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
Jan 14: lower
Taking a week off from RDLs for recovery purposes. Did prone leg curls instead.
Prone leg curls:
110x12, 11,10
Leg press:
6.5p x13, 11
Back ext:
145x15, 12
Leg ext;
245x13, 10
Seated calf raise
Jan 15: zone 2
Jan 16: upper
DB chest press:
100x11, 8
Lat pull-down:
180x11, 10
HS incline:
2p +20 x8, 7
HS low row:
3p +10 x10, 9
Crossbody tri ext
Incline cable curl
Cable RDF
Jan 17: lower
Hack squat:
3.75p x10
2p x20
Could have done more reps on the first set but had some right knee irritation. Thought I had this figured out by bringing me my feet slightly higher but still seems to happen around 3.5-4p. Might try some more prehab stuff next time before hand.
Seated leg curl:
245x11, 9
Bulgarian SS:
75s x8, 7
Hip thrust: 5p x11, 9
Abductor/adductor
Jan 20: upper
Machine chest press:
195x9,7
HS chest supported row:
3.75p x8, 7
Machine shoulder press:
190x10, 8
Single arm pull-down:
170x10, 8
Preacher curl
2.75p x12, 10
Plate loaded dip press:
3p x10, 9
Cable lateral raise
Jan 21: lower
RDL:
365x8, 6
Leg press:
6.5p x13, 10
Back ext:
165x12, 10
Leg ext:
245x13, 10
Jan 22: zone 2 cardio
Jan 23: upper
Db chest press:
100x11, 8
Lat pull-down:
180x12, 10
Incline SM press:
175x10, 8
Machine row:
185x10, 8
Tate press:
45x11, 10
Incline db curl:
30x12, 10
Facepulls
Jan 25: lower
Terrible workout. Right knee pain once I got to 3p on hack squat and then I couldn’t really do anything quad related. Could feel it on Bulgarians as well. So I just did isometric Spanish squats and then my usual stuff for PC, seated leg curl, hip thrusts, abductor/adductor. Will probably replace hack squat with something else next week
Jan 27: upper
Machine chest press:
195x10, 8
HS chest supported row:
3.75p x9, 8
Machine shoulder press:
195x9, 7
Single arm pull-down:
180x8, 7
Preacher curl:
3p x12, 10
Rope pressdowns
Cable lateral raise
Jan 28: lower
RDL:
365x10, 6
Leg ext:
245x12, 10
Leg press:
5p x18, 15
Back ext:
165x15, 10
Jan 30: upper
Db chest press:
100x11, 9
Lat pull-down wide grip:
190x10, 8
Incline SM press:
185x 9, 8
Chest supported machine row:
185x10, 8
Single arm pressdowns
Single arm cable curl
Facepulls
Jan 31: lower
I’ve come down with a cold the last couple days and sleep was pretty bad so took it easy today.
Plate loaded machine squat:
2p x12
2p x10
Subbed these for hack squats. No knee irritation but also didn’t push intensity much. Might keep them or try SM squats
Seated leg curl:
200x16, 12
Bulgarian SS:
60s x10, 8
Hip thrust:
5p x10, 8
Adductor
Took off yesterday bc my sleep was so bad over the weekend from my cold. Got back in today and everything felt hard.
