My Training Log

Wednesday, October 18, 2023

Squat 3×5 @ 320

Pin Bench 2×5 @ 275

Chest Supported Rows 4×10 @ 100

DB Curls

Friday, October 20, 2023

Squat 365×5

Deadlift 465×1

Press 225×1

Chest Supported Rows 315×5, 315×4, 255×5, 225×6, 205×5

Wednesday, October 25, 2023

Smith Bench 320×4

Smith Squat 405×1, 295×5

Sunday, October 29, 2023

Deadlift 4×5 @ 265/325/365/410

Press 4×5 @ 105/125/145/160

Front Squat 4×5 @ 135/165/195/220

Chinups 3×8 @ 0

Thursday, November 2, 2023

Bench Press 5×5 @ 145/185/215/255/285

Squat 5×5 @ 185/235/275/325/370

Barbell Rows 5×5 @ 115/145/175/195/225

Close Grip Bench Press 135×10, 155×8, 165×6

Tricep Rope Pushdowns 73×6, 80×8, 88×10, 95×12

Tuesday, November 7, 2023

Squat 185×5, 235×5, 275×5, 325×5, 375×3, 275×8

Bench Press 145×5, 185×5, 215×5, 255×5, 290×3, 215×8

Barbell Rows 115×5, 145×5, 175×5, 195×5, 230×3, 175×8

Romanian Deadlift 3×8 @ 240

Thursday, November 9, 2023

Deadlift 4×5 @ 265/315/375/420

Press 4×5 @ 105/125/145/165

Front Squat 4×5 @ 145/175/195/225

Chinups 3×5 @ 0

Tuesday, November 14, 2023

Bench Press 5×5 @ 145/185/215/255/290

Squat 5×5 @ 185/235/285/335/375

Barbell Rows 5×5 @ 115/145/175/205/230

Close Grip Bench Press 140×10, 160×8, 170×6

Tricep Rope Pushdowns 78×6, 85×8, 93×10, 100×12

Thursday, November 16, 2023

Squat 185×5, 235×5, 285×5, 335×5, 380×3, 285×8

Bench Press 145×5, 185×5, 215×5, 255×5, 295×3, 215×8

Barbell Rows 6×5 @ 115/145/175/205/235/175

Romanian Deadlift 3×5 @ 185/215/245

Saturday, November 18, 2023

Deadlift 4×5 @ 275/325/385/430

Press 4×5 @ 105/125/155/175

Front Squat 4×5 @ 145/175/205/230

Chin-ups 3×8 @ -25

Tuesday, November 21, 2023

Bench Press 5×5 @ 265

Squat 4×5 @ 340

Barbell Rows 5×5 @ 115/145/175/205/235

Thursday, November 23, 2023

Press 4×5 @ 180/165/165/165

Front Squat 4×5 @ 145/175/205/235

Close Grip Bench Press 5×5 @ 175/185/195/205/215

Romanian Deadlift 3×8 @ 250

Saturday, November 25, 2023

Squat 380×5

Bench Press 295×5

Deadlift 440×5

Thursday, November 30, 2023

Bench Press 5×5 @ 270

Squat 5×5 @ 340

Cable Row (Crunch) 5×8 @ 120/165/210/230/255

Saturday, December 2, 2023

Press 185×5, 205×1, 215×1, 3×5 @ 165

Front Squat 4×5 @ 155/185/215/240

Close Grip Bench Press 5×5 @ 185/195/205/215/225

Romanian Deadlift 3×0 @ 260

Tuesday, December 5, 2023

Bench Press 300×5

Squat 385×5

Deadlift 450×0

Friday, December 8, 2023

Bench Press 305×0

Squat 390×0

Deadlift 450×5, 500×3, 550×1

Monday, December 11, 2023

Bench Press 5×5 @ 275

Squat 5×5 @ 345

Barbell Rows 5×0 @ 125/155/185/215/240

Wednesday, December 13, 2023

Press 4×5 @ 190/170/170/170

Front Squat 4×5 @ 155/185/215/245

Close Grip Bench Press 5×0 @ 190/200/210/220/230

Romanian Deadlift 3×0 @ 260

Friday, December 15, 2023

Bench Press 305×3, 2×1 @ 305

Squat 385×2

Deadlift 460×0

Sunday, December 17, 2023

Bench Press 305×0

Squat 385×0

Pin Press (chest) 275×3, 315×1, 275×3

