Rich's training log

12/19/2025
Hammer Strength bench press: 90x10, 140x15, 90x15x2
Hammer Strength incline press: 50x10
Cable triceps kickbacks: 17x10
DB front raise: 40x8
Stair master: 0:15:00

Note: Minor shoulder issue

12/20/2025
Pendlay row: 135x5, 225x5x2
Shrugs: 495x30, 585x25, 675x15
Bike ride: 8.8 miles (ran out of daylight)

12/21/2025
RDL to floor: 225x5, 315x3, 365x1, 405x1, 455x1 (PR)
Seated leg curls: 3 sets
Stair master: 0:10:00

12/22/2025
Bike ride: 10.1 miles

12/23/2025
Hammer Strength bench press: 50x30, 70x30, 90x22, 50x30
Machine flys: 2 sets
Cable triceps kickbacks: 17x30

12/24/2025
One-arm row: 70x10, 100x10
Seated cable rows: 209x15, 187x15
Bike ride: 13.3 miles

Note: Minor shoulder issue

12/26/2025
SSB squats: 155x5, 245x5, 335x5, 365x3
SSB good mornings: 155x5, 205x5, 245x5
Leg press: 450x5x2
An machine: #10x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
Stair master: 0:21:00

12/27/2025
Hammer Strength bench press: 50x10, 90x10, 140x10, 180x10, 90x15x2
Assisted dips: 2 sets
Pushups: BWx20
Machine flys: 2 sets
Rope push downs (light): 3 sets
DB front raise: 40x8
Bike ride: 14.7 miles

Note: Minor shoulder issue

12/28/2025
Bike ride: 14.7 miles

12/29/2025
Pendlay row: 135x5, 225x6x2
Shrugs: 585x25
Seated cable rows: 275x8x2
Assisted pull-ups: 5 sets

12/30/2025
DL: 135x5, 225x5, 315x3, 365x5, 405x3
RDL to floor: 225x5, 315x3, 385x6 (tied reps PR), 425x2 (tied reps PR)
Hammer Strength hip thrust: 185x10x2
Stair master: 0:05:00
Treadmill: 0:30:00

12/31/2025
Bench press: 45x10, 90x10x2
Hammer Strength bench press: 50x30, 70x30, 90x22, 50x30
Assisted dips: 2 sets
Machine flys: 2 sets
Pushups: BWx20
Rope push downs (light): 3 sets

Note: Still working through shoulder issues

1/2/2026
One-arm row: 70x10, 100x10
Seated cable rows: 165x20
Bike ride: 14.7 miles

Note: Still working through shoulder issues

1/5/2026
SSB squats: 155x5, 245x5, 335x5x2
SSB good mornings: 155x5, 205x10, 245x7
Leg press: 360x10x2, 450x7

1/6/2026
Bench press: 90x15x2
Hammer Strength bench press: 50x10, 90x10, 140x10, 90x10x2
Assisted dips: 3 sets
Machine flys: 3 sets

1/7/2026
Bike ride: 15.8 miles

1/8/2026
Pendlay row: 135x5, 225x6x2
Shrugs: 585x30, 675x15
Seated cable rows: 231x8x2
Assisted pull-ups: 4 sets
Bike ride: 15.9 miles

1/9/2026
RDL to floor: 225x5, 315x3, 385x6 (tied reps PR), 425x2 (tied reps PR)
Hammer Strength hip thrust: 180x10x2

1/10/2026
Bench press: 45x10, 90x15x2
Hammer Strength bench press: 50x30, 70x30, 90x25, 50x25
Dips: BWx5x2
Pushups: BWx15
Rope push downs: 60x10x2
Deltoid raise machine: 60x10

1/12/2026
One-arm row: 80x10, 100x12x2
Seated cable rows: 187x20x2
Assisted CG pull-ups: 3 sets
Cable reverse shrugs: 143x10, 187x30x2
Standing straight arm lat pulldown: 55x10, 44x30
Cable face pulls, high pulley: 77x30, 88x30
DB front raise: 35x5
Bike ride: 16.7 miles

1/13/2026
SSB squats): 155x5, 245x5, 335x7, 365x3
SSB good mornings: 155x5, 205x10, 255x7
Leg press: 360x10x2, 450x7

1/14/2026
Hammer Strength bench press: 50x10, 90x10, 140x10, 90x15x2
Bench press: 90x15x2
Dips: BWx6x2
Machine flys: 3 sets
Rope pushdowns: 66x10x2

1/20/2026
Pendlay row: 135x5, 225x7x2
Shrugs: 585x30, 675x15
Seated cable rows: 209x10, 231x10, 253x6

1/21/2026
RDL to floor: 135x5, 225x5, 315x3, 385x6 (tied reps PR), 425x3 (reps PR)
Hammer Strength hip thrust: 185x10x2

1/22/2026
Bench press: 90x15x2
Hammer Strength bench press: 50x30, 70x30, 90x25, 50x20x2
Dips: BWx5
Machine flys: 3 sets

1/24/2026
One-arm row: 80x10, 100x12x2
Seated cable rows: 187x25, 187x17

Note: Training around ongoing shoulder issues

1/26/2026
SSB squats: 155x5, 245x5, 245x5, 365x4x2
SSB good mornings: 155x5, 205x10, 245x8, 295x2
Leg press: 360x10x2, 450x12, 540x5
Ab machine: 2 sets
DB side bends: 50x20

1/27/2026
Bench press: 90x15x2
Hammer Strength bench press: 50x10, 90x10, 140x10, 90x12, 50x20x2
Machine flys: 3 sets
Elliptical machine: 0:45:00