Beeschnuts Strength Training Log

Sept 27: zone 2

Sept 29: upper

Db chest press:
100x9, 7

Weighted chin-ups;
45x8, 7

Incline SM press:
195x8, 6

Cable row:
200x9, 8

Seated db curl;
35x10, 9

Single arm push downs:
70x10, 9

RDF

Sept 30: lower

Bulgarian SS:
100s x6, 5

Seated leg curl:
245x12, 9

Hack squat:
4p x12, 10

Adductor
Cable crunch

No hip thrust today, was being used forever

Oct 1: zone 2

Oct 2: upper

Machine chest press:
190x9, 7

Lever row:
2.5p x10, 8 (used a different lower grip that was much harder)

Machine shoulder press:
190x10, 8

Single arm pull-down;
180x9, 8

Preacher curl;
3p x12,10

V bar pressdowns:
160x12, 10

Cuffed lateral raise:
50x12, 10

Oct 3: lower

RDL:
365x8

Leg ext:
245x12, 10

Back ext:
225x12, 9

Leg press:
7p x12, 10

Hanging knee raise:
30x15, 12

Oct 4: zone 2

Oct 6: upper

Incline db press:
90x9, 8

One arm db row:
110x10, 9

Pec fly:
170x12, 9

Weighted wide grip pull-ups:
25x7
BW x10

Between using a wider grip and doing after rows, think I need to use less weight on these

Plate loaded dip press:
3p x10, 9

Machine preacher curl:
105x10, 8

Machine lateral raise

Oct 7: lower

SM squat:
275x10, 9

Single leg DB RDL:
120x14, 12

SL leg press:
2.5p x8, 7

Standing uni leg curl:
110x10, 9

Weighted incline sit-up:
35x12, 10

Oct 8: pickleball

Oct 9: upper

SM chest press:
225x8, 7

HS row:
3p +15x 10, 9

HS shoulder press:
2p +10x10, 8

Lat pull-down:
180x10, 8

Incline db skullcrushers:
40x11, 9

Seated db hammer curls:
40x12, 10

RDF

Oct 10: lower

SM RDL:
345x10

Plate loaded unilateral leg ext:
2p x10, 8

Lying leg curl:
125x10, 8

Walking lunge:
62s x10, 8

Adductor
Machine crunch

Oct 11: zone 2

Oct 13: upper

Machine chest press:
190x10

Finally got 10 at 190 but last rep was a grind and I got a weird pain in the back of my head/neck area. I’ve gotten on BB bench press before after a really hard set but this is the first time it’s happened on a machine press. Didn’t do a 2nd set

Lever row:
3p x10, 8

Machine shoulder press;
195x8, 7

Single arm pull-down:
180x9, 8

Preacher curl:
3p +10x 10, 7

V bar pressdowns:
165x10, 9

Db lateral raise:
25x13, 10

Oct 14: lower

Bulgarian SS:
95s x7, 6

Seated leg curl:
245x12, 9

Hack squat:
4p x12, 10

SL hip thrust:
2.5p x10, 8

Cable crunch:
200x15, 12

Oct 15: pickleball

Oct 16: home gym upper

Bench press
Chin-ups
Incline bench
Cable row
Cable skullcrushers
Cable curl

Oct 17; home gym lower
RDL
SSB split squat
Back ext
Goblet squat

Had to work out from home the last two days since my kids are on break. Didn’t do anything too hard or worth tracking the weight. Back in the gym Monday

Oct 18; zone 2

Oct 20: upper

Incline db press;
90x9, 8

One arm db row:
110x11, 9

Pec fly:
175x11, 9

Wide grip pull-ups:
12, 10

Dip press:
3px10x2

Preacher curl:
3p +10x10, 8

Machine lateral raise
100x15, 12

Oct 21: lower

SM squat:
285x10, 8

SL landmine RDL:
1.5p x10, 8

SL leg press:
2.5p x10, 8

SL leg curl:
110x12, 10

Weighted decline sit-up:
35x13, 10

Oct 24: lower

More weight or reps on everything today after a high cal day yesterday

SM RDL:
355x10

Plate loaded uni leg ext:
2p x11, 9

Db walking lunges:
70s x10, 8

Prone leg curl:
125x12, 10

Machine crunch
Stairs

Oct 25: zone 2

Oct 27: upper

Db chest press:
100x10, 8

Weighted chin-ups:
45x8, 7

Incline SM press:
195x6
185x8

Cable row:
200x9, 8

Seated db curl:
35x11, 10

Single arm push downs
70x10, 9

RDF

Oct 28: lower

Bulgarian SS:
95s x7, 5

Seated leg curl:
245x12, 8

Hack squat:
4p x12, 10

SL hip thrust:
2.5p x9, 8

Cable crunch:
200x15, 12

Oct 29: zone 2

Oct 30: upper

Machine chest press
195x8, 7

Lever row:
140x9, 8

Machine shoulder press:
195x8, 7

Single arm pull-down:
180x10, 8

Preacher curl:
3p +10 x11, 8

Pressdowns:
160x13, 12

Cuffed lateral raise:
50x13, 11

Gaining weight a little too fast on this bulk. Weighing around 196–97. Might do a mini cut for 4-6 weeks and get down to lower 190s and then bulk a little slower Dec-Feb.

Oct 31: lower

RDL:
365x8

Leg ext:
245x13, 11

Back ext:
225x12, 10

Leg press:
7p x12, 10

Hanging knee raise:
35x12, 10

Nov 1: zone 2

Nov 3: upper

Back to a calorie deficit this past weekend and for at least the next month

Incline db press:
90x9, 8

One arm db row:
110x11, 8

Pec fly:
175x12, 10

Wide grip pull-ups:
12, 10

Dip press:
3p x10, 10

Preacher curl machine:
105x10, 8

Machine lateral raise:
110x12, 10

Nov 4: lower

SM squat:
295x10, 8

SL landmine RDL:
75x10, 8

SL leg press:
2.75p x8, 6

Unilateral standing leg curl:
120x11, 9

Weighted decline sit-up;
35x15, 10

Nov 5: pickleball

Nov 6: upper

SM bench press:
225x8, 7

HS chest supported row:
3p x8, 7

Did both arms at once and lower grip so a bit harder and used less weight

Plate loaded shoulder press;
2p +15x9, 7

Lat pull-down:
190x10, 8

Seated db hammer curl:
45x10, 9

Incline db skullcrushers:
45x9, 8

Db lateral raise:
25x15, 12

Nov 7: pickleball

Nov 8: lower

SM RDL:
365x10

Unilateral plate loaded leg ext:
2p x11, 9

Prone leg curl:
130x11, 9

Walking db lunge:
75s x8, 7

Machine crunch:
130x15

Nov 9: upper

Db chest press:
100x9, 7

Weighted chin-ups:
45x8, 7

Incline SM press:
185x9, 8

Cable row:
200x10, 8

Seated db curl:
35x12, 10

Single arm push downs
70x10, 9

Nov 10: interval run

Nov 11: lower

SM Bulgarian SS:
155x10, 8

Seated leg curl:
245x11, 8

Hack squat:
4p x13, 10

Hip thrust;
5p x10, 9

Cable crunch;
200x15, 12

Adductor