Deadlift 460×2, 495×1, 555×1, 405×5

Wednesday, December 20, 2023

Bench Press 5×5 @ 280

Squat 5×0 @ 350

Barbell Rows 3×0 @ 240/215/215

Friday, December 22, 2023

Squat 5×5 @ 350

Close Grip Bench Press 230×10, 230×7, 230×5

Bench Press 5×0 @ 285

Press 4×0 @ 105/125/145/160

Barbell Rows 3×0 @ 240/215/215

Monday, December 25, 2023

Pin Press (chest) 275×5, 295×3, 320×2, 330×2

Front Squat 4×5 @ 175/205/225/250

Press 3×5 @ 175/155/155

Romanian Deadlift 3×0 @ 260

Wednesday, December 27, 2023

Squat 2×3 @ 390

Bench Press 305×4, 305×2

Deadlift 465×5

Saturday, December 30, 2023

Bench Press 4×5 @ 285, 285×4

Barbell Rows 3×0 @ 240

Squat 5×0 @ 355

Tuesday, January 2, 2024

Squat 5×5 @ 355

Bench Press 5×0 @ 290

Barbell Rows 3×0 @ 240

Thursday, January 4, 2024

Close Grip Bench Press 3×0 @ 235

Floor Press 3×5 @ 275

Front Squat 4×5 @ 185/205/235/255

Press 3×5 @ 175

Romanian Deadlift 3×0 @ 240

Saturday, January 6, 2024

Squat 395×5

Bench Press 305×4, 305×3

Deadlift 465×5, 485×3

Tuesday, January 9, 2024

Bench Press 5×5 @ 290

Squat 5×0 @ 360

Wednesday, January 10, 2024

Squat 3×5 @ 365

Saturday, January 13, 2024

Pin Press (chest) 275×5, 315×5, 315×3

Close Grip Bench Press 3×0 @ 175/205/235

Front Squat 4×0 @ 185/215/235/260

Press 3×0 @ 180

Barbell Rows 3×0 @ 240

Thursday, January 18, 2024

Squat 2×0 @ 405

Bench Press 2×0 @ 320

Deadlift 2×3 @ 495

Saturday, January 20, 2024

Smith Bench 295×8, 295×6, 295×5, 295×4, 295×2

Smith Squat 5×0 @ 365

Monday, January 22, 2024

Bench Press 5×0 @ 295

Squat 365×5, 365×4, 315×5, 275×5

Tuesday, January 23, 2024

Pin Press (chest) 315×1, 2×4 @ 275, 2×5 @ 245

Saturday, January 27, 2024

Bench Press 2×3 @ 320

Deadlift 500×5

Monday, January 29, 2024

Bench Press 3×4 @ 300, 275×5

Deficit Deadlift 2×0 @ 405/365

Wednesday, January 31, 2024

Bench Press 2×0 @ 325

Deadlift 2×2 @ 515, 515×1

Friday, February 2, 2024

Pin Press (chest) 325×1, 4×0 @ 335

Bench Press 335×1, 345×1, 350×0

Sunday, February 4, 2024

Smith Bench 305×6, 305×5, 305×4, 295×5, 255×8, 225×10

Smith Squat 3×8 @ 255

Lateral Raises (Side Delt) 30×10, 30×8, 30×10, 30×8

Pec Fly Machine 3×10 @ 160

Tricep Rope Pushdowns 5×12 @ 80/100/110/120/120

Saturday, February 10, 2024

Bench Press 335×1, 345×1, 315×2

Deadlift 495×1, 545×1, 565×0

Monday, February 12, 2024

Press 155×5, 175×5, 185×5, 195×3, 135×10, 135×8, 135×0

Deadlift 5×0 @ 455

Tricep Rope Pushdowns 5×0 @ 165

Thursday, February 15, 2024

Bench Press 315×3, 2×2 @ 315, 2×1 @ 315, 275×4, 225×5, 185×7

Deadlift 3×0 @ 455

Friday, February 16, 2024

Deadlift 520×2

Bench Press 8×0 @ 315/315/315/315/315/275/225/225

Romanian Deadlift 3×0 @ 320

Tuesday, February 20, 2024

Bench Press 295×4, 315×2, 315×1

Press 5×5 @ 155/175/155/155/155

Barbell Curl 3×0 @ 95/85/85

Wednesday, February 21, 2024

Smith Squat 195×5, 245×5, 295×5, 345×5, 365×3, 295×6

