Beeschnuts Strength Training Log
Finally starting a log on here after lurking H&F for like 7 years or so. A little about me: I'm 6ft tall and currently a
April 11: zone 2
April 12: zone 2
April 13; upper
Shoulder/lat thing is better but not 100%. Was able to do rows today but still not attempting any vertical pulls. Felt a minor impingement on db incline warmups but it felt better each set as a warmed up and got some blood flow. 90s still felt really heavy today between the injury and some weight loss
Db incline:
90x7
85x8
Chest supported db row:
90x10, 9
Pec fly;
195x10, 8
Neutral grip machine row:
180x10, 8
Dip press:
3p +5x11, 9
Preacher curl machine:
105x12, 10
Lateral raise
April 14: lower
Heel elevated SM squat:
285x8, 7
SL landmine RDL:
95x10, 8
SL leg press:
2.75p x10, 9
SL standing leg curl:
140x9
Had to stop second set bc I had pain near the bottom of my right hamstring. It felt tight in that spot after RDLs Tuesday and seemed to aggravate it on the leg curls
Machine crunch
Stairs
April 15: pickleball
Was able to play without aggravating my hamstring injury and but could feel it at tines. Still very tight/sore, won’t do RDLs or leg curls tomorrow.
April 16: upper
Machine chest press:
190x9, 7
HS row, neutral grip:
2.5p x10, 9
HS shoulder press:
2p x10, 9
Single arm cable row:
70x10, 9
Db incline skullcrushers:
40x10, 9
Hammer curl w/elbow support:
40x10, 9
Cable lateral raise
April 17: lower
Leg ext:
260x10, 9
Light leg curls
No pain on these but didn’t do anything hard. Just wanted to get some blood flow in the hams
DB Split squats:
100s x9
Hip thrust:
4px10x2
Adductor
Cable crunch
Stairs
April 18: zone 2
April 19: zone 2
April 20: upper
BW 191. Down 9 lbs on the most recent cut.
Db chest press:
95s x10, 8
Assisted pullup machine
First time trying a vertical pull since injuring my lat. it went ok, no pain but was also pretty easy/light
Incline cable chest press:
100x11, 10
Did these bc someone was on the SM
Cable row:
170x12, 10
Seated db curl:
35x12, 10
Single arm pushdowns:
70x12, 10
Reverse curl
Facepulls
April 21: lower
Sleep was awful last night. Still went and lifted but lowered the weight on everything
SM Bulgarian SS:
185x6
155x10
Seated leg curl;
245x10, 8
Hack squat:
3p x16, 12
SL hip thrust:
2p x10, 8
Machine crunch
Stairs
April 22: pickleball
April 23: upper
Machine chest press:
190x8, 7
Lever row:
3p x9, 8
Machine shoulder press:
190x8, 7
Chest supported single arm pull-down:
150x12, 10
Incline tricep pressdowns:
150x11, 9
Preacher curl:
3p +10 x10, 8
Machine lateral raise
Farmers carry
April 24: lower
SM RDL:
275x10
First time doing RDL since tweaking hamstring. Went fine, no setbacks
Leg ext:
260x10, 9
Back ext:
170x12
85x12
Could feel that spot on my hamstring a little on the first set. So just used one db the second set to be safe
Leg press:
6.5p x12, 10
Hanging leg raise
April 25: zone 2
April 26: interval run
April 27: upper
Still dealing with the weird lat/shoulder injury but training around it
Incline db press:
85x10, 8
Chest supported db row:
90x10, 9
Pec fly:
195x10, 8
Machine row:
185x7
170x10
Tricep ext machine:
100x10x2
Preacher curl machine
110x10, 8
Machine lateral raise
April 28: lower
Heel elevated SM squat:
285x10, 7
SL landmine RDL:
90x10, 8
SL leg press:
3p x9, 8
Unilateral standing leg curl:
90x12, 10
Went light on these, this was the everywhere I aggravated my hamstring 2 weeks ago
Machine crunch
April 29: pickleball
April 30: upper
Machine chest press:
180x10, 8
HS row, neutral grip:
2.5p x10, 8
Close grip cable press:
80x10
90x10
Tried this instead of HS shoulder press since my left shoulder/lat is still messed up. Was not crazy about it
One arm cable row:
70x10, 9
Incline tricep pressdowns
150x10, 9
Db hammer curls, elbow supported:
40x10, 8
May 1: lower
SM RDL:
295x10, 8
Leg ext:
260x10, 9
Prone leg curl:
130x10, 8
Db split squat:
100s x8
Cable crunch
Stairs
May 2: zone 3
May 3: interval run
May 4: upper
