Rich's training log

4/23/2026
Bench press: 95x20, 115x15, 135x6, 95x17
Hammer Strength bench press: 50x30, 70x30, 90x30, 140x20, 90x30
Assisted dips: 2 sets
Dips: BWx5
Machine flys: 5 sets
Rope pushdowns: 44x30, 55x30x2, 66x20
DB front raise: 25x30
Bike ride: 17.8 miles

4/24/2026
One-arm row: 70x5, 100x12, 120x4
Seated cable rows: 143x30, 165x22
Neutral grip lat pulldowns: 121x30, 143x17
Cable reverse shrugs: 165x30, 187x20
Standing straight arm lat pulldown: 55x30, 66x15
Cable face pulls, high pulley: 77x30, 88x25
Hammer curls: 40x30, 40x15

4/26/2026
SSB squats (#3/#12): 150x5, 240x5, 360x3, 360x2, 240x7
SSB good mornings: 240x10, 290x7, 330x3, 240x7
Ab machine: 2 sets
Hanging leg raises: BWx5, BWx7
DB side bends: 50x20
Bike ride: 18.5 miles

4/27/2026
Bench press: 95x20, 115x17, 135x7, 135x9, 95x25
Hammer Strength bench press: 50x30, 100x30, 150x20, 200x7
Dips: BWx10x2
Push ups: BWx15
Machine flys: 3 sets
Rope pushdowns: 72x12, 77x12, 83x12
DB front raise: 40x10, 50x10
Deltoid raise machine: 80x10

4/29/2026
Bike ride: 16.4 miles

4/30/2026
DL: 135x5, 225x5, 315x3, 385x4, 385x5, 405x3
RDL to floor: 225x5, 315x3, 385x4, 315x5
Hammer Strength hip thrust: 180x12x2

5/1/2026
Bench press: 95x20, 135x11x2, 95x25
Incline press: 45x5, 65x5, 95x3
Dips: BWx12x2
Push ups: BWx25
Machine flys: 4 sets
Rope pushdowns: 55x30, 66x30, 77x15
DB front raise: 30x30
Deltoid raise machine: 80x10
Hanging leg raises: BWx5
Bike ride: 17.8 miles

5/2/2026
One-arm row: 70x5, 100x15, 120x7, 120x8
Seated cable rows: 143x23, 165x23
Medium grip lat pulldowns: 121x23, 143x18
Cable reverse shrugs: 187x20x2
Standing straight arm lat pulldown: 66x30x2
Cable face pulls, high pulley: 98x20x2
Hammer curls: 40x30, 40x17

5/3/2026
Bike ride: 14.4 miles

5/4/2026
SSB squats: 150x5, 240x5, 290x10x2
SSB good mornings: 240x10, 290x8, 330x3
Hanging leg raises: BWx8, BWx10
DB side bends: 50x20x2
Run: 1.5 miles
Walk: 2 miles

5/5/2026
Bench press: 95x10, 135x11, 135x12
Slingshot bench press: 135x10, 155x5
Incline press: 45x5, 65x5, 95x5
Dips: BWx21x2
Push ups: BWx34
Machine flys: 4 sets
Rope pushdowns: 77x12, 83x12, 88x14, 94x10
DB front raise: 50x10, 60x8
Deltoid raise machine: 90x10

5/6/2026
Pendlay row: 135x5, 205x8x4, 135x10
Shrugs: 585x25, 675x15
Close grip pull-ups: BWx5x2
Cable reverse shrugs: 231x12, 253x10
Standing straight arm lat pulldown: 77x12, 88x6
Cable face pulls: 121x12, 143x12
Hammer curls: 70x12, 80x5

5/7/2026
Bike ride: 15.8 miles

5/8/2026
RDL to floor: 135x5, 225x5, 315x3, 385x5, 385x4, 385x3
Deficit RDL to floor: 225x5, 315x5x2
Hammer Strength hip thrust: 180x12x2

