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
Nov 12: pickleball
Nov 13: upper
Machine chest press:
190x9, 7
Lever row:
140x9, 8
Machine shoulder press:
195x8, 7
Single arm pull-down;
185x9, 8
Preache curl:
3p +10x10, 8
V bar pressdowns:
170x11, 10
Cuffed lateral raise:
50x12, 10
Nov 14: lower
RDL:
365x8
Leg ext:
245x12, 10
Back ext:
235x10, 8
Leg press:
7p x12, 10
Hanging knee raise:
35x13, 11
Nov 15: zone 2
Nov 16: interval run
Nov 17: upper
Incline db press:
90x9, 8
One arm db row:
110x11, 9
Pec fly:
180x11, 9
Pull-ups:
Bw x11
+25x8
Dip press:
3p x11, 9
Machine preacher curl:
105x10, 8
Machine lateral raise:
115x12, 10
Nov 18: pickleball
Nov 19: lower
SM squat:
305x8, 6
SL landmine RDL:
80x9, 8
SL leg press:
2.75p x10, 8
Unilateral standing leg curl:
120x10, 8
Weighted decline sit-up:
40x13, 10
Nov 20: upper
SM decline bench press:
225x10, 8
Normally do flat and get 8 reps here. Was working in with someone doing decline so just did that
HS plate loaded row (low grip)
3px 8, 7
Plat loaded HS shoulder press:
2p +15x 9, 7
Lat pull-down:
190x9, 8
Seated db hammer curl:
45x9, 8
Incline db skullcrushers:
45x9, 8
DB lateral raise
30x12, 10
Nov 21: pickleball
Nov 22: lower
SM RDL:
375x8
Plate loaded uni leg ext:
2p x11, 9
Walking lunges
75s x8, 6
Prone leg curl:
130x10, 8
Machine crunch:
140x15, 10
Nov 23: upper
Db chest press
100x9, 8
Weighted chin-ups:
45x8, 7
Incline SM press:
185x9, 8
Cable row:
190x10, 8
Seated db curl:
35x12, 10
Single arm pushdowns:
70x10, 9
Nov 24: interval run
Nov 25: interval run
Nov 26: lower
SM Bulgarian SS:
165x10, 8
Seated leg curl:
245x12, 9
Hack squat:
4p x12, 10
Hip thrust:
5p x11, 9
Cable crunch:
200x16, 12
Adductor
Nov 27: upper
Machine chest press:
190x9, 8
Lever row:
140x9, 8
Machine shoulder press:
195x8, 7
Single arm pull-down
185x9, 8
Preacher curl:
3p +10x 11, 9
V bar pressdowns:
170x11, 10
Cuffed lateral raise:
50x12, 10
Nov 29: lower
RDL:
365x8
Leg ext:
245x12, 10
Back ext:
225x10, 9
Leg press:
7p x12, 10
Hanging knee raise:
35x15, 10
Dec 1: upper
Db incline press;
90x8, 7
One arm db row:
110x11, 9
Pec fly:
180x12, 10
Pull-ups:
12, 10
Dip press:
3p x12, 10
Preacher curl machine:
105x10, 8
Machine lateral raise:
120x12, 10
Dec 2: lower
Heels elevated SM squat:
305x8, 6
SL landmine RDL:
80x10, 8
SL leg press:
2.5p x10, 9
Tried 3 plates per side but irritated my knee a little with single leg, so lowered the weight some.
