Beeschnuts Strength Training Log

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

Congrats!

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

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