My Training Log

Monday, January 16, 2023

Squat 5×5 @ 295

Deadlift 425×3

Chin-ups BW×26

Back Extensions 4×12 @ BW

Wednesday, January 18, 2023

Strict Press 175×4

Bench Press 5×5 @ 245

Dips 4×12 @ BW

Friday, January 20, 2023

Squat 355×3

Deadlift 5×5 @ 350

RDL 3×8 @ 210

DB Row 3×8 @ 110

Monday, January 23, 2023

Bench Press 315×1, 285×5

Strict Press 5×5 @ 150, 3×8 @ 120

Dips 3×12 @ BW

Back Extensions 3×12 @ BW+25

Lat Pulldowns 3×8 @ 100

Trap Bar Shrugs 3×10 @ 430

Wednesday, January 25, 2023

Squat 5×5 @ 300, 270×7

Deadlift 450×3

Chin-ups BW×26

Back Extensions 4×12 @ BW+45

Friday, January 27, 2023

Strict Press 195×2

Bench Press 5×5 @ 250

Close Grip Bench 4×5 @ 185

Dips 3×10 @ BW+10

DB Curls 60×5

Monday, January 30, 2023

Squat 370×3

Deadlift 5×5 @ 355

Seated Leg Curl 3×12 @ 150, 135×15

Back Extensions 4×12 @ BW+50

Wednesday, February 1, 2023

Bench Press 315×3, 225×11 🏆

Strict Press 5×5 @ 155

Lat Pulldowns 4×12 @ 90

DB Curls 60×5

Trap Bar Shrugs 3×10 @ 450

Saturday, February 4, 2023

Squat 5×5 @ 300, 275×8

Deadlift 475×1

Monday, February 6, 2023

Strict Press 205×1

Bench Press 5×5 @ 255

Barbell Rows 3×8 @ 205

Dips 3×8 @ BW

Chin-ups BW×18

Thursday, February 9, 2023

Squat 395×1

Deadlift 5×5 @ 360

Seated Leg Curl 3×12 @ 170

Saturday, February 11, 2023

Bench Press 340×1 🏆

Strict Press 5×5 @ 160

Incline DB Press 3×8 @ 70

Cable Row 80×10

Tricep Rope Pushdowns 3×10 @ 60, 2×8 @ 50

Monday, February 13, 2023

Deadlift 455×5 🏆

Squat 5×5 @ 310

Wednesday, February 15, 2023

Strict Press 180×4

Bench Press 5×5 @ 260

Tricep Extension 3×12 @ 65

Side Delt Raises 5×15 @ 25/20/20/20/20

Saturday, February 18, 2023

Deadlift 375×3, 5×5 @ 365

Monday, February 20, 2023

Bench Press 3×1 @ 320/315/315

Strict Press 5×5 @ 165, 2×8 @ 135

Tricep Extension 3×10 @ 72

Trap Bar Shrugs 2×10 @ 360, 2×10 @ 450, 540×8

Thursday, February 23, 2023

Squat 5×5 @ 315

Deadlift 475×3 🏆

Seated Leg Curl 3×12 @ 175

Back Extensions 4×15 @ BW+45

Saturday, February 25, 2023

Strict Press 180×4

Bench Press 5×5 @ 265

Close Grip Bench 3×5 @ 225, 3×6 @ 185, 3×9 @ 135

Side Delt Raises 4×12 @ 25

Monday, February 27, 2023

Squat 380×3

Deadlift 5×5 @ 370

Seated Leg Curl 3×12 @ 180

RDL 225×8

Wednesday, March 1, 2023

Bench Press 315×1

DB Shoulder Press 5×12 @ 55

Side Delt Raises 4×12 @ 25

DB Curls 5×12 @ 45

Friday, March 3, 2023

Squat 5×5 @ 320

Deadlift 490×1

Monday, March 6, 2023

Strict Press 200×1

Bench Press 5×5 @ 270

Dips 4×12 @ BW-30

Front Shoulder Raises 4×12 @ 25

Wednesday, March 8, 2023

Squat 400×1

Deadlift 5×5 @ 375

Friday, March 10, 2023

Bench Press 3×1 @ 315/315/325

Strict Press 5×5 @ 165, 2×6 @ 125

Tuesday, March 14, 2023

Deadlift 455×3

Squat 5×5 @ 325

Back Extensions 3×15 @ BW

Thursday, March 16, 2023

Bench Press 5×5 @ 275

Close Grip Bench 230×5

Side Delt Raises 4×15 @ 25

