Rich's training log

11/4/2025
Pendlay row: 135x5, 225x3, 265x3x2
Shrugs: 495x30x2
Seated cable rows: 297x6x2
Neutral grip lat pulldowns: 236x7x3
Cable reverse shrugs: 297x8x2
Standing straight arm lat pulldown: 110x7x2
Cable face pulls: 165x10, 187x5
Hammer curls: 85x8
Shoulder abductions and adductions, external and internal rotations, etc.

11/6/2025
DL: 135x5, 225x5, 335x5, 365x5, 405x2
RDL to floor: 225x5, 315x3, 365x7 (reps PR), 405x2 (reps PR)
Hammer Strength hip thrust: 250x9, 250x8
Shoulder abductions and adductions, external and internal rotations, etc.

11/7/2025
Hammer strength incline press: 90x30, 180x30, 240x22, 240x20
Pushups: BWx58
Cable pushdowns: 77x20x2
Rope pushdowns: 83x20
DB front raise: 35x20
Shoulder abductions and adductions, external and internal rotations, etc.

11/9/2025
One-arm row: 70x7, 120x5, 125x8x2
Seated cable rows: 214x20x2
Neutral grip lat pulldowns: 165x20x2
Cable reverse shrugs: 209x20x2
Standing straight arm lat pulldown: 88x20
Cable face pulls, high pulley: 121x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

11/11/2025
SSB squats (pin 43): 155x5, 245x5, 335x10, 335x8
High incline bench sit ups: BWx32, BWx18
Back extension machine: 205x20x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

11/12/2025
Hammer Strength bench press: 90x5, 180x15, 230x20, 270x13, 320x3, 290x6
Dips: BWx31, BWx25
Incline bench press: 95x10x2
Rope pushdowns: 120x8, 99x8x2
Shoulder abductions and adductions, external and internal rotations, etc.

11/14/2025
Pendlay row: 135x5, 235x8x2
Shrugs: 495x30, 585x25
Seated cable rows: 275x8x2
Neutral grip lat pulldowns: 236x8x2
Cable reverse shrugs: 297x8
Shoulder abductions and adductions, external and internal rotations, etc.

11/15/2025
DL: 135x5, 225x5, 335x5, 365x5, 405x3, 425x1
RDL to floor: 225x5, 315x3, 365x8 (reps PR), 405x3 (reps PR)

11/16/2025
Hammer strength press: 90x30, 180x30, 230x30, 180x10x3
Pushups: BWx50
Rope pushdowns: 61x30, 66x30, 55x10
Shoulder abductions and adductions, external and internal rotations, etc.

11/18/2025
One-arm DB row: 80x5, 125x12x3

11/19/2025
SSB squats (pin 43): 155x5, 245x5, 345x8x2
Leg press: 450x10
Shoulder abductions and adductions, external and internal rotations, etc.

11/20/2025
Hammer Strength bench press: 90x10, 180x10, 270x15x2, 90x15x2
Dips: BWx25
Rope pushdowns: 99x8x3
Stair master: 0:10:00

11/22/2025
Pendlay row: 135x5, 245x6x2
Seated cable rows: 280x8x2
Neutral grip lat pulldowns: 236x8x2
Cable reverse shrugs: 297x8x2
Standing straight arm lat pulldown: 99x8
Cable face pulls: 165x8x2
Stair master: 0:12:00

11/23/2025
DL: 135x5, 225x5, 315x3, 365x3
RDL to floor: 225x5, 315x3, 385x5 (reps PR), 425x2 (PR & reps PR)
Shoulder abductions and adductions, external and internal rotations, etc.

Nice consistency Muny.

Thanks Loco!

11/24/2025
Stair master: 0:20:00

11/26/2025
Hammer strength incline press: 90x30x3
Dips: BWx20
Pushup handle pushups: BWx40
Rope pushdowns: 88x30x2

11/28/2025
Stair master: 0:20:00

11/29/2025
Stair master: 0:20:00

12/1/2025
Leg press: 180x8, 360x10x3
Hammer Strength hip thrust: 135x15x2
Stair master: 0:12:00

Deload week

12/2/2025
Hammer Strength bench press: 4 sets
Stair master: 0:20:00
Elliptical machine: 0:10:00

Deload week

12/4/2025
One-arm row: 70x7, 125x12
Seated cable rows: 209x20, 209x10
Neutral grip lat pulldowns: 148x24, 148x12
Cable reverse shrugs: 192x20
Standing straight arm lat pulldown: 55x10
Stair master: 0:12:00
Elliptical machine: 0:12:00

12/6/2025
SSB squats (pin 43): 155x5, 245x5, 365x5x2
Leg press: 450x10x2
High incline bench sit ups: BWx32, BWx20
Back extension machine: 205x20x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
Stair master: 0:05:00

12/7/2025
Hammer Strength bench press: 90x10, 180x10, 270x15, 50x15, 70x10, 90x10
Hammer Strength incline press: 50x10, 70x10
Dips: BWx7
Cable triceps kickbacks: 17x10x3
DB front raise: 40x8
Stair master: 0:20:00

12/8/2025
Pendlay row: 135x5, 235x5x2
Shrugs: 495x30, 585x25, 675x10
Seated cable rows: 275x8x2
Neutral grip lat pulldowns: 236x8x2
Cable reverse shrugs: 297x7, 275x5
Cable face pulls: 165x8x2, 110x10
Stair master: 0:20:00

12/10/2025
DL: 135x5, 225x5, 315x3, 365x5, 405x3
RDL to floor: 225x5, 315x3, 385x6 (reps PR), 425x2 (tied PR & reps PR)
Hammer Strength hip thrust: 225x5

12/11/2025
Hammer Strength bench press: 50x30, 70x30, 90x22x2, 90x15, 50x30
Hammer Strength incline press: 20x30, 30x30, 50x15
DB bench: 35x10
Cable triceps kickbacks: 11x30, 17x26
Stair master: 0:20:00