Rich's training log

1/13/2025
DL: 135x5, 225x5, 315x5, 365x5
Romanian DL to floor: 225x5, 275x5, 315x5, 365x1

1/14/2025
Pendlay row: 135x5, 225x5x3
Shoulder shrugs: 315x20x3
Seated cable rows: 3 sets
Close grip lat pulldowns: 3 sets

1/15/2025
Machine bench press: 4 sets
Dips (full lockout): BWx55, BWx51x2
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 60x7, 70x3
Hammer curls: 60x7x2, 70x3

1/18/2025
SSB squats (pin 43): 155x5, 245x5, 295x3, 315x5x3, 315x3
Sumo DL: 135x5, 225x5, 275x5, 315x6
Hammer Strength DL, high handle: 90x5, 180x5, 270x5, 360x5x2
SSB good mornings: 155x10, 205x8

1/19/2025
Pendlay row: 135x5, 205x8x4
Shoulder shrugs: 495x10, 675x9
Triset:
- Seated cable rows: 3 sets
- Close grip lat pulldowns: 3 sets
- Shoulder shrugs, no straps (for grip): 315x5x2, 315x4

1/21/2025
Bench press (light): 4 sets
Machine bench press: #10x10, #14x8, #16x8, #18x5x4, #(18+2)x3, #(18+3)x3
Dips (full lockout): BWx35, BWx52x3
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x11x3
Hammer curls: 50x11x2, 50x6

1/22/2025
DL: 135x5, 225x5, 315x5, 355x3x6
Zercher squat: 135x5, 185x8, 185x6
Romanian DL to floor: 225x5, 275x8x2
Hack squat: 90x5

1/24/2025
Pendlay row: 135x5, 185x12, 185x10x3
Shoulder shrugs: 315x20x3
Seated cable rows: 115x30x2
Close grip lat pulldowns: 99x30x2

1/25/2025
Dips (full lockout): BWx5, 45x26x3, BWx57
Machine bench press: #8x40, #11x34
Rope pushdowns: 44x30, 50x34
Cable triceps kickbacks: 17x30, 22x20
DB front raise: 30x30
Hammer curls: 30x10

1/31/2025
Pendlay row: 135x5, 225x8x3
Shoulder shrugs: 495x10, 675x9, 585x20
Seated cable rows: 165x12, 209x10, 231x8
Close grip lat pulldowns: 143x10, 165x8x2

2/1/2025
Machine bench press: #10x10, #14x8, #18x5x4, [#18+20 lb]x3x3
Dips (full lockout): BWx57, BWx55, BWx53x2
Rope pushdowns: 44x20, 50x12, 61x12, 72x8, 77x8, 83x8
Cable triceps kickbacks: 28x8, 33x8x2
DB front raise: 55x8x3
Hammer curls: 55x8x3
Deltoid raise machine: 110x10

2/2/2025
Bike ride: 16.4 miles

Finally warm enough for a ride.

2/3/2025
DL: 135x5, 225x5, 315x5, 365x3x6
Zercher squat: 135x5, 185x8, 205x8, 225x6
Romanian DL to floor: 225x5, 295x8x2
Hack squat: 90x5x2

2/4/2025
Pendlay row: 135x5, 205x10, 205x8, 225x7x3
Shoulder shrugs: 315x20x3
Close grip lat pulldowns: 99x30, 110x25, 99x27
Seated cable rows: 121x30x3
Incline bench sit ups: 45x15x2

2/6/2025
Dips (full lockout): BWx5, BWx50, BWx60, BWx55, BWx52
Machine bench press: #10x10, #10x30x3
Rope pushdowns: 50x30, 50x26, 50x25
Cable triceps kickbacks: 17x25, 11x33, 11x24
DB front raise: 30x20, 20x30x2
Hammer curls: 30x20, 20x30x2
Deltoid raise machine: 70x31x2, 70x26