Saturday, March 18, 2023

Squat 370×3

Sumo Deadlift 5×5 @ 380

Seated Leg Curl 2×12 @ 185

Monday, March 20, 2023

Bench Press 315×1

Strict Press 5×5 @ 135

Incline Smith Bench 3×12 @ 135

DB Fly 3×10 @ 35

Tricep Extension 2×10 @ 72

Barbell Front Raises 80×8

Thursday, March 23, 2023

Sumo Deadlift 485×1 🏆

Squat 5×5 @ 330

Seated Leg Curl 3×12 @ 180

Back Extensions 4×15 @ BW+55

DB Curls 45×10

Saturday, March 25, 2023

Bench Press 5×5 @ 275

Strict Press 185×2

Arnold Press 3×10 @ 50

DB Fly 4×12 @ 35

Barbell Front Raises 3×15 @ 60

Tuesday, March 28, 2023

Squat 390×2

Deadlift 5×5 @ 390

Thursday, March 30, 2023

Bench Press 325×1

Strict Press 160×5

Incline Smith Bench 4×15 @ 135

Smith Shoulder Press 4×10 @ 115

Tricep Extension 4×10 @ 50

Saturday, April 1, 2023

Sumo Deadlift 500×1 🏆

Squat 5×5 @ 335, 225×10

Tuesday, April 4, 2023

Strict Press 205×1

Push Press 225×1 🏆

Bench Press 5×5 @ 275

Incline Smith Bench 3×8 @ 185

Thursday, April 6, 2023

Squat 405×1

Deadlift 5×5 @ 395

RDL 265×5

Saturday, April 8, 2023

Bench Press 275×1

Incline Smith Bench 3×10 @ 185

Strict Press 3×5 @ 90

Tuesday, April 11, 2023

Squat 3×1 @ 375/415/435 🏆

Bench Press 3×1 @ 275/315/335

Sumo Deadlift 3×1 @ 455/500/530

Tuesday, April 25, 2023

Bench Press 5×5 @ 235

Barbell Rows 3×8 @ 225, 135×15

Chin-ups 3×AMRAP @ BW

Hammer Curls 2×25 @ 30

Thursday, April 27, 2023

SSB Box Squat 3×5 @ 255

Strict Press 170×3

Push Press 205×1

Strict Press 6×5 @ 140

Seated Calf Raises 3×12 @ 160

Smith Shoulder Press 4×12 @ 135

Saturday, April 29, 2023

Bench Press 3×2 @ 285

Squat 4×5 @ 315

Sumo Deadlift 425×3

Deadlift 2×5 @ 360

Leg Press 1000×5

Monday, May 1, 2023

Bench Press 5×4 @ 255

Close Grip Bench 225×8

Squat 2×2 @ 395, 315×5

Barbell Rows 3×8 @ 230

Friday, May 5, 2023

Squat 4×4 @ 330

Sumo Deadlift 450×3

Deadlift 2×5 @ 375

Bench Press 2×2 @ 300

Pin Bench 3×5 @ 225

Incline Smith Bench 3×10 @ 185

Tricep Extension 4×10 @ 57

JM Press 3×10 @ 135

Barbell Shrugs 2×12 @ 365

DB Curls 3×10 @ 40

Tuesday, May 9, 2023

Squat 415×1

Incline Smith Bench 3×10 @ 195

DB Curls 65×4

Thursday, May 11, 2023

Bench Press 275×2, 4×5 @ 245

Strict Press 4×5 @ 160

Trap Bar Shrugs 4×15 @ 405

Saturday, May 13, 2023

Squat 4×3 @ 350

Sumo Deadlift 475×1

Deadlift 405×5

Close Grip Bench 4×6 @ 205

JM Press 4×10 @ 140

Tuesday, May 16, 2023

Squat 3×3 @ 370

Bench Press 280×3, 4×5 @ 245

Lat Pulldowns 3×10 @ 100

Thursday, May 18, 2023

Bench Press 315×1

Pin Bench 3×6 @ 245

SSB Box Squat 4×5 @ 235

Strict Press 170×5, 5×6 @ 140

Cable Row 3×10 @ 100

Barbell Curls 3×12 @ 110

Friday, May 19, 2023

Squat 5×5 @ 315

Deadlift 455×3

Sumo Deadlift 2×5 @ 365

Deadlift 365×5

Wednesday, May 24, 2023

Bench Press 3×1 @ 305, 6×6 @ 245

Squat 3×2 @ 395

Seated Leg Curl 3×10 @ 190

Back Extensions 3×12 @ BW + 70, 90, 110

Friday, May 26, 2023

