Beeschnuts Strength Training Log

Feb 27: lower

RDL:
315x10

Not too hard but still being conservative with these

Leg ext:
260x10,8

Back ext:
150x15, 12

Leg press:
6p x15, 12

Hanging knee raise:
35x15, 12

Stairs

Down a couple lbs, 197 this morning

Zone 2 cardio both days over the weekend. Workout today was really hard. Going through some personal/family stuff that has affected my sleep and not eating as much.

Mar 2: upper

Incline db press:
90x9, 8

One arm db row:
110x10, 9

Pec fly:
190x10, 8

Pull-ups:
12, 10

V bar pushdowns (dip press was taken)
150x12, 10

Machine preacher curl:
105x10, 8

Mar 4: pickleball

Mar 5: upper

SM chest press:
225x8, 7

HS high row:
3p x9, 8

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

Wide grip lat pull-down:
170x10, 9

Incline tricep pressdowns:
150x11, 9

Seated db hammer curls:
40x10, 8

Db lateral raise

Mar 6: lower

SM RDL:
335x9

Leg ext:
260x10, 9

Prone leg curl:
130x12, 10

Split squat:
85s x10, 8

Cable crunch

Mar 7: interval run

Mar 8: upper

Db chest press:
100x10, 6

First set barely got 10 and took a lot out of me so the 2nd set was rough

Weighted chin-ups:
35x9, 9

Incline SM press:
185x10, 8

Cable row:
200x9, 8

Single arm pushdowns
75x10, 8

Incline db curl:
35x11, 9

Facepulls
Reverse grip curls

Mar 9: lower

Bulgarian SM SS:
185x8, 6

Seated leg curl:
255x11, 9

Hack squat:
4p x11, 9

Hip thrust:
4p x12, 10

Machine crunch:
160x11

Adductor

Mar 10: pickleball

Mar 11: upper

Machine chest press:
195x8, 7

Lever row:
3p x9, 8

Machine shoulder press:
200x8, 7

Chest supported single arm pull-down:
150x12, 10

Incline tricep pressdowns
150x11, 10

Preacher curl:
3p +10 x11, 8

Cuffed lateral raise:
50x11, 9

Farmers carry

March 12:
Interval run

Mar 14: lower

RDL:
325x10

Leg ext:
270x10, 8

Back ext:
160x15, 12

Leg press:
6p x17, 13

Hanging knee raise:
40x12, 10

Mar 15: upper

Incline db press:
90x9, 8

One arm db row:
110x10, 9

Pec fly:
190x11, 10

Pull-ups:
12, 10

Dip press:
3p +5 x10, 10

Machine preacher curl:
105x10, 9

Machine lateral raise

Mar 16: lower

Kinda weird schedule this week with kids on spring break. Lifting 3 days in a row and on short rest bc I would rather do that than have to work out in my garage gym.

Heel elevated SM squat:
275x8, 7

SL hip thrust:
2p x10, 9

SL leg press
2.5p x10, 9

Standing SL leg curl:
120x11, 9

Mar 18: upper

SM bench press:
225x9, 7

HS row:
3p x9, 8

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

Wide grip pulldown:
170x11, 9

Incline db skullcrushers
40x12, 10

Seated hammer curl
40x10, 8

Db lateral raise

Mar 20: interval run

Mar 21: lower

SM RDL:
335x10, 8

Did a second set since I had to wait a while for the leg ext.

Leg ext:
270x9, 8

Prone leg curl:
135x9, 8

Went up 5 lbs since I did 130x12 and it seemed like a huge difference. Or just a little more fatigued from RDLs

Split squat:
90s x10

Mar 22: zone 2

Mar 23: upper

Lats were very sore coming into this workout, I think from RDLs over the weekend. They are often sore/tight and feel ok after I warmup but this time I had a pain in my upper lat by my armpit when I attempted weighted chin-ups. I was able to do BW ones with a slow eccentric. Also had to lower the weight on cable rows.

