Rich's training log
1/28/2026
Pendlay row: 135x5, 245x5x2
Shrugs: 585x30, 675x20
Assisted CG pull-ups: 4 sets
CG pull-ups: BWx2
Cable reverse shrugs: 143x10x2
Standing straight arm lat pulldown: 44x10x2
Cable face pulls: 66x10x2
Hammer curls: 40x10x2
DB raises: 25x7
1/29/2026
Shoulder abductions and adductions, external and internal rotations, etc.
Elliptical machine: 0:45:00
1/31/2026
DL: 135x5, 225x5, 315x3, 365x5, 415x2
RDL to floor: 135x5, 225x5, 315x3, 385x6 (tied reps PR), 435x2 (PR double)
Hammer Strength hip thrust: 180x12x2
2/1/2026
Hammer Strength bench press: 50x30, 70x30, 90x25x2, 50x30x3
Triceps extensions: 39x20
Cable overhead triceps extensions: 3 sets
DB lying triceps extensions: 2 sets
DB raises: 20x30
Machine flys: 3 sets
Elliptical machine: 0:40:00
2/3/2026
One-arm row: 80x10, 100x12x2
Seated cable rows: 187x25, 187x17
Assisted CG pull-ups: 2 sets
Cable reverse shrugs: 121x30, 143x20
Standing straight arm lat pulldown: 33x30, 44x30
Cable face pulls, high pulley: 88x20
Hammer curls: 25x30
2/4/2026
SSB squats (#3/#12): 150x5, 240x5, 330x3, 380x2x2
SSB good mornings: 150x5, 200x10, 250x8, 300x3 (PR and reps PR)
Leg press: 360x10, 450x10, 540x6
2/5/2026
Hammer Strength bench press: 50x10, 70x10, 140x10, 100x15, 50x20
Machine flys: 5 sets
Rope pushdowns: 44x20
Cable overhead triceps extensions: 3 sets
2/9/2026
SSB good mornings: 150x5, 200x10, 250x10, 300x5 (reps PR), 330x3 (PR snd PR triple), 150x10
Hammer Strength hip thrust: 180x12x2
Shoulder abductions and adductions, external and internal rotations, etc.
Note: I had some shoulder treatments and will be limited in training for a bit.
2/11/2026
Triceps extensions: 33x12, 39x12, 44x12, 50x12x2
Cable overhead triceps extensions: 1 set
Hammer curls: 30x30
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 12.7 miles
2/17/2026
Triceps extensions: 44x12, 50x12, 55x12
Cable overhead triceps extensions: 1 set
Hammer curls: 30x30
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 13.8 miles
2/18/2026
SSB good mornings: 150x5, 240x5, 290x7, 330x4 (reps PR), 350x1 (PR)
Hammer Strength hip thrust: 180x12x2
2/20/2026
Hammer Strength bench press: 50x10x2, 70x10x2
Assisted dips: 1 set
Machine flys: 2 sets
Rope pushdowns: 55x12, 61x10
DB front raise: 35x5
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 15.8 miles
2/21/2026
Pendlay row: 135x5x3
Shrugs: 315x20x2
Seated cable rows: 143x10x2
Neutral grip lat pulldowns: 121x10x2
Cable reverse shrugs: 143x10x2
Standing straight arm lat pulldown: 44x10x2
Cable face pulls: 33x10x2
Hammer curls: 40x10, 50x10, 60x5
DB raises: 25x10
Shoulder abductions and adductions, external and internal rotations, etc.
Note: Shoulder still limited due to recent treatments and ongoing issues
2/21/2026
Pendlay row: 135x5x3
Shrugs: 315x20x2
Seated cable rows: 143x10x2
Neutral grip lat pulldowns: 121x10x2
Cable reverse shrugs: 143x10x2
Standing straight arm lat pulldown: 44x10x2
Cable face pulls: 33x10x2
Hammer curls: 40x10, 50x10, 60x5
DB raises: 25x10
Shoulder abductions and adductions, external and internal rotations, etc.
2/24/2026
Bench press: 45x10, 95x10x2
Hammer Strength bench press: 50x30, 70x25, 50x30
Machine flys: 3 sets
Assisted dips: 2 sets
Rope pushdowns: 44x30
DB front raise: 20x15
Deltoid raise machine: 1 set
Shoulder abductions and adductions, external and internal rotations, etc.
2/25/2026
One-arm row: 50x10x2
Seated cable rows: 121x30x2
Neutral grip lat pulldowns: 88x30x2
Cable reverse shrugs: 99x30x2
Standing straight arm lat pulldown: 33x30x2
Cable face pulls: 28x40, 33x30
Hammer curls: 50x15
DB raises: 20x10
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 12.7 miles
2/27/2026
SSB squats, no belt: 150x5, 240x5, 290x5x2
SSB good mornings, no belt: 150x5, 200x10, 240x8x2
Bike ride: 15.8 miles
2/28/2026
Bench press: 95x10x2
Hammer Strength bench press: 50x10, 70x10x2
Assisted dips: 2 set
Machine flys: 3 sets
Rope pushdowns: 55x12, 61x10, 66x10, 72x10, 77x7
DB front raise: 30x10
Deltoid raise machine: 1 set
Shoulder abductions and adductions, external and internal rotations, etc.
3/1/2026
Bike ride: 15.8 miles
3/2/2026
Pendlay row: 135x5x3
Shrugs: 315x20x2
Seated cable rows: 143x10x2
Lat pulldown machine: 2 sets
Cable reverse shrugs: 143x10x2
Standing straight arm lat pulldown: 44x10x2
Cable face pulls: 44x10x2
Hammer curls: 50x12, 65x5
Shoulder abductions and adductions, external and internal rotations, etc.
3/5/2026
Bench press: 95x10x2
Hammer Strength bench press: 50x30, 70x25, 50x30
Machine flys: 3 sets
Assisted dips: 2 sets
Rope pushdowns: 44x30
DB front raise: 20x15
Shoulder abductions and adductions, external and internal rotations, etc.
