Rich's training log

3/6/2026
One-arm row: 80x10, 100x7
Seated cable rows: 143x20x2
Lat pulldowns: 110x15x2
Cable reverse shrugs: 110x20x2
Standing straight arm lat pulldown: 33x20x2
Cable face pulls, high pulley: 55x15x2
Hammer curls: 25x30
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 16.4 miles

3/12/2026
SSB squats (#3/#12): 150x5, 240x5, 330x5x2
SSB good mornings: 240x7, 290x5
Hammer Strength hip thrust: 180x12
Shoulder abductions and adductions, external and internal rotations, etc.

3/13/2026
Bench press: 95x10x2
Hammer Strength bench press: 50x10, 70x10, 100x10x2
Assisted dips: 2 set
Machine flys: 5 sets
Rope pushdowns: 66x10, 72x10, 77x8
DB front raise: 30x10x2
Deltoid raise machine: 1 set
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 15.8 miles

3/14/2026
Pendlay row: 135x5, 225x5x2
Shrugs: 585x20x2
Neutral grip lat pulldowns: 143x10, 165x10, 187x8
Cable reverse shrugs: 187x10, 209x10, 231x8
Standing straight arm lat pulldown: 44x10, 55x10
Cable face pulls: 44x10, 50x10
Hammer curls: 40x10, 50x10, 60x10, 70x5
Bike ride: 12.7 miles

3/17/2026
DL: 135x5, 225x5, 315x3, 365x5, 415x2
RDL to floor: 225x5, 315x3, 385x4, 385x3
Hammer Strength hip thrust: 180x12x2
Shoulder abductions and adductions, external and internal rotations, etc.

3/18/2026
Bench press: 95x12x2
Hammer Strength bench press: 50x30, 70x30, 90x25, 50x30
Machine flys: 5 sets
Assisted dips: 2 sets
Rope pushdowns: 44x30, 50x30
DB front raise: 20x15
Shoulder abductions and adductions, external and internal rotations, etc.

3/20/2026
Bike ride: 15.8 miles

3/21/2026
SSB squats: 150x5, 240x5, 330x5x2
SSB good mornings: 240x7, 290x5
Leg press: 360x10, 450x7
Incline bench sit ups: BWx20x2

3/22/2026
Bench press: 95x12x2
Hammer Strength bench press: 50x10, 100x10, 150x12, 200x4, 100x10x2
Assisted dips: 2 set
Machine flys: 6 sets
Rope pushdowns: 72x10, 77x10, 83x5
DB front raise: 40x7, 50x4
Deltoid raise machine: 1 set
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 16.4 miles

3/23/2026
Pendlay row: 135x5, 225x5x2
Shrugs: 585x25, 585x20
Assisted CG pull-ups: 4 sets
Cable reverse shrugs: 165x10, 187x10, 209x10, 231x8
Standing straight arm lat pulldown: 44x10, 55x10, 66x7
Cable face pulls: 44x10, 55x10, 66x10, 77x10
Hammer curls: 60x12, 70x6
Bike ride: 12.7 miles

3/25/2026
RDL to floor: 225x5, 315x3, 385x4, 405x1, 315x6x2
Hammer Strength hip thrust: 180x13x2

3/26/2026
Bench press: 95x12, 95x13, 115x7
Hammer Strength bench press: 50x30, 70x30, 90x30, 140x20, 90x30
Machine flys: 5 sets
Assisted dips: 2 sets
Rope pushdowns: 44x30, 55x30, 66x12
DB front raise: 20x20x2
Bike ride: 12.1 miles

3/28/2026
One-arm row: 85x5, 100x12x2
Seated cable rows: 143x30, 143x25
Neutral grip lat pulldowns: 121x30, 121x21
Cable reverse shrugs: 143x30x2
Standing straight arm lat pulldown: 44x30, 55x23
Cable face pulls, high pulley: 55x30, 66x30
Hammer curls: 40x30
Bike ride: 12.7 miles

3/29/2026
SSB squats (#3/#12): 150x5, 240x5, 290x8x2
SSB good mornings: 240x7, 290x6, 310x3
Leg press: 360x10, 450x7
Ab machine: 2 sets
Bike ride: 16.4 miles

3/30/2026
Hammer Strength bench press: 50x10, 100x10, 150x12, 100x10x2
Assisted dips: 2 sets
Machine flys: 6 sets
Rope pushdowns: 50x10, 60x12, 70x10
Bike ride: 13.8 miles