Db chest press:
100x10, 8

Chin-ups:
BW x8 slow eccentric and pause at top

Incline SM press:
185x10, 8

Cable rows:
170x12, 10

Seated db curls:
35x12, 10

One arm tricep pushdowns:
75x10, 9

Facepulls
Reverse curl

Mar 24: lower

Bulgarian SM SS:
185x10, 8

Seated leg curl;
260x10, 8

Hack squat:
4p x12, 9

Hip thrust:
4.5p x10, 9

Adductor
Cable crunch
stairs

Mar 25: pickleball

Mar 26: upper

Machine chest press:
190x9,,8

Lever row:
3p x9, 8

Machine shoulder press:
195x9, 7

Chest supported Single arm pull-down
160x10, 9

Incline tricep pressdowns:
150x10, 9

Preacher curl:
3p+10x 10, 8

Cable lateral raise

Could still feel some irritation in my upper lat but was able to still do my rows and Pulldowns

Mar 27: lower

Didn’t RDLs today. Body is feeling pretty beat up and sore and didn’t want to irritate my lat injury

Leg ext:
270x9, 8

Seated leg curl:
260x10, 8

Leg press:
6.5px12, 10

Back ext:
170x14, 12

Decline sit-up
Stairs

Mar 28: interval run

Mar 29: zone 2 cardio

Mar 30: upper

Still dealing with weird lat injury and training around it

Db incline press.
90x9, 8

One arm db row:
110x10, 9

Pec fly:
190x12, 9

Pulldowns
170x10, 9

Dip press:
3p +5 x11, 9

Machine preacher curl:
105x11, 9

Machine lateral raise

Mar 31: lower

heel elevated SM squat:
275x10, 8

SL landmine RDL:
90x10, 8

SL leg press:
2.5p x10, 9

Standing SL leg curl:
130x10, 8

Cable crunch
Stairs

April 1; pickleball

April 2: upper

My upper lat issue has now turned into a lateral/posterior shoulder impingement. I believe I have a strain or tendinopathy of the teres minor. May need to avoid vertical pulls and certain presses for a while. I did everything today but could feel it on most exercises.

SM chest press:
225x8, 7

Was lowering the weight slow since I was feeling the shoulder impingement

HS row:
3p x9, 8

HS shoulder press:
2p +10x8
2p x10

Lat pull-down:
170x10, 9

Incline db skullcrushers
40x10, 10

Elbow supported db hammer curl:
40x9, 8

Cuffed lateral raise

Used a V bar for close grip and felt better than a regular grip

April 3: lower

DB RDL:
120s x15, 12

Leg extension:
270x9, 8

Prone leg curl:
135x10, 6 (felt like I was about to cramp 2nd set)

DB split squat:
100s x8

Core
Stairs

April 4: zone 2

April 4 and 5: zone 2 and 16k+ steps both days

April 6: upper

Had to modify the workout heavily around the lat/shoulder issue. Resting the lat so so no vertical pulls or rows. Just did Facepulls, Kelso shrugs and Y Raises. For presses, avoiding any thing that causes the posterior shoulder impingement right now. Could feel it a little on db press warmups but nothing on machine chest press and pec fly so did those for now.

Machine chest press:
180x10, 8

Facepulls

Pec fly:
190x10, 8

Kelso shrug

Incline db curl:
35x10, 8

Tate press:
40x13, 12

Y raise
Farmers carry

April 7: lower

SM Bulgarian SS:
195x7, 6

Seated leg curl:
260x10, 8

Hack squat:
4p x12

Hip thrust;
4.5p x12

Adductor
Cable crunch
Stairs

April 8: pickleball

April 9: upper

Still modifying everything to avoid lats and certain presses

Machine shoulder press:
190x9, 8

Facepulls

Pec fly:
190x12, 9

Kelso shrugs

Incline tricep pressdowns:
150x10, 9

Seated db hammer curl:
40x10, 9

Y raise

April 10: lower

RDL:
275x12

Felt fine on lat but kept them light today

Leg ext:
260x10, 9

Back ext:
170x12, 11

Leg press
6.5p x12, 10

Hanging leg raises
Stairs