Smith Bench 295×5, 315×2, 325×1, 255×7, 205×6, 205×0

Lateral Raises (Side Delt) 4×0 @ 30

Pec Fly Machine 3×0 @ 165

Tricep Rope Pushdowns 5×0 @ 80/100/110/120/120

Saturday, February 24, 2024

Bench Press 225×12, 2×10 @ 225

Pause Squat 5×5 @ 275

Wednesday, February 28, 2024

Bench Press 200×5, 235×5, 265×7

Incline Bench Press 5×10 @ 135

Lat Pulldowns 5×10 @ 145

Friday, March 1, 2024

Squat 3×5 @ 255/295/335

Hack Squat 5×10 @ 245

Sunday, March 3, 2024

Press 3×5 @ 130/150/170

Close Grip Bench Press 5×10 @ 155

Tuesday, March 5, 2024

Deadlift 3×5 @ 350/400/450

Romanian Deadlift 3×10 @ 225, 2×0 @ 225

Wednesday, March 6, 2024

Bench Press 3×5 @ 230/250/280

Incline Bench Press 5×0 @ 140

Lat Pulldowns 5×0 @ 150

Friday, March 8, 2024

Press 140×5, 160×5, 180×3, 2×10 @ 110, 110×7, 110×4

Close Grip Bench Press 5×0 @ 160

Saturday, March 9, 2024

Press 7×0 @ 140/160/180/110/110/110/110

Close Grip Bench Press 5×10 @ 160

Tuesday, March 12, 2024

Bench Press 245×8, 225×5

Lat Pulldowns 5×10 @ 150

Incline Bench Press 5×10 @ 140

Chinups 2×8 @ -140, -140×5

Press 120×10, 120×7, 120×6, 120×5, 120×0

Sunday, March 17, 2024

Deadlift 365×5, 410×3, 455×3

Romanian Deadlift 3×10 @ 225, 2×0 @ 225

Tuesday, March 19, 2024

Bench Press 250×6, 250×5, 2×6 @ 225

Lat Pulldowns 5×10 @ 165

Incline Bench Press 5×10 @ 145

Chinups 3×8 @ -140

Thursday, March 21, 2024

Squat 5×5 @ 315/285/285/285/285

Deadlift 405×5

Hanging Knee Raise 3×8 @ 0

Barbell Curl 3×8 @ 95

Monday, March 25, 2024

Bench Press 5×5 @ 245

Barbell Rows 5×5 @ 185

Incline Bench Press 5×5 @ 155, 155×6

Dips 3×8 @ -40

Thursday, March 28, 2024

Squat 325×5

Deadlift 5×5 @ 405

Barbell Curl 3×8 @ 100

Situp 3×25 @ 0

Friday, March 29, 2024

Smith Bench 295×4, 305×3, 315×2, 325×2, 295×3, 295×0

Smith Incline 205×6, 2×5 @ 205, 205×6, 205×5

Smith Shoulder Press 2×6 @ 165, 165×5, 165×7, 165×5

Smith Close Grip 165×5, 165×7, 165×8, 165×7, 165×5

Cable Row 175×10, 190×10, 205×10, 220×10, 235×6, 160×12

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 75

Monday, April 1, 2024

Bench Press 265×7

Close Grip Bench Press 5×10 @ 185

Press 185×2, 5×5 @ 145

Barbell Curl 3×8 @ 105

Pullups 3×0 @ -60

Wednesday, April 3, 2024

Dumbbell Front Squat 100×10, 2×12 @ 100

Squat 5×5 @ 295

Barbell Curl 105×10, 3×8 @ 105

Hanging Knee Raise 4×10 @ 0

Deadlift 425×5

Friday, April 5, 2024

Bench Press 4×5 @ 250, 250×6

Barbell Rows 6×5 @ 190

Incline Bench Press 4×5 @ 160, 160×6

Dips 3×0 @ -35

Tuesday, April 9, 2024

Squat 335×7, 2×5 @ 300

Deadlift 3×5 @ 410

Barbell Curl 3×8 @ 110

Situp 3×25 @ 5

Thursday, April 11, 2024

Bench Press 270×4, 2×5 @ 245

Press 5×5 @ 155/140/140/140/140

Barbell Curl 110×10, 110×8, 110×6

Pullups 3×8 @ -60

Saturday, April 13, 2024

Smith Squat 300×5, 315×5, 325×5, 345×5, 365×3

Smith Bench 300×4, 4×5 @ 270

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 205×7, 2×6 @ 205, 2×5 @ 205