Feb 4: upper
Machine chest press:
200x8, 6
Chest supported hs row:
3.5x8, 7
Went a little lighter bc I switch to neutral grip instead of overhand
Machine shoulder press:
195x9, 8
Single arm pull-down:
180x8, 7
Preacher curl;
3p x11, 9
Rope pressdowns
Cuffed lateral raise
Feb 5: lower
SLDL:
365x10, 7
Doing these more SLDL style instead of RDL and going all the way to the ground
Leg press:
5p x20, 16
Back ext:
175x12, 10
Leg ext:
245x12, 9
Feb 7: upper
Db chest press:
100x12, 8
Wide pull-down:
190x10, 9
Incline SM press:
185x9, 8
Machine row:
185x10, 9
Single arm push down
Cable curl
RDF
Feb 8: lower
Squat machine:
2p x13, 11
Seated leg curl:
210x15, 10
Bulgarian SS
75s x10, 7
Hip thrust:
5p x10, 8
Abductor/adductor
Starting another cut today. Didn’t plan to until March but already back up to 205 so just gonna get started now. Plan will be to go from 205 to 185 by summer. We go on vacation late June so gives me 4.5 months
Feb 9: interval run
Feb 10: upper
Machine chest press;
200x9, 7
HS chest supported row:
3.75p x10, 8
Machine shoulder press:
195x10, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x12, 9
Rope pressdowns
Machine lateral raise
Feb 11: lower
SLDL:
375x8, 6
Leg press:
5.5p x20, 17
Back ext:
175x12, 10
Leg ext:
245x13, 9
Stairclimber
Feb 12: zone 2
Feb 13: upper
Went up to 110 on DB chest press since I did 100x12 last time. Only got 8, which isn’t terrible but I should prob stick with the 100s since these will only get harder once I start dropping weight
Db chest press:
110x8, 6
Mag grip pull-down:
190x10, 8
SM incline:
185x9, 8
Machine row:
185x10, 9
Tate press:
40x15, 12
Incline db curl:
30x12, 10
Facepulls
Feb 14: lower
Squat machine:
2p +10 x12, 10
Seated leg curl:
220x13, 10
Bulgarian SS:
80s x8, 6
Hip thrust:
5p x10, 8
Abductor/adductor
Stairclimber
Zone 2 cardio over the weekend
Feb 17: upper
Only one week into the cut and stuff felt harder than usual today
Machine chest press:
200x8, 7
HS chest supported row:
4p x8, 7
First time up to 4p, felt kinda sloppy though. Will prob drop the weight or try a new row
Machine shoulder press:
200x8, 7
Single arm pull-down:
180x9, 8
Preacher curl:
3p +10 x10, 8
Rope pressdowns
Cuffed lateral raise
Feb 18: lower
Great workout, more reps or weight on everything.
SLDL:
375x10, 6
Leg press:
6p x15, 12
Back ext:
175x15, 11
Leg ext:
245x14, 10
Stairclimber
Feb 19: basketball
First time playing in like 9 months
Feb 20: upper
Db chest press:
110x8, 6
Super hard, going back to 100s next week
Wide lat pull-down
195x9, 8
Incline SM press:
185x9, 8
Machine row:
190x10, 8
Single arm push downs
RDF
cable curl
Feb 21: lower
Squat machine was being used so went back to hack squat but kept it light and high rep
Hack squat:
2p x23, 18
Seated leg curl:
230x13, 10
Bulgarian SS:
80s x8, 6
Hipthrust:
5.5p x10, 8
Adductor
150x12, 10
Stairclimber
Zone 2 cardio over weekend.
Feb 24: upper
Machine chest press:
200x8, 7
Chest supported lever row:
3p x10, 8
Might swap these for the HS row. Only thing I don’t like is they put a lot of pressure on my abdomen
Machine shoulder press:
205x7
200x7
Thought I lost a rep but first set didn’t realize the 5lb was added
Single arm pull-down:
180x9, 7
Preacher curl:
3p +10x 9, 7
Rope pressdowns
Cuffed lateral raise
Got really sick Monday night. Nausea, body aches, fever etc. took off Tuesday. Wednesday felt better but was really tired. Went in and just did some really light leg press, leg ext, leg curl back ext. started to feel mostly back to normal yesterday and today.
Feb 26: upper
Db chest press:
100x9, 7
Lat pull-down:
180x10, 8
Incline SM press:
185x8, 8
Machine row:
180x10, 8
Crossbody tri ext
Cable curls
RDF
Feb 28: lower
Hack squat:
2p +10 x20, 18
Seated leg curl:
240x12, 10
Bulgarian SS:
100x11, 10
Did these differently. One Db and a hand support instead of two DBs.
Hip thrust:
5.5p x9, 8
Adductor
Mar 1: zone 2 45 min
Mar 2: upper
Lifting a day early bc my daughter has spring break this week.
Machine chest press:
200x8, 7
Lever row:
3p +10 x8, 7
Machine shoulder press:
200x8, 7
Single arm pull-down:
180x9, 8
Preacher curl:
3p +10 x10, 8
Cuffed lateral raise
Rope pressdowns
