Beeschnuts Strength Training Log

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 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