3/31/2026
Walk: 3.4 miles

4/1/2026
Pendlay row: 135x5, 205x7x2
Shrugs: 495x30, 585x21
Assisted CG pull-ups: 3 sets

4/2/2026
RDL to floor: 135x5, 225x5, 315x3, 365x5, 365x4
Deficit RDL to floor: 135x5, 225x5, 315x4, 365x2
Hammer Strength hip thrust: 180x13x2
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 15.8 miles

4/3/2026
Walk: 3.5 miles

4/6/2026
Hammer Strength bench press: 50x30, 70x30, 90x30, 140x20, 90x30
Machine flys: 5 sets
Assisted dips: 2 sets

4/7/2026
One-arm row: 50x5, 100x12
Seated cable rows: 143x25
Neutral grip lat pulldowns: 121x30, 121x20
Cable reverse shrugs: 143x30x2
Standing straight arm lat pulldown: 44x30, 55x23
Cable face pulls, high pulley: 66x30x2
Hammer curls: 40x30

Note: Pulled quad; shoulder issues ongoing

4/9/2026
SSB squats: 150x5x2
SSB good mornings: 150x5x2
Leg press: 90x10x2
Ab machine: 1 set
Walk: 3.6 miles

4/11/2026
Bench press: 95x10, 115x8, 135x2
Hammer Strength bench press: 50x10, 100x15, 150x20, 200x7
Assisted dips: 2 set
Machine flys: 6 sets
Rope pushdowns: 72x10, 77x10, 83x6
DB front raise: 40x7, 50x7
Bike ride: 9.5 miles

Note: Light squats and shorter bike ride due to quad recovery.

4/12/2026
Pendlay row: 135x5, 225x5x2
Shrugs: 585x25, 675x15
CG pull-ups: BWx3x2
Cable reverse shrugs: 209x15, 231x10
Standing straight arm lat pulldown: 55x12, 66x10
Cable face pulls: 77x12, 88x12, 99x12, 110x12
Hammer curls: 60x12, 70x7
Bike ride: 16.4 miles

Note: First time doing pull-ups in a few months, so I took it easy.

4/13/2026
DL: 135x5, 225x5, 315x3, 365x5, 405x2
RDL to floor: 225x5, 315x3, 385x5, 425x1
Hammer Strength hip thrust: 45x10, 90x10, 135x10, 180x12
Shoulder abductions and adductions, external and internal rotations, etc.
Walk: 3.5 miles

4/14/2026
Bike ride: 17.8 miles

4/15/2026
Bench press: 95x12, 115x8, 135x3
Hammer Strength bench press: 50x30, 70x30, 90x30, 140x20, 90x30
Machine flys: 5 sets
Leg adduction machine: 3 sets
Assisted dips: 2 sets
Rope pushdowns: 44x30, 55x30, 66x20
DB front raise: 20x30x2
Run: 1.5 miles
Walk: 2 miles

4/16/2026
One-arm row: 70x5, 100x12x2
Seated cable rows: 143x30, 143x25
Neutral grip lat pulldowns: 121x30, 143x15
Cable reverse shrugs: 165x30x2
Standing straight arm lat pulldown: 44x30, 55x30
Cable face pulls, high pulley: 66x30, 77x30
Hammer curls: 40x30
Walk: 3.5 miles

4/18/2026
SSB squats: 150x5, 240x5, 330x5x2, 350x2
SSB good mornings: 240x10, 290x6, 330x2
Leg press: 360x10, 450x10, 540x4
Ab machine: 2 sets

4/19/2026
Bench press: 95x15, 115x8, 135x5
Hammer Strength bench press: 50x10, 100x15, 150x20, 200x7
Assisted dips: 2 set
Machine flys: 4 sets
Rope pushdowns: 72x10, 77x10, 83x8
DB front raise: 40x7, 50x8
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 15.8 miles

4/20/2026
Pendlay row: 135x5, 225x5x2, 135x10
Shrugs: 585x30, 675x15
Neutral grip lat pulldowns: 165x12, 187x8, 209x4
Cable reverse shrugs: 209x15, 231x10
Standing straight arm lat pulldown: 66x12, 77x10
Cable face pulls: 99x12, 110x12
Hammer curls: 60x12, 70x7

4/21/2026
Bike ride: 16.4 miles

4/22/2026
RDL to floor: 135x5, 225x5, 315x3, 385x4, 425x1
Deficit RDL to floor: 225x5, 315x4, 365x1
Hammer Strength hip thrust: 180x12x2