5/9/2026
Close grip bench press: 95x10, 115x12, 115x15, 135x12
Slingshot close grip bench press: 155x12, 185x2
Incline press: 45x5, 95x7x2
Dips: BWx25x2
Push ups: BWx40
Machine flys: 4 sets
Rope pushdowns: 66x30, 77x22
DB front raise: 35x30
Bike ride: 16.4 miles

5/10/2026
One-arm row: 70x5, 110x12x3
Seated cable rows: 165x25, 165x17
Neutral grip lat pulldowns: 121x30, 121x21
Cable reverse shrugs: 187x30x2
Standing straight arm lat pulldown: 66x15, 55x30
Cable face pulls, high pulley: 98x30, 98x25
Hammer curls: 40x30, 40x21
Deltoid raise machine: 80x13
Hanging leg raises: BWx5

5/12/2026
SSB squats: 150x5, 240x5, 310x8x3
SSB good mornings: 240x10, 290x8, 330x3
Hanging leg raises: BWx10, BWx12
DB side bends: 50x20x2

5/13/2026
Bench press: 95x5, 155x6, 135x12, 145x10, 95x32
Slingshot bench press: 145x10, 185x2
Incline press: 45x5, 95x10x2
Push ups: BWx51
Dips: BWx25x2
Rope pushdowns: 94x10x2, 99x9
DB front raise: 50x12, 60x10
Bike ride: 17.8 miles

5/14/2026
Pendlay row: 135x5, 205x8x3
Shrugs: 585x30, 675x20
Close grip pull-ups: BWx7x2
Cable reverse shrugs: 253x10x3
Standing straight arm lat pulldown: 77x12, 88x8x3
Cable face pulls: 121x12, 143x12, 165x7
Hammer curls: 70x12, 80x6
Deltoid raise machine: 90x10

5/16/2026
DL: 135x5, 225x5, 315x3, 385x5x3
RDL to floor: 225x5, 315x3, 385x4
Hammer Strength hip thrust: 180x12x2
Incline bench sit ups: BWx20x2

5/17/2026
Close grip bench press: 95x10, 145x10x3, 95x33
Slingshot close grip bench press: 155x10, 175x7, 185x3
Incline press: 45x5, 95x12x2
Dips: BWx27x2
Push ups: BWx53
Rope pushdowns: 71x30x3
DB front raise: 40x20
Bike ride: 15.8 miles

5/19/2026
One-arm row: 70x5, 120x10x3
Seated cable rows: 165x30, 165x15
Neutral grip lat pulldowns: 121x30, 121x18
Cable reverse shrugs: 187x30, 187x20
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 98x30, 98x20
Hammer curls: 40x30
Bike ride: 13.2 miles

5/20/2026
SSB squats: 150x5, 240x5, 340x5x4
SSB good mornings: 240x10, 290x8, 330x5
Hanging leg raises: BWx10, BWx12

5/22/2026
Bench press: 95x5, 155x7x3, 95x35
Slingshot bench press: 155x10, 175x7, 185x4
Dips: BWx28, BWx23
Rope pushdowns: 73x6, 77x6, 83x6, 88x6
DB front raise: 50x7

5/23/2026
Pendlay row: 135x5, 235x5x4
Shrugs: 585x30, 675x10
Close grip pull-ups: BWx7x2
Cable reverse shrugs: 258x6x3
Standing straight arm lat pulldown: 93x6x2
Cable face pulls: 170x4, 165x6
Hammer curls: 80x6
Bike ride: 15.8 miles

5/24/2026
RDL to floor: 135x5, 225x5, 315x3, 385x5, 425x2
Deficit RDL to floor: 225x5, 315x6, 385x3 (PR triple)
Hammer Strength hip thrust: 180x12x2
Incline bench sit ups: BWx30, BWx20

5/26/2026
Close grip bench press: 95x10, 135x5, 155x7x3, 95x32
Slingshot close grip bench press: 155x10, 175x7, 185x4
Dips: BWx30, BWx25
Rope pushdowns: 71x30, 71x20
DB front raise: 35x20