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
April 16: basketball
April 17: upper
Db chest press:
100x10, 7
Weighted chin-ups:
50x6, 5
Incline SM press:
185x8, 7
Cable row:
190x10, 8
Seated db curl:
35x12, 10
Single arm pressdowns
RDF
April 18: lower
Bulgarian SS:
80s x8, 7
Seated leg curl:
245x12, 9
Hack squat:
3p +5 x17, 14
Single leg hip thrust:
1.75p x10, 8
Adductor
Stairclimber
April 19: interval run
Got sick with a stomach bug Easter morning, probably norovirus. Was pretty terrible, lost like 5lbs and could barely eat anything. Took off yesterday, got back in the gym today but was obviously still pretty weak so I lowered the weight on everything around 20% and did a light session. Going to eat at maintenance for a couple days to stabilize my weight and then go back to a deficit
April 22: upper
Machine chest press
Cable row
Machine shoulder press
SA pull-down
Preacher curl
Rope pressdowns
Cuffed cable lateral raise
April 23: lower
Stomach is still messed up. Don’t have my usual appetite and everything I eat goes right through me. Probably won’t be back to normal til next week. Really light leg session with very low RPE, just trying to get some blood flow.
Prone leg curl
Leg ext
Back ext
Leg press
Abductions
Stomach and appetite were finally back to normal yesterday. Last two days went a little harder in the gym but still not back to my usual weights until next week.
April 24: zone 2
April 25:
Db chest press
Weighted chin-ups
Incline SM press
Machine row
Seated db curls
Tate press
April 26: lower
Bulgarian SS
Seated leg curl
Hack squat
Hip thrust
Adductor
Gave gained back mist the weight I lost when I was sick and most my strength. Was around 196-197 and lost like 5 lbs from the stomach bug. Was 195.4 this morning. Going to back to a calorie deficit now and back to the normal routine.
April 27: zone 2
April 28: upper
Machine chest press
200x7
190x8
Lever row:
3p x8
2.5p x10
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 8
Cuffed cable lateral raise:
45x15, 13
Rope pressdowns
April 29: lower
RDL:
350x8
Leg ext:
245x12, 10
Back ext:
205x12, 10
Leg press:
6p x15, 12
Cable crunch
Stairclimber
April 30 interval run
May 1: upper
BW 193. Weight back down to where it was when I got sick and felt it today, especially on the presses.
Db chest press:
100x8,7
Weighted chin-ups:
25x10, 8
Incline SM press:
185x7, 6
Cable row:
190x10, 8
Seated db curl:
35x12, 10
Single arm push downs
Facepulls
yeah, presses are always the first thing to go for me when I drop some weight.
pulls and legs seem to stay pretty much the same. not sure why?
Not sure. I do wonder if I would still be able to press the 100s for 10 if I got down to 193 more naturally and didn’t get sick. But won’t ever know. Just need to priortize continuing to get leaner and not worry too much about what weight I’m doing.
May 2: lower
Bulgarian SS:
70x10, 8
Seated leg curl:
245x10, 8
Hack squat:
3p +5 x20, 15
Single leg hip thrust:
1.75p x10, 8
Adductor
Stairs
Zone 2 cardio both days over the weekend. Despite eating my usual stuff and getting in a ton of steps over the weekend, I went from 193 Saturday to 197 Sunday morning after a big high carb and sodium dinner (went out for sushi). I was at 196 this morning so maybe my weight has stabilized back to where I was before I hit sick and it just took longer than expected. Since i was a few lbs heavier I stuck with my normal weights instead of lowering them. Got my usual reps on both presses but they were all RPE 10 so I should maybe lower them moving forward
Machine chest press:
200x8, 7
Lever row:
2.75p x10, 9
Machine shoulder press:
200x8, 6
Single arm pull-down:
180x10, 8
Preacher curl:
3p x10, 8
Rope pressdowns
Cuffed lateral raise
BW: 193, still ping ponging more than usual
May 6: lower
RDL:
350x10
Leg ext:
245x12, 10
Back ext:
215x10, 8
Leg press
6p x16, 12
Weighted decline sit-ups
Stairs
May 7: basketball
May 8: upper
BW 193
Db chest press:
100x9, 8
One more rep each set than last week at the same BW, I’ll take it
Weighted chin-ups;
30x 10, 8
Incline SM press:
185x8, 7
Cable row:
190x10, 8
Seated db curl:
40x9, 8
Tate press:
45x11, 10
RDF
May 9: lower
Bulgarian SS:
75s x8, 7
Seated leg curl:
245x11, 9
Hack squat:
3p +10x 18, 15
Single leg hop thrust:
2p x8, 7
Adductor
Stairs
May 10: zone 2
May 11: interval run
May 12: upper
Machine chest press:
200x7
190x8
Lever row:
3p x8
2.5p x10
Machine shoulder press:
190x9, 7
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 8
Cuffed lateral raise
45x15, 10
Rope pressdowns
Won’t lift tomorrow and not sure yet what days I will be lifting this week. If I do it will be at a different gym. Flying back east for my wife’s graduation for a doctorate in nursing
May 14: lower
At another gym so won’t bother logging the machine numbers. Also didn’t have straps for RDLs so tried DBs but grip was still a limiting factor
DB RDL:
125x12, 10
Since grip gave out before hams did one hard set of leg curls after
Leg ext:
2 sets to failure
Back ext:
Couldn’t setup a BB so did 100lb DB 2 sets to failure
Leg press:
6p 2 sets to failure
May 15: upper
Db chest press:
95x11, 9
Pulldowns
Incline SM press
185x8, 7
chest supported rows
Seated db curl
Machine tricep ext
Facepulls
May 18: lower
Bulgarian SS
Seated leg curl
Hack squat
Hip thrust
Adductor
May 19: upper
Machine chest press
Chest supported row
HS shoulder press
Lat pull-down
Preache curl
Rope pressdowns
Lateral raise
Traveling today. Back to my usual gym and logging numbers tomorrow. Need to get diet back on track. It was not a great week diet wise
May 21: lower
Kinda rough workout. Think I’m still tired from traveling and maybe jet lag, woke up at 5am and couldn’t go back to sleep
RDL:
315x10
Leg ext:
245x12, 10
Back ext
205x12, 10
Leg press:
6p x15, 12
May 22: upper
BW 196. Gained a few lbs from the trip. At this point won’t be 185 by June 20, but hopefully 190 or lighter. Will prob continue the cut after vacation through July.
Db chest press:
100x10, 7
Weighted chin-ups:
30x9, 8
Incline SM press:
185x8,7
Cable row:
195x9, 8
Seated db curl:
35x12, 10
Db tri rollbacks:
35x12, 9
RDF
May 23: zone 2
May 24: lower
Bulgarian SS:
60s x13, 10
Kinda like going a little lighter on these but doing more reps
Seated leg curl:
245x12, 9
Hack squat:
3p +10x 16, 13
Hip thrust:
5.5p x8
5p x10
Adductor
150x12, 10
May 25: interval run
May 26: upper
Machine chest press:
190x9, 8
Lever row:
2.5p x12, 10
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 9
Cuffed lateral raise:
45x15, 12
Rope pressdowns
May 27: lower
RDL:
325x11
Leg ext:
245x12, 10
Back ext:
215x12, 10
Leg press:
6p x16, 14
Weighted decline sit-ups
Stairclimber
May 28: zone 2
May 29: upper
BW 193
Db chest press:
100x9, 8
Weighted chin-ups:
30x10, 8
Incline SM press:
185x8, 7
Cable row:
195x10, 9
Seated db curls:
35x12, 10
Single arm push downs
RDF
