Beeschnuts Strength Training Log

Jan 6: lower

SM Bulgarian SS:
185x8, 6

Seated leg curl:
245x11, 9

Hack squat:
3.5p x12, 10

Paused hip thrust:
4p x10, 9

Cable crunch:
210x12, 10

Jan 7: upper

Machine chest press:
190x8, 7

Lever row:
3p x9, 8

Machine shoulder press.
190x9, 7

Single arm pull-down
180x9, 8

Preacher curl:
3p x12, 9

Tricep pushdowns on incline bench:
140x10, 9

Cuffed lateral raise

Jan 8: pickleball

Jan 9: lower

The SI joint irritation I had last week is mostly gone so I did RDLs today but went lighter and nothing super hard

RDL:
275x12

Leg ext:
245x12, 10

Back ext:
120x15, 12

Leg press:
6p x12, 10

Hanging knee raise
35x13, 11

Jan 10: zone 2

Jan 11: upper

Incline db press;
90x8, 7

One arm db row:
110x12, 10

Versa grips helping on these with my grip

Pec fly:
185x10, 8

Pull-ups:
11, 9

Dip press:
3p +5x 10, 10

Machine preacher curl:
105x10, 8

Machine lateral raise:
110x13, 11

Jan 12: lower

heel elevated SM squat:
295x8, 6

Single leg landmine RDL:
90x8, 7

SL leg press:
2.5p x10, 8

SL standing leg curl:
130x9, 8

Machine crunch:
155x12, 10

Jan 14: pickleball

Jan 15: upper

SM chest press:
225x8, 7

HS high row (low grip)
3p x8, 8

HS shoulder press:
2p +10x9, 8

Lat pull-down:
190x9, 8

Seated db hammer curl:
40x12, 10

Incline db skullcrushers:
40x11, 10

Db lateral raise

Jan 16: lower

SM RDL:
335x10

Leg ext:
250x12, 10

Finally got a gym pin so can now add weight to this (whole stack is 245)

Prone leg curl:
130x10, 9

DB split squat:
80s x8, 7

Hanging knee raise:
35x13, 10

Pretty rough week. Had a family member pass away and it’s been hard to eat my usual amount and focus during workouts. The home workout Monday was pretty terrible

Jan 19: upper (home gym)

Bench press
Chin-ups
Incline bench
Cable row
Cable curl
Cable pressdowns

Jan 20: lower

SM Bulgarian SS:
155x10, 8

Seated leg curl:
250x10, 8

Hack squat:
3.5p x12, 10

Paused hip thrust:
4p x10, 9

Cable crunch:
210x12, 10

Jan 22: upper

Machine chest press:
190x9, 7

Lever row:
3p x9, 8

Machine shoulder press:
190x10, 8

Single arm pull-down:
180x9, 8

Preacher curl:
3p +10x 10, 8

Rope pressdowns
Cable lateral raise

Jan 23: lower

Had a little irritation again in my SI joint after RDLs last week and I’m going to be flying tomorrow so decided to pass on RDLs today

Seated leg curl:
255x9, 8

Leg ext:
255x10, 9

Back ext:
140x15, 13

Leg press:
6p x15, 13

Spent most of the last week In Nebraska for a funeral. Only got two hotel workouts in but back in the gym today.

Jan 30: upper

Db chest press:
100x9, 8

Weighted chin-ups:
25x10, 8

Incline SM press:
185x9, 8

Cable row:
190x10, 9

Single arm pushdowns
70x10, 9

Incline db curl:
35x10, 8

Jan 31: lower

SM Bulgarian SS:
165x10, 8

Seated leg curl:
255x10, 7

Hack squat:
3.75p x12, 10

Paused hip thrust:
4p x11, 9

Adductor
Machine crunch

Feb 2: upper

Incline db press:
90x9, 8

One arm db row:
110x12, 10

Pec fly;
185x12, 10

Pull-ups:
12, 10

Dip press:
3p +5x 10, 9

Preacher curl machine:
105x10, 8

Feb 3: lower

Legs were still very sore from my workout 3 days ago. Bulgarians always leave me sore, but never this bad. Mostly my quads and glute/ham tie in. Prob bc I took off training legs the previous week while traveling.

