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.
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
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