SL standing leg curl:
120x12, 10
Weighted decline sit-up:
40x15
Stairs
Dec 4: upper
SM bench press:
225x8, 7
HS plate loaded row, high grip:
3.5p x9, 8
HS shoulder press:
2p +15x 8, 7
Wide grip lat pull-down:
190x9, 8
Incline db skullcrushers:
45x9, 8
Seated db hammer curl:
45x10, 9
Db lateral raise:
30x13, 10
Dec 5: lower
SM RDL:
375x6 (lost grip)
275x15
Have had issues lately with my grip even with straps bc when I unrack the bar in the smith machine it rolls forward and messes up my grip. Hoping to get some versa grips for Xmas
Plate loaded unilateral leg ext:
2p x11, 10
Prone leg curl:
130x11, 10
Walking lunges:
75s x8, 7
Machine crunch:
150x15, 10
Dec 6: zone 2
Dec 7: interval run
Dec 8: upper
Db chest press:
100x9, 7
Weighted chin-ups:
45x8, 7
SM incline press:
185x9, 8
Cable row:
190x10, 8
Seated db curl:
35x12, 10
Single arm pushdowns:
70x11, 9
Cable lateral raise
Dec 9: lower
Bulgarian SM SS:
175x10, 8
Seated leg curl;
245x11, 8
Hack squat:
4p x12, 9
Hip thrust:
4p x11, 10
Lowered the weight and did this with a pause at the top
Adductor
Cable crunch
Dec 10: zone 2
Dec 11: upper
Machine chest press:
190x9, 8
Lever row:
140x9, 8
Machine shoulder press:
190x9, 7
Single arm pull-down:
185x9, 8
Preacher curl:
3p +10x 10, 9
V bar pushdowns:
160x11, 10
Cuffed lateral raise:
50x12, 10
Dec 12: lower
RDL;
365x8
Leg ext:
245x12, 10
Back ext;
225x10, 9
Leg press:
7p x12, 10
Hanging knee raises:
35x13, 10
Ended my mini cut yesterday. Back down to lower 190s and in a better position to slowly bulk now for 2-3 months
Dec 13: zone 2
Dec 14: interval run
Dec 15: upper
Incline db press:
90x9, 7
One arm db row:
110x10, 9
Pec fly:
185x10, 9
Pull-ups:
12, 10
Dip press:
3p +5 x10, 9
Machine preacher curl:
105x10, 8
Machine lateral raise:
125x10, 9
Dec 16: lower
SM squat:
305x8, 6
SL landmine RDL:
90x8, 7
SL machine leg press:
160x10, 8
Had to use the machine bc someone was on the plate loaded leg press forever
Unilateral standing leg curl:
120x12, 10
Machine crunch:
160x13, 10
Dec 17: zone 2
Dec 18: upper
Played pickleball for an hour before lifting so was tired going in and did either less weight or reps on most exercises
SM bench press:
225x7, 6
HS Plate loaded row:
3p x9, 8
HS shoulder press:
2p +10x 9, 8
Lat pull-down:
190x9, 8
DB incline skullcrushers:
40x11, 10
Sested db hammer curl:
40x12, 10
Db lateral raise:
30x12, 10
Dec 19: lower
SM RDL:
315x12
Did less weight more reps than usual since grip has been an issue.
Unilateral leg ext:
2p x10, 9
Prone leg curl:
130x10, 9
Db split squat:
70s x10, 9
Dec 20: zone 2
Dec 22: upper
Db chest press:
100x9, 7
Weighted chin-ups:
45x8, 7
Incline SM press:
185x8, 7
Cable row:
190x10, 8
Single arm pushdowns:
70x10, 9
Seated db curl:
35x12, 10
Cable lateral raise
Dec 23: lower
SM Bulgarian SS:
185x10, 8
Seated leg curl:
245x11, 9
Hack squat:
4p x12, 10
Paused hip thrust:
4p x10, 9
Adductor
Cable crunch
First time lifting in almost a week. Got the flu on xmas eve and was pretty sick for a couple days with horrible sleep. Finally felt ok enough to lift today but did a deload ish session and lowered the weight on everything a little
Dec 29: upper
Machine chest press
Lever row
Machine shoulder press
Single arm pull-down
Preacher curl
V bar pressdowns
Cuffed lateral raise
Dec 30: lower deload
RDL
SSB split squat
Back ext
Goblet squat
Easy hone session
Dec 31: interval run
Jan 1: upper
SM bench press:
225x7, 6
HS row:
3p x8, 7
HS shoulder press:
2p +10x 8, 7
Lat pull-down:
190x9, 8
Incline db skullcrushers:
40x11, 10
Seated db hammer curl:
40x12, 10
Db lateral raise:
30x12, 10
Still a little weak from the flu
Jan 3rd: lower
First leg session since being sick, not counting the BS deload one i did from home Tuesday. Was a bit rough, lowered reps or weight for most stuff. I also had some irritation around my SI joint after running Wednesday so it was a modified leg workout with low back friendly exercises.
Hack squat:
3.5p x13, 11
Seated leg curl:
245x10
225x10
Leg ext:
245x10
225x12
Back ext:
80x15, 13
Adductor
Jan 4: upper
Db chest press:
100x7, 6
Weighted chin-ups:
45x7
25x9
Incline SM press
185x8, 6
Cable row:
190x9, 8
Incline db curl:
35x-10, 9
Single arm pushdowns:
70x10, 9
Cable lateral raise
Still a bit weak from the flu but getting better each day
