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
Mar 3: lower
SLDL:
385x8, 5
Leg press:
6p x15, 12
45 degree back ext:
195x10, 8
Leg ext:
245x13, 10
Mar 4: zone 2
Mar 5: basketball
Mar 6: upper
Db chest press:
100x10, 8
Lat pull-down:
190x9, 8
SM incline press:
185x8,7
Machine row:
190x10, 8
Tate press:
45x12, 10
Incline db curl:
35x10, 8
Facepulls
Mar 7: lower
Hack squat:
2.5p x20,18
Seated leg curl:
245x11, 9
Bulgarian SS:
110x12, 10 (single db w/hand support again)
Single leg hip thrust:
90x12, 10
Didn’t feel like loading up 10 plates so did single leg
Adductor machine
Mar 8: interval run
Mar 9: zone 2
Mar 10: upper
Machine chest press:
200x8, 7
Lever row:
3p x10, 8
Machine shoulder press:
200x8, 7
Single arm pull-down:
180x9, 8
Preacher curl:
3p +10x 10, 8
Cuffed lateral raise:
35x15, 12
Rope pressdowns
Mar 11: lower
SLDL:
385x8, 6
Leg press:
6px 17, 12
Back ext:
195x10, 9
Leg ext;
245x12, 10
Mar 12: zone 2
Mar 13: upper
Db chest press:
100x10, 8
Lat pull-down:
190x10, 9
Incline SM press:
185x8, 7
Machine row:
195x9, 8
Single arm push downs
Cable RDF
cable curls
Mar 14: lower
Hack squat:
2.75p x20, 17
Seated leg curl:
245x12, 9
Bulgarian SS:
120x10, 8 (single db with hand support)
Hip thrust:
5.5p x10, 8
Adductor
Mar 15: zone 2
Mar 16: interval run
Mar 17: upper
Machine chest press:
200x8, 7
Lever row:
3p x10, 8
Machine shoulder press:
200x8, 7
Single arm pull-down:
180x9, 8
Preacher curl:
3p +10x 10, 8
Cuffed lateral raise;
40x15, 13
V bar pressdowns
Mar 18: lower
No SLDL today, lower back is fine but just feels a little tired/achy lately so giving it some rest
Prone leg curl:
120x12, 10
Leg ext
245x13, 11
Leg press:
6p x15, 13
Back ext:
195x12, 10
Couple more reps than last week but likely bc I didn’t do SLDL
Abductor
Stairclimber
Mar 19: bball
Mar 20: upper
Db chest press:
100x 10, 8 Both 1 RIR
Weighted chin-ups:
+25 x10, 8
Plate loaded incline press:
2.5p x8, 7
Machine row:
195x10, 8
Single arm push downs
RDF
cable curls
Mar 21: lower
Bulgarian SS (single DB):
120x12, 10
Prob going back to two DBs since they only go up to 120
Seated leg curl:
245x12, 9
Hack squat:
3p x17, 14
Single leg hip thrust:
110x10, 9
Adductor:
150x12, 10
Mar 22: interval run
Mar 23: zone 2
Mar 24: upper
Machine chest press:
200x8, 7
Chest supported lever row:
2.5p x13, 11
Machine shoulder press:
200x8, 7
Single arm pull-down:
180x9, 8
Preacher curl:
3p +10x 10, 7
Cuffed cable lateral raise:
45x12, 10
V bar pressdowns
Mar 25: lower
Went back to RDL and reset on the weight
RDL:
315x10, 8
Leg ext:
245x13, 10
Back ext:
205x10, 8
Leg press:
6p x15, 12
Abductions
Stairclimber
Mar 26: basketball
Mar 27: upper
Db chest press:
100x10, 8
Holding steady despite being back under 200 lbs BW
Weighted chin-ups:
+30x10, 8
Incline SM press:
185x8, 7
Machine row:
200x8, 7
Incline db curl:
35x10, 8
Tate press:
45x12, 10
Facepulls
May 29: lower
Bulgarian SS
75s x10, 8
Back to two DBs, was really hard
Seated leg curl:
245x12, 9
Hack squat:
3p x16, 13
SL hip thrust:
1.5p x8, 8
Adductor
Mar 30: zone 2
Mar 31: upper
Machine chest press
200x8, 7
Chest supported lever row:
2.75p x10, 8
Machine shoulder press:
200x9, 7
Single arm pull-down:
180x10, 8
Preacher curl:
3p +10x9
3p x9
Cuffed lateral raise:
45x15, 11
Rope pressdowns
April 1: lower
RDL:
325x12
No backoff set today and prob not going to do one going forward since this is my most taxing lift. Just some warmups and one hard AMRAP
Leg ext:
245x12, 10
Back ext:
205x11, 9
Leg press:
6p x16, 13
Stairclimber
April 3: upper
Db chest press:
100x10, 7
Weighted chin-ups:
+35x9, 7
Incline SM press:
185x8, 7
Machine row:
200x10, 8
SA pushdowns
SA cable curl
RDF
April 4: lower
Bulgarian SS:
80s x8, 6
Seated leg curl:
245x12, 10
Hack squat:
3p x18, 14
Single leg hip thrust:
1.5p x10, 8
Adductor
Stairclimber
April 5: zone 2 cardio
April 6: interval run
April 7: upper
BW 197. Down 8 lbs in 8 weeks and back where I ended my first cut. Want to get down to 185 by June 20th. Able to maintain lifts for the most part so far but feel the RPE creeping up from 9 to a 10 on some lifts
Machine chest press:
200x8, 7
Lever row:
3p x9, 7
Machine shoulder press:
200x8, 7
Single arm pull-down:
190x8, 7
Went up bc I hit 10 @180 last week but these were really hard, might go back to 180
Preacher curl:
3p x10, 8
Cuffed cable lateral raise:
50x 12, 10
Rope pressdowns
April 8: lower
RDL:
335x11
Leg ext:
245x13, 10
Back ext:
205x10, 9
Leg press:
6p x16, 12
Cable crunches
April 9: zone 2
April 10: upper
Db chest press:
100x10, 7
Weighted chin-ups:
45x 7, 6
Incline SM press:
185x8, 7
Machine row:
205x8, 7
Seated db curls:
35x10, 10
Single arm push downs
RDF
April 11: lower
But if a rough workout. Didn’t sleep well and worked out later than usual and was hungry and then nauseous after my first set of hack squats but got through everything.
Bulgarian SS:
80s x8, 7
Seated leg curl:
245x11, 9
Hack squat:
3p x20, 15
Single leg hip thrust:
1.75p x8, 8
Adductor
Cardio over the weekend.
April 14: upper
Machine chest press:
200x8, 7
Lever row:
3p x9, 8
Machine shoulder press:
200x8, 7
Single arm pull-down:
180x9, 8
Preacher curl;
3p x10,8
Cuffed cable lateral raise:
50x11, 10
Tri pressdowns:
150x13, 12
April 15: lower
RDL:
345x10
Leg ext:
245x12, 10
Back ext:
205x12, 10
Leg press:
6p x18, 12
Stairs