Cable Row 6×0 @ 175/190/205/220/235/235

Chinups 5×0 @ 0

Skullcrushers 3×8 @ 75/65/65

DB Curls 55×10, 55×7, 55×8

Monday, April 15, 2024

Squat 5×0 @ 300

Bench Press 5×5 @ 255

Chest Press Machine 185×10, 185×7, 185×8

Deadlift 3×0 @ 420

Barbell Curl 110×10, 110×9, 110×6

Wednesday, April 17, 2024

Squat 405×3, 315×7

Deadlift 425×7, 425×5

Hanging Leg Raise 3×0 @ 0

Monday, April 22, 2024

Smith Squat 5×0 @ 315/325/335/355/375

Smith Bench 2×5 @ 295, 295×4

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 6×0 @ 175/190/205/220/235/235

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 3×0 @ 55/50/50

Tuesday, April 23, 2024

Squat 2×3 @ 405, 315×10

Barbell Curl 115×8, 2×6 @ 115, 95×5, 45×12

Leg Press 315×12, 405×10, 495×10

Deadlift 3×0 @ 435/390/390

Hanging Leg Raise 3×0 @ 0

Thursday, April 25, 2024

Bench Press 5×5 @ 260

Barbell Rows 5×5 @ 200

Incline Bench Press 5×0 @ 170

Barbell Curl 4×0 @ 110/100/100/100

Dips 3×0 @ -35

Saturday, April 27, 2024

Deadlift 430×5

Barbell Curl 3×0 @ 115

Squat 3×0 @ 410/370/370

Situp 4×25 @ 10

Monday, April 29, 2024

Bench Press 275×5, 315×3

Barbell Rows 5×5 @ 205

Barbell Curl 3×6 @ 115, 2×10 @ 65

Incline Bench Press 5×0 @ 165

Press 175×5, 185×3, 3×5 @ 135

Wednesday, May 1, 2024

Squat 410×3, 410×2, 320×8

Hack Squat 195×12, 245×10, 285×10

Barbell Curl 5×0 @ 115/105/105/105/105

Deadlift 3×0 @ 435/390/390

Hanging Leg Raise 3×0 @ 0

Friday, May 3, 2024

Bench Press 5×5 @ 265

Incline Bench Press 5×0 @ 165

Dips 3×0 @ -35

Sunday, May 5, 2024

Incline Bench Press 155×8, 185×5, 2×3 @ 225, 135×12

Bench Press 5×0 @ 270

Chest Press Machine 3×10 @ 185

Barbell Curl 3×0 @ 110

Tuesday, May 7, 2024

Squat 415×3, 325×9

Deadlift 435×5

Hack Squat 3×0 @ 200/250/290

Barbell Curl 5×0 @ 120/110/110/110/110

Hanging Leg Raise 3×0 @ 0

Friday, May 17, 2024

Bench Press 4×0 @ 320/245/245/245

Squat 4×0 @ 420/330/330/330

Barbell Rows 5×0 @ 215

Barbell Curl 3×0 @ 120/110/110

Saturday, May 18, 2024

Squat 405×5, 335×10

Barbell Curl 120×8, 110×8, 110×4, 95×3, 65×8, 45×10

Tuesday, May 21, 2024

Smith Squat 5×0 @ 345/310/310/310/310

Smith Bench 3×0 @ 295

Smith Incline 5×5 @ 210

Smith Shoulder Press 5×5 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 175×10, 190×8, 205×6, 220×6, 235×6, 235×0

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 3×0 @ 55/50/50

Sunday, May 26, 2024

Squat 420×3, 340×10

Barbell Rows 4×5 @ 215, 215×0

Barbell Curl 120×5, 95×8, 75×10, 65×8, 45×10

Thursday, May 30, 2024

Incline Bench Press 4×5 @ 185, 185×7

Behind The Neck Press 95×10, 95×7, 95×6

Dips 3×0 @ -35

Dumbbell Fly 3×10 @ 40

Tricep Rope Pushdowns 4×8 @ 75

Friday, May 31, 2024

Smith Squat 345×5, 2×3 @ 365, 2×5 @ 310

Smith Bench 3×0 @ 295

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 175×10, 190×12, 205×10, 220×8, 235×8, 160×12

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 60×5, 55×5, 50×5, 45×5, 40×5, 30×10

