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
Aug 16: zone 2
Aug 17: upper
Machine chest press:
190x8, 7
The presses continue to feel slightly harder each week as I drop weight
Lever row:
3p x9, 8
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 7
Preacher curl:
3p x10, 9
V bar tricep pressdowns:
150x13, 12
Cuffed lateral raise:
50x12, 10
Aug 18: lower
RDL:
315x12
Leg ext;
245x12, 10
Back ext:
225x10, 8
Leg press:
6.5p x15, 12
Hangin knee raise:
25x15, 13
Aug 19: pickleball
Aug 20: interval run
Aug 21: upper
Db chest press:
100x9, 7
Weighted chin-ups:
45x9, 7
Incline SM press:
185x8, 7
Cable row:
190x10, 9
Seated db curl:
35x12, 9
Single arm push downs:
60x12, 10
RDF
Aug 22: lower
Bulgarian SS:
90s x8, 6
Seated leg curl:
245x11, 8
Hack squat:
3.75p x15
Single leg hip thrust:
2.5p x10, 8
Adductor
Cable crunch
Ending my cut today. Bodyweight was 188.3 this morning. In the past 14 months I’ve gone from 215 to 197, 197 up to 205 and then 205 to 188. We leave for Nebraska for a week tomorrow and I plan to try to eat at maintenance while we are there and then start a slow bulk and gain 10 lbs or so between Sept and February. And next spring/summer the plan is to cut from 198 to 180. This was what I looks like this morning at 188:
Aug 24: 30 min run
Aug 25: upper
Traveling for the week and at a different gym with different machines so won’t bother logging weight
Machine chest press
Chest supported db row
Machine shoulder press
Single arm pull-down
Bicep curl machine
Rope pressdowns
Cable lateral raise
Aug 26: lower
Leg curl
Leg ext
Leg press
Back ext
Hanging leg raise
Aug 27: interval run
Aug 28: upper
Db chest press
Lat pull-down
Incline SM press
Cable row
Db preacher curl
Db tri rollbacks
Facepulls
Aug 29: zone 2 run
Aug 30: lower
No hip thrust or hack squat at the gym I’m at for the week.
Bulgarian SM SS
Seated leg curl
Leg ext
Back ext
Adductor
Decline sit-up
Back home and to my usual gym on Monday
Sept 1: upper
Machine chest press:
190x9, 8
Lever row:
3p x9, 8
Machine shoulder press:
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x10, 9
Rope pressdowns:
120x11, 10
Cuffed lateral raise:
50x12, 10
Spot 2: lower
RDL;
335x10
Leg ext:
245x12, 10
Back ext:
215x12, 10
Leg press:
6.5p x16, 12
Hanging knee raise
25x15, 12
Sept 3: pickleball
Sept 4: upper
Db chest press:
100x9, 7
Weighted chin-ups:
45x8, 7
Incline SM press:
185x8, 7
Cable row:
195x9, 8
Single arm push downs:
70x10, 9
Seated DB curl;
35x10, 9
Facepulls
Sept 5: lower
Bulgarian SS:
90s x10, 8 (PR)
Was pretty nauseous after these. Great to set a PR but the rest of the workout was rough. Not sure if too much caffeine or just pushed these too hard
Seated leg curl:
245x12, 9
Hack squat:
3.75p x15, 12
Hip thrust:
5p x10, 9
Adductor
Sept 6: zone 2
Sept 8: upper
Decided to do all new exercises this week. Or at least ones I haven’t done in a long time. Might alternate this weeks new workouts with the ones I haven’t done been doing.
Incline db press:
80x11, 9
One arm db row:
100x12, 10
Pec fly:
150x13, 11
Machine pull-down:
200x12, 10
Plate loaded dip press:
2.5p x12, 11
Machine preacher curl:
100x12, 10
Cable lateral raise:
25x15, 12
Sept 9: lower
Heel elevated SM squats:
225x12, 10
SL DB RDL:
100x15, 13
SL leg press:
2p x12, 10
Standing SL plate loaded leg curl;
1p x12, 10
Weighted decline sit-up:
25x15, 12
Abductor
Sept 10: zone 2
Sept 11: upper
SM bench press:
205x10, 9
HS unilateral row:
3p x11, 10
Plate loaded shoulder press:
1.75p x12, 10
Wide grip Lat pull-down:
170x10, 9
Seated db hammer curls:
35x13, 12
Skullcrushers:
80x12, 11
Facepulls
Sept 12: lower
SM RDL:
315x12, 10
Plate loaded uni leg ext:
1.5p x14, 12
Prone leg curl:
120x11, 9
Walking db lunge:
53s x12, 10
Hanging knee raise
30x13, 12
Adductor
Sept 13: zone 2
Sept 15: upper
Db chest press:
100x9, 7
Weighted chin-ups:
45x8, 7
SM incline press:
185x10, 8 PR
Been getting 8 reps on my first set on these forever. Surprisingly got 10 today although the last rep was a grind.
Cable row:
195x10, 8
Seated db curl:
35x10, 9
Single arm push downs.
70x10, 9
Sept 16: lower
Bulgarian SS:
95s x7, 5
This is about my BW on Bulgarians. Weighed 190 this morning. These have come a long way but part of me dreads doing them every time
Seated leg curl:
245x11, 9
Hack squat:
3.75p x16, 12
Single leg hip thrust:
2.5p x10, 8
Cable crunch
Sept 17: zone 2
Sept 18: upper
Machine chest press:
190x9, 8
Lever row:
3p x9, 8
Machine shoulder press
190x9, 8
Single arm pull-down:
180x9, 8
Preacher curl:
3p x11, 9
V bar pressdowns:
150x13, 12
Cuffed lateral raise:
50x12, 10
Sept 18: lower
RDL:
345x10
Leg ext:
245x12, 11
Back ext:
225x10, 8
Leg press:
6.5p x15, 12
Hanging knee raises:
30x15, 12
Sept 20: zone 2
Sept 22: upper
Incline DB press:
85x10, 8
One arm db row:
110x9, 8
Pec fly:
160x12, 10
Weighted wide grip pullup:
25x8, 7
Plate loaded dip press:
2.75p x12, 10
Machine preacher curl;
110x9, 7
Machine lateral raise
Sept 23: lower
Heel elevated SM squats:
235x12, 10
SL DB RDL:
110x15, 12
SL leg press:
200x12, 10
standing SL leg curl:
100x11, 10
Weighted incline sit-up:
35x12, 10
Sept 24: pickleball
Sept 25: upper
SM bench press.
215x10, 8
HS plate loaded row:
3p+10 x10, 9
HS shoulder press:
2p x11, 9
Lat pull-down:
170x11, 9
Seated db hammer curl:
40x11, 10
Incline db skullcrushers
40x10, 9
RDF
Sept 26:
SM RDL:
335x10, 9
Uni plate loaded leg ext:
1.75px12, 11
Prone leg curl:
120x12, 10
Walking DB lunge:
60s x10, 8
Adductor
Hanging knee raise
