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
July 11: lower
Bulgarian SS:
85s x8, 7
Seated leg curl:
245x12, 9
Hack squat:
3.5p x17, 14
Hip thrust:
5p x10, 8
Adductor
Stairs
July 12: zone 2
July 13: upper
Machine chest press:
195x8, 7
Lever row:
2.75p x10, 9
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x10, 8
Preache curl:
3p x10, 8
Cuffed lateral raise:
45x15, 12
Pressdowns
July 14: lower
No RDLs today, tweaked my back at the end of my leg workout on Friday when I was putting a 45 plate back. Seems pretty minor, no real pain, just sore and stiff over the weekend. Can still feel it a little when I bend over to put on socks so decided to be cautious and just did leg curls first instead.
Prone leg curls:
120x10, 8
Leg ext:
245x12, 10
Banded back ext
Leg press:
6p x20, 15
First time getting 20 with 6p per side. Had more energy than usual since I didn’t RDL and took it easy on back ext.
McGill 3
Stairs
July 15: zone 2
July 17: upper
Had to work out from home again
Bench press:
200x11, 9
Chin-ups:
BWx16, 12
High incline Bb press:
145x12, 10
Plate loaded cable row:
160x10, 10
Cable curl
Cable skullcrushers
Band pullaparts
July 18: lower
Bulgarian SS;
85s x8, 6
Seated leg curl:
245x11, 9
Hack squat:
3.5p x15, 12
Adductor
Cable crunch
Stairs
July 19: zone 2
July 20: upper
Machine chest press:
190x9, 8
Lever row:
2.75p x10, 9
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 9
Rope pressdowns:
120x11, 10
Cuffed cable lateral raises:
50x11, 10
July 21: lower
RDL:
315x10
Low back feels fine
Leg ext:
245x12, 11
Back ext:
215x12, 10
Leg press:
6p x17, 15
Hanging knee raise
+20 x15, 12
Stairs
July 22: zone 2
July 23: interval run
July 24: upper
Db chest press:
100x9, 8
Weighted chin-ups:
+35x10, 8
High incline SM press:
185x8, 7
Cable row:
190x10, 8
Seated db curl:
35x12, 10
Single arm push downs
RDF
July 25: lower
Bulgarian SS:
85s x8, 6
Seated leg curl:
245x11, 9
Hack squat:
3.5p x16, 13
Single leg hip thrust:
2p x10, 8
Adductor
Dragon flag core
Stairs
July 26: zone 2
July 27: upper
Machine chest press:
190x9, 8
Lever row:
2.75p x10, 8
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 9
Cuffed cable lateral:
45x15, 13
Rope pressdowns
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 an
Sounds like a solid journey, cool to see you blending poker, training and now taking on CSCS. Those strength goals are within reach and Candito’s program should get you close. Looking forward to seeing those max attempts and how the lean-out phase goes!
July 28: lower
RDL:
325x10
Leg ext:
245x12, 10
Back ext:
225x10, 9
Leg press:
6p x20, 15
Hanging knee raise
22.5x15, 12
Stairs
July 29: zone 2
July 30: interval run
July 31: upper
Db chest press:
100x9, 8
Weighted chin-ups:
45x8, 7
Incline SM press:
185x8, 7
Cable row:
195x9, 8
Incline cb curl:
35x10, 8
Tate press:
45x11, 10
RDF
Aug 1: lower
Bulgarian SS:
85x8, 7
Seated leg curl:
245x12, 10
Hack squat:
3.5p x17, 12
Single leg hip thrust;
2p +10x 9, 8
Adductor
Cable crunch
Stairs
Aug 2: zone 2 cardio, also played pickleball
Aug 3: upper
Machine chest press:
190x9, 8
Lever row:
2.75p x10, 9
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 8
V bar pressdowns:
150x12, 11
Cuffed lateral raise:
50x12, 10
Aug 4th: lower
RDL:
335x10
Leg ext:
245x12, 10
Back ext:
225x10, 9
Leg press:
6.5p x15, 12
Hanging knee raise
22.5 x16, 13
Stairs
Aug 5: pickleball
Aug 6: zone 2
Aug 7: upper
Rough workout after a horrible night sleep.
Db chest press:
100x9, 7
Weighted chin-ups:
35x10, 8
Incline SM press:
185x7
175x8
Cable row:
195x9, 8
Seated db curl:
35x12, 10
Single arm push downs:
70x10, 9
Facepulls
Aug 8: lower
Great workout. PR’d a couple lifts despite still cutting. Amazing what 8 straight hours of quality sleep can do.
Bulgarian SS:
85s x10 (PR), 8
Seated leg curl:
245x12, 10
Hack squat:
3.5p x20 (PR), 12
Single leg hip thrust:
2p+10 x10, 8
Adductor
Stairs
Getting a bod pod done next week. Will prob end cut in a week or two
Thanks rich
BW: 190
Lowest BW in a long time. Will prob end my cut in a week or two. Doing bod pod this Tuesday.
Machine chest press:
190x9, 8
Level row:
130x10, 8
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl;
3p x11, 9
V bar pressdowns:
150x12, 11
Cuffed lateral raise:
50x12, 10
August 11: lower
Didn’t do RDLs today bc I tweaked my neck/left trap yesterday. After lifting upper body went to the water park and did something to it throwing my kids around in the pool. Feels a little better today but didn’t want to make it worse.
Prone leg curl:
120x11, 9
Leg ext:
245x12, 10
Back ext;
195x15, 12
Leg press:
6.5p x15, 12
Hanging knee raise:
30x13, 11
Stairs
Bod pod had me at 12.3% BF lol.
BW: 188
Aug 12: zone 2
Aug 13: interval run
Aug 14: upper
No issues with my neck/trap today
Db bench press:
95x10, 8
Weighted chin-ups:
45x9, 7
Incline SM press:
175x10, 8
Cable row:
190x10, 8
Seated db curl:
35x10, 9
Single arm push downs
Facepulls
August 15th: lower
Bulgarian SS:
90s x8, 6
Seated leg curl:
245x11, 9
Hack squat:
3.75p x15, 11
Single leg hip thrust:
2.5p x8, 7
Adductor
This will prob be the last week I cut