Monday, June 3, 2024

Incline Bench Press 230×3, 5×5 @ 190

Behind The Neck Press 95×8, 95×6, 95×4

Barbell Curl 4×8 @ 95/85/85/85

Dips 4×8 @ -90

Dumbbell Fly 3×10 @ 40

Tricep Rope Pushdowns 4×0 @ 80

Wednesday, June 5, 2024

Incline Bench Press 135×15, 135×12, 135×9

Hack Squat 3×10 @ 285

Sunday, June 9, 2024

Incline Bench Press 235×2, 4×5 @ 195, 195×6

Front Squat 4×0 @ 185/215/235/260

Close Grip Bench Press 190×9, 2×10 @ 185, 2×0 @ 185

Barbell Curl 90×12, 90×10, 90×8

Tuesday, June 11, 2024

Bench Press 3×8 @ 225

Incline Dumbbell Bench 65×12, 60×10, 55×8

Pec Fly Machine 3×10 @ 135

Reverse Fly Machine 3×10 @ 100

Barbell Curl 100×12, 100×7, 100×6

Hammer Curl 3×0 @ 50

Thursday, June 13, 2024

Squat 3×8 @ 335

Hack Squat 3×10 @ 290

Leg Extension 2×10 @ 125, 125×15

Lying Leg Curl 3×0 @ 120

Seated Calf Raise 3×10 @ 135

Monday, June 17, 2024

Press 2×8 @ 140, 140×10

Dumbbell Overhead Press Seated 55×7, 40×8, 40×10

Lateral Raises (Side Delt) 3×10 @ 30

Dips 3×10 @ -105

Triceps Extension 3×12 @ 105

Tricep Rope Pushdowns 3×10 @ 120

Thursday, June 20, 2024

Chinups 0×8, 2×6 @ 0

Deadlift 405×5, 405×3

Barbell Rows 195×5, 195×6, 195×8

Cable Row 3×10 @ 210

Lat Pulldowns 3×0 @ 170

Barbell Shrug 3×0 @ 315

Dumbbell Shrug 3×12 @ 120

Tuesday, June 25, 2024

Bench Press 3×5 @ 235

Incline Dumbbell Bench 75×6, 60×8, 55×7

Pec Fly Machine 3×10 @ 140

Reverse Fly Machine 3×10 @ 105

Barbell Curl 100×10, 100×9, 100×7

Hammer Curl 3×10 @ 55

Thursday, June 27, 2024

Squat 3×5 @ 365

Hack Squat 2×10 @ 295, 295×11

Leg Extension 3×12 @ 130/135/135

Lying Leg Curl 3×10 @ 125

Seated Calf Raise 3×0 @ 140

Saturday, June 29, 2024

Press 2×5 @ 135, 135×6

Dumbbell Overhead Press Seated 50×7, 40×7, 2×10 @ 30

Lateral Raises (Side Delt) 3×12 @ 30, 20×8, 12×8

Dips 3×10 @ -95

Triceps Extension 3×12 @ 60

Tricep Rope Pushdowns 2×12 @ 40, 40×14

Tuesday, July 2, 2024

Chinups 3×8 @ -120

Deadlift 410×6

Pendlay Row 3×5 @ 220

Cable Row 3×10 @ 215

Lat Pulldowns 3×10 @ 170

Barbell Shrug 2×10 @ 315, 315×15

Dumbbell Shrug 3×0 @ 130

Barbell Curl 2×8 @ 100, 100×6, 100×4

Sunday, July 7, 2024

Incline Bench Press 3×2 @ 240

Close Grip Bench Press 2×10 @ 190, 190×8, 190×6, 190×5

Pec Fly Machine 3×0 @ 145

Cable Fly 3×10 @ 30

Reverse Fly Machine 3×10 @ 110

Tricep Rope Pushdowns 4×8 @ 125

Dumbbell Shrug 3×20 @ 110

Tuesday, July 9, 2024

Squat 385×2, 345×6, 315×6

Hack Squat 3×10 @ 300

Leg Extension 2×10 @ 140, 140×12

Lying Leg Curl 3×10 @ 130

Seated Calf Raise 3×0 @ 140

Saturday, July 13, 2024

Press 3×0 @ 145

Dumbbell Overhead Press Seated 3×10 @ 50

Lateral Raises (Side Delt) 3×8 @ 35

Dips 3×0 @ -90

Triceps Extension 3×12 @ 65

Tricep Rope Pushdowns 3×10 @ 125

Cable Preacher Curl 3×12 @ 50

Wednesday, July 17, 2024

Safety Bar Squat 5×5 @ 285

Romanian Deadlift 225×7

Leg Extension 2×10 @ 145, 145×12

Lying Leg Curl 3×10 @ 135

Hanging Knee Raise 3×0 @ 0