Pretty disappointing session. Still getting a posterior shoulder impingement in my left shoulder on presses and have the upper lat injury. Prob need to take a break from any presses or pulls for a little. If i do upper body at all Thursday, it will prob just be an arm workout
Machine chest press
Facepulls
Db incline press
Y raise
Pec fly
Kelso shrug
Preacher curl
Rope pressdowns
Db front raise
May 5: lower
SM Bulgarian SS:
165x8x2
Seated leg curl:
245x10, 8
Hack squat:
3.5p x14, 12
Hip thrust:
4p x10x2
Hanging leg raise
Stairs
May 6: pickleball
Getting some dry needling done on my lat/shoulder this Friday
May 7: arms
Didn’t do any pressing or pulls today to rest my lat/shoulder and just did arms for 45 min like I was in high school. Have dry needling tomorrow and will see how it feels next week
Db hammer curl:
40x11, 9
V bar pressdowns:
150x15, 12
Preacher curl:
3p x10, 10
Elbows out tri ext:
40x10, 10
Cable curl:
110x10, 10
Reverse grip single arm pushdowns:
50x10, 10
Mar 8: lower
Debt do RDLs since I had the dry needling done and that area was sore
Seated leg curl:
245x11, 9
Leg ext:
260x10, 9
Back ext:
90x15x2
Machine leg press (plate loaded was in use)
300x12x2
Adductor
Core
Zone 2 cardio both weekend days
Shoulder/lat felt a little better today. Not sure if it’s the dry needling or extra rest. Also started a heat pad daily. Still not 100% but less of an impingement on presses and no pain on rows. The real test will be overhead movements (both push and pull). Went light on everything today and slow eccentric
Machine chest press:
160x10, 10
Lever row:
2.5p x10, 10
Pec fly:
170x12, 10
Cable row:
170x10, 10
Incline db curl:
35x10, 9
Rope pressdowns:
120x12, 10
Machine lateral raise
May 12: lower
Heel elevated SM squat:
295x8, 6
SL landmine RDL:
95x8,7
SL leg press:
3p x9, 8
Prone leg curl:
130x9
120x10
Decline sit-up
Stairs
May13: pickle ball
May 14: upper
Machine chest press:
165x10, 8
Lever row:
120x10, 9
Machine shoulder press:
180x8
170x10
Chest supported single arm pull-down:
140x12, 10
Preacher curl:
3p x11, 9
Incline tricep pressdowns:
140x11, 10
May 15: lower
SM RDL:
315x10
Leg ext:
260x10, 9
Seated leg curl;
245x10, 8
Walking lunges:
62s x10, 10
Cable crunch
Stairs
May 16: zone 2
May 17: interval run
May 18: upper
Machine chest press:
165x10, 8
Lever row:
2.75p x9, 8
Pec fly
180x10, 8
Cable row:
170x11, 10
Standing db hammer curl
40x12, 10
Tate press
40x14, 12
Y raise
May 19: lower
SM bulgarian SS:
165x10, 8
Back ext:
150x12, 10
Hack squat:
4p x11, 9
Hip thrust:
4.5p x12 10
Adductor
Hanging leg raise
May 20: pickleball
May 21: arms
Just did arms to give my lat/shoulder more rest
Db hammer curl
Rope pressdowns
Preacher curl
Tate press
Incline db curl
Crossbody single arm pressdowns
Farmers carry
May 22: lower
Seated leg curl:
245x10, 8
Leg ext:
260x10, 9
SM RDL:
325x10
Leg press:
6.5p x12, 10
May 23: zone 2
May 24: zone 2
May 25: upper
Machine chest press:
170x9, 8
Lever row:
2.5p x12, 10
Pec fly:
180x10, 9
Cable row:
170x12, 10
Rope pressdowns
Preacher curl
May 26: lower
Was tired today and didn’t feel like working out but did anyway. Squats were pretty rough
Heel heated SM squats
295x6, 5
SL landmine RDL:
90x10, 8
SL leg press:
2.5p x10, 9
Prone leg curl:
130x10, 8
Decline sit-up
Stairs
May 27: pickleball
May 28: upper
Low incline db press:
80x10x2
Still getting posterior shoulder impingement but it’s not too bad. Going with a slower eccentric on these
Chest supported db row:
80x12, 10
Machine shoulder press:
170x11, 9
Machine row:
160x12, 10
Seated db curl:
35x12, 10
Single arm pushdowns
70x10, 9
Machine lateral raise
May 29: interval run
May 30:
Leg ext
260x11, 9
Seated leg curl:
245x11, 9
Walking lunge:
70s x9, 8
Back ext:
150x15, 13
Adductor
Cable crunch
May 31: upper
Machine chest press:
170x10, 9
Lever row:
2.75p x10, 9
Pec fly:
180x10, 8
Cable row:
170x12, 10
Preacher curl:
3p x11, 10
Tate press:
40x13, 12
Y raises
Farmers carry