Heel elevated SM squat:
275x9, 7

Single leg DB RDL:
120x15, 12

Standing SL leg curl:
130x10, 9

SL leg press:
2.5p x10

Cable crunch:
210x15

Really bad cramp in my abs after this set so didn’t do a second one

Feb 4: zone 2

Feb 5: upper

SM chest press:
225x9, 7

HS row (high grip)
3p x10, 9

HS shoulder press:
2p +10x 9, 8

Close grip lat pull-down;
190x10, 8

Incline pressdowns;
150x11, 10

Seated db hammer curl (did with elbow against Preacher bench so it couldn’t move)
40x10, 9

Db lateral raise

Feb 6: lower

DB RDL:
120s x15, 12

Uni leg ext:
2p x11, 10

Prone leg curl:
130x10, 8

Hanging knee raise:
35x13, 10

Feb 7: zone 2

Feb 8: upper

Db chest press:
100x10, 8

Weighted chin-ups:
35x9, 8

SM incline press;
185x9, 8

Cable row:
195x9, 8

Single arm pushdowns;
70x10, 9

Incline db curl;
40x9, 8

Cable lateral raise

Feb 9: lower

Bulgarian SM SS:
175x8, 7

Seated leg curl:
255x11, 8

Hack squat:
4p x10, 8

Paused hip thrust:
4p x10, 9

Adductor:
150x12, 10

Machine crunch:
155x12

Off the last 4 days while we took the kids to Disney. Felt good to get back in the gym

Feb 17: upper

Incline db press:
90x10, 8

One arm db row:
120x10, 8

Pec fly:
190x11, 9

Pull-ups:
11, 9

Dip press:
3p+5 x10, 9

Machine preacher curl;
105x11, 9

Machine lateral raise:
115x12, 10

Feb 18: lower

heel elevated SM squat:
275x10, 8

SL landmine RDL:
2p x 9, 8

SL leg press: 2.5p x10, 8

SL standing leg curl:
130x10, 9

Cable crunch

Weight has settled around 199 post vacation. Going to end my bulk and start another cut. Planing to get down to 180-185 range

Feb 19: zone 2

Feb 20: upper

SM chest press:
225x9,7

HS row:
3p x10, 8

HS shoulder press:
2p +10x10, 9

Wide grip lat pull-down
180x10, 8

Incline tricep pushdowns:
150x12, 10

Seated db hammer curl (with elbows fixed)
40x10, 8

Db lateral raise

Feb 21: lower

SM RDL:
315x10

Leg ext:
260x10, 9

Prone leg curl:
130x11, 9

Db split squat:
80s x10, 8

Decline sit-up

Feb22: zone 2

Feb 23: upper

Db chest press:
100x10, 7

Weighted chin-ups:
35x9, 8

Incline bb press: did this bc SM was used for ever)
185x8, 6

Cable row:
195x10, 8

Incline db curls:
35x11, 9

Single arm pushdowns:
75x10, 9

Cable lateral raise
Reverse grip curls

Feb 24: lower

SM Bulgarian SS:
175x10, 8

Seated leg curl:
255x10, 8

Hack squat:
4p x10, 8

Hip thrust:
4p x12

Adductor:
150x11

Machine crunch:
155x13

Feb 25: pickleball

Feb 26: upper

Machine chest press:
195x8, 7

Lever row:
3p x10, 8

Machine shoulder press:
200x9, 7

Single arm pull-down;
180x10, 8

Incline tricep pressdowns:
150x11, 9

Preacher curl:
3p +10x 10, 7

Machine lateral raise