2/7/2025
SSB squats: 155x5, 245x5, 295x3, 335x1, 355x1x2
Sumo DL: 135x5, 225x5, 315x5x2
Hammer Strength DL, low handle: 180x5, 270x2x3
SSB good mornings: 155x10, 205x5
High incline bench sit ups: BWx15, BWx10

2/8/2025
Pendlay row: 135x5, 225x3x3, 245x1x3
Shoulder shrugs: 405x10, 495x30, 585x30, 675x15, 315x10

2/10/2025
Machine bench press, paused: #8x10, #14x8, #18x3, (#18+5)x3, (#18+15)x3x4
Dips (full lockout): BWx5, BWx61, BWx54, BWx52, BWx51
Rope pushdowns: 38x6, 77x6, 83x6, 88x8, 94x6
Cable triceps kickbacks: 33x6x3
DB front raise: 40x6x3, 50x6
Hammer curls: 40x6x3, 50x6

2/11/2025
DL: 135x5, 225x5, 315x3x2, 365x2
Zercher squat: 135x5, 185x5, 245x3, 245x2x2
Romanian DL to floor: 225x5, 275x5

2/12/2025
Pendlay row: 135x5, 135x20, 135x17x2
Shoulder shrugs: 315x30, 405x30, 405x42
Seated cable rows: 121x30x3
Close grip lat pulldowns: 99x30x3

2/14/2025
Dips (full lockout): BWx5, BWx62, BWx62, BWx57, BWx5
Machine bench press, paused: #8x10, #10x36, #10x30x3
Rope pushdowns: 50x30, 50x27, 50x21, 50x16
Cable triceps kickbacks: 11x32, 11x23, 11x20, 11x23
DB front raise: 20x30x2, 20x35x2
Deltoid raise machine: 70x31x2, 70x29, 70x27

2/15/2025
SSB squats (pin 43): 155x5, 245x5, 295x3, 345x2, 355x1
DL: 135x5, 225x5, 255x3x4
Leg press: 180x20, 180x
High incline bench sit ups: BWx16x2
Wrist roller: 25×1

2/17/2025
Pendlay row: 135x5, 175x3x5
Shoulder shrugs: 495x10, 675x10, 675x20, 315x12
Seated cable rows: 187x6x3
Close grip lat pulldowns: 165x6x3
Hammer curls: 50x6, 60x6, 65x6

2/18/2025
Machine bench press, paused: #8x10, #15x3x5
Dips (full lockout): BWx5, 35x5, 70x3x3
Rope pushdowns: 50x5, 83x6x3
Cable triceps kickbacks: 33x6x3
DB front raise: 40x5, 55x6, 60x6x2
Deltoid raise machine: 80x6, 110x6, 120x6x2

2/19/2025
DL: 135x5, 225x5, 315x1, 365x1, 385x1, 405x1
Zercher squat: 135x5, 225x2, 265x1, 285x1, 305x1
Hammer Strength Hip thrust: BWx5, 25x5, 45x5, 90x5, 135x5

2/21/2025
Pendlay row: 135x5, 225x1, 245x1, 265x1
Shoulder shrugs: 405x10, 495x38, 495x42, 495x45
Seated cable rows: 143x26, 165x22, 165x22
Close grip lat pulldowns: 121x22, 122x20x2
Hammer curls: 40x20x3
Incline bench sit ups: 45x17, 45x13

2/22/2025
Machine bench press, paused: #8x10, #14x5, (#18+20)x2x2
Dips (full lockout): BWx5, BWx62
Rope pushdowns: 61x24, 66x21, 66x20
Cable triceps kickbacks: 17x22x3
DB front raise: 40x21, 40x22, 40x21
Deltoid raise machine: 80x34, 100x21x2
Stair master: short session

2/23/2025
SSB squats (pin 43): 155x5, 245x5, 285x5x5
Sumo DL: 135x5, 225x5, 295x6x2
Hammer Strength DL, low handle: 90x5, 180x5, 230x5x4
Leg press: 180x12, 270x12, 360x12
High incline bench sit ups: BWx17, BWx16, BWx13

2/24/2025
Bike ride: 13.8 miles