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.
Dec 2: upper
A couple more reps than usual on most exercises today, putting those extra calories to use.
Machine chest press:
180x12, 9
Chest supported HS row:
3p +5 x12, 10
Machine shoulder press:
170x11, 9
Single arm pull-down (cable)
150x12, 10
Preacher curl:
3p x10, 8
Rope pressdowns
Cable lateral raise
Dec 3: lower
RDL:
335x12, 8
Leg press:
6p x13, 10
Back ext:
100x18, 15
Unilateral leg ext:
1.5p x13, 10
Calf raises
Dec 5: upper
Db chest press:
100x10, 8
Wide grip pull-down:
180x11, 9
Plate loaded HS incline press:
2p x11, 9
Machine row:
180x10, 9
Tate press:
45x12, 10
Incline db curl:
30x12, 10
Facepulls
Dec 7: lower
Hack squat:
3.5p x12, 10
Prone leg curl:
120x12, 10
Bulgarian SM SS:
185x8, 6
Abductor/adductor
Someone was on hip thrust and didn’t have time to wait so skipped it
Dec 8: short run
Dec 9: upper
Machine chest press:
185x10, 8
Chest supported HS row:
3p +10 x10, 9
Machine shoulder press:
170x12, 9
Single arm pull-down:
160x10, 9
Preacher curl:
2.5p x14, 11
Overhead rope tri ext
Machine lateral raise
Dec 10: lower
RDL:
345x10, 8
Leg press:
6p x12, 10
Back ext:
105x15, 12
Leg ext:
245x12, 10
Dec 12: upper
Db chest press:
100x10, 8
Close grip pull-down:
190x10, 8
Plate loaded incline:
2p x12, 10
Machine row:
180x11, 9
Crossbody tri ext
Cable RDF
cable curl
Dec 13: lower
Modified a lot of stuff today. Lowered the weight a lot on hack squat because my left knee was irritated at heavier weight. Did Bulgarian SS with DBs bc someone was using SM. Tried a kickback machine instead of hip thrusts
Hack squat:
2px20, 18
Seated leg curl:
245x10, 8
Db Bulgarian SS:
50s x12, 10
Kickback machine:
100x14, 12
Abductor/adductor
Dec 17; upper
Didn’t lift yesterday bc I got sick Sunday night and barely slept.
Machine chest press:
185x10, 8
HS chest supported row:
3p +10 x10, 8
Machine shoulder press:
175x12, 9
Single arm pull-down:
160x10, 8
Preacher curl:
2.5p x13, 11
Rope pressdowns
Machine lateral raise
Dec 18: lower
RDL:
350x10, 8
Leg press:
6p x12, 10
Back ext:
125x13, 11
Leg ext:
245x12, 10
Dec 20: upper
Db chest press:
100x10, 8
Lat pull-down:
180x11, 9
HS incline press:
2p +5x 10, 8
Machine row:
180c10, 8
Crossbody tri ext
RDF
cable curl
Dec21: lower
Hack squat:
2.5p x20, 16
Seated leg curl:
220x12, 10
Bulgarian DB SS:
55x12, 10
Glute kickback:
110x12, 10
Abductor/adductor
Dec 23: upper
Machine chest press:
190x10, 8
HS chest supported row:
3p +15 x10, 8
Machine shoulder press:
180x10, 8
Single arm pull-down;
165x10, 8
Preacher curl:
2.5p x12, 10
Rope pressdowns
Cable lateral raise
Dec 24: lower
RDL:
355x8,6
Leg press:
6p x12, 10
Back ext:
125x15, 12
Leg ext:
245x13, 10
Dec 26: upper
Db chest press:
100x11, 8
Lat pull-down wide grip
180x11, 9
High incline SM press:
175x9, 8
Machine row:
180x12, 10
Tate press:
45x12, 10
Incline db curl:
30x12, 10
Facepulls
Dec 27: lower
Hack squat:
2.75p x18, 14
Seated leg curl:
230x12, 10
Bulgarian Db SS:
60s x10, 8
Glute kickback machine:
120x12, 10
Abductor/adductor
Dec 30: upper
Machine chest press:
195x9, 7
HS chest supported row:
3p +20 x10, 8
Machine shoulder press:
185x9, 8
Single arm pull-down:
170x9, 8
Preacher curl:
2.5p x12, 10
Rope pressdowns
Cable lateral raise
Dec31: lower
RDL:
355x10, 7
Leg press:
6p x15, 10
Back ext:
135x14, 12
Leg ext:
245x14, 11
Jan 1: upper
Normally take off today but went on short rest bc I won’t be able to go tomorrow.
Db chest press:
100x11, 9
Wide grip pull downs
180x10, 9
Plate loaded incline press
2p +10 x10, 8
Plate loaded HS low row:
2.5p x12, 10
Reverse grip single arm pressdowns
Single arm cable curls
Jan 3: lower
Hack squat:
3p x22, 16
Moved my feet up a couple inches. Felt better on my knees and also made it easier so I did more reps than usual
Seated leg curl:
235x12, 9
Bulgarian db SS:
65x10, 9
Hip thrust :
5p x10, 8
Abductor/adductor
Jan 5: upper
Machine chest press:
195x9, 7
HS chest supported row:
3.5p x9, 8
Machine shoulder press:
185x10, 8
Single arm pull-down:
170x9, 8
Preacher curl:
2.5p x12, 10
Pressdowns
Cable lateral raise
Jan 7: lower
RDL:
365x8, 6
Leg press:
6.5p x12, 10
Back ext:
135x15, 12
Leg ext:
245x14, 10
Jan 8: upper
Db chest press:
100x11, 8
Wide grip pull-down:
180x10, 9
HS incline press:
2p +15 x10, 8
Plate loaded HS low row:
3p x10, 9
Tate press:
50x9, 8
Incline db curl:
35x10, 8
Facepulls
Jan 10: lower
Hack squat:
3.5p x16, 13
Seated leg curl:
240x12, 9
Bulgarian DB SS:
70s x10, 8
Hip thrust;
5p x10, 8
Abductor/adductor
Jan 13: upper
Machine chest press:
195x9, 7
HS chest supported row:
3.5p x10, 8
Machine shoulder press:
190x8, 7
Single arm pull down:
170x 9, 8
Preacher curl:
2.75p x12, 9
Rope pressdowns
Cable lateral raise
