
Back ext:
100x16, 14
Leg ext:
245x12, 10
Stairclimber
Thanks rich, it’s taken a bit longer than expected but I think that’s also why I have been able to maintain strength and muscle mass for the most part. Will prob cut a few more weeks and then eat at a small surplus for the winter with the plan on getting leaner next spring/summer
Nov 7: upper
Rough one today, everything felt heavy. Sleep wasn’t too bad last night but only slept 3-4 hours on election night.
Db chest press:
100x9, 8
Lat pull-down wide grip:
180x10, 9
High incline SM press:
175x10, 8
Chest supported machine row:
175x10, 9
Crossbody tri ext
Incline cable curls
RDF
Nov 8: lower
Hack squat:
3.75p x12, 9
Prone leg curl:
115x-12, 10
Bulgarian SM SS:
175x9, 6
Hip thrust:
5p x10, 8
Abductor/adductor
Stairclimber
Usual weekend cardio
Nov 11: upper
Machine chest press:
180x11, 8
Unilateral HS row:
3p x12, 10
Machine shoulder press:
165x12, 10
Single arm pull-down (cable):
140x11, 9
Preacher curl
Rope pressdowns
Machine lateral raise
Nov 12: lower
RDL:
335x10, 8
Leg press:
6p x13, 10
Back ext:
100x15, 12
Leg ext:
245x12, 9
Calf raises
Nov 13: zone 2
Nov 14: upper
Db chest press:
100x10, 8
Wide grip Pulldowns:
180x11, 10
High incline SM press;
175x10, 9
Chest supported machine row:
175x11, 9
Tate press:
45x11, 10
Incline db curl:
30x12, 10
Facepulls
Thanks rich, it’s taken a bit longer than expected but I think that’s also why I have been able to maintain strength and muscle mass for the most part. Will prob cut a few more weeks and then eat at a small surplus for the winter with the plan on getting leaner next spring/summer
Sounds like a solid plan.
Congrats on the weight loss!
Thanks FW!
Nov 15: lower
Hack squat:
4p x9, 3p x13
4p felt a little too heavy and not great on the knees
Prone leg curl:
120x12, 10
Bulgarian SM SS:
175x10, 8
Hip thrust:
5p x10, 9
Abductor/adductor
Stairclimber
Usual weekend cardio
Nov 18: upper
Machine chest press:
180x11, 9
Unilateral HS row:
3p +5 x10, 9
Machine shoulder press:
170x10, 9
Single arm pull-down (cable)
140x12, 10
Preacher curl:
3p x10, 8
Rope pressdowns
Cable lateral raise
Nov 19: lower
RDL:
335x10, 8
Leg press:
6p x13, 10
Back ext:
100x16, 13
Plate loaded unilateral leg ext:
1.5p x12, 10
Calf raises
Stairclimber
Nov 20: zone 2
Nov 21: upper
Db chest press:
100x10, 8
Wide grip pull-down:
180x10, 9
High incline SM press:
175x10, 8
Chest supported machine row:
175x12, 10
Tate press:
45x11, 10
Db incline curl:
30x12, 10
Facepulls
Nov 22: lower
Hack squat:
4px 10, 9
Prone leg curl:
125x10, 8
Was only 5 more lbs than last week on leg curl but felt way harder
Bulgarian SM SS:
180x10, 8
Hip thrust:
5p x10, 8
Abductor/adductor
Stairclimber
Ending my cut today. Down around 18lbs over the past few months, from 215 to 197. Will eat at maintenance for a week or two and then a small surplus for a few months and get up to 203-205. Want to get leaner next spring/summer and down to 185 or so
Working out from home for a couple days with my daughter off for thanksgiving break.
Nov 25: upper
Bench press
Cable row
Db shoulder press
SA pull-down
Rope pressdowns
Curls
Lateral raise
Nov 26: lower
RDL
db split squat
Back ext
Spanish squat
Nov 28: upper
Db chest press:
100x10, 8
Lat pull-down wide grip:
180x10, 8
High incline SM press:
175x10, 8
Chest supported machine row:
180x10, 9
Cross body tri ext
Cable incline curl
Cable RDF
Nov 29: lower
Hack squat:
3.5p x12, 10
Prone leg curl:
120x12, 9
Bulgarian SM SS:
185x8, 6
Hip thrust
5p x10, 8
Abductor/adductor