Pin Bench 3×6 @ 255

SSB Squat 3×5 @ 255

Strict Press 180×2, 5×5 @ 150

Chin-ups BW×20

Sunday, May 28, 2023

Bench Press 3×2 @ 305

JM Press 3×8 @ 135

Squat 4×5 @ 330

Sumo Deadlift 460×3, 385×5

Deadlift 2×5 @ 385

Kroc Rows 3×12 @ 100

Lat Pulldowns 2×10 @ 105

Wednesday, May 31, 2023

Bench Press 315×1, 5×5 @ 250

Squat 415×3 🏆

Back Extensions 4×12 @ BW + 115

Friday, June 2, 2023

Spoto Press 4×6 @ 235

Close Grip Bench 3×10 @ 135

SSB Squat 4×3 @ 285

Strict Press 190×2, 5×4 @ 160

Barbell Rows 2×7 @ 235

Sunday, June 4, 2023

Sumo Deadlift 2×1 @ 475

Deadlift 405×5

Wednesday, June 7, 2023

Bench Press 315×1, 6×6 @ 255

Squat 3×3 @ 370

Friday, June 9, 2023

Strict Press 195×2, 5×4 @ 165

SSB Squat 5×5 @ 255

Pin Bench 4×5 @ 265

Sunday, June 11, 2023

Smith Bench 3×3 @ 305

DB Shoulder Press 3×10 @ 55

Side Delt Raises 4×10 @ 25

Tuesday, June 13, 2023

Bench Press 325×1, 6×6 @ 260

Squat 5×5 @ 335

Thursday, June 15, 2023

Strict Press 200×2, 5×5 @ 170

Pin Bench 4×3 @ 245

Sumo Deadlift 425×4

Deadlift 3×5 @ 395

Sunday, June 18, 2023

Squat 2×5 @ 315, 245×10

Tuesday, June 20, 2023

Smith Squat 3×3 @ 360

Smith Bench 295×5, 305×3

Smith Shoulder Press 3×5 @ 200

DB Curls 65×5

Friday, June 23, 2023

Strict Press 205×1, 4×5 @ 170

Close Grip Bench 3×6 @ 185

JM Press 4×15 @ 95

Chest Supported Rows 3×15 @ 170

Sunday, June 25, 2023

Bench Press 315×1, 6×6 @ 260

Squat 2×1 @ 405

Tuesday, June 27, 2023

Deadlift 455×3

Sumo Deadlift 2×1 @ 405

Trap Bar Shrugs 4×15 @ 450

Wednesday, June 28, 2023

Cable Row 4×12 @ 100

Kroc Rows 4×10 @ 100

Friday, June 30, 2023

Bench Press 335×1, 275×5

Close Grip Bench 225×10

Squat 405×3

JM Press 4×12 @ 125

Monday, July 10, 2023

Bench Press 305×1, 5×5 @ 260

Dips 3×10 @ 0

Tricep Extension 4×12 @ 65

Wednesday, July 12, 2023

Squat 405×2, 345×5, 335×5, 2×5 @ 315

Friday, July 14, 2023

Press 205×1

Push Press 2×1 @ 230/235 🏆

Press 3×8 @ 155

DB Curls 60×3, 50×6, 40×8, 30×9

Tricep Extension 3×12 @ 73

Wednesday, July 26, 2023

Squat 365×5

Deadlift 3×5 @ 365

Lat Pulldowns 3×15 @ 2

Lying Leg Curl 3×10 @ 150/120/90

Friday, July 28, 2023

Bench Press 275×5

Press 5×5 @ 160

Side Delt Raises 4×10 @ 25

Cable Fly 4×10 @ 160/160/130/130

DB Curls 3×8 @ 55, 2×10 @ 30

DB Fly 3×8 @ 75

Sunday, July 30, 2023

Deadlift 405×5

Squat 5×5 @ 315

Back Extensions 3×10 @ 110

Lying Leg Curl 3×10 @ 160

Cable Row 3×10 @ 190

Tuesday, August 1, 2023

Smith Squat 3×7 @ 295

Incline DB Press 50×12, 60×12, 70×11, 70×10

Lat Pulldowns 3×12 @ 160

Lying Leg Curl 3×12 @ 190

Cable Row 3×12 @ 220

Cable Fly 3×12 @ 20

DB Curls 3×15 @ 30

Tricep Extension 3×15 @ 70

Thursday, August 3, 2023

Press 175×5

Bench Press 5×5 @ 265

DB Curls 65×2, 55×8, 50×6, 40×8, 30×10

Dips 3×10 @ 0

Saturday, August 5, 2023

Deadlift 3×5 @ 395

DB Curls 65×5, 55×8, 45×9, 35×12

Lying Leg Curl 3×12 @ 210, 100×15

Squat 360×5

Cable Row 100×10, 3×8 @ 110, 60×15

Monday, August 7, 2023

Bench Press 290×5

Press 3×5 @ 160

Side Delt Raises 5×10 @ 25

DB Fly 3×8 @ 45

DB Curls 3×6 @ 60, 3×8 @ 45

Wednesday, August 9, 2023

Deadlift 430×4, 430×1

Squat 3×5 @ 330

Good Morning 3×8 @ 225

Friday, August 11, 2023

Leg Extensions 3×12 @ 60, 145×10, 2×10 @ 135

Dips 2×12 @ 0, 0×10

Lying Leg Curl 165×20, 210×10, 220×6, 235×5, 115×15

DB Fly 3×8 @ 75

Front Shoulder Raises 35×12, 3×10 @ 45

DB Curls 55×8, 50×5, 45×10, 30×12

Tricep Extension 110×20, 140×15, 155×10, 170×5

Chin-ups 3×10 @ 0

Monday, August 14, 2023

Pin Bench 270×5, 2×3 @ 270, 270×2

Press 180×2, 180×1

Push Press 2×3 @ 185 🏆

Tricep Extension 3×12 @ 80

Thursday, August 17, 2023

Squat 375×3, 315×8

Deadlift 3×5 @ 400

Saturday, August 19, 2023

Bench Press 300×3, 255×8

Press 4×5 @ 160

Cable Row 3×12 @ 115, 70×15

Front Shoulder Raises 3×10 @ 45

Side Delt Raises 3×10 @ 25

DB Curls 55×8, 55×5, 50×3, 45×5, 25×6

Monday, August 21, 2023

Squat 4×5 @ 335

Deadlift 445×3

Wednesday, August 23, 2023

Incline Bench 2×8 @ 185, 185×6, 185×4

Incline DB Press 3×12 @ 55

Leg Extensions 4×10 @ 70

Lying Leg Curl 190×15, 210×10, 230×8, 170×12

Cable Row 3×8 @ 120, 75×15

Tricep Extension 3×12 @ 85

DB Curls 55×10, 50×8, 45×8, 30×12

Friday, August 25, 2023

Bench Press 3×5 @ 275 🏆

Press 190×1

Push Press 2×3 @ 195 🏆

Press 160×6

Tricep Extension 3×8 @ 95

Tuesday, August 29, 2023

Squat 395×1, 335×5

Deadlift 3×5 @ 405 🏆

Lying Leg Curl 195×15, 215×10, 235×8, 175×12

Thursday, August 31, 2023

Bench Press 315×1, 270×6

Press 5×5 @ 160, 135×4

Barbell Curls 3×8 @ 110

Tricep Extension 2×10 @ 95, 95×9

Saturday, September 2, 2023

Squat 2×5 @ 340, 2×8 @ 275

Monday, September 4, 2023

Bench Press 5×5 @ 270

Squat 3×5 @ 315

Wednesday, September 6, 2023

Press 3×5 @ 165, 135×10

Tricep Extension 3×10 @ 100

Tricep Rope Pushdowns 3×15 @ 30/20/20

Back Extensions 3×12 @ 110

Lying Leg Curl

DB Curls 50×10, 45×8, 40×10, 30×6, 25×5

Friday, September 8, 2023

Bench Press 295×4, 295×1, 255×7

Squat 2×5 @ 345/310

Deadlift 410×5

Tuesday, September 19, 2023

Smith Bench

Tricep Extension

DB Curls

Thursday, September 21, 2023

Smith Squat

Cable Row

DB Curls

Saturday, September 23, 2023

Press 4×5 @ 165, 135×9

DB Curls 45×5, 50×5, 55×5, 60×4, 65×2, 30×12, 25×10

Tricep Extension 100×10, 95×10, 88×12, 85×12, 78×12

Monday, September 25, 2023

Bench Press 315×1, 275×6, 245×8, 225×5

Friday, October 6, 2023

Squat 380×1

Deadlift 415×5

Tuesday, October 10, 2023

Bench Press 3×5 @ 280

Chest Supported Rows 187×12, 187×10, 187×8, 187×6

Tricep Extension 80×15, 85×10, 80×10

DB Curls 50×10, 55×8, 60×3, 35×8

Friday, October 13, 2023

Smith Squat 370×1, 2×8 @ 290

Smith Bench 315×1, 2×8 @ 275

Monday, October 16, 2023

Press 4×4 @ 185

Deadlift 420×5

Chest Supported Rows 95×10, 85×12, 80×10

DB Curls